Nzira yekukurumidza kuvaka tsandanyama mumbwa

 Mutemo wekutanga uyo muridzi wese anofanira kuyeuka kana achiita fitness nembwa ndeye "Usakuvadza". Kana chete nokuti mhuka haigoni kutiudza kuti inorwara. Uye iwe unofanirwa kupomba mamhasuru embwa nemazvo. 

Mhando dzemhasuru fibers mumbwa

Paunenge uchironga zviitiko zvekuvaka tsandanyama yembwa, varidzi vanofunga nezvekubudirira kwechiitiko, kuzorora kwemhasuru uye mashandisiro ekuita zvishoma pane izvi. Kuti ugadzirise dambudziko iri, unoda kuziva kuti muviri wembwa unoshanda sei. Mushure mezvose, kusaziva kwekutanga ndicho chikonzero chemaitiro asina kunaka ekudzidzisa. Muscle fibers yakakamurwa kuva marudzi anotevera:

1. Tsvuku - inononoka - mhando I (MMF - inononoka tsandanyama fibers). Ane madonhwe akawanda ane capillaries, ane yakakwirira aerobic simba uye zvakanaka kutsungirira, kushanda zvishoma nezvishoma uye kuneta zvishoma nezvishoma, shandisa "zvehupfumi" manyuko esimba.
2. Muchena - nekukurumidza - rudzi II (BMW - fast muscle fibers). Zviri mukati ma capillaries mavari zvine mwero, vane yakakwira anaerobic simba uye sprint hunhu, vanoshanda nekukurumidza uye vanoneta nekukurumidza, vanoshandisa kukurumidza kwesimba.

Imbwa dzakasikwa kuti dziite basa chairo. Uye marudzi akasiyana anoita mabasa akasiyana. Kuti uite basa rakanaka, muviri unofanirwa kuenzanisa. Semuenzaniso, imbwa dzekuvhima dzinonyanya kumhanya, dzinofanirwa kukurumidza kubata mhuka, uye, sezvinei, mhasuru dzadzo dzinoenderana dzinotungamira. Uye kupatsanurwa kwemhasuru fibers mumhando idzi kunobatsira, kutanga kune zvese, kumuviri wembwa. Anoda kushandisa simba shoma sezvinobvira pakuita kwakanyanya kwerimwe basa. Kupomba mhasuru, mafiibha ese ari maviri anodiwa.

Imbwa yako imhando ipi?

Kuti unzwisise kuti ndeapi mhasuru fibers inotungamira mumuviri weimwe imbwa, unofanirwa kupindura mibvunzo. Ndiani imbwa yako: sprinter kana weightlifter? Mumhanyi kana marathon mumhanyi? Vamhanyi vemarathon vari kutyaira mhando dzinokwanisa kufamba madaro marefu pasina kuneta. Uye vanomhanya imbwa dzekuvhima, semuenzaniso, greyhounds. Ndeapi mabasa anoitwa nembwa yako: muvhimi, chireyi, murindi kana mufudzi? Tsandanyama dzetsandanyama dzinomhanya zvakanyanya muvamhanyi. Mafayibha emhasuru anononoka ndiwo akanyanya mumhanyi wemarathon. Imbwa dzinogona kukamurwa nerudzi. Mukufudza, mombe, sledding, mhando dzechinyakare, inononoka tsandanyama fiber inotungamira. Mukuvhima, pfuti, murindi, imbwa dzemitambo, mhasuru dzetsandanyama dzinotungamira. inokurumidza uye inononoka - inenge 50% kusvika 50%. Munguva yekufamba, iwe unogona kupa imbwa yako kurovedza muviri - izvi hazvingovaka tsandanyama, asiwo zvakanaka kune hutano. Kana mhasuru dzose dzichigadzirwa, imbwa haizove nekusaenzana mune dzimwe nzvimbo dzemuviri, uye zvirongwa zvemukati zvichashandawo zvakanaka. Ndeapi mafiber ari nani: anokurumidza kana anononoka? Mhinduro chaiyo ndeiyi: kuchengetedza mashandiro embwa - ayo akaradzikwa nejeneti yembwa. Kuti uwane simba rinodiwa, vhoriyamu uye zororo - zvese. Muchiitiko ichi, pachava nechigumisiro chakanakisisa uye imbwa ine utano. Unogona kutanga kupomba tsandanyama mushure mekunge muviri wembwa waumbwa. Uye nguva ino yakasiyana kune imwe neimwe rudzi.

Nzira yekudzidzisa sei marudzi ese embwa tsandanyama fibers?

Izvo zvinodiwa kuti ucherechedze kusimba kunodiwa kune yega yega mhando yemhasuru fiber mumbwa. Kuti udzidzise kukurumidza mhasuru fibers, unoda wakapinza, wakasimba, wakasimba mutoro. Kuti udzidzise kunonoka mhasuru fibers, static maekisesaizi akanyanya kukodzera, uko, semuenzaniso, iwe unofanirwa kubata paw yako mune imwe nzvimbo kwemasekonzi makumi matatu, nezvimwe. 

1. Kuita maekisesaizi anoputika nekumbomira kupfupi. Ichi chinhu chinorambidzwa zvachose kuita kana puppies kana imbwa dzakura. Nheyo: yakayerwa huremu hwemuviri (kushandiswa kwezviyereso zvebhandi), yakagoverwa zvakaenzana panguva yekutanga nekukurumidza uye kumira. Pazuva rekutanga, unogona kushandisa 1 simba rekurovedza muviri kubva pane zvinotevera: kumhanyidzana nehuremu hwemuviri wakaremerwa pane yakadzika trajectory plyometric kusvetuka kudzidziswa nekusvetuka kuenda pamusoro (nekukurumidza kumhanya, kureba kwepamusoro ndiko kureba kwembwa pa. iyo inosvava * 1) kubvuta kudzidziswa kukwira (kutanga kunofanira kubva panzvimbo yakagara, kona yekurerekera kwepamusoro haina kupfuura 2 madhigirii). Nguva yekuzorora pakati pekudzokorora haisi kupfuura 25 - 15 seconds. Nhamba yekupedzisira yekudzokorora haisi kupfuura 20. Huremu hunofanira kurara chete pamasumbu emusana anomhanya nemusana, kureba kwehuremu hwehuremu hunobva pakusvava kusvika kumagumo embabvu, uremu padanho rekutanga ndeye 10. % padivi rega rega (10% yakazara), inogona kuunza zvishoma nezvishoma kusvika 20% padivi (20% yakazara). Iwe haugone kumhanya pane asphalt, chete pasi, kuitira kuti usakuvadza majoini embwa. Kudziya-up kunodiwa kutanga.
2. biomechanical nheyo. Kushandiswa kwemamwe maekisesaizi ekukunda ayo anosanganisira kuwanda kwehuwandu hwemhasuru panguva imwe chete. Isingagadzike imwe-level yepamusoro (somuenzaniso, sofa metiresi). Kushandisa zvipingamupinyi. Inogona kushandiswa muzuva 1 1 kuhwina kurovedza muviri kubva kune anotevera: gara / kunyepa / mira / kunyepa / gara / mira steeplechase (pamba, unogona kugadzira cavaletti kubva kumop zvimiti zvakaiswa pamabhuku pamwero wakafanana) akawanda-kumhanya kudzidziswa (nhanho - inononoka trot - famba - kukurumidza trot, nezvimwewo, ine nguva yakatarwa - isingapfuuri maminetsi gumi).
3. Complexes of exercises. Nheyo iyi ndeye supersets yeboka remhasuru, rinosanganisira kukurumidza kurovedza muviri, kurovedza muviri, kurovedza muviri kwakasarudzika, maekisesaizi nehuremu hwemuviri wako. Pazuva rekutanga, iwe unogona kushandisa 1 ye supersets: mhasuru dzemutsipa, kumashure uye mhasuru dzemuviri dzemashure mhasuru tsandanyama dzemberi nechipfuva. Supersets inoitwa nekukurumidza zvakanyanya kuitira kuti kuwedzere kubatanidzwa kweimbwa muscular system. Semuenzaniso, kana uchitaura nezvemhasuru dzemakumbo eshure, maekisesaizi anogona kusanganisira: kusvetuka kana kusvetuka - kureba hakuna kukwira kupfuura gokora rembwa, vazhinji vanosvetuka kuenda kunzvimbo dzakaderera nekukurumidza vachifamba kana kumhanya nezviremu sit-stand exercises, nepo makumbo eshure ari panzvimbo yakakwirira - semuenzaniso, padanho, "Sit - stand - lie" yakaoma pane zvishoma zvishoma.
4. negative phase. Nheyo: kukurumidza kukurumidza, kunonoka kwemhasuru kuzorora. Semuenzaniso, tsoka dzemberi dzembwa dziri panzvimbo yakakwirira, uye inoita mirairo ye "Sit-Stand" pasina kubvisa makumbo ayo epamberi kubva panzvimbo yakakwirira. Anofanira kusimuka nekukurumidza, uye kuwira pamakumbo ake kumashure zvishoma nezvishoma sezvinobvira uye pasina mhaka anowira munzvimbo ye "gara". Aya maekisesaizi anogona kuitwa mazuva ese.
5. Tension nguva. Nheyo: iyo yakareba tsandanyama tension yembwa (kusvika kumasekondi makumi matatu). Semuenzaniso, imbwa inosvika pakurapwa kwenguva yakareba, ichisimbisa tsandanyama dzayo zvakanyanya sezvinobvira (kusimuka patiptoe). Aya maekisesaizi anogona kuitwa mazuva ese.

 Kune vana vaduku nevechiri kuyaruka, nzira 5, 4, 3 (hapana simba uye kudzidzira kuzviparadzanisa), 2 (hapana zvipingamupinyi) zvinogona kushandiswa. Imbwa diki dzakakura dzine hutano dzinogona kugamuchira marudzi ese ekurovedza muviri. Kune imbwa dzakura dzine hutano, nzira dzese dzakakodzera, kunze kwekunyanya kuputika maekisesaizi nekumira kupfupi. Uripo 5 nzira dzekuvaka tsandanyama mumbwa yakovakapasa bvunzo dzekuita. Idzi nzira dzinosanganisira marudzi ese emhasuru fibers.

Mimwe michina yekupomba mamhasuru embwa

Kuti ukurumidze kupomba mamhasuru embwa, iwe uchada mimwe michina:

• nzvimbo isina kugadzikana (pamba inogona kunge iri metiresi yemhepo - chinhu chikuru ndechekuti inogona kumira nembwa dzembwa)
• zvikomo zvakatsiga (mupendero, nhanho, bhenji, mabhuku, nezvimwewo)
• zviremu zvebhandi
• mabhandeji, cavaletti
• tepi expanders
• stopwatch
• zvombo zvebetsero zvinodiwa.

Sarudza pamusoro pechinangwa chechidzidzo. Usati watanga kupomba mamhasuru embwa yako, unofanirwa kupindura mubvunzo wemhedzisiro yaunoda.

Kana iwe uchida kuwana tsandanyama hypertrophy, haugone kuita pasina mimwe michina. Kugadzira muviri wakanaka wekuyamura, unogona kuita pasina mimwe michina, uchiitsiva nemamwe maekisesaizi. Kana chinangwa chiri chekuchengetedza hutano nekushanda kwemisungo, mimwe michina haidiwi.

3 Mitemo yeImbwa Kukura Kwetsandanyama

1. Kuti uwedzere mhasuru, mutoro unowedzera nguva dzose unodiwa. Asi pano, zvakare, zvakakosha kuti urege kudarika.
2. Kudya kunovaka muviri kunoita basa guru mukubudirira.
3. Kuti uwane zvakakwana uye kukura, kurara kwakakodzera uye kuzorora kunodiwa.

Nzira dzekuchengetedza kana uchipomba tsandanyama dzembwa

1. Kuongorora kwekutanga kwehutano hwembwa (pulse, mamiriro, kufema, kufamba kwemajoini).
2. Kukurudzira kwakakodzera.
3. Kutevedzera mitemo ye thermoregulation.
4. Kutevedzera mutemo wekunwa. Iyo imbwa inogona kunwa panguva yekudzidziswa uye nekukurumidza mushure, asi kwete yakawanda (mashoma sips).
5. Yakasimba tsinga dzemuridzi. Kana chimwe chinhu chikasashanda nhasi, chichashanda imwe nguva. Usaibudise pambwa, itarisire.

 Yeuka kuti kuchengeteka kunokosha!