რა უნდა გავითვალისწინოთ ვარჯიშის დროს და რა როლს ასრულებს კვება ამ პროცესში?
mariam xiTariSvili 27 48 93 –
uamravi adamiani varjiSobs sxvadasxva mizniT. nawils formis SenarCuneba unda, nawils – wonaSi dakleba an piriqiT. Sesabamisad, programac individualuria, radgan arasworma varjiSma SesaZlebelia janmrTelobis seriozuli problemebi SegiqmnaT.
`aWara~ baTumel fitnes-instruqtor Sako kuliaSvils esaubra, romelic saintereso rCevebs gvTavazobs.
– Tqvens samuSao ganrigze, varjiSsa da kvebis reJimze gviambeT. . .
– TiTqmis yoveldRe vmuSaob da kviraSi 1 dRe visveneb. moswavleebi ZiriTadad saRamoobiT myavs. am dros varjiSis meti msurvelia. kviraSi oTxjer vvarjiSob. rac Seexeba kvebas, es cota rTuli sakiTxia. rodesac mTel dRes darbazSi vatareb, saWmlis konteineriT waReba miwevs. vcdilob, dReSi oTxjer vikvebo. sxvebsac amas vurCev, sakvebis srulyofilad miReba SuadReze SeuZliaT. oTxjer kvebas Tu ver vaxerxeb, SeiZleba samjer vWamo, magram ara Ramis saaTebSi. saRamos maqsimum 7-8 saaTs ar gadavacileb. ra Tqma unda, yoveldRiurad saWiroa cilebiTa da naxSirwylebiT mdidari produqtebis miReba, magram am etapze Cemi racioni umTavresad cilebisgan Sedgeba, radgan kidev minda kunTovani masis gazrda. rac Seexeba siTxes, 30 kiloze rekomendebulia 1 litri wylis daleva. Cemi wonidan gamomdinare, norma 2-litrnaxevaria. dRis ganmavlobaSi zogjer amdens an metsac viReb, gansakuTrebiT maSin, Tu darbazSi var, moswavleebi myavs da kvebas ver vaxerxeb. vcdilob, fexiT viaro sufTa haerze, magram Tu ver gavdivar, darbazSi misuli, varjiSis dRec rom ar mqondes, aucileblad bilikze vdgebi.
– ra unda gaviTvaliswinoT varjiSis dawyebamde?
– sanam varjiSs Seudgebodnen, adamianebma, pirvel rigSi, unda Caitaron gamokvlevebi. mniSvnelovania, aqvT Tu ara xerxemlis, muxlebis, saxsrebis problema, an raime travma gadatanili. garda amisa, unda gamoikvlion, awuxebT Tu ara RviZli, naRveli. . . ramdenad gamarTulad muSaobs gul-sisxlZarRvTa sistema. Tu arasdros uvarjiSiaT, aucilebelia, rom aiyvanon profesionali mwvrTneli, radgan swored is Seudgens Sesabamis varjiSebsa da kvebis programas.
– ra riskebi arsebobs, Tu msgavsi gamokvleva ar aqvT Catarebuli da ise varjiSoben?
– roca CemTan modis adamiani, romelsac ar aqvs gamokvleva Catarebuli, ar vici, ra doneze SemiZlia vavarjiSo. Tavidan, erTi Tve, vidre organizmi tonusSi mova, msubuqad vavarjiSebT. magram, etapobrivad, datvirTvac imatebs. aseT SemTxvevaSi, roca gul-sisxlZarRvTa sistema ar aris gamarTuli, pulsi Cqardeba da organizmSi uJangbadoba iwyeba. roca kvebis racions vadgenT, maSinac aucilebelia vicodeT yvelaferi. Tirkmlis an RviZlis problemis SemTxvevaSi, Tu cilovani produqtiT davtvirTavT, kuWSi mJava-tutovani balansi aiwevs da SeSupeba daiwyeba.
– varjiSis dros ratom aris mwvrTnelis ayvana saWiro?
– imitom, rom adamianma varjiSis swori teqnika iswavlos, ukeTesad ganviTardes organizmi, Sedges individualuri kvebis programa. garda amisa, sasurveli Sedegi ufro male rom miiRos. araswori varjiSiT Zalian didi travmis miReba SeiZleba.
– bevri fiqrobs, rom mxolod varjiSi daexmareba sasurveli formebis miRebaSi da kvebiT xels ar uwyobs, Tqvens praqtikaSic asea?
– dResdReobiT, 30 moswavle myavs da maTgan SeiZleba, maqsimum 2 fiqrobdes amgvarad. xalxs gaTviTcnobierebuli aqvs es yovelive. ase, albaT, damwyebi Tu ifiqrebs, magram yvelas maqsimalurad vuxsni, rom sasurveli SedegisaTvis varjiSze damokidebulia daaxloebiT 30%, xolo kvebaze – 70%. aranairi dieta! wonis kleba da Sedegis SenarCuneba SesaZlebelia mxolod da mxolod swori kvebiT da varjiSiT. swori kvebis gareSe varjiSi dasaSvebia, Tumca am dros kunTis moculoba imatebs da sxeuls sxvanairi, naklebad lamazi forma eZleva. rekomendebuli ar aris gasaxdomi Cai Tu abebi. es janmrTelobisTvis pirveli mteria. aseT dros adamiani swrafad iklebs, kvebis dawyebisTanave ki daklebul kilogramebs inazRaurebs. swori kvebis plusi is aris, rom ikleb nela, magram Sedegi xangrZlivia. swor kvebas organizmi eCveva da garkveul formas ayalibebs. aucilebelia Saqris donis kontrolic. araviTari swrafi kveba da gaziani sasmelebi. erTi Wiqa koka-kola 8 kovz Saqars Seicavs, maSin, roca dReSi 3 kovzis miRebaa dasaSvebi.
– ramdenad realuria kvebiT masis momateba?
– kvebiT Cveulebrivi masis momateba (arakunTovani) sakmaod advilia. aq mTavaria kaloriebis proficiti – is unda iyos dRiur normaze meti. magaliTad, 60-kilogramiani adamianisTvis Tu dRiuri norma 2100 kaloriaa, am SemTxvevaSi misi proficiti +600 kaloria iqneba, anu 60-kilogramianma adamianma masa rom moimatos, unda miiRos 2700 kaloria yoveldRiurad, magram aseTi masa ZiriTadad, cximovani iqneba.
– ra Secdomebs uSveben adamianebi varjiSis dros?
– darbazSi misvlisas, maleve iwyeben wonebiT varjiSs. wonebiT varjiSi Tu sworad ar Sesrulda, didi albaTobaa imisa, rom daizianon xerxemali da gaCndes Tiaqari. ra Tqma unda, SegviZlia wonebiT vivarjiSoT, magram unda iyos swori teqnika.
– rogor unda davtvirToT sxeulis sxvadasxva nawili lamazi formebis misaRebad?
– lamazi sxeulisTvis aucilebelia muclis presi, romlis damuSavebas 4-5 Tve da yoveldRiuri varjiSi sWirdeba. roca muclis kunTi tkivils iwyebs, sasurvelia varjiSis meti intensivobiT gagrZeleba da ara Sewyveta, radgan es imis niSania, rom sasurveli Sedegi axlovdeba. amasTanave, aucilebelia muclis kunTis varjiSi gakeTdes sworad, raTa Tavidan aviciloT xerxemlis dazianebebi. visac msgavsi problema aqvs, misTvis muclis presis varjiSi rekomendebuli ar aris. rac Seexeba sajdoms, sxeulis es nawili yvelaze rTuli dasamuSavebelia. lamazi formisTvis 6 Tvis ganmavlobaSi intensiuri varjiSia saWiro. im adamianebs, visac dRis gadatvirTuli reJimi aqvT, SeuZliaT fexiT iaron, irbinon an gamoiyenon saukeTeso saSualeba – laxti. am dros dReSi erTi saaTi varjiSic sakmarisia, radgan sxeulis yvela kunTi Tanabrad muSavdeba. wonaSi klebisTvis saRamos varjiSia umjobesi. diliT varjiSi janmrTelobisTvisaa sasargeblo da ara wonaSi klebisTvis. dilis sirbilis Semdeg daZineba ar SeiZleba, saRamos ki piriqiT – rekomendebulia. Tumca, saRamos varjiSs erTi SezRudva aqvs: ar SeiZleba sakvebis miReba garda im gamonaklisisa, Tu ar vicavT kvebis 4-saaTian reJims. aRniSnuli reJimi yovel 4 saaTSi kvebas gulisxmobs. aq Sedis nebismieri saxis sakvebi: puri, Sokoladi, namcxvari, ra Tqma unda, garkveuli raodenobiT.
– gasaxdomad ra tipis varjiSebs iyeneben da ramdenad efeqturia?
– viyenebT kardiovarjiSebs, rom organizmma energiis wyarod cximi moixmaros. garda amisa, vavarjiSeb simZimeebiTac, anu `trenaJorebiT~. es yvelaferi dabalansebuli unda iyos. mxolod bilikze siaruliT Sedegi ar gveqneba.
– romeli asakidan SeiZleba mozardisTvis varjiSi?
– 12 wlis zemoT, gaaCnia sxeuls. Tu bavSvi pataraa, vurCev, rom jer curvaze siaruli daiwyos, kunTebi gaaZlieros da Semdeg daiwyos varjiSi.
– ra azris xarT, roca 12-15 wlis mozardebi proteins moixmaren?
– proteini, anu qarTulad cila, aucilebelia bavSvebis zrda-ganviTarebisTvis. magram, Cemi azriT, maTTvis ar aris mizanSewonili damatebiTi proteinebis miReba, isedac advilia cilis miReba Cveulebrivi sakvebidan. proteini sWirdebaT im sportsmenebs, romlebic ver axerxeben Cveulebrivi racionidan sakmarisi cilebis miRebas da aseTi sportsmenebi 90 kiloze mets iwonian. proteinma da sxva nebismierma sportulma danamatma ar unda Secvalos racionis ZiriTadi sakvebi, is ubralod, danamatia. girCevT, rom proteini miiRoT sauzmisa da sadilis SualedSi, aseve varjiSis Semdeg. misi dadebiTi Tviseba aris is, rom ar sWirdeba momzadeba, rogorc, magaliTad, qaTmis files. misi erTaderTi minusi maRali fasia.
– visTvis aris aucilebeli trenaJorebi da visTvis ar aris rekomendebuli?
– varjiSi yvelasTvis SeiZleba, magram aucilebelia TiToeul adamians individualurad SevudginoT varjiSebis programa. imas, romelic janmrTelia da aranairi problema ar aqvs, sxva varjiSebs davawyebinebT da sxva datvirTviT, magram Tu xerxemlis problema aqvs, statikur varjiSebs vakeTebinebT.
– vinc wonaSi daklebis mizniT saRamos 18:00 saaTis Semdeg ar ikvebeba, ramdenad sworad iqceva?
– imisaTvis, rom wonaSi davikloT, arsebobs erTaderTi swori gza – unda movxvdeT kaloriul deficitSi, anu davxarjoT imaze meti kaloria, vidre viRebT. Tu Cven viciT Cveni kaloriis dRiuri norma, ra mniSvneloba aqvs, mas diliT miviRebT Tu Rame? Tu Cvens kuTvnil kalorias gadavaWarbebT da amas gavakeTebT 18:00 saaTamde, mendeT, mainc movimatebT wonaSi. RamiT ar vWamoT, es aris Zvelmoduri midgoma, romelic Tanamedrove samyaroSi aRar arsebobs.
– RamiT tkbileulis Wamac dasaSvebia?
– roca mizani wonaSi kleba an wonis SenarCunebaa, aqac igive pasuxi meqneba. Tu vatevT im kaloriaSi, rac unda miviRoT dRis ganmavlobaSi, ar aqvs mniSvneloba, dRisiT SevWamT Tu RamiT. Tu imaze vsaubrobT, ramdenad jansaRia tkbilis miReba RamiT, aqac yvelaze mniSvnelovani zomierebaa. arsebobs mravali mosazreba RamiT WamasTan da metabolizmTan dakavSirebiT, bevri kvleva, bevri mecnieruli daskvnaa, Tumca erTpirovnuli pasuxi mainc ar gvaqvs da isev zomierebas vubrundebiT.
– SesaZlebelia Tu ara, arasworma kvebam stresi gamoiwvios?
– diax, SesaZlebelia. gvqonia albaT, yvelas is `cudi~ SegrZneba, romelic gveufleba, rodesac gadavaWarbebT sakvebis raodenobas. es Cveulebrivi stresia, gamowveuli imiT, rom organizmi gadaiRala didi raodenobis an araswori sakvebis gadamuSavebiT. Cveni sxeuli rCeba uenergiod, rac pirdapir moqmedebs Cvens gonebriv da fsiqikur mdgomareobaze.
– gogonebi ZiriTadad ra moTxovnebiT gakiTxaven da ramdenad iTvaliswineben Tqvens instruqciebs, miTiTebebs?
– ZiriTadad, gogonebi gaxdomis mizniT makiTxaven. saintereso is aris, rom visac namdvilad ar sWirdeba wonis dakleba, isinic gasaxdomad modian. simarTle giTxraT, gogonebi ufro metad iTvaliswineben Cems rCevebs, vidre biWebi. Sesabamisad, isini ufro midian sasurvel Sedegamde.
– fitnes sferoSi, Tqveni praqtikidan gamomdinare, ra miTebi arsebobs?
– fitnes sferoSi uamravi miTia. davasaxeleb mxolod yvelaze gavrcelebulebs: 1) cximi SeiZleba kunTad vaqcioT – am miTis dResac Zalian bevrs sjera. cximi da kunTis qsovilebi erTmaneTisgan gansxvavdeba iseve, rogorc kbilebi da Tmebi. 2) varjiSebi gogonebs mamakacurs xdis. gogonebs mamakacurs xdis mxolod sinTetikuri hormonebi, romelsac xSirad moixmaren profesionalur bodibildingSi. Cveulebrivi varjiSebi ki aranairad ar moqmedebs maT garegnobaze, piriqiT, xels uwyobs mis daxvewas. 3) met varjiSs meti Sedegi moaqvs – zedmet varjiSs ar moaqvs aranairi Sedegi dasvenebis gareSe, Cveni kunTebi varjiSis dros ki ara, dasvenebis procesSi viTardeba. 4) erT kviraSi 10 kilos dakleba realuria – es aris yvelaze uazro miTi. SeuZlebelia, rom wlobiT dagrovili cximi erT kviraSi daiwvas. TveSi SesaZlebelia mxolod 3-4 kilomde dakleba intensiuri varjiSebiTa da Sesabamisi kvebiT. 5) proteini aris qimia – dRes es yvelaze popularuli miTia. saqme isaa, rom umetesobas proteini hgonia anaboluri steroidi, anu farmacevtuli preparati, romelsac bodibildingSi iyeneben. proteini ki, rogorc giTxariT, igive cilaa, rogorc qaTami, kvercxi, xaWo da ase Semdeg. organizms aranair zians ar ayenebs.
