Imodzi mwa ubwino wothamanga ndikuti mumapeza "zambiri" za buck wanu. Ngakhale mutakhala ndi theka la ola limodzi, mukhoza kutentha makilogalamu ambiri ndikugwira ntchito kumanga mphamvu zanu. , liwiro, ndi chipiriro.
Yesani zina mwazomwe mukugwira ntchito mwamsanga. Zonsezi zikhoza kuchitika mu mphindi 30 kapena zochepa!
1 - Maphunziro a Hill Hill
Mapiri othamanga ndi othandiza, otentha kwambiri. Kuthamanga pa njira yopangira mapepala ndi njira yabwino yophunzitsira mapiri chifukwa iwe ukhoza kuyendetsa sukulu ndipo mawondo ako ndi quads sangakhale ndi nkhawa za kutsika. Yesani izi kumapiri:
Kutentha: Kutentha ndi mphindi 10 zosavuta kuyenda kapena kuyenda. Pofika kumapeto kwa kutentha kwanu, yonjezerani liwiro lanu kwa masekondi 10 kapena 3, kotero mutenge miyendo yanu kuyendetsa mofulumira.
ZINTHU ZOCHITIKA
Nthawi yogwira ntchito: Ngati muli pamtunda, yonjezerani ku 3 kapena 4% ndipo muthamange kwa mphindi imodzi. Ngati mukuyenda panja, fufuzani phiri lopanda malire limene lingatenge mphindi imodzi kuti muthamange. Thamangani molimbika - mofanana ndi momwe mungamvere ngati mukukwera 5K. Kupuma kwanu kuyenera kuyesedwa pang'ono ndipo miyendo yanu iyenera kuyamba kutopa pambuyo pobwereza kangapo.
Nthawi yobwereza: Pansi pitani ku 1% ndi liwiro lanu, muthamangire kwa mphindi imodzi mosavuta. Ngati muthamanga panja, bwererani kutsika. Pitani mofulumira (yendani ngati mukuyenera) kuti mpweya wanu ubwerere pansi.
Bwezerani ntchito ndi kubwezeretsanso nthawi zisanu ndi zinai pa nthawi zisanu ndi ziwiri za ntchito / mpumulo.
Pansi Pansi: Pambuyo pa nthawi yomaliza yowonzanso, yambani ndi mphindi zisanu ndi ziwiri zosavuta kuyenda.
Nayi njira yofulumira:
- Kutentha: Mphindi 10 yosavuta
- Nthawi yogwira ntchito : 1 mphindi imodzi yogwira ntchito @ 3-4% yenda
- Nthawi yotsala: 1 miniti pafupipafupi @ 1% yatsala pang'ono
- Bwerezani nthawi / ntchito yopuma nthawi 6 .
- Kutsika: Mphindi 6 akungoyendayenda mosavuta
Mphindi 2 - 30-Minute Workout
Ndimakonda kugwira ntchito yamakwerero chifukwa nthawi zonse amawoneka akuwuluka. Pamene mukugwira ntchito pa nthawi imodzi, malingaliro anu akusokonezedwa chifukwa mukuganiza zotsatira.
Zojambulazi zamakwererozi zikuyenda mosiyana, zomwe zimakhala zabwino kwambiri. Ngati simukudziwa kuti marathon, marathon-marathon, 10K, kapena ma kilomita 5K amamverera bwanji, ingoyang'anirani nthawi iliyonse mofulumira kuposa yotsiriza. Muyenera kumverera kuthamanga kwa mtima wanu kuwonjezeka ndipo kupuma kwanu kuyenera kugwira ntchito kwambiri ndi nthawi iliyonse. Chinsinsi ndicho kuti musayambe nthawi yoyamba mofulumira kwambiri kotero kuti mutha kuwonjezera msinkhu wanu pa nthawi zinayi zokha.
Kuti muziyambiranso, pitani mofulumira, zomwe zikutanthauza kuyenda mofulumira kapena kuyenda, ngati mukufuna.
- Kutentha: Mphindi 5 yosavuta
- Nthawi yogwira ntchito: Mphindi 5 @ marathon nthawi
- Nthawi yobwereza: 1 miniti mosavuta
- Nthawi yogwira ntchito: Mphindi 4 @hafu marathon
- Nthawi yobwereza: 1 miniti mosavuta
- Nthawi yogwira ntchito: Mphindi 3 @ 10K msinkhu
- Nthawi yobwereza: 1 miniti mosavuta
- Nthawi yogwira ntchito: Mphindi 2 @ 5K msinkhu
- Nthawi yobwereza: 1 miniti mosavuta
- Nthawi yogwira ntchito : 1 miniti @ hard (sprint)
- Nthawi yobwereza: 1 miniti mosavuta
- Kutsika: Mphindi 5 akungoyenda mosavuta
3 - Kuthamanga ndi Mphamvu Kuchita Masewera
Ngati mukufuna kuwonjezera kukulitsa pa maphunziro anu, koma nthawi zonse mukuwoneka kuti mukuiwala kuchita masewera olimbitsa thupi, izi ndi ntchito yabwino kwa inu. Mudzaphatikiza nthawi yopitiliza kuthamanga ndi machitidwe ena olimbikitsa minofu kuti mupange thupi lonse.
- Kutentha: Mphindi 5 zosavuta kuuluka
- Thamangani: Mphindi 1 @ 5K payendo
- Mphamvu: 1 miniti squats
- Kuthamanga: Mphindi 2 @ 5K msinkhu
- Mphamvu: Mphindi imodzi yoyenda mapapu
- Kuthamanga: Mphindi 3 @ 5K msinkhu
- Mphamvu: Mphindi imodzi imatsuka
- Kuthamanga: Mphindi 4 @ 5K msinkhu
- Mphamvu: Mphindi imodzi imamveka kuzungulira
- Kuthamanga: Mphindi 5 @ 5K msinkhu
- Mphamvu: 1 min -push-ups
- Kutsika pansi: mphindi zisanu zosavuta kuyenda
4 - Nthawi Zosakaniza
Kuthamanga kwafupipafupi kumawathandiza kulimbitsa mphamvu, kuwonjezera mphamvu ya aerobic, ndipo miyendo yanu imagwiritsidwa ntchito pafupipafupi. Izi ndi zosangalatsa zokonzekera kuchita kunja, kaya pamsewu kapena pamsewu, koma zimatha kuchitidwa pamtunda.
Kuti muziyambiranso, pitani mofulumira, zomwe zikutanthauza kuyenda mofulumira kapena kuyenda, ngati mukufuna.
- Kutentha: Mphindi 5 zosavuta
- Kuthamanga: mphindi 30, yothamanga mofulumira
- Pezani: 1 miniti mosavuta
- Bwezerani kuthamanga / kubwezeretsa kayendedwe kwa mphindi 20.
- Kutsika pansi: mphindi zisanu zosavuta kuyenda