A Circuit Training Program ya Oyamba

Yendetsani Mofulumira ndi Maphunziro a Dera

Maphunziro ozungulira dera amaphatikizanso aerobics ndi kukaniza maphunziro mwanjira yomwe yapangidwa kuti ikhale yosavuta kutsatira ndi kupereka ntchito yaikulu.

Zochita zokhazokha "dera" ndikutsirizitsa zochitika zonse zosankhidwa pulogalamu; lingaliro loti pamene dera limodzi lidzatsirizidwa, muyambe kuyambiranso koyambanso dera lina.

Kawirikawiri, nthawi pakati pa maphunziro a dera ndifupika, ndipo kuyenda mofulumira ku zochitika zotsatira nthawi zambiri zimaphatikizidwa.

Circuit Training Programs

Mwinamwake mwagwiritsa ntchito pulogalamu yanga yophunzitsa dera . Pulogalamuyi ndi yosiyana kwambiri, chifukwa imapereka chikhalidwe cha aerobic. Komabe, pulojekitiyi ikupatsanso chisakanizo chabwino cha kukana ndi aerobics kuti muyambe kuthamanga mtima, ngati sikutuluka, komanso minofu yapamwamba ndi ya pansi ikugwira ntchito mwakhama.

Derali limaphatikizapo kupititsa patsogolo komanso kuthamanga kwapamwamba kwambiri. Mudzakhala ndi nthawi yobwezeretsa pakati pa zovuta kwambiri.

Phunzirani zambiri za mawu ophunzitsira kulemera kwa thupi komanso zolemba zochitika ngati mukufunikira kudziwa zam'mbuyo musanayese dera ili.

Zimene Mukufunikira

Pulogalamuyi ikukonzedwa mozungulira zipangizo zinayi zochitira masewera olimbitsa thupi.

• Chopondera
• Zidutswa ziwiri
• Mini-trampoline kapena kubwerera

• Malo opangira masewero olimbitsa thupi kapena malo oyenera

Mukhoza kulowetsa njinga yamagalimoto pamtunda kapena mini trampoline ngati sizipezeka kapena zosavuta ku masewera olimbitsa thupi kapena malo ochitira masewera olimbitsa thupi.

Ngati simukudziŵa zovuta kapena mini-trampolines, trampolines yaing'onoyi ndi njira yabwino kwambiri yopangira masewera olimbitsa thupi mopanda mphamvu kwambiri pamabondo - vuto kwa anthu ena omwe akuyesera kuchepetsa thupi.

Popeza ali otsika pansi, amakhala otetezeka mukamawazoloŵera. Onetsetsani mphamvu zothandizira ndikuonetsetsa kuti sizinabweretse ana. Masewera ambiri adzakhala nawo limodzi.

Mungafunikire kukonza zidazo m'madera awiri ochita masewera olimbitsa thupi. Ngati ndi choncho, sungani mwamsanga pakati pa zigawo.

Misonkhano Yoyang'anira Dera

1. Warmup: Warmup ndi mphamvu yowongoka yokhala ndi mphamvu yolimbikira kugwira ntchito kwa mphindi 5 mpaka 10 kuti magazi ayende.
2. Ulendo wofulumira wa Treadmill: Yendani pamtunda wopangira mapiritsi kwa mphindi zisanu mofulumira. Izi ziyenera kukhala panthawi imene muyenera kuyendetsa bwino kwambiri ndi manja omwe akungoyenda mofulumira. Muyenera kukamba koma mungakhumudwitse pang'ono.
3. Zojambula Zogwiritsa Ntchito Dumbbell Squat : Pambuyo pake, muthamangire m'makina osindikizira a dumbbell. Mukuyamba ndi bulu lamphongo lomwe limagwira pamapewa onse, mumagwedeza pamadondo, koma osaposa ntchafu pamtunda, ndiye mumakankhira pamwamba pamwamba pake. Pangani maulendo awiri a maulendo 10 ndi masekondi 30 a mpumulo pakati.
4. Mini-trampoline: Kenako, pitani ku mini-trampoline. Muyenera kudziwa bwino chida ichi musanayambe dera. Yambani kukwera kowala ndi mapazi awiri pa trampoline kwa mphindi zingapo mpaka mutachira kuchokera ku dumbbell zochitika. Tsopano, yambani kuyimba ngati mutakwera mumsewu. Zimatengera kuwonjezera pang'ono kuposa miyendo iwiri ikudumpha koma mutha kupeza lingaliro. Wonjezerani kuyenda kwako mofulumira kwa masekondi 60. Izi zikutanthauza kuti mukuyimira mofulumira kwa mphindi imodzi, komatu mmwamba ndi pansi pa trampoline. Muyenera kuchita izi pang'ono. Mabondo anu adzafunika kukwera mmwamba kuposa pamene muthamanga patsogolo. Izi siziyenera kukhala pamlingo wapamwamba koma ziyenera kukhala panthawi imene mukugwira ntchito mwakhama kwa mphindi imodzi - komanso msinkhu umene simungathe kuyankhula mosavuta. Lekani, bwerani kwa mphindi ziwiri, ndipo mubwerezenso kachiwiri masekondi makumi asanu ndiwiri mofulumira.

1. Mapulotechete a Dumbbell : Pitani nthawi yomweyo kupita ku sitima ya sitima. Gwirani zitsulo pambali ndi kutsogolo patsogolo, mwendo umodzi kutsogolo ndi kumbuyo, kenako winayo. Yesetsani kuti mawondo anu asafike patali kwambiri kumapazi. Koperani maulendo awiri (a mwendo uliwonse) ndi masekondi makumi atatu.
2. Kusinthana : Kodi maselo awiri a maselo 12 ndi masekondi 30 amakhala pakati.
3. Dera lotsatira: Yambani ntchito yochita masewera olimbitsa thupi kachiwiri ngati mwakonzekera dera lachiwiri. Ngati simukupeza mini-trampoline, chitani masekondi 60 sprints pa njinga yomwe imakhala yosakaniza. Ntchito yomweyi ikugwiranso ntchito - yesetsani masekondi 60 kuti mutenge kwambiri.

1. Mmene Mungayendetsere: Yambani ndi dera limodzi (la zochitika zonse) ndipo muwone mmene msinkhu wanu wamaganizo umagwirira ntchito. Mitambo ya tramp tramp idzagogoda inu pang'ono pokha ngati simukugwirizana. Mukhoza kupuma kwa mphindi zitatu kapena zisanu ndikuyeserani dera lina. Yesetsani kupita patsogolo ku maulendo atatu otsatira panthawi, koma chitani pang'onopang'ono. Dera limodzi liyenera kutenga pafupifupi mphindi 15 mpaka 20. Pezani chithandizo chamankhwala ngati mulibe chitsimikizo cha ubwino wanu kuti mugwire ntchito yotereyi.
2. Zomwe Zidzatha: Zatha, zithetsani pang'ono.

Mmene Mungagwiritsire Ntchito Pulogalamu ya Dera

Sungani dera ili mu ntchito yanu yogwiritsira ntchito thupi. Gwiritsani ntchito nthawi zonse pakati pa zolemera kapena masewera a cardio osiyanasiyana komanso kusintha kwa msinkhu komanso mwamphamvu.