Ngati mwakhala mukutsatira chilichonse chokhudzana ndi masewera olimbitsa thupi, mwinamwake mukudziwa bwino zomwe mukuchita posachedwa: Kuphunzira mwamphamvu.
Nchifukwa chiyani HIIT yotchuka kwambiri? Ndi chifukwa chakuti mtundu umenewu umapereka zinthu ziwiri zofunika kwambiri zomwe ntchito zina sizikuchita: Zochita mwachidule komanso zopsereza zambiri kuposa zomwe mungapeze ndi zochitika zapamwamba zogwiritsa ntchito cardio kapena mphamvu.
Amadziwika ndi dzina lakuti MetCon, mtundu uwu wophunzitsira umakhala ndi mlingo wapamwamba kwambiri wa ntchito pamene mukugwiritsa ntchito ma exitsulo omwe amawotcha kwambiri ma calories panthawi yopuma ndi kuwonjezera ma calories atatuluka (kapena, monga momwe nthawiyo imatchulidwira, "afterburn").
Zovuta zowonjezereka zogwiritsira ntchito maulendowa nthawi zambiri zimaphatikizapo ntchito yogwiritsira ntchito thupi ndifupikitsa. Nthawi yochepetsera nthawi imakupatsani nthawi yochuluka mu anaerobic zone yanu, mlingo umene muyenera kukhala nawo kwa mphindi 2 musanayambe kupuma.
Mudzapeza mapulogalamu osiyanasiyana omwe amaphatikizapo mapulogalamu monga P90X , Insanity , ndi CrossFit. Zonsezi zimapangitsa thupi laumunthu kukhala lopanda malire ndi zochitika zolimbitsa thupi zomwe zimawathandiza kukhala ndi mphamvu komanso kupirira.
Mitundu ya MetCon Training
Maphunziro a MetCon amabwera m'njira zosiyanasiyana. Amene mumasankha ayenera kudalira zolinga zanu, ndipo nthawi zina, ntchito yanu.
- Kukonza kagwiritsidwe ntchito kachakudya kwa ozimitsa moto, asilikali kapena othandizira malamulo, ndi ena omwe amachita nthawi zonse ntchito zofunikira.
- Kukonzekera kwazitsulo zamatsenga kuti zithandize masewera olimbitsa thupi. Mwachitsanzo, triathlete ingagwiritse ntchito MetCon kuti iphunzitse zochitika zomwe zikubwera.
- Pa umoyo wa tsiku ndi tsiku ndi thanzi labwino, ndi momwe ambiri a ife angagwiritsire ntchito maphunziro.
Zofunikira za MetCon Workout
Mawu akuti "chikhalidwe cha kagayidwe kachakudya" sakunena zochitika zinazake. M'malo mwake amatanthauza mtundu wochita masewera olimbitsa thupi omwe amachititsa kutsutsa mphamvu zazikuluzikulu ziwiri zomwe zimapangitsa kuchita masewera olimbitsa thupi. Maphunziro olimbitsa thupi amatsata kwambiri pa ATP , mphamvu zamagetsi zomwe zimakwaniritsa zofuna zathu zoyenera.
Pamwamba pa izo, cardio yosavuta imagwiritsa ntchito glycolysis kuti ikhale ndi matupi athu kwa nthawi yayitali, pang'onopang'ono. Kukonza kachipangizo kogwiritsa ntchito kachipangizo kamene kumapangitsa mphamvu zogwiritsira ntchito mphamvu zogwiritsira ntchito mphamvu pogwiritsira ntchito mwamphamvu kwambiri, kuyenda kwa thupi lonse ndi chiwerengero chochepa cha ntchito-yopuma.
Izi zikutanthauza kuti mumachokera ku zochitika zolimbitsa thupi zomwe mumakumana nazo ndikukhala ndi mpumulo pang'ono kapena ayi. Mukuchita izi panthawi zina, pena paliponse kuyambira masekondi 20 kufika pa mphindi ziwiri, kupereka msonkho wanu, malingaliro anu, ndi mphamvu zanu. Zitsanzo zina za zochitika zomwe mungathe kuchita mu MetCon yochita masewera olimbitsa thupi zimaphatikizapo mabomba , maulendo apamtunda , pushups kapena chimbalangondo .
Kodi Mukuyesa MetCon?
Kaya MetCon ndi ya inu makamaka zimadalira zolinga zanu ndi msinkhu wanu. Malingana ngati mutayang'ana zomwe mumadya, mapulogalamu monga P90x, Insanity, ndi CrossFit angathandize anthu kulemera. Kulemera kwakukulu ndi kukula kwa maphunziro kumatsimikizira kuti.
Komabe, mawu okwera ndi mphamvu ya zochitikazo ndizoyenera kwa anthu omwe amazoloŵera kutenga matupi awo ndi maphunziro ku mlingo wotsatira. Zochita zomwe zimakhala zovuta kwambiri kwa oyamba kumene zingapangitse kuvulazidwa , kupsepuka , komanso kupsinjika kwa minofu . Ngati simukugwira ntchito yanu mpaka kuntchito, mungawapeze kuti ndi ovuta kwambiri, mutasiya zonse.
Choncho, ngati ntchito yanu sinali yovuta kwambiri, muyenera kumangopirira ndi mphamvu zanu pang'onopang'ono musanayambe kuthana ndi vuto la MetCon.
Kuyambapo
Ngati simunakonzekere kuwonjezeka kwa zochitika zomwe mumapeza mu CrossFit kapena P90X, mungathe kuyamba pulogalamu yochita masewera olimbitsa thupi yomwe idzakonzekeretsani zofuna zowonjezereka zamagetsi.
Mwachitsanzo:
- Gwiritsani ntchito maphunziro a dera . Kaya mukupanga maulendo amphamvu, maulendo a cardio kapena kuphatikiza, maphunziro a dera amatsindika chinthu chimodzi cha MetCon mwa kukukakamizani kuti mupite kuchokera ku zochitika zina kupita ku chimzake ndi kupuma kochepa kapena kupuma kulikonse. Gwiritsani ntchito machitidwe anu pamodzi ndi masekondi 30 kapena kuposa pakati payiyi yonseyi. Pamene thupi lanu likulimbitsa bwino ndipo mwakhala mukuzoloŵera kuphunzitsidwa, yambani kuchepetsa nthawi zonse, kuchepetsa nthawi yotsala ndi masekondi 10-15 kapena, potsirizira pake, kuchotsa mpweya wonse. Ntchito yosavutayi idzawonjezera kufunika kwa thupi kwa thupi lanu, ndipo ndicho chomwe MetCon imanena.
- Sintha zinthu zosiyana pa ntchito yanu . Kusintha zofuna zamagetsi pa thupi lanu kungakhale kosavuta ngati kukweza zolemetsa zolemera, kugwira ntchito molimbika pa nthawi ya ma cardio, kutenga nthawi yophunzitsa , kuchita masewera olimbitsa thupi kapena kuika pang'onopang'ono ma cardio mu pulogalamu yanu yophunzitsa mphamvu.
> Zotsatira:
> McCall, Pete. "Momwe mungakwaniritsire> Pezani > Zotsatira Zenizeni ndi Kukonzekera kwa Metabolic." ACE Fitnovatives Blog, October 26, 2012.
> American Council on Exercise. 2013. Kupanga Mavitamini - Momwe Mungaphunzitsire Zotsatira Zenizeni (Zowonongeka Webinar). Chiwongoladzanja