ჯანსაღი ცხოვრების გზა – ფიტნესინსტრუქტორის გამოცდილება
adamianebis didi nawili darbazSi siaruls garkveuli mizniT iwyebs. zogs wonaSi dakleba surs, zogierTi kunTovani masis momatebaze ocnebobs, zogs ki janmrTelobis zogadi mdgomareobis gaumjobeseba aqvs gadawyvetili, Tumca umravlesobam ar icis, rodis da rogor ivarjiSos. jansaRi cxovrebis wess mxolod garegnuli cvlilebebisken rodi mivyavarT, is Cvens energias, ganwyobasa da cxovrebis xarisxs aumjobesebs. fitnesinstruqtorebi am procesSi mniSvnelovan rols asruleben, gvaswavlian, rogor daviwyoT varjiSi, vikveboT sworad da SevinarCunoT motivacia. swored am saintereso Temaze fitnesinstruqtori laSa gobaZe gvesaubreba.
– batono laSa, axalbedam rogor unda daiwyos varjiSi?
– pirvel rigSi, mniSvnelovania miznis dasaxva da Tanmimdevruloba. ar aris saWiro mZime varjiSiT dawyeba, sakmarisia kviraSi 2-3 msubuqi varjiSi, kardio da Zalismieri elementebiT. ra Tqma unda, rekomendebulia instruqtorTan konsultacia, raTa Tavidan aviciloT dazianebebi da zedmeti datvirTva.
– cximis wvisTvis romeli varjiSebi iTvleba yvelaze efeqturad?
– yvelaze efeqturia maRali intensivobis intervaluri varjiSebi, magaliTad: sprinti (mokle distanciaze sirbili), pliometriuli varjiSebi – adgilidan axtomebi tumboze, azidvebi tumboebze axtomiT, RerZze azidva welamde, sigrZeze xtoma, tumboebze gadaxtoma, mZime burTis srola kedelზე da a.S. Zalian kargia laxti, krivi, velotrenaJori, e.w. Txilamurebi, giris aqnevebi, TokebiT varjiSi, yvelanairi azidvebi, presebi (mag. hantelebze dayrdnobili iatakidan azidvebi, cali xeliT hantelis awevasTan erTad, da a.S.), adgilze axtomebi, fexebis monacvleobiT axtomebi – erTi fexi win, meore ukan, fexebis ganze daxtomiT Cajdoma, xelis Sexeba iatakze da axtoma fexebis SeerTebiT. . . Tumca mxolod varjiSi ar kmara, aseT dros gadamwyveti mniSvneloba aqvs kvebas.
– rogor unda davabalansoT kardio da Zalismieri varjiSebi?
– zogadad, rekomendebulia kviraSi 2-3 dRe Zalismieri varjiSze da 2 dRe kardioze fokusireba. kardiovarjiSi aumjobesebs gul-sisxlZarRvTa sistemas, Zalismieri ki kunTovan masas da metabolizms. Tu mTavari mizani wonis daklebaa, jobs varjiSi Zalismieri varjiSiT daiwyoT. varjiSs simZimis aweviT Tu daiwyebT, organizms kardiosTvis ukeT moamzadebT, es pulsaciasac mniSvnelovnad zrdis da kaloriebis intensiuri wvisTvisac idealuria. kardios Sesrulebis Semdegac kunTovani metabolizmi mTeli dRis ganmavlobaSi agrZelebs cximis wvas. Tu sxeulis siluetis gamokveTa gsurT, sasurvelia, Zalismieri da kardiovarjiSebi sxvadasxva dReebze gadaanawiloT, anu Tu Zalismieri varjiSs orSabaTs SeasrulebT, xolo kardios – samSabaTs, organizmi srulad aRidgens Zalebs da yovel jerze maqsimalurad energiuli iqnebiT. Tu mainc erT savarjiSo sesiaSi aerTianebT orives, jobs jer simZimis aweviT daiwyoT.
– kargi SedegisTvis ramdenad mniSvnelovania varjiSis sixSire da xangrZlivoba?
– mniSvnelovania regularuloba. Jobs, vivarjiSoT xSirad da mokle droiT, vidre – iSviaTad da didxans. kviraSi 3-4 dRe, 45-60 wuTi sakmarisia kargi SedegisTvis. wonaSi klebisTvis wonebiT varjiSebisa da kardios kombinaciis Sesrulebis sixSire da TiToeuli varjiSis xangrZlivoba imazea damokidebuli, Tu ramdenad swrafad gsurT zedmeti kilogramebisgan gaTavisufleba. pirvel rigSi, aucileblad unda gaiTvaliswinoT Semdegi rCeva: erTi kviris ganmavlobaSi 450-900 gramze meti ar unda daikloT. drois mcire SualedSi wonis mniSvnelovani danakargi janmrTelobas seriozul safrTxes uqmnis. wonaSi dasaklebad specialuri dietis dacvaa aucilebeli. zedmeti kilogramebisgan gaTavisufleba Tu gsurT, yoveldRiurad imaze naklebi kaloria unda miiRoT, vidre wvavT. miuxedavad imisa, rom wonaSi klebisTvis dieta Zalian efeqturi saSualebaa, varjiSis gareSe miRebuli Sedegebis SenarCunebas ver SeZlebT.
– ra rCevas miscemT maT, visac motivacia aklia?
– ipoveT Tqveni `ratom~ – piradi motivacia. CamowereT miznebi, daiwyeT mcire nabijebiT da airCieT iseTi aqtivoba, romelic mogwonT. sxvaTa Soris, jgufuri varjiSi an mewyvile adamianebi xSirad motivacias matebs.
– rogor adgenT momxmareblis fizikur mdgomareobas varjiSis dawyebamde?
– varjiSis dawyebamde vatareb detalur Sefasebas, romelic moicavs janmrTelobis istorias da warsul travmebs, miznebsa da motivacias, Zalis, moqnilobisa da kardiovarjiSebis testebs. es informacia individualuri da usafrTxo varjiSis gegmis SeqmnaSi mexmareba.
– rogor usadagebT varjiSis programas momxmareblis individualur saWiroebebs?
– mogexsenebaT, yoveli momxmarebeli unikaluria. varjiSis programa morgebulia maT miznebsa da SesaZleblobebze. Tu mas aqvs fizikuri SezRudvebi, alternatiul varjiSebs varCev, romlebic usafrTxo da efeqturia.
– ra meTodebs iyenebT momxmareblis progresis Sesafaseblad?
– progresis monitoringisTvis viyeneb sxeulis gazomvebs, siZlierisa da gamZleobis testebs, varjiSis dRiurebs, teqnologiur aplikaciebs. amiT SemiZlia, Sevafaso misi winsvla da saWiroebis SemTxvevaSi Sevcvalo varjiSis gegma.
– ras moimoqmedebT, Tu momxmarebelma motivacia dakarga?
– motivaciis dakargvis SemTxvevaSi, vcdilob, gavaxseno misi Tavdapirveli miznebi, davugegmo mcire da miRwevadi miznebi, varjiSis programaSi cvlilebebi Sevitano, raTa ufro saintereso gaxdes, ar mobezrdes. . . gavuziaro Cemi Tu sxvisi warmatebis istoriebi. mniSvnelovania, CvenTan savarjiSod mosulma momxmarebelma mxardaWera da progresi igrZnos.
– rogor muSaobT iseT momxmareblebTan, romlebsac fizikuri SezRudvebi an janmrTelobis problemebi awuxebT?
– aseT momxmareblebTan muSaobisas detalurad vafaseb maT mdgomareobas, vTanamSromlob eqimebTan an fizioTerapevtebTan. varCev varjiSebs, romlebic usafrTxoa da ar auaresebs maT mdgomareobas. varjiSis dros vakvirdebi maT reaqciebs da saWiroebis SemTxvevaSi programas vcvli. Cveni mizania, momxmarebelma varjiSisgan sargebeli miiRos – miuxedavad maTi SezRudvebisa.
– rogor muSaobT momxmareblebTan, romlebic specialur dietebs icaven, magaliTad, veganurs, ketos?
– specialuri dietebis mqone momxmareblebTan maT dietur SezRudvebs da saWiroebebs vikvlev. konsultacias gavdivar maT dietologTan, raTa uzrunvelvyo swori kveba, varCev varjiSis programas, romelic Seesabameba maT energetikul moTxovnebs, vawvdi informacias sakvebi danamatebis Sesaxeb, Tu es saWiroa. mniSvnelovania, momxmarebelma miiRos yvela saWiro nutrienti (sakvebi produqtebis SemadgenlobaSi Semavali organuli da araorganuli nivTierebebi) da energia maTi dietis farglebSi.
– rogorc axseneT, kveba did rols TamaSobs varjiSis efeqtianobisTvis. . .
– diax, kveba, praqtikulad, 70-80%-s wyvets. varjiSi sxeulis formirebas uwyobs xels, magram Sedegis misaRebad swori kvebaa aucilebeli. mkacri dietis dacva – ara, mTavaria jansaRi da dabalansebuli kveba, radgan radikaluri SezRudvebi xSirad araa efeqturi. dabalansebuli kveba gulisxmobs sakvebis swor gadanawilebas – cila, naxSirwylebi da cximebi optimalur proporciebSi. aseve, mniSvnelovania vitaminebisa da mineralebis miReba.
– ramdenad mniSvnelovania kvebis dro?
– sakmaod mniSvnelovania. varjiSamde rekomendebulia msubuqi naxSirwylebisa da cilis miReba (mag. banani + araqisis karaqi), varjiSis Semdeg ki cilasa da naxSirwylebze dafuZnebuli sakvebi – aRdgenisTvis.
– unda miviRoT sakvebi danamatebi?
– mxolod – saWiroebis SemTxvevaSi. Tu sakvebi dabalansebulia, danamatebi savaldebulo ar aris, Tumca zogierTi danamati (mag. proteini, kreatini, omega-3, de vitamini) SeiZleba sasargeblo iyos garkveul SemTxvevebSi. zogadad, sakvebi danamatebi imisTvis arsebobs, rom adamianis SesaZleblobebi gazardos. es produqtebi jadosnuri ar aris, aucilebelia xeli SevuwyoT im faqtorebis dacviT, romelic zemoT CamovTvaleT.
– rogoria Tqveni yoveldRiuri rutina?
– dRes viwyeb 10-15-wuTiani gaWimviT, msubuqi sauzmiT da varjiSiT. dRis ganmavlobaSi vsvam bevr wyals da vcdilob, sul vimoZrao. rac yvelaze mniSnvelovania – Zilis xarisxs did mniSvnelobas vaniWeb.
– Zili da stresi ramdenad moqmedebs fizikur formaze?
– Zili umniSvnelovanesia kunTebis aRdgenisa da hormonaluri balansisTvis, stresi ki zrdis kortizolis dones, rac aferxebs progress rogorc wonis klebis, ise – energiis donis mxriv.
– ra rCevas miscemT ofisSi momuSaveebs?
– dRis ganmavlobaSi, periodulad, moZraoba aucilebelia. rac unda dakavebuli iyoT, yovel saaTSi erTxel unda adgeT da imoZraoT, dila an saRamo dauTmoT mokle varjiSs an 30-wuTian siaruls.
– rogor SevinarCunoT balansi samsaxursa da jansaR cxovrebas Soris?
– mTavaria, sworad dagegmoT dro da fizikuri aqtivoba prioritetad aqcioT. meti siaruli da meti wyali!
mariam xiTariSvili