Awoneni ntchito zowonjezera zotsatira
Kugwiritsa ntchito kampu ka boot - ndipo sikuti ndizo zomwe mwamuna wovala kujambula amafuula malamulo osadziwika pamapapu ake - akhala akukwapula ophunzira kuti akhale mawonekedwe kwa zaka zambiri. Mwamwayi, kugwira ntchito pamsasa kumasintha kukhala chinthu chophweka kwambiri. Ife tazindikira kuti sitiyenera kuphunzitsa monga msilikali, kapena kutengeka ngati chimodzi, kuti tipewe kulemera ndi kukhala oyenera.
Pano pali zomwe muyenera kudziwa zomwe zimapangitsa kuti ntchito yopambitsira kampu ikhale yogwira mtima komanso momwe mungadzipangire nokha.
Boot Camp Basics
Ntchito yopititsa kampu ya boot imabwera kwa ife, kuchokera ku gulu lankhondo ndipo akuluakulu a masewera olimbitsa thupi amayenera kukonzekera ntchito yovuta yoteteza dziko lathu. Maphunziro a masewera a boot mwachizoloŵezi amaphatikizapo masewero olimbitsa thupi omwe tingakumbukire kuchokera ku kalasi ya masewera olimbitsa thupi: Pushups , pullups , crunches , burpees ndi zina zambiri, zolemetsa za thupi zolimbitsa thupi kupirira ndi mphamvu.
Kawirikawiri, kugwira ntchito pamsasa kumakhala ngati maulendo ena oyendetsa dera kuti muthamangitse mwamsanga kuchoka pa zochitika zina kupita kumalo ena, kusunga mtima wanu kukwera komanso kukuthandizani kutentha matani. Chomwe chimapangitsa kuti ntchitoyi ikhale yosiyana kwambiri ndi yomwe imagwiritsidwa ntchito pagulu, chifukwa zimakhala zosavuta kuzunzika pamene mukuchita ndi ena.
Zochita ndi Zosowa
Kugwiritsa ntchito kampu kumsasa kuli ndi ubwino wambiri, kuphatikizapo:
- Amawotcha makilogalamu ambiri kuposa ochita masewera olimbitsa thupi.
- Zili bwino kwambiri - Mumagwiritsa ntchito thupi lanu nthawi yochepa.
- Zimasangalatsa - Zochita zosiyanasiyana ndi mpikisano zimakuiwalitsani kuti mukugwira ntchito.
- Zingakhale zovuta kapena zosavuta monga momwe mukufunira - Mukhoza kusintha masewera olimbitsa thupi kuti mugwirizane ndi thupi lanu.
Kumbali inayi, kugwira ntchito pamsasa kwa boot si kwa aliyense. Zina mwazovuta ndi:
- Iwo ali opitilira ndi amphamvu, omwe sangagwire ntchito pa zochitika zonse.
- Angakuike pangozi yovulaza - Ngati simukugwiritsidwa ntchito pa msinkhu umenewo, n'zosavuta kuti muvutike kapena muvule ngati simukukhazikika.
- Maphunziro angakhale okwera mtengo, malingana ndi komwe mukukhala komanso ndi magawo angati omwe mumapanga kuchita.
Yambani ndi Boot Camp
Ngati mumasankha kugwira ntchito pamsasa, tsimikizirani kuti mukuchita ntchito yanu ya kusukulu musanayambe mzere wolembapo. Mukufuna kutsimikizira kuti makalasi ali otetezeka, alangizi amavomerezedwa, ndipo mukupeza mtundu wa malangizo omwe mukufunikira kuti muzichita bwino ndi moyenera. Ngati akukupangitsani ma tayala tsiku lanu loyamba, izi zikhoza kukhala chizindikiro kuti izi sizomwe mukuphunzira.
Pangani Ntchito Yanu Yopangira Boot Camp
Musaganize kuti muyenera kulowa m'kalasi kapena kulipira ndalama. Mukhoza kukhazikitsa mwakhama masewera olimbitsa thupi anu polemba pamodzi zochitika zanu. Nazi momwemo:
- Sankhani masewera olimbitsa thupi, monga masewera, mapulaneti, ndi mazembera.
- Zochita zina kuti mupumule minofu imodzi ndikugwira ntchito ina. Mwachitsanzo, magulu a masewera a m'munsi amatsatiridwa ndi pushups kwa thupi lapamwamba.
- Limbikitsani kuchita masewerawa kuti mphamvu ikhale yosamalidwa. Mwachitsanzo, miniti ya burpees ndi yovuta kwambiri, kotero simukufuna kuitsatira ndi ntchito ina yaikulu ngati thupi lanu silikukonzekera.
- Ganizirani pa nthawi osati mmbuyo. Nthawi zambiri zimakhala zosavuta komanso zosavuta kuti achite masewera olimbitsa thupi nthawi yambiri kusiyana ndi kuwerengera.
- Yesetsani kupuma nthawi zochepa zomwe mukuzichita kuti musapitirize kuzipitirira.