Circuit Training - abin da yake da shi?

Circuit Training - shi ne mai Hanyar shirya wasanni ayyukan, ƙirƙira a kasar Birtaniya a cikin tsakiyar karni na ashirin. Asalinsu shi aka yi nufi ga jiki horo na ƴan da dalibai, don haka mutane da yawa har yanzu yi imani da cewa wannan irin horo ne kawai dace da sabon shiga, ko ga mazan da 'yan wasa suka yi ma nauyi riga contraindicated. Ma'anarta ne ga m darussan zama da kuma sauri a mulki daga dako ga dako ko zuwa wurin da na gaba motsa jiki - abin da ake kira "tashoshin". Just horar yawanci hada 8-10 (wani lokacin 12) bada. Kowace daga cikin wadannan lodi wani rukuni na tsokoki - ba wanda baya daya. Ga su yi yawanci daukan ba fiye da minti 45, wannan jerin ne da ake kira "da'irar."

Don matsawa tsakanin mutum "tashoshin" bada shawarar gudu. Circuit horo, kuma yardaswa na wani dan gajeren lokaci zuwa aiki daga dukkan tsoka kungiyoyin da haka samun karin aerobic motsa jiki. Mutane da yawa gane wannan hanya na m. Duk da haka, sake dubawa ce cewa kewaye horo za a iya amfani, ciki har da, da kuma gogaggen 'yan wasa a ci gaba a siffar - a lokaci a lokacin da lokaci ga mafi tsanani nazari ne kawai bai isa ba. Ga sabon shiga ne kawai fara bodybuilding, shi ne musamman da amfani ba kawai domin yana taimaka musu su samu shiga a cikin horo da yanayin. Circuit horo damar novice 'yan wasa Bodybuilders kauce wa daya daga cikin mafi kowa kuskure - shi ne ba wani asirin da cewa da yawa daga cikinsu suna kamu da motsa jiki ga daya yankin na jiki (yawanci - for saman). A bin taimako jiki ba su kula da tsokoki na da kafafu da kuma mayar. A fili yake cewa a irin wannan halin da ake ciki to jira isasshen sakamakon zai kasance-fafatawa a gasa da dogon isa.

A abũbuwan amfãni daga wannan nau'i na horo ne undeniable: na farko, su ne ya cece lokaci. A ko yaushe muna aiki Turawa kewaye horo ne mai rare Hanyar iyali nisha. A karshen mako, mutane zo da dakin motsa jiki tare da su duka iyalai su kai jũya, daya bayan daya, auku "da'irar". Ko da more rare wannan hanyar shirya wasanni da ayyukan yi ba shaidar da daya daga cikin Hollywood taurari - Jason Stethema, star na fina-finai "Kulle, Stock da biyu Shan taba ganga", "Professional", "The Transporter", "marasa muhimmanci" da sauransu. Yana da wannan hanyar a yarda da actor, a lokacin da kyawawan puffy tare da mai, a cimma kyau form. Jason yi ba m game da cewa gaskiya da kuma yarda da hannun jari da duk asiran da kewaye horo da kuma kãfin ta, saukarwa.

Circuit Training Stethema fuskantarwa da tsarin Logan Hood, tsohon "hatimi" - wani memba na daya daga cikin fitattun raka'a na Amurka Navy. A fassarar da suka zama high-tsanani Marathon nufi ga kona kitsen da kuma kara ramammu jiki taro. Ya fara ajin da minti goma motsa jiki a kan wani cardio kayan aiki. Bayan nan, Dzheyson Stethem fitowa ga core, na tsakiya da kuma babban darasi tsanani. Wannan mataki na iya hada daban-daban haduwa da nauyi motsa jiki polyarticular, "dala" na Pull-rubucen da kuma tura-rubucen, da sauransu. Barka da swings nauyi (15 kg.) Kuma presses da nauyi saboda kai. Kamar yadda Statham ce daya daga cikin manyan maki a cikin wannan tsarin - wani sabon abu: kowace rana ya zama daban-daban daga baya su. Wannan ya shafi duka biyu da motsa jiki data, da kuma na gaba na hadaddun - ainihin kewaye horo.

Circuit Training da Stethema ne wani darasi ba kawai high, kuma mafi girma tsanani. Yana hada devyatikilogrammovym bugawa da ball a kan bene, a wata igiya ba tare da taimakon dagawa kafafu, ja, dagawa da kafafu lankwasa a gwiwoyinsa, a cikin vise a mashaya, squats, ja-igiya da wani nauyi na 12-20 kg, da sauran darussan. Mafi yawansu ba su kamata su gudanar da wani 20 sau (hawa igiya da kuma igiya tightening - 4, ja sama a kan bar - 8 sau). Kamar yadda furuci da actor kansa, bayan wani irin motsa jiki yana da "busa your safa kashe." Ganin tsanani da motsa jiki da kuma cewa su yi a kai a kai dogara, fãce Asabar da Lahadi, to yi imani da shi ba wuya.

A ranar Asabar, maimakon na farko darussan da kuma kewaye horo Statham gudanar gicciye kasar, da kuma a ranar Lahadi a sauran. A wannan yanayin ta kõma da m abin da ake ci hani: da actor ba ci abinci, taliya, sugar. Tsananin haramta shan barasa da carbonated yanã shã. Statham alfahari ce a kawai shida makonni da abinci da kuma motsa jiki iya rabu da mu da takwas karin kilo. A halin yanzu, da dama daga cikin tsarin da aka dauke soki: suka ce cewa shi ne kawai zai iya cutar da lafiyar ka, da shi ya tilasta da jiki aiki lalacewa. A daidai wannan lokaci, wasu jayayya da cewa na yau da kullum kisa da wadannan darussan ba kawai taimaka gina tsoka da kuma rashin nauyi, amma kuma muhimmanci ƙara halin iya jurewa - alal misali, zuwa gudu gicciye zama yawa sauki, ma.

Akwai, duk da haka, da kuma m zabin irin wannan ayyuka - misali, wannan kewaye da horo ga mata, tsara kawai tsawon minti 30. Yana bada tare da shawo kan juriya (ta amfani da roba bandeji) da kuma dewatering jũyar da azumi na tafiya, tsalle igiya, kuma jogging. Kowace daga cikinsu ya kamata su yi domin 30-60 seconds. Mafi muhimmanci, tuna cewa ko ta yaya hadaddun ka zabi, ko yana kewaye da horo ga Statham ko daya daga cikin hur zažužžukan, ta nufi - don inganta yanayin da kuma bayyanar, kuma ba m. A bin da sakamakon ba daraja aiki ga lalacewa, kula da lafiyar ka.