Nthawi yotsatira mukamapita ku masewera olimbitsa thupi omwe simukulimbikitsidwa ndi kachitidwe kanu kakale kachitidwe ka ntchito, tambani kampukutu ndikufunafuna msilikali wosagonjetsa pa chipinda cha cardio, makina oyendetsa. Sara Hendershot, woyendetsa Olympic, mphunzitsi wa CrossFit, ndi mwiniwake wa Project Up ndi Rowfficient coaching program, anati: "Kukula ndi thupi lonse lomwe limapangitsa thupi lanu kukhala ndi mtima komanso mphamvu." Iye akupitiriza kuti: "Kuwonjezera apo, zimakhala zopanda phindu popanda chiopsezo chachikulu chovulaza, ndipo nthawi zambiri, makina oyendetsa masewera olimbitsa thupi sagwiritsidwa ntchito." Ngati munayamba mwadikira kuti mutsegule makina a cardio, mukudziwa kuti izi ndi phindu lalikulu.
Chinyengocho, ndithudi, chikuwunikira momwe mungayambire, koma sindicho vuto ndi Hendershot pakona yanu. Pano amapereka zowonjezera zomwe muyenera kuzidziwa musanayambe, pamodzi ndi machitidwe atatu oyendetsa ntchito omwe adakonza kuti akuthandizeni kuyamba kuyenda molimba mtima.
Musanayambe, Yang'anani Fomu Yanu
Ngakhale mutayesa kuyendayenda m'mbuyomo, ndibwino kuti muyang'ane mawonekedwe anu mobwerezabwereza, makamaka popeza mawonekedwe osayenera ndi abwino kwambiri. Hendershot imapereka atatu "ma checkpoints" kuti akuthandizeni kuyenda bwino :
Mitundu Yoyamba Choyamba: "Othamanga ambiri sazindikira kuti panthawi yoyendetsa galimoto, amafuna kuti mapewa anu azikhala patsogolo pa mchiuno mpaka mutapindika miyendo yanu," anatero Hendershot. Mwa kuyankhula kwina, simuyenera kudalira kumbuyo kwanu kapena kukokera manja anu kumbali yanu pamene mutambasula miyendo yanu. Ndizovuta kwambiri ngati simunagwiritsidwepo ntchito, choncho Hendershot ikuwonetsani kuti muwonjezeko "miyendo" yokha yomwe imapangitsa kuti pakhale pakati pa chifuwa chanu ndi miyendo yanu, ndipo mapewa anu akhale patsogolo pa m'chiuno mwako.
Zida Zowongoka: "Manja anu ndi ofooka kwambiri omwe mumagwiritsa ntchito pa kupweteka, kotero onetsetsani kuti mukuwagwiritsa ntchito pang'ono!" Hendershot akuti. Mukayamba kukwapula, manja anu ayenera kukhala otalika ndi owongoka, ngati kuti mukufikira chinachake patsogolo panu. "Chomwe chimapangitsa kuti izi zisamachitike bwino ndi kuti othamanga samakonzekera manja awo mwamsanga kuti akhalenso ndi stroke. Kuchokera 'kumaliza', pamene miyendo yanu ili yolunjika ndipo thupi lanu limakumbidwa pang'ono ndi chogwirana chokhudza Sternum yanu, gulu loyambalo lomwe mukupanga likuyenera kutambasula manja anu musanamalize miyendo kapena kupita patsogolo. " Kuti mukhale ndi mawonekedwe abwino pa nthawi yotentha, yonjezerani mapeto kumapeto kwa mapeto anu kuti muyambe kusunthira pamtunda.
Mvetserani kwa Wachinyamata Wanu: Makina opanga mpweya amakhala ndi malo otentha m'nyumba zawo zomwe zimayambitsa mphepo pamene mukupweteka. Hendershot akuti, "Cholingacho chiyenera kukhazikitsa mawu akuluakulu, a" vvrrooooooooooom "ochokera kwa firimu pamtundu uliwonse." Ndikofunika kumvetsera zowoneka bwino zojambula zomwe wopanga amapanga pamene mumasintha njira yanu. Mukadamva phokoso lolondola? Hendershot akunena kuti ndi chizindikiro chabwino chomwe mwalenga mwadala pogwiritsa ntchito kulemera kwanu.
Kumvetsetsa Zowunika
Chinthu chachiwiri chomwe mungaganizire pamene mukuyamba kujambulana ndizomwe makina anu akugwiritsira ntchito ponena za momwe mumapangira ndi kupita patsogolo. Concept2 rowers nthawi zambiri makampani oyenera makina opanga, choncho ndi bwino kudziŵa nokha ndi makina mawonetsero ndi zosankha. Ngati mukugwira ntchito ndi wopanga osiyana, osadandaula, Hendershot amati ambiri oyang'anira amawerenga mofanana. Zizindikiro zomwe mukufuna kuti muziyang'anitsitsa ndi nthawi, nthawi, mtunda, ndi chisankho cha "mtunda umodzi."
Ngati mukukonzekera pogwiritsa ntchito mapulogalamu operekedwa ndi Hendershot, ndipo mukugwiritsa ntchito makina a Concept2, gwiritsani ntchito njirazi kuti muyambe, "Pamene mukukhazikitsa ntchito yanu, yesani MENU / BACK button, kenako SANKANI NTCHITO, ndi NTCHITO YATSOPANO, "inatero Hendershot. Mukamatsatira malangizo awa, mawonekedwe anu amasonyeza bwino zomwe mukufuna kuti mutsirize pulogalamu iliyonse.
Ntchito 1: Khwerero 10k
Ili ndilo lalitali kwambiri la gulu lomwe mungathe kuyembekezera kuti mutenge mphindi 30 mpaka 40 kuti mutsirize.
- Ikani kuyang'anira kwanu kwa mamita 8,000 a ntchito.
- Pitirizani kuchuluka kwa mlingo wanu (chiwerengero cha sitiroko yomwe mumatenga miniti iliyonse) mamita 2,000. Nambalayi ikuwonetsedwa pakona pazenera lanu.
- Yambani pa zikwapu 22 pa miniti, kenako musinthe ma 2,000 mamita mpaka 24, 26, ndi kumaliza pa 28 kwa mamita omaliza 2,000. Yesetsani kuonjezera liwiro lanu nthawi iliyonse mukamaonjezera mlingo wanu.
- Khama lalikululi lidzakula mwamphamvu pamene mukupita.
Ntchito 2: 1,000 mamita Kubwereza
Pamene mukuyang'ana chinthu chachifupi ndi chokoma, simungapambane ndi vuto la mamita 3,000.
- Ikani kuyang'anitsitsa kwa Mapeto: Kutalikirana ndikusankha mamita 1,000 a ntchito ndi mpumulo wa mphindi zitatu.
- Mukamaliza kubwereza mamita 1,000, kusinthika kwa mlingo wanu pamtunda (mita mamita 500 mu nthawi yanu ya mamita 1,000).
- Yambani pajeremusi 26 pamphindi, ndipo kwa mamita 500 omaliza, mzere pamwamba pa zikwapu 30 pa miniti.
- Gwiritsani mpweya wanu mu mpumulo watatu musanapitirize.
Ntchito 3: 30-Zachigawo Zachiwiri
Chizoloŵezi cha nthawiyi sichiri cha mtima wosweka. Ndizotsimikizika kwambiri kuti mutengere dongosolo lanu la mtima ndi kupangitsa minofu yanu kuyaka pamene mukudzikankhira nokha molimba momwe mungathere. Pambuyo pafupikitsa, nyama ya chizolowezi idzatenga mphindi 20.
- Ikani kuyang'anitsitsa kwanu kwa nthawi: Nthawi ndi kusankha masekondi 30 a ntchito, masekondi 90 a mpumulo.
- Malizitsani mphindi khumi ndi makumi atatu mphambu zisanu ndi ziwiri pakuchita khama.
- Yesetsani kukhala ndi masentimita 30 pa mphindi iliyonse pa mphindi 30.
- Ngati mpumulo wa mphindi makumi asanu ndi atatu mphambu zisanu ndi zitatu umakhala ngati kupumula kochulukira, simukudzikakamiza mokwanira!