Chimodzi mwa zinthu zabwino zokhudzana ndi masewero olimbitsa thupi ndikuti, osati pokhapokha mutapeza phindu pamene mukugwira ntchito, mphoto ikupitiriza kubwera ... ndiko kuti, ngati mukuchita masewera olimbitsa thupi.
Mphotho imeneyi ndi yomwe timachitcha kuti kuphulika kumeneku , komwe kumatchedwanso kuti ntchito yopititsa okosijeni (EPOC). Kuthamanga kumeneku kumatanthawuza kuchuluka kwa mpweya umene thupi lanu limagwiritsa ntchito pamwamba pa mpumulo wopuma mutatha kugwira ntchito.
Kapena ikani njira ina, ndizochepa thupi lanu zomwe zimayaka musanabwererenso kuntchito yake yoyamba.
Kuchita masewera olimbitsa thupi kumayambitsa mitundu yonse ya mayankho m'thupi, kuyambira ndi metabolism . Momwe thupi lanu limagwirira ntchito limakwera ndipo, ngati mumagwira ntchito mwamphamvu , imakhala kwa nthawi ndithu.
Pali njira zingapo zowonjezeredwa za thupi zomwe zimayambitsa zotsatirazi, zomwe zimayambitsa malo ogwiritsira ntchito oksijeni, kubweretsanso malo osungira magetsi ndi zina zambiri. Mwamwayi, sitiyenera kumvetsetsa momwe zimagwirira ntchito.
Mfundo yaikulu? Mukamayambiranso kubereka, mumatha kuwonjezerapo ma calories wambiri komanso kulemera kwanu komwe mumataya.
Chofunika Kwambiri pa EPOC
Ziri zoonekeratu kuti kuwotcha kwambiri ma calories panthawi ndi kumaliza ntchito kumapindulitsa kwa ife, koma kutuluka kwafika kale kutanthauza zambiri muzaka zaposachedwapa. Akatswiri amakhulupirira kuti kutentha kungakhale chinsinsi cholimbana ndi kunenepa kwambiri.
Chimene iwo adapeza mwa maphunziro osiyanasiyana ndi chakuti pambuyo pake padzabala pafupifupi 10 peresenti ya ndalama zanu zonse zolimbitsa thupi, zomwe sizingathetsere.
Osati kokha kokha, koma kutsekemera kwa makilogalamu 80-100 pa ntchito yopangira mapulogalamu kumatha kuwonjezera mapaundi 3 mpaka 6 a kutayika kwa mafuta pachaka. Mwanjira ina, zimakhala ngati kutaya kulemera kopanda ntchito.
Mmene Mungapezere Zambiri
Funso lenileni ndilo, kodi mumapanga bwanji kuti mutsegulire? Pankhani ya cardio, pali zifukwa zingapo zomwe zimatsimikizira kuti mutayika:
- Muzichita khama komanso nthawi yaitali
- Kapangidwe kanu ka ntchito - Mapulogalamu afupipafupi m'malo mogwira ntchito mwakhama
- Masewera olimbitsa thupi
Poyang'ana pa maphunziro osiyanasiyana okhudza kutuluka kwa nyengo, akatswiri adapeza kuti kutuluka kwakukulu kumeneku kumachitika:
- Mukamagwira ntchito pafupifupi 75% ya VO2 Max . VO2 Max amatanthauza mpweya waukulu womwe munthu angagwiritse ntchito panthawi yochita masewera olimbitsa thupi. Izi kawirikawiri zimayesedwa mu malo oyang'anira ma laboratory. Kwa ife omwe mulibe labu lothandizira, tingagwiritse ntchito zofanana pakuyeza VO2 Max. 75% ali ofanana ndi za Mgwirizano wachisanu ndi chiwiri pa Zomwe Zomwe Zilikudziwika (RPE). Izi zingakhale zofanana ndi masewera olimbitsa thupi , othamanga mofulumira , kapena chingwe. Mutha kugwiritsa ntchito makina oyeza kuti muwonetsere VO2 Max yanu pogwiritsa ntchito mpweya wanu.
- Mukachita masewera olimbitsa thupi pang'ono . Mwachitsanzo, ntchito ziwiri za mphindi 20 zimapangidwira kwambiri kapena zimaphatikizapo maphunziro ochepa omwe amachititsa kuti pitirize kuwonjezereka kuposa kupitiriza kugwira ntchito.
- Pamene iwe uli woyamba . Newbies imatulutsa nthawi yambiri chifukwa kayendetsedwe ka thupi ndi katsopano kwa thupi, kutanthauza kuthamanga kwambiri ma calories. Pamene mukudziŵa zambiri, thupi lanu limakhala labwino kwambiri, motero, limatentha mafuta ochepa.
Ntchito Yabwino Yotsitsimula
Ndizifukwa zonsezi m'maganizo, pansipa pali zolemba zinayi zosiyana-siyana zomwe zingakulowetseni mu chigawo chamtundu wa mtima umene mumatentha kwambiri panthawi yomwe mudaphunzira.
Zonsezi zikuphatikizapo mtundu wina wa maphunziro apamwamba kwambiri (HIIT), omwe ndi mawonekedwe apamwamba kwambiri. Ngati simunayambe mwachita HIIT, yambani ndi kuphunzitsidwa kochepa nthawi yophunzitsira ndipo pang'onopang'ono yesetsani njira yanu kupita kumadera apamwamba.
Kumbukirani kuti ntchito za HIIT zimakhala zovuta kwambiri pa thupi, choncho khalani nawo 1 kapena 2 pa sabata ndipo onetsetsani kuti mukudzipatsanso masiku otsitsimula, mwina pochita ntchito yowonjezera, kunyamula zolemera, kapena opanda kanthu.
Phunziro 1: Kutsegulira Pakati pa Mapulogalamu Opangira Mapulogalamu
Izi ndizomwe zimapangidwira bwino kwambiri kuti mupangitse kutentha. Lingaliro ndi kuyamba pazowonjezereka ndikuwonjezereka mwamphamvu kuti likhale lovuta ndiyeno molimbika kwambiri pogwiritsa ntchito liwiro kapena kutsika, kubwereza izo kupyolera mu nthawi zitatu zosiyana.
Onetsetsani zomwe mukuganiza kuti mukuyesera ndikusintha makonzedwe a gawo lirilonse kuti lifanane ndi RPE. Mwa kuyankhula kwina, simusowa (kapena simungathe) kukhala mofulumira mofanana kapena kutsamira pa ntchito yonse.
| Nthawi | Kuthamanga / Kuthamanga | RPE |
|---|---|---|
| 6 Min | Kutentha, pang'onopang'ono kuwonjezereka mwamsanga komanso / kapena kutengeka kuti ukhale wochepa. Izi ndizoyambirira | Kugwira ntchito ku Level 5 |
| Mphindi 5 | Yambani pa Baseline ndipo yonjezerani kutsogolo kwazowonjezera 1-2 mphindi iliyonse | Kugwira ntchito ku Mzere wa 8 |
| Kupita Kokwera 1 - Khalani | ||
| 1 Mphindi | Werenganitsani : Kuonjezera kutsika kwanu ku 6%, sankhani msinkhu womwe umakulolani kuti mugwire ntchito mopitirira malire | Mzere wachisanu |
| 1 Mphindi | Mwamba : Kuwonjezeka kufika kwa 8%, | Mzere wa 6-7 |
| 1 Mphindi | Wapamwamba kwambiri : Kuwonjezeka kumatsikira ku 10%, kusintha msanga wanu kuti mupitirize kwambiri | Mzere 7-9 |
| Kuthamangitsira 2 - Kuthamanga | ||
| 1 Mphindi | Werenganitsani : Bweretsani kutsika kwanu ku 1% ndikuyendetsa mofulumira | Mzere wachisanu |
| 1 Mphindi | Pamwamba : Kuonjezera mwamsanga kugwira ntchito mwakhazikika, kutsalira kumakhalabe pa 1% | Mzere wa 7 |
| 1 Mphindi | Wapamwamba kwambiri : Kuonjezera mwamsanga kugwira ntchito molimbika kwambiri, khalani 1% | Mzere wa 9 |
| Kupita Kokwera 3 - Kulowa | ||
| 1 Mphindi | Zowonongeka : Mzere Woyambira: Wonjezerani pa 6.5%, mofulumira pang'onopang'ono | Mzere wachisanu |
| 1 Mphindi | Mwamba : Kuwonjezeka kufika kwa 8.5%, liwiro lomwelo kapena loperekeza ngati kuli kofunikira | Mzere wa 7 |
| 1 Mphindi | Wam'mwambamwamba : Kuwonjezeka kufika pa 10.5%, liwiro lomwelo kapena locheperapo | Mzere wa 9 |
| Mphindi 5 | Onetsetsani mosavuta | Mzere wa 4 |
| Nthawi Yochita Zogwirira Ntchito: Mphindi 25 | ||
Ntchito 2: Kutengera Maphunziro
Maphunziro a Tabata ndi mawonekedwe a HIIT omwe amachititsa kuti mtima wanu ukupopera, zomwe zimapangitsa kuti musamangomaliza. Lingaliro ndi kugwira ntchito mwakhama monga momwe mungathere kwa masekondi 20 ndikupumula kwa masekondi khumi okha. Mumabwereza maulendo 8 pa mphindi 4.
Ntchitoyi imaphatikizapo zigawo 4 zomwe mungasinthe zochitika ziwiri pa Tabata iliyonse. Simukusowa zipangizo zilizonse, ngakhale kugwiritsa ntchito timer, monga Tabata Pro App, idzachititsa kuti ntchito yosavuta yitsatire.
Tabata Yamtunda - Mphindi 4
- Puddlejumpers - Yambani kupita kumanja ndi sitepe yaikulu pamene mukufika kumanja. Tsopano tengani njira yochuluka kumanzere, kutsika pansi monga momwe mungathere pamene mutatenga gawo lalikulu kwambiri lomwe mungathe.
- Zokopa Zamalo Zoongoka - Kwezani mwendo wakumanja, kusunga pang'ono pa bondo, kupisa msinkhu kapena kupitirira. Pa nthawi yomweyi, dulani mkono wakanja mozungulira ndi pansi, ngati kuti mukuyesera kukhudza zala bwino (mwina simungathe ... ndizo zabwino). Lembani pansi ndi kubwereza kumbali inayo, kupita mofulumira momwe mungathere.
Njira iliyonse yochita masewera olimbitsa thupi, kuchita masabata awiri ndi kupuma kwa masekondi 10 pakati pa zochitika. Bweretsani maulendo 4 nthawi yonse ya mphindi 4. Tengani mpumulo pang'ono ndikupita ku Tabata yotsatira.
Tabata 1 - Mapiri ndi Mapiri a Mapiri - Mphindi 4
- Zigolo - Ikani manja anu pansi, bwerani mapazi mmbuyo mu thabwa, bwerani mmbuyo mmbuyo ndikuyimirira. Onjezani kulumpha mwamphamvu kwambiri, kapena yendani mmbuyo mmbuyo mmalo mwa kulumpha ngati mukusowa kusintha.
- Kukula kwa Mapiri - Ali pansi pansi, muthamangitse mondo mofulumira momwe mungathere.
Njira iliyonse yochita masewera olimbitsa thupi, kuchita masabata awiri ndi kupuma kwa masekondi 10 pakati pa zochitika. Bweretsani maulendo 4 nthawi yonse ya mphindi 4. Tengani mpumulo wa mphindi makumi asanu ndi umodzi ndikupitirira.
Tabata 2 - High Knee Jogs ndi Plyo- Jacks - Mphindi 4
- Mkulu Wapamwamba - Pogwedeza pamalo, bweretsani maondo kuti mufike pamtunda, muthamangitse manja ndikuwongolera.
- Plyo-Jacks - Pewani mapazi ndikugwada pansi, muzitha kuya mozama momwe mungathere. Gwetsani miyendo mmbuyo palimodzi mu squat pamene mukuzungulira mikono yanu. Kusunthika uku kuli pang'onopang'ono ndi kuyendetsedwa.
Njira iliyonse yochita masewera olimbitsa thupi, kuchita masabata awiri ndi kupuma kwa masekondi 10 pakati pa zochitika. Bweretsani maulendo 4 nthawi yonse ya mphindi 4. Tengani mpumulo wa mphindi makumi asanu ndi umodzi ndikupitirira.
Tabata 3 - Kuthamanga Jacks ndi Plyo-Lunges - Mphindi 4
- Kuthamanga Jacks - Tsambani mapazi ponse pamene mukuzungulira mikono mpaka pamwamba. Gwirani mapazi pamodzi mutapewera manja. Pitani mofulumira momwe mungathere.
- Mapuloteni a Plyo - Yambani ndi mapazi pamodzi ndikudumphira mmwamba, mukuyenda mozungulira ndi mwendo wa kumanja kutsogolo kwa mwendo wakumanzere kumbuyo, mukugwada pansi. Dumphirani, sinthasani miyendo mumlengalenga ndi nthaka ndi mwendo wina kutsogolo.
Njira iliyonse yochita masewera olimbitsa thupi, kuchita masabata awiri ndi kupuma kwa masekondi 10 pakati pa zochitika. Bweretsani maulendo 4 nthawi yonse ya mphindi 4. Tengani mpumulo wa mphindi makumi asanu ndi umodzi ndikupitirira.
Tabata 4 - Ski Hops ndi Speed Skaters
- Zing'ombe zapakati - Kusunga mapazi pamodzi, kugwadama ndi kudumpha kumanja momwe mungathere. Ikani kumanzere ndikupitiliza kupita kumbali kumbali mwamsanga.
- Maulendo othamanga - Pitani kumanja, mutsetsere pa phazi lamanja. Kenaka tengani kulumpha kwina kumanzere, kumalumpha momwe mungathere ndikukhala pansi m'malo modumphira mmwamba.
Kutsika: Tengani mphindi zisanu kuti muziziziritsa , kuti mtima wanu ukhale wochepa. Malizitsani ntchito yanu ndi kutambasula bwino.
Chiwerengero cha Nthawi Yopuma - Mphindi 25
Ntchito 3: Ntchito Yophatikizira Zophatikizira - Zosungirako Zosakaniza ndi Aerobic Intervals
Nthawi yosiyanayi imaphatikizapo nthawi yayitali, kuthamanga kwachangu ndi mapiri kapena ntchito yotsutsa komanso nthawi yayitali ya aerobic. Kusiyana pakati pa nthawi ya aerobic ndi yochenjera, choncho samalani mwamphamvu ndikupanga kusintha nthawi zonse kuti mukhalebe mkati mwa zomwe mukuganiza kuti mukuchita. Mutha kuchita izi pamakina onse a cardio kapena kunja ngati mukuyenda, kuthamanga, kapena kuyendetsa njinga.
| Nthawi | Kuthamanga / Kuthamanga | RPE |
|---|---|---|
| Mphindi 5 | Khalani otenthetsa pafupipafupi | 4-5 |
| Mphindi 1 | Baseline: Kuwonjezereka msanga pang'onopang'ono kukhala wovuta kwambiri kuposa kukhala omasuka | 5 |
| Mphindi 1 | Kuonjezera mwamsanga / kukana kugwira ntchito mwamphamvu kusiyana ndizoyambira | 6 |
| Mphindi 1 | Kuwonjezera kufulumira / kukana ntchito molimbika kuposa nthawi yapitayi | 7 |
| Mphindi 1 | Kuonjezera mwamsanga / kukana nthawi yina kuti mugwire ntchito mwakhama momwe mungathere | 8 |
| Mphindi 2 | Baseline | 5 |
| Kuthamanga Kwambiri Kwambiri | ||
| Mphindi 90 | Hill - Pitirizani kuyenda mofanana ndikuwonjezereka / kukana zomwe mukugwira mwakhama | 7-8 |
| Mphindi 60 | Pezani nthawi yabwino | 4-5 |
| Mphindi 90 | Kupititsa patsogolo - Pitirizani kuthamanga kuti mugwire ntchito mwakhama | 7-8 |
| Mphindi 60 | Pezani | 4-5 |
| Mphindi 90 | Hill - Wonjezerani kutsata / kukana kuti mukugwira ntchito mwakhama | 7-8 |
| Mphindi 60 | Pezani | 4-5 |
| Mphindi 90 | Kupititsa patsogolo - Pitirizani kuthamanga kuti mugwire ntchito mwakhama | 7-8 |
| Mtima pansi | ||
| Mphindi 4 | Khalani pansi mofulumira ndi kutambasula | 3-4 |
| Chiwerengero: Mphindi 25 | ||
Zokambirana 4: Kutuluka Pandeti Yoyendayenda
Kugwira ntchito kunja kumakhala kokoma, koma kumakhala kovuta. Njira imodzi yowapangitsira pang'onopang'ono pamene mukupangidwanso kwambiri ndikumwaza ena mwamphamvu kumayenda mukuyenda kwanu kapena kuthamanga. Mudzachita sprints ndi / kapena kukwera phiri, malingana ndi malo anu, ndi mapulaneti ena omwe angagwiritse ntchito minofu iliyonse m'thupi lanu ndikukutumiza mtima wanu kuwonjezeka.
| Nthawi | Ntchito | RPE |
| Mphindi 5 | Kutentha - Kuyenda mwamsanga kapena jog | 4 |
| Mphindi 2 | Baseline: Yendani kapena kuyenda Uwu ndiwo msinkhu wanu woyamba. Muyenera kumverera pang'ono. | 5 |
| 20 kachiwiri | Kuthamanga Maungulo Pakati pazigawenga, jumphirani mmwamba ndikusuntha miyendo mlengalenga, ndikuyenda mofulumira. Bwerezani mobwereza 20. | 6-7 |
| Mphindi 1 | Kuyenda mofulumira, Sprint kapena Hill Climb Sankhani kayendetsedwe kake kapena, ngati uli paphiri, kwerani mwamsanga momwe mungathere. | 7-8 |
| Mphindi 1 | Yendani kapena mukwere Pewani mokwanira kuti muchepetse mtima wamtima wanu kubwerera kumbuyo. | 5 |
| 20 kachiwiri | Kuthamanga Maungulo Pakati pazigawenga, jumphirani mmwamba ndikusuntha miyendo mlengalenga, ndikuyenda mofulumira. Bwerezani mobwereza 20. | 6-7 |
| Mphindi 1 | Kuyenda mofulumira, Sprint kapena Hill Climb Apanso, sprint kapena kukwera phiri mofulumira momwe mungathere. | 7-8 |
| Mphindi 1 | Yendani kapena mukwere Lowani pansi kuti mubwererenso kuyambira. | 5 |
| Mphindi 1 | Sprints Sankhani chinthu patali (mtengo, bokosi la makalata, ndi zina zotero) ndipo muthamangire / kuyendako kwachangu mwamsanga. Yendani masekondi 10 ndikubwerezeranso sprints kwa mphindi yonse. | 8 |
| Mphindi 2 | Yendani kapena Jog Onetsani pansi pazotsatira. | 5 |
| 20 kachiwiri | Plyo-Jacks Ikani mlengalenga ndikukwera pansi. Gwetsani mapazi mmbuyo mu squat, kupita mozama momwe mungathere. Bwerezani mobwereza 20. | 6-7 |
| Mphindi 1 | Kuyenda mofulumira, Sprint kapena Hill Climb Phiri kapena phiri-pitani mofulumira momwe mungathere. | 8 |
| 20 kachiwiri | Plyo-Jacks Ikani mlengalenga ndikukwera pansi. Gwetsani mapazi mmbuyo mu squat, kupita mozama momwe mungathere. Bwerezani mobwereza 20. | 6-7 |
| Mphindi 1 | Kuyenda mofulumira, Sprint kapena Hill Climb Pogwiritsa ntchito mapiritsi / mapiri anu omalizira, onetsetsani kuti mutha kupita mofulumira kuposa kale. | 8 |
| Mphindi 2 | Yendani kapena Jog Onetsani pansi pazotsatira. | 5 |
| Mphindi 3 | Kutentha ndi kuyenda kosavuta. | 3-4 |
| Chiwerengero cha Nthawi Yopuma: Mphindi 25 | ||
Yesani imodzi kapena ziwiri mwazigawozi pa sabata kuti mupange zowonjezereka, pogwiritsa ntchito masiku ena kuti mukhale ndi cardio yowonjezera, kuphunzitsa kulemera, ndi kutambasula. Sikuti mudzangotentha zowonjezera zokha, mudzathetsa chipiriro chanu, ndikupangitsa kuti ntchito zanu zonse zikhale zosavuta kuposa kale. Si bonasi yoipa.
> Zosowa
> Dalleck L, Van De Velde S. "Kodi EPOC Ingathandize Kuthetsa Mliri Wolemera?" ACE Fitness.
> Laforgia J, Akufa RT, Gore CJ. "Zotsatira za kuchita masewera olimbitsa thupi komanso kuchuluka kwa mankhwala osokoneza bongo pambuyo pake." Journal of Sciences Sports . 2006; 24 (12): 1247-1264.