A Zolemera ndi Cardio Circuit Training Program

Kutaya Kunenepa, Khalani Oyenera, Pangani Misala ndi Circuit Training

Ngakhale kuti kulemera kwa thupi ndi malingaliro olimbitsa thupi mu masayansi asayansi sanakwaniritsidwe mpaka momwe ife tinkafunira, palibe kukayikira kuti mafuta omwe amawotcha kwambiri ndi momwe thupi lanu likuyendera ndi kuchuluka kwa mphamvu zomwe mumagwiritsa ntchito pachitetezo, kaya ntchito kapena zosachita zolimbitsa thupi. Zonsezi zikuwonjezera ndipo palibe kukayikira kuti kumanga minofu yowonjezera kuwonjeza kagayidwe kake, ndi kuchitapo kanthu mwamphamvu zomwe zimapangitsa kuchitapo kanthu kwachitetezo choyambitsa thupi, zonse zimapangitsa kuti kutaya mafuta zikhale zochepa ndipo zimatipangitsa kuti tisafooke ndikukhala oyenera.

Musanalowe mwatsatanetsatane, kapena nthawi iliyonse, zingakhale zothandiza kufufuza Zojambula Zathu Zapamwamba za maonekedwe pa mawonekedwe ndi njira.

Kodi Circuit Training Ndi Chiyani?

Maphunziro a dera limeneli ndi ophatikizana kwambiri aerobics ndi maphunziro okaniza kuti akhale ovuta kutsatira, kukupatsani ntchito yolimbikira, ndikuwongolera kutayika kwa mafuta, zomangamanga, ndi thupi la mapapu. Kuchita masewero olimbitsa thupi ndikutsiriza kumapeto kwa zochitika zonse mu pulogalamuyi; lingaliro lakuti pokhala dera limodzi litatha, mumayamba kuchita masewera olimbitsa dera lina. Mwachizoloŵezi, nthawi pakati pa kuphunzitsa m'gawo lachidule ndi yochepa, nthawi zambiri ndi kuyendetsa mofulumira kupita ku zochitika zotsatira. Pulogalamu yanga ili ndi masewero asanu okha.

The Basic Program

Ngati mukutsatira ndondomeko yonse ya maulendo atatu pamtundu womwe umasankhidwa komanso kutentha ndi kuzizira, muyenera kugwiritsa ntchito makilogalamu osachepera 600 (osati makilogalamu 2500) - osati zovuta kuti mupeze chitukuko champhamvu komanso cardio nthawi imodzi pansi pa ora la ntchito.

Kutuluka, mungasankhe kuchita maulendo amodzi kapena awiri okha ndikupita patsogolo katatu kapena kuposerapo ndikusintha zolemera ndi kubwereza mmwamba kuti muyende bwino ngati mukupita patsogolo.

Mukhoza kuchita pulogalamuyi nthawi zisanu kapena zisanu pa sabata, koma ndikupempha kuti musachite zochuluka kuposa magawo atatu ndi kuonjezera kuti limodzi ndi gawo limodzi lokha lokhazikika ngati carpet, kuyenda kapena kuthamanga, kuphatikizapo tsiku limodzi lophunzitsira mphamvu zamphamvu. zolemera.

Kuphatikiza zolemera ndi aerobics mu maulendo kapena nthawi yophunzitsa , kapena masiku ena, sizatsopano. Komabe, pali umboni wa sayansi kuti umathandiza kuti thupi lonse likhale lolimba komanso likhale ndi thupi (Park 2003, LeMura 2006). Mapulogalamu ena ofanana amalakwitsa kugwiritsa ntchito zolemera kapena zolimba kwambiri.

Zida ndi Zambiri

Nthawi ya dera lililonse: 15 minutes (pafupifupi)
Zida zofunika: gawo limodzi la masentimita 15, mwachitsanzo Reebok Step; awiri osayankhula.
Zochita: zisanu - zozizwitsa zowonongeka pamsana, makina apamwamba pamutu, kupopera kwa dzanja
Malo Ochita: kunyumba, masewera olimbitsa thupi, paki kapena malo omasuka
Chiwerengero cha maulendo pa ntchito: zitatu; koma ayambe ndi chimodzi kapena ziwiri ndipo yesetsani kugwira ntchito ngati kuli kofunikira
Magulu a misempha amayenera: mapewa, mikono, mmbuyo, miyendo, mimba, m'mimba

Zimene Mukuchita Mu Dipatimenti Yoyang'anira Dera

1. Dongosolo lathunthu limatenga pafupifupi mphindi khumi ndi zisanu nthawi zonse, limaphatikizapo masewero asanu ndipo imakhala ndi seti imodzi yokhala ndi masitepe kapena gawo limodzi la masentimita 15.
2. Mankhwalawa ayenera kukhala olemetsa kuti chiwerengero chapamwamba cha kubwereza kwa thupi lapamwamba, makina apamwamba , ndi mapiritsi a mkono, ndizobwereza mobwerezabwereza, osati zambiri. Ndikofunika kuti zolemera izi zilemere mokwanira kuti zimange mphamvu ndi minofu. Thupi la pansi limapuma, mdima wolemera ndi squat, amachitidwa ndi ziboliboli zofanana pambali kumalola kusintha kwakukulu.

1. Zochitika pamsewu - zolemera za dumbbell, chiwerengero cha kubwereza, chiwerengero cha maulendo - chingasinthidwe kuti mtundu wa masewera olimbidwa ufunike malinga ndi masewera olimbitsa thupi ndi maphunziro.
2. Dera limeneli likhoza kuchitika kunyumba, masewera olimbitsa thupi kapena paki. Mukufunikira danga lokwanira kuti mugwiritse ntchito nsanja yachitsulo kapena chofanana, seti ya zokometsera komanso malo okwanira m'mapapo ndi masewera. Mwina mungasankhe nthawi imene simukugwira ntchito ngati mukukonzekera dera lochita masewera olimbitsa thupi.
3. Zochita zomwe zimaphatikizapo miyendo yopangira miyendo monga kupititsa patsogolo ndi mapapo kumapangitsa kuti cardio ikhale yamphamvu , pamene zolemera zolimbitsa thupi zimapuma mpumulo wina poyerekezera ndi kukula kwa minofu ndi mphamvu.

1. Nthawi zomwe zimaphatikizapo masewero olimbitsa thupi zimaphatikizapo kusinthana pakati pa zochitika, kupumula kwa nthawi ndi nthawi yokonzekera. Ndikutanganidwa kwambiri ndi cholinga.
2. Onetsetsani kuti mukuyenera kuchipatala musanayambe. Funsani dokotala wanu chilolezo ngati simukudziwa.

The Exercises

1. Konzekera. Yambani ndi kutentha kwakukulu kwa pafupi maminiti khumi. Mutha kutambasula, kuyenda, kuyenda mofulumira pamtunda kapena pamtunda, kumapanga makina osokoneza bongo ndi makina apamwamba pamlingo wocheperapo ndi kulemera kochepa ndi zochepa.
2. Yambani, mwamsanga - masitepe 40. Bwererani ku benchi yoyambira ndi phazi lamanja, tsatirani ndi kumanzere, kenaka mubwezeretsenso, mutenge phazi yoyambira pa theka la njira ngati mukufuna. Ntchitoyi iyenera kuchitidwa mofulumira mwakukhazikika ndi chitetezo. Onetsetsani kuti sitepeyo imakhazikika mwamphamvu musanayambe. (Mphindi 2.)
3. Zokongoletsera zamakono. Gwirani zitoliro pambali, mitengo ya kanjedza ikuyang'anila mkati (ngati chida cha nyundo). Gwiritsani ntchito mapiritsi khumi ndi awiri ndi mkono uliwonse mutakweza phokoso pamapewa mwa kuyendetsa nsonga kuti mitengo ya kanjedza iwonetsere pamwamba, kusinthasintha pa chigoba, kenako mubwere kumbali. Izi zimapangidwira pang'onopang'ono pamene zimatsindika mawonekedwe abwino. Lembani malo osokoneza bongo pamtunda kapena mosamala pansi mutatha kuchita masewera olimbitsa thupi. (Masekondi 90)
4. Chotsani, mofulumira - masitepe 40. Chimodzimodzi ndi nambala 2, Stepups (2 mphindi.)
5. Mapapu osokoneza, mwamsanga - mapapo 20, 10 mbali iliyonse. Gwirani zitoliro pambali, kumanga nyundo, ndi kupita patsogolo pambali pa phazi lililonse, kutsimikizira kuti bondo silinali kupitirira kuposa zala. Sungani zitoliro pambali pamene mukukwera. Ntchitoyi iyenera kuchitidwa mofulumira monga momwe zingathere ndi kulingalira ndi chitetezo. (Masekondi 90)
6. Chotsani, mofulumira - masitepe 40. Chimodzimodzi ndi nambala 2, Stepups (2 mphindi.)
7. Makina apamwamba - mawere 10-12. Pitani nthawi yomweyo kupita ku sitima yachitukuko. Kuthamanga ngati n'kotheka. Pangani 10-12 pamwambapa phokoso lamakono. Gwirani zitsulo zamphongo pakhosi pamanja. Kwezani pamwamba pamphuno ndi kutambasula kwamphamvu kwamphamvu kuti muzitsimikizira kuti musatsekereze mitsinjeyo mofulumira. Bwererani ku mapewa ndipo mwamsanga mubwerezenso ntchitoyi. Chitani zotsatirazi pang'onopang'ono ndi mawonekedwe abwino. (Masekondi 90)
8. Chotsani, mofulumira - masitepe 40. Chimodzimodzi ndi nambala 2, Stepups (2 mphindi.)
9. Maseŵera osokoneza - magulu 20. Kodi masewera 20; kupuma kwa masekondi makumi awiri pambuyo pa nambala 10, pakufunika 20 popanda kupumula. Gwirani zitoliro pambali ndi mikono yaitali. Sewerani pansi, kugwada pa bondo mpaka ntchafu ziri pafupi kufanana ndi pansi kuti zitsimikizirani kuti maondo sali otalika kwambiri kuposa zala zala. Yendetsani kumalo oyambira ndi kubwereza okalamba. Kodi masewerawa pang'onopang'ono ali ndi mawonekedwe abwino. Kumbuyo kumayenera kusungidwa molunjika kapena kutsogolo pang'ono, kusalowerera ndale, koma osati kuzungulira pamapewa kapena msana, ndipo mutu ulipo, ndikuyembekezera. Onani chitsogozo cha oyamba ku squat . (Mphindi 2.)
10. CIRCUIT REPEAT. Kupuma kwa mphindi ziwiri pakati pa maulendo ngati kuli kofunikira. Kumbukirani kusuntha mwamsanga pakati pa zochitika. Kuthamanga ngati mungathe.
11. Kuzizira Pang'onopang'ono ndikutambasula pang'ono pang'onopang'ono kapena zofanana ndi maminiti khumi. Izi ndi zofunika kuti tipewe minofu ya lactate - chogwiritsidwa ntchito kwambiri-kuteteza kupweteka kosafunika tsiku lotsatira. Izi zimadziwika kuti DOMS, 'kuchepetsa kuyambitsa kupweteka kwa minofu '.

Malangizo a Pulogalamu Yanu

• Kuchita masewera olimbitsa thupi kumaphatikizapo zinthu zambiri zapamwamba kwambiri za aerobics kuphatikizapo mphamvu zamangidwe zomanga ndi chikhalidwe. Ngati simungathe kufika pamasamba omwe asankhidwa kubwereza mobwerezabwereza (40), kuchepetsa chiwerengerocho pamene mukuyenda mofulumira. Mwachitsanzo, yesetsani kuyenda mofulumira kwa masekondi 30 m'malo mopitirira masekondi 40 ndi zina zotero.
• Mu warmup kapena musanayambe, sankhani mapulaneti omwe mungathe kumaliza kukweza makina 10-12 a makina opitilirapo komanso kupiringa kwa mkono kwa kagawo kamodzi ka ma 10-12. Yesani kuchepetsa kulemera kwa dumbbell pulogalamuyi. Muyenera kuyesa kulemera kwake pamlingo wa mphamvu yanu ndi chipiriro chanu kuti mutha kulephera pa nambala 12 kukweza. Izi zimatchedwa 12 RM, kubwereza mobwerezabwereza .
• Yesani kusankha zolemera ndi kubwereza mobwerezabwereza kuti mutha kumangokhalira ulendo woyenera mukangoyamba kumene. Chitani maulendo atatu kwa mphindi pafupifupi 45 ndi mphindi khumi zokhala ndi mphindi khumi komanso ozizira khumi.
• Kusiyanitsa pakati pa zochitazo ndizochepa mwadala ndipo nthawi zambiri zimasintha. Izi zimapangidwira kuti chiwombankhanga cha mtima chichoke pamtundu woposa 70 peresenti ya zomwe mumapereka, zomwe ndi kumene mumaphunzitsidwa bwino komanso kuchepa kwa thupi .
• Mfundo ina: mu malo okwera kwambiri, chitukuko cha mphamvu ndi kuthamanga kwa thupi kumakhala kowonjezereka. Maphunziro aatali ndi oleza mtima amatsutsana ndi maphunziro amphamvu. Momwe thupi limayankhira limatsutsana ndipo zotsatira zimakhala zokhumudwitsa (Nader 2006).
• Mungagwiritse ntchito makina oyendetsa masitepe ngati mukuchita dera limeneli ku masewera olimbitsa thupi. Komabe, imodzi mwa mafungulo a maphunziro a dera ndi kukhala ndi nthawi yochepa pakati pa zochitika. Choncho muyenera kuonetsetsa kuti mutembenuka mofulumirira kupita kumalo kumene mukukonzekera kuchita zovuta.
• Chiwerengero cha masewera olimbitsa thupi m'deralo chachepetsedwa mwadala kuti pulogalamuyo ikhale yophweka kuphunzira komanso yosavuta kukumbukira kuti izi zitheke.
• Palibe zochepetsetsa kuti uwonongeke ndi kutaya thupi pazochita zolimbitsa thupi: mukhoza kupita "mwakhama ndi mwachidule" kapena "pang'onopang'ono komanso motalika" kapena kwinakwake. Pulogalamuyi ndipakatikati. Ndikutha kulonjeza kuti chivundikiro chanu chidzasungidwa pamapeto pake ngati mutachikweza.

Zindikirani: Pulogalamuyi yapangidwa ngati pulogalamu yapamwamba kwambiri yochita masewera olimbitsa thupi. Muyenera kulandira chithandizo chamankhwala ngati mwakhala opanda ntchito kwa nthawi yina kapena muli ndi matenda omwe alipo kale. Kuonjezerapo, chonde onetsetsani nkhondoyi ndi kuzizira nthawi ndi kusiya kuchita masewera olimbitsa thupi a mtundu uliwonse.

Onani Mfundo

• Yambani pang'onopang'ono ndi kumanga; ndilo fungulo. Mukhoza kuchita maulendo amodzi kapena awiri kuti muyambe kufikira mutadziwa bwino pulogalamuyi. Ngati mwasankha kulipukuta, yonjezerani maulendo. Kuwonjezera apo, mukhoza kuonjezera kubwereza mobwerezabwereza, ntchito yopanga dumbbell imayika kapena kulemera kwa dumbbell.
• Ndikofunika kuti zolemerazo zikhale zolemetsa zokwanira 10-12 RM, zomwe zikutanthawuza kuti simungathe kuchita zopitilira 10-12 popanda mawonekedwe anu akulephera.
• Ndikofunika kwambiri kukhala ndi mawonekedwe abwino ndi kukweza kulikonse. Thupi lakumwamba likukwera makamaka siliyenera kuchitidwa mofulumira kuti tipewe mawonekedwe ndi kusamalidwa mu minofu yowunikira.
• Gwiritsani ntchito masewera olimbitsa thupi kuti mugwiritse ntchito mimba. Ngakhale kuti palibe imodzi mwazigawo zisanu zomwe zimapangitsa kuti mimba zikhale mwachindunji, kumbukirani kukoketsa nyembazo kuti zisakonzekeke. Chitani chimodzimodzi pamene mukugwira ntchito yopita. Yesetsani kupita ndi ab braced. Zimamveka zosamvetsetseka, koma zimagwira ntchito mutatha kuzizoloŵera. Ndipo sizimakhudza kupuma kwanu. Kupukuta bulu sikuli kofanana ndi kusunga mpweya wanu; komanso sikunjenjemera ndi 'kutulutsa mimba yako m'mimba mwako' ngati mmene ophunzitsira ena akuwonekera. Iyenera kumverera mofanana ndi kupweteka m'mimba pamene mukutsokomola kapena kuchotsa mmero.
• Gwiritsani ntchito kayendedwe kabwino ka mtima kapena kufufuza koyendetsa galimoto ngati mukufuna kudziwa momwe mungagwiritsire ntchito. Lembani kuchuluka kwa mphamvu yanu ya mtima ndi njira 220 kusiyana ndi msinkhu wanu. Kwa zaka makumi anayi, izi zingakhale 220-40 = 180 zipolopolo pamphindi (bpm). Izi ndizowonjezera komanso zowonjezereka zowonjezera zilipo koma sizikufunikira pano. Kupitiriza ndi chitsanzo chapamwamba, cholinga cha maphunziro chidzakhala 70 peresenti ya 180, yomwe ndi 126 bpm. Tiyerekeze kuti mtunda uli 120-130 bpm.
• Poonetsetsa kuti mukuchita masewera olimbitsa thupi, makamaka ngati simukuyenera kapena muli ndi matenda , pangani chigawo cha maphunzilo a mtima ndi kuyankhulana. Kuyankhulana kumatanthawuza kuti mumatha kukambirana bwino, ngati sizili bwino, pamene mukuchita. Musamadzimva kuti muli ndi nkhawa komanso simungathe kuyankhula pulogalamuyi. Ngati ndi choncho: pang'onopang'ono, yesani pang'ono, ndipo pitirizani kuyenda pang'onopang'ono pakati pa zochitika.
• Ngati simukuvutika ndi kuwunika kwa mtima - ndipo anthu ambiri sali kukumbukira kuti dera ili lakonzekera kuti likhale ndi mtima wautali mpaka pamene mukupuma movutikira, komabe osakhala wofuula komanso osakhoza kulankhula.

Ndichoncho. Zabwino zonse. Ndiuzeni momwe mukupita, kapena ngati muli ndi mafunso.

> Zotsatira:

> LeMura LM, von Duvillard SP, Andreacci J, Klebez JM, Chelland SA, Russo J. Lipid ndi mbiri za lipoprotein, maonekedwe a mtima, thupi, ndi zakudya panthawi yomwe atha kukana, aerobic ndi kuyanjana kwa atsikana. Eur J Appl Physiol. (5-6): 451-8, 2000.

> Nader GA. Mphamvu zofanana ndi kupirira: kuchokera ku mamolekyu kupita kwa munthu. Med Sci Sports Exerc. 2006 Nov; 38 (11): 1965-70.

> Park SK, Park JH, Kwon YC, Kim HS, Yoon MS, Park HT. Zotsatira za kuphunzitsidwa kwa aerobic ndi kukakamiza zolimbitsa thupi pamatumbo a m'mimba mwa amayi achikulire oposa. Journal of Physiological Anthropology ndi Scientific Human Applied , 22, 129-135, 2003.