Pokhudzana ndi masewera olimbitsa thupi, kodi mumayenga pang'ono? Ndi chinthu chomwe tonsefe tingachite pa nthawi imodzi, mwinamwake osazindikira.
Kuonera kungaphatikizepo kuchuluka kwa zinthu: Kusaganizira mopanda kuwamvetsera popanda kuonetsetsa, osati kunyamula zolemera zenizeni kuti ndikutsutseni, osamasuka thukuta kapena kuchita ntchito zomwezo tsiku ndi tsiku osasintha.
Nthawi zina amanyenga apa kapena apo ndi abwino, koma ngati mumachita zinthu zotere nthawi zonse, mumakhala kuti mukunyengerera nokha pa chinthu chovuta kwambiri kuti mukhale ndi thanzi komanso kutaya thupi : Pangani nthawi yambiri yogwiritsira ntchito nthawi yanu.
Sikuti ndikungotentha malire, ndizodziwa malire a thupi lanu kuti muthe kutsutsana ndi malire awo.
Kotero, mungatani kuti mukhale ochita bwino? Pano pali ma hacks asanu omwe angakuthandizeni kuti mukhale owongoka ndi wopapatiza.
Gwiritsani ntchito Mtima Rate Monitor
Pamene mukuchita masewera olimbitsa thupi, ndi chinthu chofunika chotani chomwe muyenera kuchita? Ngati munati, "Onetsani," ndilo yankho lolondola. Chinthu china chabwino ndi ichi: Onetsetsani zochita zanu mwamphamvu .
Mphamvu ndi kumene mumapeza kwambiri buck wanu ngati mukuyesera kuchepetsa thupi chifukwa mumagwira ntchito mwakhama, mumatentha kwambiri.
Ngati simukuyang'ana mphamvu yanu, ntchito yanu ingagwidwe kapena iphonya popanda inu ngakhale kuzindikira. N'zosavuta kuti tisiye ngati palibe mlandu. Izi zimamasulira ku ntchito zomwe sizikupatsani zotsatira zomwe mukufuna.
Ngakhale pali zida zenizeni zomwe mungagwiritse ntchito, monga momwe mukuganiza kuti mukuyesera ndi kuyesedwa kwa nkhani. Mukufunikira chinachake cholondola, chinachake chimene sichidzakulolani nokha kuti mukugwira ntchito mwakhama. Mukufunikira kuwunika kwa mtima.
Mtima wa Kuwona Mtima kwa Kuchita Zochita Zabwino
Kuwunika kwa mtima pamtima (HRM) ndi njira imodzi yabwino yopititsira nthawi yopuma pa zifukwa zosiyanasiyana. HRM ikupereka:
- Cholinga cha ntchito yanu kwambiri . Poganizira momwe mungagwiritsire ntchito mapiritsi a mtima wanu, ndikuonetsetsa kuti mukugwira ntchito kumadera amenewo, mukhoza kupititsa nthawi yanu yochita masewera olimbitsa thupi ndikupewa kukhumudwa kwa malo olemera. Zambiri zokhudzana ndi chiwerengero cha chiwerengero cha mtima wanu ndi momwe mungapezere chiwerengero chanu cha mtima .
- Zowonjezeranso 'Zovuta' Zochita - N'zosavuta kuti zinthu zikhale zovuta pamene mukugwiritsa ntchito zomwe mukuganiza kuti mukuchita. Ngati mukumva pang'ono, mungaganize, "Bambo, ndikugwira ntchito mwakhama!" Koma, awiri omwe ali ndi chiwombankhanga cha mtima ndipo mungathe kuona momwe mukuvutikira. Ngati mumayang'ana pansi ndikuwona chiwerengero chanu cha mtima chili chabe, nenani, 110 kugunda pamphindi, zomwe zimakhala zovuta kwambiri kwa ambiri a ife, mukuzindikira kuti mukhoza kutaya kwambiri.
- Osakhalanso Wachiwiri-Kudzinyesa - Pogwiritsa ntchito mpweya wanu, mungathe kukonza ntchito yanu sabata iliyonse, kusankha masewera olimbitsa thupi kapena zolemba zomwe zimakupangitsani inu kumadera osiyanasiyana omwe mumawunikira. Mwachitsanzo: Mwinamwake Lolemba, mukufuna kugwira ntchito mwakhama ndi maphunziro apamwamba kwambiri , kotero muyesetse kutengera mtima wanu kumapeto kwa malo anu pa nthawi ya ntchito yanu. Lachiwiri likhoza kukhala tsiku labwino loti azitha kuchipatala, mwinamwake kuphunzitsidwa bwino kwadzidzidzi pamtingo wochepa . Pogwiritsa ntchito kuyima kwa mtima wanu, mukhoza kutsimikiza kuti mukugwiritsa ntchito mphamvu zanu zonse ndikugwira ntchito zosiyanasiyana, ndiyo njira yabwino yowotchera mafuta ambiri, pewani kugwiritsira ntchito mankhwala komanso kusunga thupi lanu ndi maganizo anu.
- Njira Yatsopano Yowunika Momwe Mumakhalira ndi Umoyo - Simungadziwe izi, koma kuthamanga kwa mtima wanu kumakhaladi koyenera. Pali zinthu ziwiri zomwe mungayang'ane ndi kuyima kwa mtima wanu: Momwe mtima wanu umasinthira pazomwe mukuchita komanso momwe mwamsanga mtima wanu umasinthira panthawi yomwe mukugwira ntchito mwamphamvu. Ngati muzindikira kuti mukuyenera kugwira ntchito molimbika komanso kovuta kuti mufike pamtingo womwewo, ndiye kuti mukukhala olimba komanso oyenera. Komabe, ngati chiwerengero cha mtima wanu chikuposa kuposa kale lonse, ngakhale kuchita zofanana zomwe mumachita nthawi zambiri, izi zikhoza kukhala chizindikiro cha kubwezeretsa ntchito .
Mvetserani ku Nyimbo Yoyenera
Ambiri aife timadziwa kuti kugwira ntchito popanda nyimbo kuli ngati kudya popanda chakudya: kosatheka. Ndipo pali zifukwa zabwino kwambiri zolembera nyimbo pamene mukuchita masewera olimbitsa thupi.
Chifukwa Chimene Ma Music Amakupangitsani Kukhala Opindulitsa Bwino
Kafukufuku wina, wofalitsidwa mu The Sports Journal , amasonyeza kuti nyimbo zingasokoneze malingaliro anu ku kutopa, zomwe zimachepetsa malingaliro. Si zokhazo, zimatha kukweza maganizo anu ndi kuchepetsa nkhawa, kupanikizika, ndi mkwiyo.
Inde, nyimbo yoyenera ndi nyimbo yomwe mumakonda, choncho nthawi zonse ndi malo abwino kwambiri oyamba. Komabe, kafukufuku amasonyeza kuti kugwirizanitsa nyimbo zanu ndi maseŵero olimbitsa thupi monga kuthamanga, kuyenda, kapena kukwera njinga kumagwirizanitsidwa ndi kuchuluka kwa ntchito zotuluka.
Njira yabwino yochitira zimenezo? Ndi App.
Pezani Music Perfect Music App
- Motion Traxx - Pulojekitiyi imapereka njira zosiyanasiyana zogwiritsira ntchito popangidwa kuchokera pamtunda wopalasala kapena wopita kumalo okwera njinga, onse okhala ndi nyimbo zoimba. Izi ndizabwino pamene mukufuna kuchita maphunziro apakatikati. Palinso ufulu wa Motion Traxx Podcast (Deekron ya Fitness DJ sichithamangiranso), koma mukhoza kupeza nyimbo zambiri pa BPM zosiyanasiyana.
- Lembani Radiyo - Pulogalamuyi siimapereka nyimbo pa BPM ina, koma mungasankhe mndandanda wanu ndi mndandanda waufulu musanalipire.
- Rock My Run -Kusonkhanitsa kwa makina a nyimbo kumapanga BPM pamene mukuchita masewera olimbitsa thupi komanso kumakhala ndi Body Driven Music ™ kusintha ndondomeko yanu kuti ikufanane ndi masitepe kapena cholinga chanu.
- PaceDJ - Webusaiti iyi yodabwitsa imakuthandizani kupeza nyimbo ndi zolemba zonse zomwe zikugwirizana ndi kayendetsedwe kanu ka ntchito.
Sungani Zotsatira Zanu
Gwiritsani ntchito ma playlists monga nyimbo zabwino zopangira 100 ndi 26 zojambula zojambula.
Onjezerani Zomwe Mukuchita Pakompyuta Yanu
Kutenga maphunziro si kanthu katsopano ndipo, makamaka, kwakhala njira yatsopano yophunzitsira. Chifukwa chiyani? Chifukwa ntchitoyi ndi yaifupi, yolimba, komanso yothandiza.
Kwa kafukufuku, kuphunzitsidwa nthawi kumaphatikizapo kuwonjezera mphamvu kwa kanthawi kochepa ndikubwezeretsanso, kubwereza kuti nthawi yayitali. Inde, ndiko kutanthauzira kwakukulu, koma ndili ndi zambiri zenizeni kwa inu.
Chifukwa Chakuphunzitsidwa Pakati Kumakupangitsani Kuchita Zochita Zabwino
- Ngati mukuchita maphunziro apamwamba kwambiri (HIIT), mukhoza kupirira mofulumira kusiyana ndi kuphunzitsidwa nthawi zonse.
- Aliyense angathe kuchita HIIT popeza zimachokera pa zomwe munthu akuganiza kuti akuchita. Izi zikutanthauza kuti mumangogwira ntchito pamlingo womwe umamverera kwambiri kwa inu. Izi zikhoza kukhala zikuyendetsa masitepe angapo, ngati ndinu oyamba, kapena muthamangitsira zonse ngati mutapita patsogolo. Izi zikhoza kukhala zosokoneza zonse kapena zikuyenda mofulumira.
- Njira yophunzitsira ndi yabwino ngati mumakhala wovuta
- Kupititsa patsogolo maphunziro kungapangitse kuphulika kumeneku , komwe kumakuthandizani kutentha makilogalamu ambiri ngakhale mutatha kuchita masewera olimbitsa thupi
- Kutsegula ntchito kumasunga nthawi - Chifukwa chakuti ali okhwima, amakhala ochepa, akukupatsani nthawi yochuluka yochitira zinthu zina.
Dzifunseni nokha Maphunziro
Maphunziro a Aerobic Interval Training - Ngati mulibe mphamvu, musadandaule. Mukhoza kuyamba ndi maphunziro a aerobic interval. Izi zimaphatikizapo kugwira ntchito molimbika kwambiri kusiyana ndi msinkhu wanu (kapena wothamanga) kwa nthawi ndithu ndikubwerera ku mphamvu yochepa. Pano pali zochitika zogwiritsira ntchito zovuta zomwe zimakupatsani lingaliro la zomwe ndikukamba.
Maphunziro a Anaerobic Interval Training - Ili ndi mawonekedwe a maphunziro apamwamba kwambiri (HIIT) omwe moona mtima, amakufikitsani ku mlingo wa 'Wowononga' pa 'momwe ndikuvutikira?' kukula. Izi zikutanthauza kuti mukupita kunja, kumenyana ndi msinkhu wa 9 kapena 10 pazomwe mukuganiza kuti mukuchita bwino panthawi yanu. Izi zikutanthauza kuti simusiya kalikonse muchitsime cha mafuta, ndikupangitsa kuti izi zikhale zovuta kwambiri.
Njira Yosavuta Yomwe Imaphatikizapo Ntchito
- Wotenthedwa poyenda m'malo kapena kuzungulira nyumba kwa mphindi ziwiri
- Mphindi 30: Khwerero imakhudza ndi mikono yaikulu
- Masabata 30: Puddle jumpers
- Mphindi 30: Khwerero imakhudza ndi mikono yaikulu
- Masekondi 30: Kuthamanga Kamene Kumasambira
- Mphindi 30: Jog kapena March mu Malo
- Mphindi 30: High Knee Jogs
- Mphindi 30: Jog kapena March mu Malo
- Mphindi 30: Ikani zowawa
- Mphindi 30: Khwerero imakhudza ndi mikono yaikulu
- Masekondi 30: ma Burpees
Pitilirani ndi kubwereza ntchito nthawi zambiri momwe mumakonda. Onetsetsani kuti mukuzizira pansi ndi kutambasula kumapeto.
Mapulogalamu Ophunzitsa Maphunziro
- Kupatula timer kwa maphunziro a HIIT ndi ntchito
- Zachiwiri Pro - Ndimakonda kwambiri chifukwa mungachigwiritse ntchito pophunzitsa nthawi, Tabata Training, Circuit Training ndi zina zambiri.
- Mphindi 7 Ntchito - Pulojekitiyi imachokera kufukufuku wa sayansi wofalitsidwa mu ACSM's Health and Fitness Journal, yomwe imanena kuti ntchito yochepa, yopambana kwambiri ndi yabwino kwa anthu otanganidwa, opsinjika maganizo.
- Kugwira ntchito + - Izi sizikutanthauza nthawi yophunzitsira, koma ndi njira yosangalatsa yopangira zolimbitsa thupi zomwe mukufuna ndi nyimbo zanu.
Musangodzichita Zochita Zokha - Muzisangalala
Nthawi zina, timadzinyenga tokha chifukwa chosagwira ntchito mwakhama, kudumphira ntchito kapena kungoimba panthawi yomwe tikudziwa kuti tikhoza kugwira ntchito molimbika.
Njira zina zomwe timadzinyenga tokha? Mwa kupanga zokha zokhazokha. Mungaiwale kuti mapangidwe oposa amatha kukukhudzani, kukupangitsani kukhala otenthedwa ndi kusokonezeka ndi ntchito yanu.
Chithandizo chimodzi cha izo ndikuti mudzipatse nthawi yaulere ndikuchita chinachake chosangalatsa.
Chifukwa Chake Kusangalala Kungakupangitseni Kuchita Zochita Zabwino
Mukudziwa chifukwa chake timachita masewera olimbitsa thupi? Chifukwa chachikulu ndi chifukwa choti tikuyenera . Tikudziwa kuti timakhala mochuluka kwambiri ndipo timafunika kulemera thupi ndipo tikuyenera kukhala ndi thanzi labwino pamene tikukalamba komanso blah blah blah, koma zomwe timayiwala ndi izi: Kutuluka thupi lathu sikuyenera nthawi zonse.
Kusuntha matupi athu kungakhale kusangalatsa kosavuta kuti onse omwe amagwiritsa ntchito ntchito amatilola kusangalala.
Kusangalala ndi thupi lanu tsopano ndikukukumbutsani zofunika: kumverera bwino.
Mmene Mungatchulire Chiboliboli
- Siyani maulonda anu kapena zochitika zanu panyumba - Sankhani tsiku limene simukusowa kudandaula za nthawi (ngati mungathe kuchita zimenezo) ndipo pitani kukayenda kapena kuthamanga. Samalani ndi malo anu ndipo muiwale za zopatsa mphamvu kapena mphamvu kapena nthawi. Sungunulani duwa!
- Sewerani - Pezani ndi galu, ndi ana, ndi mnzanuyo. Kapena kuponyera Frisbee, kuponyera mpira, kumenyana ndi galu wanu ... mwaiwala za moyo kwa kanthawi ndipo mukudziyerekezera ngati mulibe nkhawa.
- Hula Hoop - Ndizosangalatsa, mutakumbukira momwe mungachitire, ndipo ndizochita masewera olimbitsa thupi.
- Pitani kumalo othamanga ndi chipale chofewa - Kugwa pansi kumawotcha mafuta owonjezera.
- Tulutsani chingwe chanu - Tayesani izi Zokwera Kumtunda Dera kapena kuyika nyimbo ndi kulumpha ngakhale mukufuna. Ndizochita masewera olimbitsa thupi ndipo ndi zosiyana ndi zomwe zimachitika.
- Sambani ngati mwana - Lowani mu dziwe ndipo muwone kutali komwe mungasambira pamene muli ndi mpweya wanu. Yang'anani kutsogolo ndi kubwerera kumbuyo. Imani pa manja anu. Chitani zinthu zomwe munkachita mukakhala mwana. Zedi, anthu adzayang'anitsitsa, koma mwina mukusangalala!
Pita Kumtendere Wanu
Malo otonthoza ndi abwino. Kuyenda mofulumira bwino, kumverera ngati iwe ukhoza kupita pa liwiro limenelo kwamuyaya.
Ndi kovuta kusiya malo okoma, okondwa, ndikudziwa.
Chifukwa Chokhalira Kutonthozedwa Kumaloko Kumakupangitsani Kulimbitsa Bwino
Kuchokera mu malo osangalatsawa kumakhala ndi zolinga zingapo. Choyamba, zimakulimbikitsani kutsutsa thupi lanu ndipo ndiyo njira yokhayo yothetsera kusintha kwenikweni, kosatha.
Chachiwiri, chimamanga chidaliro. Ziribe kanthu momwe timachitira masewera olimbitsa thupi, nthawi zonse mumakhala mantha pang'ono pachiyambi ngati mukugwira ntchito. Mwinamwake izo zidzapweteka, mwinamwake ife sitidzazipanga izo, mwinamwake ife tidzafa.
Koma, mukangopita kumeneko, mudzadziwa kuti mutha kudzipikisana nokha ndipo mukhoza kuchita zambiri kuposa momwe mukuganizira. Ndiwe wamphamvu kuposa momwe mukuganizira.
Mmene Mungatulukire Kumalo Okutonthoza Kwanu
- Pitani mofulumira - Onjezerani zinthu zochepa pazomwe mukuyenda, kuthamanga, kapena kukwera njinga. Onani momwe mungapititsire msanga musanafike pang'onopang'ono.
- Onjezerani zochitika za plyometric kuntchito yanu. Ngati muli pa makina, maminiti pang'ono amachoka ndikupanga ma jacks kapena plumb
- Pitirizani kulemera - Musachite mantha ndi zolemetsa zolemetsa! Pitani kulemera kwambiri kuposa momwe mumakhalira ndikuwona momwe mungathere. Gwiritsani ntchito mawonekedwe abwino, ndithudi.
- Yesani mtundu wina wophunzitsa - Yesani kalasi ya spin kapena yoga yoga . Ngati nthawi zambiri mumatenga kalasi, yesetsani kugwira ntchito pandekha ndikuona momwe izo zimamvera.
- Sinthani mphamvu zanu zogwiritsira ntchito - Yesani mitundu yosiyanasiyana ya zida - magulu mmalo mwa zitsulo kapena makina mmalo mwa zolemera zaulere.
- Bweretsani ntchito yanu - Njira imodzi yomwe ndimaphunzitsira ndikupangitsa kuti mphamvu zanga zisokonezeke ndikuyamba kuchita masewera olimbitsa thupi ndikugwira ntchito. Zimasinthadi momwe ntchitoyo imamvera.
Zotsatira:
Foster, Carl, Ph.D., Courtney V. Farland, ndi Flavia Guidotti, Ph.D. "KUSANKHA KWA ACE-KUTHANDIZA: HIIT vs. Maphunziro Odziwika-Boma." The American Council pa Kuchita Zochita . The American Council pa Kuchita Zochita. Webusaiti.
US Sports Academy. "Nyimbo mu Masewero ndi Kuchita Zochita: Zosintha pa Kafukufuku ndi Kugwiritsa Ntchito." The Sport Journal . United States Sports Academy. Webusaiti