Mumwedzi ichangopfuura tiri kucherechedza shanduko munzira yekudzidziswa. Tinoda maitiro anomhanyisa metabolism yedu, munguva pfupi uye kubva kwatinosiya nedenga-yakakwira adrenaline. Kuve muchimiro ndicho chiroto chevazhinji, asi kwete neimwe nzira. Nhasi tinokudzidzisa kuti Metcon kudzidziswa chii, nei uchifarira kuzviita, uye tinokudzidzisa mamwe maitiro.
Chii chinonzi Metcon kudzidziswa?
Kana iwe uchitsvaga Workout iyo inosvetuka-kutanga metabolism yako, iwe wauya kunzvimbo chaiyo. Metcon inobva muchidimbu che "metabolic conditioning", kureva kuti "metabolic conditioning”. Uye izvi zvinoreva here? Rudzi urwu rwekudzidziswa rune chinangwa chekuvandudza activation yemetabolism, mamiriro ako emuviri uye, saka, hutano hwako hwese.
Vazhinji vangazvikanganisa nekudzidziswa HIIT (yakanyanya kusimba nguva), asi chokwadi ndechekuti ingori imwe yenzira dzatinofanira kuwana kudzidziswa kweMetcon. Kune akawanda marudzi eMetcon atichakutsanangurira gare gare.
Chaizvoizvo, rudzi urwu rwekudzidziswa rune sechinhu chakakosha pakuvandudza mashandiro emhasuru uye nzira iyo muviri wedu unodzora simba. Paunenge uchiita basa repamusoro-soro, iyo metabolism inoshandiswa uye isu tinoshandisa simba guru rinobvira munguva pfupi, nekuda kwekuputika kwebasa. Saka, neimwe nzira, muMetcon simba rekushandisa rinoiswa pamberi pekuvandudza masimba akadai sekupokana kana simba.
Inokurudzirwa 100% kana iwe uchida kuvandudza chimiro chemuviri wako, mamiriro ako emuviri, kuwedzera tsandanyama uye kurasikirwa nemafuta.
Kuve miitiro yakavakirwa pakudzora nguva kuyera kuitwa kwechiitwa chega chega zvakadzama, zvakakosha kuve nemurairidzi kana mubatsiri wekutarisa iwo kumhanya pasina kuregeredza maitiro. Yeuka kuti unofanira kugara uchideredza njodzi yekukuvara.
Ndeapi marudzi eMetcon aripo?
Chero kudzidziswa kwerudzi urwu kune basa rekuita maitiro akazara-muviri, neakawanda-akabatana maekisesaizi uye kutamba nehuremu hwako. Mapoka emhasuru akawanda atinoshandisa panguva imwe chete, iyo yakakura iyo caloric uye simba rekushandisa.
Zvinonyanya kuzivikanwa uye zvinonyanya kuzivikanwa ndezvi:
- tabata. Ndine chokwadi chekuti wakamboshanda nemhando iyi yemaitiro. Iyo iri kudzidzira ine yakakwira intensity intervals, imwe neimwe yemasekonzi makumi maviri uye ine gumi kuzorora kwesekondi. Izvo ndezvekuita 20 maekisesaizi akasiyana kwemaminetsi mana, pasi peiyo nguva dzenguva. Nerudzi urwu rweMetcon isu tichavandudza kuumbwa kwemuviri tichigadzira simba uye kushanduka.
- EMOM. "Maminitsi ese paminiti”. Muchirongwa ichi tichasarudza dunhu uye nguva yakazara yekuipedzisa. Tinofanira kutamba kuita kudzokorora kwakawanda sezvinobvira kusvikira nguva yapera.
- AMRAP. Kudzidzira uku kune chinangwa chekuita huwandu hukuru hunogona kutenderera hweseti yemaekisesaizi, pane imwe nguva. Semuenzaniso: muhuwandu hwemaminetsi makumi matatu, tinofanira kuita kutenderera kwakawanda kwe30 squats, 10 push-ups, 10 burpees uye gumi kudhonza-ups.
- Gilllens. Rudzi urwu rweMetcon rwakakwanawo pakurasikirwa nemafuta emuviri. Isu tichafanirwa kuita gumi akateedzana eminiti imwe, pa10% yekurova kwemoyo wako, kutora zororo reminiti imwe pakati pese nhevedzano (zvinokurudzirwa kushandisa cheki chekurova kwemoyo). Pakazara tinofanira kuwana maminetsi gumi nemapfumbamwe ekudzidziswa. Mumwe munhu akati hauna nguva yekuwana chimiro?
- wingate. Pakupedzisira, mune idzi nzira dzekupikisa, 4/5/6 mutsara wemasekonzi makumi matatu inoitwa pakunyanya kusimba. Muchiitiko ichi, 30-maminetsi ekuzorora anoitwa pakati pese nhevedzano kuitira kupa 4% muchikamu chinotevera.
Pane chero hukama neCrossFit?
Ichokwadi kuti vazhinji vachawana aya marudzi ekudzidziswa neWODs anoitwa muCrossFit achiparara. Uye hapana chingave chiri kure kubva kuchokwadi, nekuti mumutambo uyu ivo zvakare vakavakirwa paMetcon kudzidziswa. Ndidzo dzakanyanya kuoma kuita, kunyangwe iwe uchizviita nehuremu hwako. Sezvatakambokuudza, kusimba kwepamusoro uye kushanda akati wandei mhasuru mapoka panguva imwe chete kuchaita kuti ubve wakaneta uye uine yakazara adrenaline.
Kana isu tichiita maekisesaizi anosanganisa basa remuviri wepasi nemuviri wepamusoro, simba rekushandisa rinowedzera uye isu tichawedzera simba redu uye tsandanyama. Iwo maekisesaizi aunogona kusanganisira ndeaya: push-ups, pull-ups, squats, burpees, kusvetuka kwebhokisi, vanokwira...
Izvo hazvifanirwe kuwedzera uremu, asi unogona kushandisa midziyo yemitambo senge elastic bands, TRX, kettlebells, mushonga bhora, sandbags, nezvimwe.
Mienzaniso yeMetcon routines
Kana wanga uchida kuunza chero rudzi rweMetcon routine mukushanda kwako kwevhiki nevhiki, heano mamwe mazano ekukurudzira iwe.
Routine 1
- Yakazara nguva: 30 maminetsi
- Maekisesaizi: kukwira, squats, burpees, push-ups, sprints
- Round Duration: 40 seconds on, 20 seconds off. 1:20' pakupera kweround rega rega
- Kutenderera: 5
Routine 2
- Nguva yese: zvinoenderana nekumhanya kwako mukuzviita.
- Maekisesaizi: mhanya 400 metres, 30 bhora remadziro, 30 bhokisi kusvetuka
- Kutenderera: 5
Routine 3
- Yakazara nguva: 30 maminetsi
- Maekisesaizi: 5 kudhonza-ups, gumi push-ups, 10 squats
- Kutenderera: akawanda sezvinobvira munguva yakazara yakatemwa.