Hutano pamunda neiyi referee mamiriro ekudzidziswa

Kuridza muridzo nhabvu mitambo yakaoma, yakaoma kwazvo. Uye kana usiri muchimiro chakanakisa, uchanetseka kuti ufambirane nezvose. Iwe unogona zvechokwadi kushandisa kutanga kwakanaka seye novice muridzi mune amateur nhabvu.

Ungaite sei kuti uve noutano mumunda, uchengetedze mamiriro ako uye pamwe nekudzikira huremu semutambi anotanga?

Tine akati wandei matipi emazinga ese, saka verenga nekukurumidza kuti utange neako mamiriro.

Vanomira kure zvakadii panguva yemutambo?

Zvichida zvingave zvinonakidza kunzwa kuti marefereti anonyatsomhanya sei pamutambo?

Mutambi wenhabvu muEredivisie anomhanya angangoita makiromita 11,2 mumutambo wemaminetsi makumi mapfumbamwe.

Mutambi weEredivisie anofamba anenge makiromita gumi nemaviri pamutambo wemaminetsi makumi mapfumbamwe.

Kuchengeta muviri wako zvakanaka zvinoreva kuvaka mamiriro akanaka uye kutarisira tsandanyama dzako. Verenga zvakare nezve zvirinani mhasuru kupora nefuro roller.

Semurengeti unofanirwa kunge uri pamusoro pebhora nguva dzese. Izvi zvinosimbisa kuvimbika kwako kune vatambi uyezve zvinobatsira kuita sarudzo kwayo. Vatambi vanomhanyawo zvakanyanya, asi vanopedza yakawanda yemutambo munzvimbo yavo, semuenzaniso kunyanya kumashure semudziviriri kana kumberi kumberi semurwi.

Zvakakosha zvakadii yakanaka chirongwa chekudzidzisa chevateresi?

Paunenge uchishandisa chero nzira yekudzidzira, zvakakosha kuti urambe uchisiyana nguva imwe neimwe. Kukwira kusvika pamabasa anorema zvirokwazvo inzira yakanaka yekugwinya nguva dzese, asi zvimwe zvakasiyana zvakakoshawo kuti muviri ugare wakatsetseka. Zvikasadaro iwe unonyatsodzidzira kune imwe chaiyo chiito, semuenzaniso mapfupi mapfupi kana kutsungirira.

Huwandu hauna kunyanya kukosha, uchafambira mberi nekukurumidza kana iwe ukaisa yepamusoro-mhando chirongwa chekudzidzisa. Saka nematanho mashoma anokurumidza iwe unogona kutoita zvakawanda mamiriro ako uye kudzoka muchimiro panguva imwe chete.

Kuti ushande mushe semutangamiri, pane hunhu hwakawanda hwaunoda, hunhu hwaunogona kushandira pairi.

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Tinofanira zvakare kuita zvatinogona kuti tiite zvirinani uye nekukurumidza. Kutendeuka zviri nyore kubva pane chimwe chinzvimbo kana mushure mekumhanya. Kugona kumira nekukurumidza mushure mekumhanya uye pamwe uchimhanya mune imwe nzira.

Tinogona kudzidzira izvi nekuita mafambiro neakakwira mafambiro ekumhanya. Tinogona kuita izvi, semuenzaniso, panguva yekudziya kana panguva yekurovedza muviri. Edza kuita akasiyana mafambiro mune akateedzana nekukurumidza sezvazvinogona uye ubatanidze iwo kuti uite zvirinani.

Kurovedza padanho rauri izvozvi

Haasi munhu wese ari kure panguva ino. Paunongotanga kuridza muridzo mumutambo wenhabvu, ungatofanira kuwana mari izere. Chirongwa chekutanga chekudzidzisa chakanyanya kunaka. Kana, kune rumwe rutivi, iwe uchitoridza muridzo nguva dzose uye uchida kuenda kukirasi yepamusoro, chirongwa chekutanga chekudzidzisa hachizoite chinhu kwauri kuti uvandudze mamiriro ako.

Unoziva sei kuti uripi izvozvi?

Pakutanga pane nhanho mbiri dzekufunga nezvadzo:

1. iwe unongoda kuvaka kugwinya here?
2. zvakakoshawo here kuti ugare wakakwana, kudzikisa huremu?

Paunenge usina chokwadi nezvechikamu chaunowira machiri, nzira iri nyore uye inokurumidza ndeyekutarisa BMI yako (Body Mass Index).

Muviri Mass Index = Kurema muKG / Kureba muMamita

Izvi ndezvechokwadi chete gwara rakaomarara, asi richakupa chiratidzo chezvaunogona kushandira pazviri.

Usaite zvakanyanya kukurumidza, unozviona sei izvozvo?

Iwe ungangotanga nekushinga zvikuru neyako nyowani yekudzidzira chirongwa, zvakanaka kwazvo! Nekudaro, zvakakosha kuti usaite zvakawandisa nekukurumidza. Munguva pfupi hauchakwanise kuridzira muridzo mutambo wako nekuti uri pamberi paPampus.

Iyo yakanaka pfungwa yekutarisa kurova kwemoyo wako uchirovedza muviri. Iwe hausi kuda kupfuura yako yakanyanya kurova kwemoyo. Nzira yakanakisa yekuyera yako yakanyanya kurova kwemoyo ndeye nyanzvi yehutano.

Haasi munhu wese achaita izvi, kunyanya kana iwe ukatanga nechakadzika chikumbaridzo. Neraki, pane nzira iri nyore yekuverenga yako yakanyanya kurova kwemoyo.

Yako yakanyanya kurovera kwemoyo = 220 - zera rako

Izvi ndezvechokwadi zvakare chiratidzo.

Zvinokurudzirwa kuti utange kudzidziswa neyakaongorora chiyero chemoyo. Iyi inzira inobatsira yekuramba uchitarisisa kurova kwemoyo wako chero nguva.

Edza hutano hwako

Iyo Cooper bvunzo ndiyo nzira iri nyore yekuziva yako fitness nhanho. Inokupa pfungwa yakajairika
Yako nhanho iyo inosanganisira kuenderera kumhanya kwemaminetsi gumi nemaviri.

Ichi chinyorwa chezvaunofanirwa kuwana semurengeti:

Izvi zvinongova zviratidzo chete uye zvinodikanwa zvichachinja nekufamba kwenguva. Asi iwe wega gwara rakanaka kuti uone paumire uye zvaunogona kubata.

Ndisati ndakuitira chirongwa chakanaka chekudzidzisa iwe, heino pfupiso pfupi yekuti chirongwa chekudzidzisa chinofanira kutaridzika sei.

Chii chinodzidziswa nevatambi?

Yese Workout yaunoita ine zvikamu zvina:

1. Kutanga, ita inodziya-kumusoro kuti usunungure mhasuru dzako.
2. Ipapo iwe unoita wepakati kurovedza wakanangana nekukudziridza kumhanya.
3. Wobva waita wekutanga kurovedza wakanangana nekuvandudza kutsungirira.
4. Chekupedzisira, inotonhorera-pasi kuti usabatise tsandanyama dzako.

Zvichienderana nenhamba yemitambo iwe yaunoridza muridzo pavhiki, unogona kugadzirisa yako yekudzidzira chirongwa. Pese paunoenda mukati mevhiki muridzo, saka zvakanakisa kuita zvikamu zviviri zvinesimba pavhiki. Chii chakanyanyisa chakasiyana kune veamateur marefere pane kune vehunyanzvi. Chokwadi semamateur uko iwe zvakare une basa rinoda muviri padhuze naro, unogona kudzidzira zvishoma kazhinji. Zvakanaka kupokana nehutano hwako kanokwana kaviri pasvondo.

Pamusoro pekusimba, dzidzisa mhasuru dzako uye chiyero

Iwe uchaona kuti kusimba kwako hakungoenderana nehutano hwako chete. Kunyanya kana uchifamba mumunda iwe unoshandisa mhasuru dzausingashandise zvakanyanya muhupenyu hwako hwezuva nezuva. Idzi dzinozove nzvimbo dzako dzisina kusimba uye iwe unogona kungogara kwenguva yakareba sekunge yega yega nhengo yemuviri wako ichibvumira.

Uye zvakare, kuchengetedza yako muyero zvakanaka kunotora yakawanda simba. Saka iwe unogona kupa yako stamina kukurudzira kukuru nekushanda pane yako balance.

Uye zvakare, semurengeti, zvakanakisa kuve neyakajeka kudzidziswa zuva risati ratambwa nhabvu. Izvi zvinokutendera kuti umise muviri wako kune iro dambudziko rinomirira zuva rinotevera. Izvi zvinokurudzira kutenderera kweropa uye zvinopa hutano musuru toni.

Nyora chikamu chako uye tarisa pane dzakasiyana nzvimbo dzekufarira

Ini ndichafukidza akati wandei ezvidzidzo zvekudzidzisa pano, yakanangana nekuvandudza zvikamu zvakasiyana zvemuviri wemuviri. Zvirongwa izvi zvakakamurwa pasi pemisoro inotevera:

• Kumhanya / Agility
• Speed ​​Kutsungirira
• Kukwirira Kwakanyanya
• Simba / Core Kugadzikana

Izvi zvikamu zvakare zvine chikamu-chakanangana kuti iwe ugone kudzidzisa zvakanangana padanho rako:

1. Kutanga
2. zvenguva
3. enderera

Iwe waifanirwa kunge wakagamuchira chinongedzo cheNice cheyako nhanho neyakaedzwa bvunzo uye tsananguro uye iwe ikozvino wagadzirira kuronga yako kurovedza muviri.

De kudziya-kumusoro

Kudziya chikamu chakakosha chekugadzirira ese maviri ekudzidzira zvikamu uye makwikwi. Zvakanakira kudziya zvinosanganisira:

• Kuwedzera kwehuwandu hwekudzvinyirira uye kuzorora kwemhasuru inopisa
• Yakadzikira kuomarara kwemhasuru
• Kuwedzera rusununguko rwekufamba
• Kuwedzera kweropa kutenderera kuburikidza neanoshanda mhasuru nyama
• Rega kurova kwemoyo kukwire kune chinoshanda musati watanga kurovedza muviri / kukwikwidza
• Iwe zvakare unova wepfungwa wakagadzirirwa kudzidziswa kana kukwikwidza

Kudziya kunofanira kusanganisira nhanho nhatu huru (maminetsi gumi nemashanu)

1. General kudziya-kumusoro (3-5 maminetsi). Izvi zvinogona kusanganisira kumhanya pakumhanya uye nekumhanyisa kumhanya kuti uwedzere kurova kwemoyo uye kutenderera.
2. Simba rekutambanudza (Maminitsi mashanu). Izvi zvinoreva kuti kutomhanya kutambanudza. Iwe unotambanudza seizvi
   panguva yekudziya uye inodzokorodza mhando yemafambiro aunogona kutarisira panguva yemutambo.
3. Kunyatso kudziya (3-5 maminetsi). Chikamu chekupedzisira chekudziya chiri kugadzirira kuyedza kukuru nekupuruzira nekusimudza moyo wako kusvika pa 85-90% yehuwandu hwako.

General kudziya (3-5 maminetsi)

Famba zvishoma nezvishoma uye nekumira wakatsiga uchitenderedza munda kana kumashure nekudzoka kubva kunharira tambo kusvika pakati nepakati kusvika tsandanyama dzako dzasununguka zvishoma nezvishoma nekudziya.

Simba rekutambanudza (5 maminetsi)

Famba chinhambwe pakati pemutsara wechinangwa nemupendero wenzvimbo yechirango uye gara uchifamba uchidzokera kumutsara wechinangwa nechiitwa chega chega.

Kumusoro mabvi

Kufambira mberi, uya nemabvi ako kusvika kune yepakati-pakakwirira.

Bumhu Kicks
Kufambira mberi, uya nezvitsitsinho zvako kumusoro uye edza kurova kumashure.

kutsika (kubatira)

Famba nedivi kumucheto kwenzvimbo yechirango uine tsoka imwe pamberi peimwe.

ndichimhanya ndichidzokera kumashure

Famba uchidzokera kumashure kubva patara tambo kusvika kumucheto kwenzvimbo yechirango. Jog dzokera kumutsara wechinangwa, wobva wadzokorora.

kurovha
Svetuka kubva pamutsara wechinangwa kusvika kumucheto kwenzvimbo yechirango uchishandisa kneecap yakakwirira. Jog kudzokera kumutsara wechinangwa. Svetukira kumucheto kwenzvimbo yechirango, tanga ibvi rako rekuruboshwe uyezve kurudyi kwako nemuviri wako,
ndichiri nebheji rakakwirira. Jog kudzokera kumutsara wechinangwa. Svetukira kumucheto kwenzvimbo yechirango, uchiri nekusimudza ibvi, asi bvisa mabvi ako. Jog kudzokera kumutsara wechinangwa. Dzokorora kuteedzana kwese.

Kunyatso kudziya-kumusoro (3-5 maminetsi)

Pano iwe unogadzirira kuzere kushanda. Nzira yakanaka uye inonakidza yekuita izvi ndeyemhando yemutambo wechikwata. Iyi zvakare inzira yakanaka yekuvaka kubatana kwemutambo uye kuratidza kubatana pane iyo
kutamba munda. Matimu anowanzo ita izvi pamwe chete uye iwe unogona zvakare kuzviita pamwe chete sevateresi uye vanogadzira mitsara.

Iko kudziya-kukodzera kwakakodzera pamatanho ese sezvaunogara uchifanira kusunungura mhasuru dzako.

Exercises zvekumhanya uye nekukurumidza

Dzidzira 1

Muchiitiko ichi uchaita mapfupi mapfupi. Semuenzaniso, unogona kushandisa makoni iwe aunoisa makumi maviri metres kure. Nema sprints aya iwe unopa yako yepamusoro, yakanangana nekuvandudza simba rako.

Iwe unoda kuvaka chirongwa chekudhonza Sprint. Tevedza dhizaini pazasi kubva kukoni kuenda kukoni:

Chengeta maminetsi maviri pakati peimwe neimwe sprint wozoita imwe, asi tarisa kurova kwemoyo wako. Mirira kuti kurova kwemoyo wako kudzokere ku2-60% yehuwandu hwepamoyo wako sezvaunofamba zvishoma nezvishoma uchidzokera pakutanga, wobva wadzokerazve kukoni yekutanga.

Ini ndinogara ndichiyera kurova kwemoyo wangu neangu smartwatch, ini ndinayo heino posvo nezve yakanakisa mitambo yekutarisa ine moyo rate yekutarisa yekudzidzira munda kuti iwe unogona kuverenga.

Misiyano yakapusa haisi yekuisa macones munzira yakatwasuka, asi kuvasundira kure nekona ye45˚ neimwe sprint. Nenzira iyi iwe unogona zvakare kudzidzisa kugona kwako.

Dzidzira 2

Zvekurovedza kwechipiri iwe unoita setup yakati siyanei, apa unogona kushandisa makona enzvimbo yechirango kuvaka seti yako:

Iwe unovaka yako kumhanya mune yekutanga yakatwasuka mutsara, wobva wamhanya diagonally kune iyo tambo mutsara kune rimwe divi rechinangwa. Zvakare apa, ita shuwa kuti moyo wako unodzokera ku60 - 65% yeako yakanyanya kurova kwemoyo pakati pekudzokorora.

Dzidzira 3

Isa makoni akati wandei kana zvimiti pasi uye uzviise munzvimbo dzakasiyana dze1-2 metres kure:

• Kurumidza kuita 15 metres kubva pakutanga
• Tsika pamusoro pega tsvimbo / koni uye chengetedza kumhanya kwako
• Deredza pasi mushure mokusvika padanda rekupedzisira
• Famba zvishoma nezvishoma kudzokera pakutanga

Dzidzira 4

Isai makoni matanhatu sezvakaratidzwa, kutanga pamutsara wechinangwa:

Unoita chibooreso chakasiyana kukoni yega yega munzvimbo yechirango:

1. Kutanga pa1, mhanya uchidzokera kumashure nepakati nhanho kuenda kukoni A, wobva watendeuka woita yakakwenenzverwa kukona kukona yekure kwenzvimbo yechirango (2). Wobva wafamba kudzokera ku1 uchimhanya zvishoma.
2. Nhanho dzematanho ematanho ekoni B, uyezve imwe yekumhanyisa sprint kukona yekure yenzvimbo yechirango uye famba uchidzoka wakadzikama.
3. Jog kukona C, wobva wareba sprint kusvika 2.
4. Kumhanyira kukoni D, ipapo yakakwira Sprint kusvika 2.

Izvi zvinomiririra 1 kudzokorora. Chengetedza zororo rinoshanda kwemaminetsi matatu pakati pekudzoka.

Dzidzira 5

Pano tinodzidzira bvunzo yeCODA inova chikamu cheFIFA Fitness Bvunzo uko kugona kuchinja nzira kunoongororwa.

Isa makoni maviri (uyu ndiwo mutsetse wekutanga), hafu yemita mberi iwe unoisa pasi mamwe makoni maviri, ino ndiyo poindi A (gedhi rekutanga). 2 metres kubva pane poindi A, isa mamwe maviri maconi pachinongedzo B, uye mushure memamita masere isa mamwe maviri mataera pakona C.

• Pano iwe unomhanya 10 x 8 x 8 x 10 mita Sprint
• Pakati pechinongedzo A uye poindi B pane 2 metres uye pakati peapo B uye poindi C mita gumi nemasere (kubva point A kusvika C ndeye 8 metres)
• Mushure mechiratidzo, kumhanya kubva kumutsetse wekutanga kunongedza C
• Mhanya nedivi kuruboshwe uchienda kunongedzo B, woenda kurudyi wakananga kunongedzera C
• Kazhinji sprint kubva panhamba C kusvika pagedhi rekutanga
• Edza kuwana magumo padyo nemasekondi gumi

Kutsungirira Kudzidzira

Dzidzira 1

Gadza 1: Kutanga kubva padivi uye unomhanyira kune yakatarisana nedivi uye udzokere zvakare. Ita izvi panenge pa80-85% yesimba rako reprinting.
Gadza 2: Tanga kubva padivi uye izvozvi ita zvimwe chete asi nguva ino kusvika panzvimbo yechirango

Dzidzira 2

Gadza 1: Sprint kumucheto kwenzvimbo yechirango uye kumashure

Gadza 2: Sprint kune yepakati mutsetse uye kumashure

Gadza 3: Sprint kumucheto kwenzvimbo yechirango uye kumashure

Dzokorora chiitiko chiri pamusoro asi panguva ino tanga ne seti 3 uye upedze ne seti 1.

Dzidzira 3

6 x 10 yechipiri sprints pa 70-80% yeako akanyanya kumhanya. Masekondi gumi nemashanu ekuzorora / kudzoreredza (kunonoka kumhanya) pakati peimwe neimwe sprint

Dzidzira 4

Gadza 1: Sprint 50 metres pa80% yeako akanyanya kumhanya. Masekondi 25 kupora
Gadza 2: Sprint 100 metres pa80% yeako akanyanya kumhanya. 45 masekondi kupora
Gadza 3: Sprint 200 metres pa80% yeako akanyanya kumhanya. 1'30 masekondi kupora

Dzidzira 5

Kutenderera munda. Mhanyai hwakazara hurefu hwenzvimbo padivi pematanho. Wobva wafamba wakadzikama uchienda kune rimwe divi remunda uchitevedza mutsetse wekumashure. Wobva wamhanya uchidzoka kune rimwe divi uchitevedza sideline, wobva wabuda ndokudzokera pakutanga. Mhanya ingangoita 80-90% yeako akanyanya kumhanya.

Dzidzira 6

Pano tinodzidzira bvunzo yekudzokorodzwa kwesimba iyo iri chikamu cheFIFA Fitness Bvunzo iyo inoyera kugona kuita mabhureki akadzokororwa pamusoro pechinhambwe chemamita makumi matatu.

Isa pasi makoni maviri (uyu ndiwo mutsetse wekutanga), imwe nehafu mamita kuwedzera kuisa pasi makoni maviri zvakare, iri ndiro suwo rekutanga. 30 metres kumberi iwe unoisa pasi makoni maviri zvakare, iri ndiro gedhi rekupedzisa.

• Mushure mechiratidzo, sprint pa100% yeako akanyanya kumhanya kubva kumutsara wekutanga kusvika kugedhi rekupedzisa (30 metres)
• Dzosera kwemasekonzi makumi matatu uye famba uchidzokera kumutsara wekutanga
• Dzokorora ka5
• Edza kupedzisa Sprint yega yega kusvika pasi pemaminitsi mashanu sezvinobvira
• Mamwe mareferenzi ehunyanzvi anofukidza chinhambwe che6 nguva 40 metres mu6 - 6,5 masekondi aine 60 yechipiri kupora

Yakakwira Kukwirisa Exercises

Dzidzira 1

Gadza 1: Mhanya kubva kune imwe nzvimbo yechirango kuenda kune imwe uye dzoka zvakare. Mhanya ingangoita 60-70% yemako max

Gadza 2: Dzokorora zvakafanana asi wedzera kusimba kusvika 80-90% yako max

Dzidzira 2

Kutanga: mhanya 1000 m mumaminetsi matanhatu, maminetsi matatu anononoka jog, 6 m mumaminitsi matatu, maminetsi matatu anononoka jog, 3 m mumaminitsi matatu

zvenguva: 1000m mumaminetsi mashanu, matatu maminetsi anononoka jog, 5m mu3'500, 2 maminetsi anononoka jog, 30m mu 3'500

enderera: 1000m mumaminitsi mana, maminetsi matatu anononoka jog, 4m mumaminetsi maviri, maminetsi matatu anononoka jog, 3m mumaminetsi maviri

Dzidzira 3

Gadzira makoni matanhatu sezvakaratidzwa pazasi:

• Mhanya kubva kukoni 2, peta A kuenda kukoni 1, uye zvishoma nezvishoma kudzoka zvakare pakati pe1 ne2
• Dzokorora nemakoni B, C & D
• Dzokorora iyo dunhu rese zvakare mukudzora marongero (kureva D, C, B, A)
• Uku ndiko kudzokorora

Maminitsi mana ekudzoka pakati pega seti

Dzidzira 4

Pano tiri kudzidzira yeInternal Test inova chikamu cheFIFA Fitness Test iyo inoongorora kugona kuita nhevedzano yekukurumidza kumhanya kupfuura makumi manomwe emamita kuchinjana nemaminetsi makumi maviri nemashanu.

Pano tinomhanya ka40 chinhambwe chinosvika makumi manomwe neshanu nechikamu chemamita makumi maviri nemashanu chinova chiuru chemamita 75. Tinogona kushandisa mitsara yenhabvu nekuda kweanenge iwo chaiwo matanho. Pano tinoshandisa mitsara yekumashure uye mitsara yenzvimbo yechirango.

• Kutanga pamutsetse wenzvimbo padhuze nekona
• Mhanya makumi mashanu nemashanu emamirioni, i.e. kumutsara wenzvimbo yechirango kune rimwe divi
• Mira pamutsetse wenzvimbo yechirango uye ramba uchienda kumutsara wekumashure uye famba uchidzokera kumutsara wenharaunda (25 metres yakazara)
• Pamutsetse uyu wenzvimbo yechirango unotanga kumhanyirazve kune rimwe divi
• Dzokorora kusvikira wasvika makumi mana
• Edza kuchengetedza huwandu hwemasekondi gumi nemashanu pamamita makumi manomwe nemashanu nemasekondi makumi maviri pamamita makumi maviri nemashanu
• Haufanire kushandisa mitsara munhandare yenhabvu, asi ita shuwa kuti mamaira e40 x 75/25 mita akarurama

Exercises yako yepakati kugadzikana

Munyika yanhasi yeHutano nekusimba, zvakaoma kutenderera izwi rekuti "kudzikama" uye nhabvu dzidziso haina kusiyana. Tsvagiridzo yakaratidza kuti idzi mhasuru dzemukati dzakanyatso kumisikidzwa kutsigira musana musati mafamba emakumbo.

Icho chinangwa chekudzikamisa kudzidziswa kudzidzisa kugona kwehunyanzvi hwesimba mhasuru kuti ishande nemazvo uye nemazvo
yakarongedzwa nzira yekuchengetedza chaiyo mamiriro.

Kwete izvozvo chete, asi zvakakoshawo kuti isu tigone kushinga kudzivirira kukuvara kunogona kuitika mune ramangwana zvakanyanya sezvinobvira. Mukurovedza muviri, haufanire kusiyanisa makwikwi uye epakati kudzikama maitiro. Zviite pasvondo, katatu pavhiki kana zvichibvira.

Kunze kweizvozvo iwe unoshingirira, izvi zvakare zvine mukana wekuti iwe ugone kufamba nenzira iri nyore.

Heano mamwe maekisesaizi iwe aunogona kuita sechikamu chechirongwa chako chekudzidzisa.

Superman

• Tanga pamakumbo mana nemaoko pasi pemapfudzi nemabvi pasi pehudyu.
• Isa musana wako munzvimbo isina kwazvakarerekera wobva wabata yako abs nekubatisa dumbu rako bhatani zvishoma kumusana wako.
• Zvishoma nezvishoma tsvedza gumbo rimwe kumashure uchisimudzira ruoko rwakatarisana kumberi.
• Bata uye wedzera iyi nguva kusvika kumasekondi makumi maviri.
• Zvishoma nezvishoma tora gumbo rako neruoko kudzoka uye chinja mativi.
• Ita maseti e5-10 reps.

Kugadzika

• Tambanudza kunze uchizembera pamberi pako
• Zvisundidzire ubve pasi kuti uzorore pazvigunwe nemagokora
• Chengetedza musana wako wakatsetseka, munzira yakatwasuka kubva kumusoro kusvika kuzvitsitsinho
• Tenderedza chiuno chako uye chibvumirano chako cheABS, chengetedza magumo ako ekumashure kubva kunamira mudenga
• Bata kwemasekonzi makumi maviri kusvika makumi matanhatu, dzikisa musana uye dzokorora
• ita maseti e2-5 reps

puranga rerutivi

• Nhema kune rimwe divi, gokora pasi pefudzi rako, ita chokwadi chiuno chakatofanana
• Makumbo ese ari maviri anofanirwa kuramba akatwasuka uye achienderana nemuviri
• Zvisunge iwe kusvika paine tambo yakatwasuka pakati petsoka, chiuno nemusoro
• Bata masekondi makumi maviri nemakumi matanhatu
• Dzikisa uye dzokorora kune rimwe divi

Swiss bhora

• Rara nedumbu rako pabhora
• Isa maoko ako kumashure kwe nzeve dzako uye uuye kubva panzvimbo yako yekutanga
• Dzokera pasi kumusoro kumusoro chinzvimbo
• Dzokorora gumi neshanu e15 uine zororo makumi matatu

Exercises for iyo inotonhorera pasi

Achilles Tambanudza

Mira negumbo rimwe kumberi kwerimwe, tsoka dzakanongedzera kumberi, chitsitsinho kudzoka pasi negumbo rekuseri rakakotama zvishoma. Chengetedza musana wako wakatwasuka uye uzenderedze zvinyoro-nyoro nechitsitsinho chako kusvikira watanga kuinzwa mune yako Achilles tendon.

kutambanudza mhuru

Mira negumbo rimwe kumberi kwerimwe - zvishoma kudarika muchiitwa chekare - tsoka dzichinongedzera kumberi. Chitsitsinho pasi uye gumbo rekumashure rakatwasuka. Kuchengeta musana wako wakatwasuka, bhendesa mabvi ako epamberi uye fambisa huremu hwako kumberi uye pasi kudzamara unzwa kutwasuka kumusana kwemhuru yako.

chidya chakatambanudzwa

Bata tsoka yako neruoko rwako uye simudza tsoka yako kumusoro kumashure kwako. Dhonza tsoka kumashure uye kure nemagaro uye sundira ibvi rakatarisa pasi. Shandisa madziro kana mudiwa kana bharanzi iri nyaya.

Hamstring Kutambanudza

Mira negumbo rimwe kumberi kwerimwe, tsoka dzichinongedzera kumberi zvakare. Dhonza mahudyu kumashure uye chengetedza musana wako wakatwasuka sezvinobvira, nemaoko ako akazorora pamabvi, wozotwasanudza gumbo rako repamberi. Wobva watwasuka nekusundira chiuno chako kumashure uye pasi.

Kutambanudza musambo wakarara pasi

Gara negumbo rimwe rakatambanudzwa pamberi pako, nerimwe rakakotama kuitira kuti tsoka yako ibate mukati megumbo rako rakatwasuka. Chengetedza musana wako wakatwasuka uye tora muromo wetsoka yako neruoko. Bata, exhale uye kusimudzira maoko mudzore gumbo rako. Chinja makumbo uye dzokorora.

kugomera kutambanudza

Mira nemakumbo ako angangoita mafudzi-akapamhama akapatsanurwa. Kuchengeta gumbo rako rerudyi rakatwasuka, bhendesa ibvi rako rekuruboshwe uye tsamira torso yako kune rakatambanudzwa gumbo kusvikira iwe uchinzwa kutambanudzwa mukati memukati mechidya chako chekurudyi.

chigunwe chigunwe

Kutanga uku kutambanudza nezvitsitsinho zvako pamwechete pasi, wakabata tsoka mbiri nemaoko ako. Tsamira kumberi kubva kwauri
chiuno, zvishoma nezvishoma ichiwedzera kutambanudza.

kudzipwa nefudzi

Yambuka ruoko rumwe chakatwasuka nepachipfuva chako, chibate nerumwe ruoko kana ruoko, pamusoro pegokora. Exhale zvishoma nezvishoma paunenge uchidhonza ruoko rwako rwekumusoro mukati. Dzokorora rumwe ruoko.

Triceps inotambanudza

Wedzera ruoko rumwe kubva pakati pepashure, zvigunwe zvichinongedza pasi. Shandisa rimwe ruoko kubata gokora. Budisa zvishoma nezvishoma uye dhonza zvinyoro nyoro.

Mazuva ekuzorora mushure mekudzidziswa kwakanyanya

Kuzorora kwakakosha mukuona kushanda kwakakwana kwemuviri. Izvo zvakakosha kuti munhu wese anobatanidzwa mune
kurovedza muviri nguva dzose kunopa muviri nguva yekupora.

Mushure mekushanda kwekutsungirira, iwe unoda maawa makumi maviri nemana ekuwana nguva usati wagona kuita zvakafanana kurovedza muviri zvakare. Mushure mekudzidzira kudzidziswa kwenguva, ita shuwa kuti iwe unowana angangoita maawa makumi manomwe nemaviri ekudzosa nguva.

Ita shuwa kuti kune zororo rakaringana pakati pezvikamu zvekudzidzisa uye zvikamu zvekudzidzisa nemakwikwi.

Mune mafomu ese aya, kupora kubva pakuedza kwakakosha kwazvo. Kana iwe usina kushongedzerwa, iwe haufanire kukurumidza
tanga kufamba uye mhando yezvikamu zvekudzidzisa zvichaderera. Panguva iyoyo unodzidzisa kazhinji (huwandu) asi kwete nemazvo (mhando).

Chikafu chevatambi

Miviri yedu inogona kungoita nekugona kwayo kana tikadya chikafu chakakodzera uye zvinwiwa. Izvi zvinonyanya kukosha mumazuva / maawa anotungamira kumutambo kana chikamu chekudzidzisa.

Semurengeti weamateur haufanire kusiya zvese zvakanaka zvinhu uye kunyaradzwa kwehupenyu, asi iwe unobuda mazviri izvo zvaunoisa. Kunyanya kana chimwe chezvinangwa zvako chiri chekusimba mumuviri uye kurasikirwa uremu, ichi chimwe chinhu chekuwedzera iwe chaunogona kuteerera.

Sezvineiwo, chikafu chako chinofanirwa kuve neinotevera:

Carbohydrate: Makhahydrates ane mabasa anoverengeka akakosha. Ivo vanopa zvese zviri zviviri panyama uye nepfungwa simba rezvakanyanya-kusimba zviitiko senge muridzo kuridza kana kudzidzisa. Dzinodhonzwa muropa kuti dzishandiswe senge simba rekukurumidza, kana kuchengetwa se glycogen mumhasuru uye chiropa kuti chishandiswe mune rinotevera zuva.

Glucose: iyo yekutanga mafuta ehuropi hwedu mashandiro, ichishandisa ingangoita 60% yeglucose iripo. Saka kana shuga yeropa yakadzikira, huropi hahushande sezvazvinofanira kuita. Sarudzo
uye hunyanzvi hwadzikiswa uye kuneta kuchaitika. Chengeta huwandu hwakaringana hwemakabohydrate ku
kuenzanisa shuga yeropa uye chengeta masimba emagetsi uye huremu kunyangwe.

Kune mhando dzakasiyana dzemakabohaidhiretsi, mamwe acho anonyungudika zvishoma uye anopa danga,
inogara-refu sosi yesimba. Zvimwe, izvo zvinokurumidza kunyudzwa, zvinotungamira kukurumidza kukurumidza mumashuga eropa
uye wave simba.

Kwakanaka masosi ekunonoka kuburitsa makabhohaidhiretsi:

• Yese-isina kupisa pasita
• Chingwa chezviyo chose
• Brown Basmati mupunga
• Oatmeal
• Muesli / Bazi rose
• Lembe / Soyabhinzi / Hutsvo hwetsvo
• Maapuro / mapeya / maBriji
• Broccoli / Tomato / Green bhinzi
• Smoothie zvinwiwa

Kwakanaka masosi ekukurumidza-kuburitsa makabhohydrate zvidyiwa:

• Kugaya Makuki
• Chokoreti
• zviyo mabhawa
• Mabhanana
• Mbatata
• Muchero wakaomeswa
• Buckwheat / Couscous
• Muchero wemichero
• Zvinwiwa zvemitambo

Mafuta: anodiwa mukudya uye ane akawanda akakosha mashandiro mukati memuviri. Mafuta ndiyo inochengeterwa simba mumuviri uye sosi huru yesimba rekuita kwakadzika-simba. Mafuta anoshanda sedziviriro kubva pakurwadziswa nenhengo dzakakosha senge moyo, chiropa, itsvo, spleen, huropi uye musana. Mafuta chikamu chakakosha chese membrane mameseji, kusanganisira tsinga uye maseru ehuropi.

Mafuta akakosha mune chero kudya kwevateresi, asi zvakakosha kushandisa mhando dzemafuta. Mafuta anowanikwa mumbeu, nzungu nehove zvakakosha, sezvakaita mafuta epolyunsaturated nemafuta. Mafuta anoguta uye emonounsaturated anowanikwa mune zvigadzirwa zvemukaka, uye kazhinji chikafu chakakangwa uye chakagadziriswa chinoonekwa semafuta asina kukosha uye anofanirwa kudzivirirwa, kunyanya kana iwe uchida kudzikira huremu.

Mapuroteni: Protein yakakosha macronutrient mumuviri. Ivo vari kuvaka zvinhu zvemapfupa, tendon uye mhasuru. Ma enzymes ese mapuroteni. Enzymes inodzora kuwanda kwesimba-inogadzira maitiro, pamwe nekuvaka uye kugadzirisa matishu, kunyanya mhasuru. Mapuroteni anogona zvakare kuita sosi sosi mushure mekuparadzwa kwehydrohydrate mushure mekurovedza muviri, asi mamiriro aya anofanira kudzivirirwa pazvinogoneka.

Ini ndinogara ndichitenga musanganiswa wezvinwiwa zvemitambo, masmoothies uye mabara emagetsi pano paDecathlon uyezve wotora zvandinonwa muhombodo yemvura kana kuzviita kumba pamberi pemakwikwi.

Kudzivirira kupera mvura mumuviri

Tsandanyama 75% mvura. Kurasikirwa kwecidiki se3% yemvura kunogona kukonzeresa 10% kuderedzwa kwesimba uye ne8% kurasikirwa mukumhanya, uye kunogona kukanganisa pfungwa nekutarisisa. Kudikitira kuita kwakajairika kwemuviri panguva yekudzidzira kana kukwikwidza. Mhedzisiro isingadzivisike ndeyekuti muviri unowanzo kurasikirwa nemvura.

Nekudaro, panguva yekurovedza muviri, nyota dzemainzwa dzinotadziswa uye unenge usisakwanise kuona kuti une nyota, saka zvakafanira kuti varidzi vepembe vagare vakaguta uye varambe vachinwa zvinwiwa panguva yemutambo.

1. Sezvineiwo, varidzi vepembe vanofanirwa kunwa ma2 litita emvura pazuva musati mutambo.
2. Kurasikirwa kwemvura yemumuviri kunokonzera kuneta, saka ma umpires anofanirwa kunwa mvura yakawanda panguva yemutambo.
3. Mutemo wechigunwe ndewekuti: inwa zvishoma uye kazhinji. Inwa inenge 200 ml (kapu yepurasitiki yakazara) uye ita izvi maminetsi gumi nemashanu kusvika gumi nemashanu. Kumirira zororo saka kwakarebesa.
4. Inwa inenge 1 girazi remvura maminetsi gumi nemashanu mumaawa anotungamira kumakwikwi.
5. Kana iwe ukanwa chinwiwa chine caffeine, iwe unofanirwa kunwa imwe girazi remvura.
6. Pakati pehafu yenguva yemakwikwi kana pakati peyakadzika yekudzidzira musangano, unogona kusarudza isotonic yemitambo yekumwa kuti uzadzise nekukurumidza mvura.

Chii chinofanira kunwa chinwiwa chako?

1. Mumamiriro ekupisa, chete mvura inofanirwa kutorwa. Izvi zvinodaro nekuti kuwedzerwa kwemakabohydrate kunoderedza mwero unodhonzwa nemvura muropa.
2. Inwa yakaderera-makabhohaidhiretsi chinwiwa pakutanga ichiteverwa neyakajairwa carbohydrate yemitambo chinwiwa panguva yekuzorora uye imwezve mumaminetsi makumi maviri apfuura.

Marefereti anofanirwa zvakare kunwisa zvakakwana mumashure kuti aite kurasikirwa nemvura. Imwai zvinwiwa mushure memakwikwi kweinenge imwe nehafu nguva kurasikirwa kwekurema kwemuviri. Ie kana 1 kg yehuremu hwemuviri ikarasika kuburikidza nedikita, inwa 1,5 litita emvura. Imwai nekukurumidza sezvinobvira mushure mekudzidziswa sezvo muviri wemvura kupora unotora kanenge maminetsi makumi matatu.

Zuva ratangira mutambo

1. Idya yakakwira inononoka-kuburitsa makabhohaidhiretsi emangwanani, semuenzaniso mbiya yemuesli ine michero, 1-2 zvidimbu zvechigunwe chegorosi (ine jam, marmalade kana uchi kana uchida), uye girazi remuto wemichero.
2. Izvo zvakakosha kuti unwe zvakanyanya mukati mezuva (mvura, majusi, zvinwiwa zvemitambo, nezvimwewo).
3. Idya 2-3 "carb snacks" zuva rese.
4. Pamberi pekudya kwako kukuru (manheru) - idya chikafu chakakomberedza chikafu chinononoka-kuburitsa makabhohaidhiretsi.

Zuva remutambo

1. Idya inononoka-kuburitsa makabhohaidhiretsi emangwanani senge zuva rapfuura.
2. Idya kudya kunonoka-kusununguka usati wadya-mutambo mutambo maawa 3-4 usati watanga.
3. Ramba uchidya 'makabhohydrate snacks' kusvika pa1 awa pamberi peiyo mujaho.

Mushure memutambo

1. Idya chikafu chehydrohydrate nekukurumidza sezvazvinogona mushure mekukwikwidza kana kudzidziswa, semuenzaniso bhanana,
   mabhisikiti ekugaya, nezvimwe.
2. Idya chikafu chehydrohydrate mukati maawa maviri emutambo kana chikamu chekudzidzisa.

Joost Nusselder, muvambi weerefesi.eu mushambadzi wemukati, baba uye anoda kunyora nezvemarudzi ese emitambo, uye akatambawo mitambo yakawanda iye huzhinji hwehupenyu hwake. Zvino kubva 2016, iye nechikwata chake vanga vachigadzira zvinobatsira blog zvinyorwa zvekubatsira vaverengi vakavimbika nemitambo yavo yemitambo.