Nigute ushobora gutangirana neza?

Byaba byiza, mugihe ukeneye kuzamura ubuzima bwawe nubuzima bwawe, ugomba gukora imyitozo hafi 5 mucyumweru, Umwami Hancock, ibyuya 2 byo gutsindaNeou, serivisi yorora ubuzima, ivuga ubuzima. Ibyo birashoboka ko byasaga nkibibyinshi, ariko ubu ntibikiri byinshi buri munsi bigomba kuba bikomeye, kandi gahunda zawe zo gukora imyitozo irashobora kuba finale kumanuka nka metero 30.
Nigute buri gihe umenya wishingikirije muri wishimira ubuzima nigihe wabonye, ??nacyo. Niba uri mushya kugirango ukoreshe imyitozo, kurugero, tangira ufite intego nto, nko mumaguru 10,000 nyuma ya saa sita byibuze iminsi 5 mucyumweru. Cyangwa, mugihe ingengabihe yawe ntabwo yemerera iminsi 5 yo gukora imyitozo mucyumweru, intego muminsi 3 kandi imenyesheje niba ushobora gutuma abatoranijwe bakomeye.
Uzikenera gukenera guhanagura uburyo bwa gahunda yo gukora imyitozo ukora ku minsi 5. Niba ubishoboye, intego yiminsi 2 cyangwa 3 ya aerobic kandi ukoreshe ibinyuranye cyangwa 3 kumashuri yamashanyarazi.
Niba ukora gahunda nkeya yo gukora imyitozo mugihe cyicyumweru, ushobora kuvanga amashanyarazi na Aerobic muminsi yumuntu (tekereza: kwiruka kumunota 20 wagaragaye ukoresheje uburyo bugera kuri 25 bwo kwishyura ibiro 25. Amashuri yimbitse ya C Ururimi (Hiit) cyangwa gahunda yo gukora imyitozo yumuzunguruko nayo irashobora gutanga ikadiri yawe ibyuya, karistiya, NYC - cyane cyane amashanyarazi ashingiye ku buzima.
Kandi nubwo bigerageza kwizera ko abantu bamwe-mwiza bashingiye kuri gahunda nziza yimyitozo ngororamubiri, niba ufite intego yo kugabanya ibiro cyangwa kubaka amashanyarazi, ni urufunguzo rwo gushyiramo ibinyobwa n'uburemere cyangwa amashanyarazi mu gukora imyitozo ngororamubiri.
Ubwanyuma, nubwo, uburyo utanga ingengabihe yakazi kawe hamwe nibyo ukora kugirango gahunda zumukorere zize zize kumanuka kubyo wishimira cyane, Flores ivuga. Niba wanga inzira imwe, uyimbure. Niba usenga kubyina no gutwara amagare, kundeba. Kubona umunezero kubyo ukoresha bizakomeza kuza kubyuka byinshi kandi bigatera ibisubizo.

Icyo wakora kumikorere ya Cardio:
Reka turebe icyo ibikoresho byumwuga bikoresha kugirango twubake zone ya Cardio!

Ishyirahamwe ry'umutima ryabanyamerika rirasaba iminota ijana na mirongo itanu-yimbitse ihamye nicyumweru (iyi ni gahunda eshanu, iminota 30), cyangwa iminota mirongo irindwi na gatanu zubuzima bwishimisha bujyanye nicyumweru. Gukora kuri gahunda yemerera gufata umutima wawe wimitima meza icyarimwe no gufasha urwanira kurwana nibihe bitandukanye nka diyabete. Byongeye kandi, itanga imitekerereze yawe iraranga no kurakara kandi bigutera ubuzima bwamagufwa.
Hancock agira Hancock yagize uruhare runini Hancock agira ati: Hatcock avuga ko gahunda yawe y'imyitozo ngororamubiri yo kwishora mu kirere kugira ngo iba ikomeye, Hancock avuga. Agira ati: "Uku niko ubujyakuzimu, igihe gito cyo gukora imyitozo". "Niba ukeneye gushushanya igihe kirekire, pass kugabanuka kwimbitse."
Haca avuga ko neza ibyo ukora kuri aerobic nongeye kugera neza kugeza kubyo ushaka gukora, Hancock avuga. Niba ibi byabyina, bikinga, kwiruka, kuzamuka, cyangwa n'amaguru hejuru no hepfo ku nyubako ya condominium yawe - niba yongeramo amafaranga yumutima wimbere, irabarwa nka aerobic.
Hancock na flores bemeza ko gahunda nziza yicyatsi nicyiciro kinini cyimyitozo ngororamubiri na tabati. Tabata nicyitegererezo gikomeye cyo gutangiza gishobora kurangira nta cyangwa uburemere. Harimo gukora amasegonda 20, kuruhuka kuri 10, no gusubiramo imitwe 8 rusange.
Abakinnyi b'indobanure bakoresheje C Unyigisho zururimi rwa Proming mumyaka myinshi kugirango bongere imikorere yabo muri rusange kandi nimpamvu nyayo. Mugihe kiri kumaguru gikomeje kuba imyitozo yo hejuru ya Aerobic, C Uburezi bwururimi bukora ibimutwe bidashoboka: biha buri myitozo ngororamubiri na Anaerobic na Anaerobic. Mu magambo atandukanye, Tabata na Hiit barashobora gutwika amavuta, kuzamura umutima wimitima n'ibihaha biranga, kandi wubake imitsi icyarimwe.
Kuberako urimo gukora cyane gahunda ya hiit ya hiit, ntushobora kubabara bigoye icyuya gikomeye muminota 25 kugeza 30. Hancock agira ati: "Icy'ingenzi, ugomba gutekereza kubitekerezo byo Gutezimbere nko gukora ku nkombe zagerageje kugufatamo imbaraga."

Icyo wakora kubwimyitozo ngororamubiri:
Reba ibikoresho biboneka mu mbaraga za siporo yumwuga?

Urashobora gukora umubiri wo hejuru, hepfo, cyangwa rwose wibanda kuminsi yibikorwa byawe. Kugirango ubone byinshi mumyitozo ngororamubiri yawe, flores yerekana imyitozo ibiri yiminota 30 yibasira umubiri wose kandi ushiremo imigendekere yimodoka - iyo myitozo ikora imitsi myinshi icyarimwe.

Flores agira ati: "Mugihe ubonye neza, intego yo kongera umubare wisomo ryawe, bivuze kongera uburemere bukoreshwa hamwe na reps zose kuri buri mukoresha." Gukomeza gutera imbere muri ubu buryo bizaganisha ku mbaraga nziza zinguka no kubaka imitsi.
Niba ufite iminsi myinshi kubwimbaraga kandi ushaka kuyimena (cyane cyane niba ushaka kubaka imitsi), urashobora gukora umunsi wo hejuru wumubiri numunsi muto wa Harcock.
Muri iyo minsi yo hejuru, tekereza ku gusunika no gukurura imyitozo, Hancock avuga. Gusunika birimo gusunika, kanda igituza, cyangwa isazi. Gukurura imyitozo harimo imirongo, gukurura, lat gukurura, kandi koga cyangwa supermen. Hancock avuga muri Bicep na Triceps yimuka muriyi minsi, Hancock avuga. Ku munsi wumubiri wimibiri, tekereza gukora squats, ibihaha, hamwe nimyitozo ya hinge, nka deplifts, arabigaragaza.

Ni irihe tandukaniro riri hagati yimashini ya smith hamwe nuburemere bwubusa ku bidusi?

Hack squat cyangwa squat ya barbell, ni ubuhe "Mwami w'imbaraga"?

Igihe cyo gufata iminsi:

Kwemerera byibuze umwe cyangwa iminsi yo kuruhuka ni ngombwa kugirango wemereke ikadiri yawe kugirango ubone neza kandi wubake. Hancock arasaba kwiga amafaranga yawe yo kuruhuka
Abakurikirana benshi hamwe nimpaka zizubahiriza umuziki wumutima hanyuma uzane ubushishozi mumafaranga yawe yo kuruhuka. RHR yawe niyo inyuranye yumutima wawe wimitima ikubita mugihe uri kuruhuka. Inzira yo hasi kuburyo umutima wawe wimico urimo kuvoma amaraso yinyongera hamwe nimbaraga nke. Iki nikimenyetso kidasanzwe uhinduka ubuzima bwiza, kandi umutima wawe wimico urakomeye.
Niba ukurikirana Rhr yawe buri gihe, urashobora kumenya ko bikomeje kugwira amasaha cyangwa ahari nyuma yimyitozo ingufu. Nibyo buri munsi, ariko mugihe rhr yawe ari inshuro eshanu zikubiye muminota (BPM) cyangwa yiyongera hejuru ya Rhr yawe isanzwe, noneho uzarengana. Fata undi munsi wo kuruhuka hanyuma utegereze kugeza rhr yawe isubiye mumafaranga ya buri munsi kuruta kuyobora siporo.
Mugihe iminsi iruhura tekereza igihe idafite akazi kuva mu kirere n'imbaraga, ntibigusaba ko ugomba gukora nta gushidikanya. Hamagara iminsi yawe yo kuruhuka kuri Foam, kurambura, cyangwa gukora ibintu byoroheje nko kunyura kumurongo kugirango uhagarike amaraso, Hancock avuga.
Agira ati: "Biranshingana neza ku buryo bwawe kugira ngo ubyare ingufu ziyobora intego zawe, haba mu by'ukuri. Ati: "Ni ngombwa ko abantu bitondera imibiri yacu, kandi ni ubukana urimo uvanga no gushyiramo ubwoko butandukanye."
Niba usenga kwiruka, ukomeje gukenera ibiranga mumahugurwa make. Niba uhinnye Kuzamura uburemere buremereye, ukomeje gukenera kubona Umutima wawe wimbere hamwe na Aerobic yinyongera. Agira ati: "Imibiri yacu igomba kuba ihuye n'ibibazo, ni ko bimeze cyane kugira ngo dukongere imihangayiko yo kubungabunga ikadiri."