Ruzhinji rwevanhu vanopinda mujimu vanoda kuwana iyo yakanyanya mhedzisiro neiyo shoma kuedza kana nguva. Kana iwe uri mumwe weavo vanopinda makirasi akaomesesa eboka mujimu, unenge waona kuti vashoma vanosarudza kudzokorora. Zvinoratidza kuti kushanda nesimba uye dikita hazvisi zvechimiro.
Nhasi ndinoda kuwana chokwadi uye nhema pamusoro pekudzidziswa kwakasimba, asi nekuda kweizvi iwe unofanirwa kuziva kuti rudzi urwu rwekudzidziswa runomuka sei.
Kwakatangira kudzidziswa kwakasimba
Arthur Jones naEllington Darden ndivo vagadziri veNautilus uye iyo HIT (yakakwirira intensity kudzidziswa) nzira. HIT yakatanga nekushambadza mumagazini sechinyorwa cheruzivo, uye isu tatoona kuti nhasi kune makambani mazhinji anotora mukana weiyi nzvimbo kutengesa zvinowedzera. Kunyangwe chokwadi ndechekuti Jones aingoda kupa ruzivo rwekuita maekisesaizi nemazvo.
HIT ine chirauro chakasimba: nei tichizodzidzira kwenguva yakareba iwe uchikwanisa kuwana mhedzisiro yakafanana munguva pfupi? Zvichida kune chero munhu anofa, rudzi urwu rwemaitiro runogona kushanda, asi vangani veOlympian vanozviita? Kureva kuti, idzi mhando dzevamhanyi dzinomira pachena kubva kune vamwe vakwikwidzi nekuda kwekusiyana kudiki; saka iwe unofanirwa kuziva kusiyanisa pakati pekugadzirisa, maitiro uye simba.
HIT ndeyekudzidzisa simba kana hypertrophy?
Imwe yematambudziko makuru ayo achiri kunyengedza kana zvasvika pakusimba ndiko kushaikwa kwemutsauko pakati pehukuru nesimba. Vamwe vachiri kufunga nemafungiro ekuvaka muviri akagadzirwa muma70, kwaifungidzirwa kuti huwandu hwemhasuru hunoenderana nesimba rayo.
HIT inowanzomanikidza vanhu kuti vasangoenda mukukundikana, izvo zvinobatsira pakukura, asi kune mamwe akawanda epamusoro-simba maitiro seti asina kunaka.
Chidzidzo chemuna 1963, chakaitwa naRichard Berger, chinova nechokwadi chekuti mitoro inorema kana kuti yakareruka haifarire kuwedzera kwesimba. Ndinogumisa kuti kurovedza nehuremu hunorema hakubvumiri nhamba yakakwana yekudzokorora kwakakosha kuwedzera simba. Kufanana nekudzidziswa nehuremu huremu uye kudzokororwa kwepamusoro, zvinongopa simba rekusimudzira iro rinotadza kuvandudza zvakanyanya simba guru.
Dambudziko nechero chirongwa chekudzidzisa nderekuti chinochengetedza mhedzisiro yakawanda pakutanga uye yobva yamira. Dan John anoti zvinhu zvose zvinoshanda, "asi kwemavhiki matanhatu." Zvechokwadi iwe wakaona kuwedzera kwehukuru hwemhasuru pakutanga, asi nekufamba kwenguva, kukura kunononoka uye kunomira. Uye zvakajairika.
Ini ndinofunga kuwedzera kwekutanga kunokonzerwa nemuviri kuenda mune yepamusoro muripo maitiro mushure mekuwandisa. Tinogona kutaura kuti simba rinogona kutanga kuoneka mavhiki matatu mushure mekutanga kudzidziswa, uye kuti unogona kusvika pakakwirira zvichienderana nekuneta kwakaita muviri wako. Saka kana isu tichida kutarisa nezve hypertrophy, HIT ichatadza kuchengetedza kukura mukufamba kwenguva.