Ngati mukuvutika ndi ntchito yanu, maphunziro a nthawi ndi imodzi mwa njira zabwino zopangira zinthu. Ndi kuphunzitsidwa kwa nthawi, mumachotsa thupi lanu kunja kwa malo ake otonthoza kwa nthawi yochepa. Izi sizidzakuthandizani kuti muwotche ndalama zambiri mukamagwiritsa ntchito mapulogalamu, zimapangitsa kuti musamapite kuntchito chifukwa mukungoyang'ana nthawi imodzi panthawi imodzi.
Ngakhale bwino ndi maphunziro apamwamba kwambiri (HIIT) . Maphunziro oterewa apangidwa kuti mugwire ntchito mwamphamvu nthawi zina. Zomwezo zimathandiza kuti mukhale ndi chipiriro, zimapangitsa kuti mwana wanu asamapitirize kupirira ndipo amakupatsani chitsimikizo chachikulu.
Kuphulika kumeneku kumaphatikizapo mafuta omwe thupi lanu limawotchera kuti thupi lanu libwerenso kuntchito yake yoyamba. Izi zikutanthauza kuti mukuwotcha kwambiri ma calories popanda kuchita zambiri.
Ntchitoyi imatengera zinthu kumtunda wotsatira pogwiritsa ntchito njinga zamakilomita atatu. Pakati pa ntchito yanu, yomwe imakhala kuchokera kwa masekondi makumi atatu mphambu makumi asanu ndi atatu mpaka masabata 90, mutha kugwira ntchito molimbika kwambiri, ndiyomwe idzakhala yofanana ndi Mzere wa 9 pa chithunzichi chodziwika bwino , molimbika kwambiri, chomwe chiri Mzere wa 8, ndipo ndiye zovuta, kapena za Mzere 6 kapena 7.
Zimene Mukufunikira pa Ntchito Yophunzitsira Yophatikizapo
Mungathe kuchita zimenezi pamasewera aliwonse a cardio omwe amachititsa kuti muzigwiritsa ntchito njira zamakono kapena ntchito iliyonse yakunja. Mungagwiritse ntchito makina opangira mapulogalamu, makina opangira maulendo, masitepe, kapena maulendo oyima.
Kunja, mutha kuthamanga kapena njinga ndikusinthasintha liwiro lanu kusintha nthawi iliyonse.
Ngati mutakhala ndi mapiri pafupi, mukhoza kuphatikizapo nthawi yanu.
Onetsetsani kuti muli ndi botolo la madzi pamene mukuchita masewera olimbitsa thupi ndipo muyenera kumwa mowa pafupifupi kumapeto kwa bwalo lililonse.
Imwani nthawi iliyonse mukamva ludzu, ndipo mutenge madzi abwino pamapeto pake.
Kuwonjezera apo, musamve ngati mukufuna kusunga zofanana nthawi iliyonse. Pamene mukuvutika kwambiri, mungafunike kupita pang'onopang'ono kapena kuchepetsa kukana kuti mupitirize kuchita zomwe mukuganiza kuti mukuchita. Izi ndi zachilendo, ngakhale zingakhale zolimbikitsa kuyesa zofanana nthawi iliyonse.
30-60-90 Maphunziro Ophatikizapo Zophatikizapo
| Nthawi | Kuthamanga / Kuthamanga | Ntchito Yodziwika |
|---|---|---|
| Mphindi 5 | Sungani bwino pafupipafupi | 4 - 5 |
| Mphindi 5 | Baseline: Kuonjezera liwiro pang'onopang'ono kuti likhale lovuta kwambiri kuposa labwino | 5 |
| Mixed Interval Block 1 | ||
| Masekondi 30 | Lonjezerani kupuma kwanu kapena kukana ntchito yonse | 9 |
| Masekondi 30 | Limbikitsani liwiro kuti likhale labwino kwambiri | 4 - 5 |
| Masekondi 60 | Lonjezerani kuyenda kwanu molimbika | 8 |
| Masekondi 60 | Limbikitsani liwiro kuti likhale labwino kwambiri | 4 - 5 |
| Masekondi 90 | Lonjezerani kupuma kapena kukana kugwira ntchito mofulumira | 7 |
| Masekondi 90 | Limbikitsani liwiro kuti likhale labwino kwambiri | 4 - 5 |
| Mixed Interval Block 2 | ||
| Masekondi 90 | Lonjezerani kupuma kapena kukana kugwira ntchito mofulumira | 7 |
| Masekondi 90 | Limbikitsani liwiro kuti likhale labwino kwambiri | 4 - 5 |
| Masekondi 60 | Lonjezerani kuthamanga kwanu / kukana ntchito mwakhama | 8 |
| Masekondi 60 | Limbikitsani liwiro kuti likhale labwino kwambiri | 4 - 5 |
| Masekondi 30 | Lonjezerani kupuma kwanu kapena kukana ntchito yonse | 9 |
| Masekondi 30 | Limbikitsani liwiro kuti likhale labwino kwambiri | 4 - 5 |
| Mixed Interval Block 3 | ||
| Masekondi 30 | Lonjezerani kuthamanga kwanu / kukana ntchito yonse | 9 |
| Masekondi 30 | Limbikitsani liwiro lanu kuti mupite mwamsanga kuti mupulumuke | 4 - 5 |
| Masekondi 60 | Lonjezerani kuthamanga kwanu / kukana ntchito mwakhama | 8 |
| Masekondi 60 | Limbikitsani liwiro lanu kuti mupite mwamsanga kuti mupulumuke | 4 - 5 |
| Masekondi 90 | Lonjezerani kupuma kapena kukana kugwira ntchito mofulumira | 7 |
| Masekondi 90 | Limbikitsani msanga kuti muthamangitse bwino | 4 - 5 |
| Mixed Interval Block 4 | ||
| Masekondi 90 | Lonjezerani kupuma kapena kukana ntchito pang'onopang'ono kuti mukhale wovuta | 7 |
| Masekondi 90 | Limbikitsani liwiro lanu kuti mupite mwamsanga kuti mupulumuke | 4 - 5 |
| Masekondi 60 | Lonjezerani kuyenda kwanu molimbika | 8 |
| Masekondi 60 | Limbikitsani liwiro lanu kuti mupite mwamsanga kuti mupulumuke | 4 - 5 |
| Masekondi 30 | Lonjezerani kupuma kwanu kapena kukana ntchito yonse | 9 |
| Masekondi 30 | Limbikitsani liwiro lanu kuti mupite mwamsanga kuti mupulumuke | 4 - 5 |
| Mtima pansi | ||
| Mphindi 5 | Onetsetsani mosavuta | 3 - 4 |
| Chiwerengero: | Mphindi 39 |
Izi ndizikuluzikulu zomwe zimakhala zosayenera kwa oyamba kumene . Onetsetsani kuti mufunsane ndi dokotala musanayambe kuchita masewero olimbitsa thupi, makamaka ngati muli ndi matenda aakulu kapena zovuta zaumoyo.