Kupititsa Pandepala Kuti Akuthetsere Ambiri Mipikisano kapena Kuwombera Ngati N'zotheka
AMRAP ndi chidziwitso chodziwika ndi CrossFit chomwe chimayimira "Ambiri Amakondwera Ngati N'kotheka" kapena "Ambiri Ambiri Angatheke," malingana ndi kapangidwe kake. Maphunziro a AMRAP amakhala ndi kufa chifukwa cha nthawi -ndi inu nthawi yotsutsa, mukugwira ntchito kuti mubwereze mobwerezabwereza mazokambirana kapena zochitika zolimbitsa nthawi yeniyeni. Zoterezi, zotheka kuchita masewera olimbitsa thupi zimakhala zopanda malire, kupatula kuti kuchita masewera olimbitsa thupi komanso nthawi yomwe mwapatsidwa ikhoza kusinthidwa ndikusinthidwa malingana ndi zolinga zanu.
Koma popeza kuti ntchito za AMRAP nthawi zonse zimakhala ndi mtundu wina wa maphunziro apamwamba kwambiri (HIIT) kapena maphunziro apamwamba a dera (HICT), pali zinthu zingapo muyenera kuziganizira musanayambe chizoloŵezi chanu.
Kusiyanitsa Pakati pa Mapeto ndi Kuwombera
Kugwiritsa ntchito AMRAP kungathe kukhazikitsidwa m'njira ziwiri: Kuika maganizo pa zochitika zozungulira zomwe zimayikidwa ngati maulendo, kapena kuganizira mobwerezabwereza zochita masewera olimbitsa thupi, kukhazikitsidwa ngati nthawi.
Pamene Zochitika Padzikoli Zidzatha, Dikirani:
- Mafupitafupi . Mwachitsanzo, ngati mukuchita zokhazokha nthawi yanu yoyamba, thupi lanu lidzatopa mofulumira kusiyana ngati likanasinthasintha pakati pa burpees, squats, ndi shoulder shoulder. Kawirikawiri, poyang'ana kubwerezabwereza, mukhoza kuyembekezera kuti nthawiyo imatha masekondi pafupifupi 120, ngakhale kuti mwina ingakhale masekondi 10 kapena 20.
- Yophatikiza mapulogalamu a maphunziro . Nthawi ya Tabata ndi chitsanzo chabwino cha protocol AMRAP yochokera kubwereza. Pa Tabata, mumamaliza masentimita asanu ndi atatu, aliyense amakhala ndi masekondi makumi asanu ndi awiri akugwira ntchito ndipo masekondi khumi amakhala. Pa nthawi iliyonse ya ntchito, mumatha kukonzanso mobwerezabwereza momwe mungagwiritsire ntchito. Mungathe kuchita masewera olimbitsa thupi onse pa Tabata yonse, kapena mukhoza kusintha masewera olimbitsa thupi nthawi iliyonse. Komabe, mfundoyi ndi kudzikankhira mwakhama monga momwe mungathere pa nthawi iliyonse ya ntchito kuti mubwezere mobwerezabwereza kangapo. Lingaliro lomwelo lingagwiritsidwe ntchito pazinthu zina zamaphunziro zochepa . Mukhoza kusintha kutalika kwa ntchito ndi nthawi yopuma komanso chiwerengero cha nthawi, koma ngati cholinga chanu chidzabwereza kubwereza kangapo panthawi iliyonse ya ntchito, ndiye mukupanga mawonekedwe a AMRAP.
Pamene Zochitika Padzikoli Zikupita, Dikirani:
- Mapulogalamu oyendera dera . Pamene cholinga chiri pazunguliro, cholinga chake chimatha kukwaniritsa zochitika zambiri monga momwe zingathere pa nthawi yoikika. Izi zikutanthauza kuti mukuchita masewera olimbitsa thupi mobwerezabwereza ndi kupuma pang'ono monga momwe mungathere pakati pa zochita ndi zozungulira. Mwa kuyankhula kwina, AMRAP imayikidwa ngati ntchito yoyendayenda. Mwachitsanzo, mungathe kupanga masewera, kuwongolera, kupha miyendo yamodzi , ndi mizere yotsutsa monga gawo la AMRAP imodzi.
- Nambala yowonjezera yobwereza nthawi zonse . Mosiyana ndi AMRAP zomwe zimagwiritsidwa ntchito mobwerezabwereza, pamene mumagwiritsa ntchito AMRAP pozungulira, simukuchita masewera olimbitsa thupi kwa nthawi yaitali, mukuchita dera lonse kwa nthawi yaitali. Izi zikutanthauza kuti muyenera kutsogolera chiwerengero cha kubwereza zomwe mudzachita pa zochitika zonse. Mwachitsanzo, ngati dera lanu likuphatikizapo masewera, mapulaneti, miyendo yamagulu, ndi mizere yotsutsa, mungathe kuchita masewera 15, mapulaneti 10, mapiritsi asanu ndi atatu, ndi mizere 8 yokhala ndi mkono kuti mutsirize kuzungulira limodzi. Kenaka mukhoza kubwereza dera lonselo mobwerezabwereza mkati mwa nthawi yonseyi.
- Nthawi yayitali . Chifukwa chakuti mukuchita masewera olimbitsa thupi m'malo mochita masewera olimbitsa thupi, pamafunika nthawi yaitali kuti mutsirizitse limodzi, motero nthawi yowonjezera yoperekera kumaliza ntchitoyo nthawi zambiri-nthawi zambiri osachepera asanu, ndipo nthawi zambiri 10, 15, kapena ngakhale mphindi 20. Cholinga ndi kupitiliza kuyenda pamsewu nthawi zambiri monga momwe mungathere, kaya ndi kamodzi kapena kangapo.
Fomu Ndi Yofunika Kwambiri Kuposa Kuthamanga
Ngakhale kuti cholinga chake ndi kumaliza maulendo ambiri kapena kubwereza mobwerezabwereza, izi sizili momwe mawonekedwe othamanga amawonekera.
Kupwetekedwa ndi kubwereza kumangowerengera ngati akuchitidwa ndi mawonekedwe apamwamba, choncho ndi bwino kupititsa patsogolo ndikuyamba kuyenda bwino kusiyana ndi kusokoneza mawonekedwe ndikukumana ndivulala. Izi ndi zoona makamaka kupatsidwa chidziwitso cha AMRAP. Thupi lanu lidzatopa. Minofu yanu ikuyaka. Ngati mumanyalanyaza mawonekedwe pamene thupi lanu latha, ndiye kuti kuvulala kumakhala kovuta.
Kupuma Monga Kuyenera
Kaya mukuyang'ana mobwerezabwereza kapena kubwereza, muli ndi mphamvu yeniyeni yodziwa kuti thupi lanu liyenera kupuma liti. Zoonadi, powonjezera mpumulo muchitetezo chanu mukhoza kutaya zochepa pang'ono kapena kuzungulira chiwerengero chanu, koma mudzakhalanso ndi mawonekedwe abwino.
Ngati, pa mphindi 90 yachiwiri ya AMRAP, muyenera kupuma mukatha kupanga mabhala asanu, pitirizani kupita. Zisungani izo mwachifupi ngati n'kotheka kuti muthe kupitiliza kumapuma musanapite nthawi.
Pitirizani Kuchita Zosavuta
Pa AMRAPs mudzakhala mukukhometsa minofu yanu ndikudzivala nokha. Ndibwino kuti machitidwe azikhala ophweka komanso osavuta, m'malo movuta, kuti akhale ndi mawonekedwe abwino komanso kuchepetsa kuvulaza. Izi ndi zoona makamaka ngati mukuwonjezera kulemera kwa ntchito iliyonse. Mwachitsanzo, masewera, mapulaneti, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala, mapepala. Ngati mutasankha kugwiritsa ntchito zovuta zovuta kapena maulendo a plyometric pa AMRAP yanu, samalirani kwambiri kupanga mawonekedwe anu ndi kuchepetsa kuyenda kwanu pakufunika. Ndi bwino kukhala otetezeka ndi ochedwa kuposa kupumula ovulala.
Zotsatira
Ngati cholinga chake ndi kupititsa patsogolo mobwerezabwereza kapena kuzungulira, nkofunika kuti muzindikire kuchuluka kwa ubwereza kapena kuzungulira komwe mumakwanitsa. Ngati simutero, simudzakhala ndi njira yowunika kapena kuyang'ana kusintha kwanu ndi kusintha kwa nthawi.
Mukulimbana ndi Inu
Kugwiritsa ntchito AMRAP ndi njira yabwino yowonera kusintha kwa msinkhu wanu. Ngati mukuchita masewero olimbitsa thupi lero ndipo mutha kumaliza masewera anayi mu mphindi 10, mukhoza kuyesetsa mwambo womwewo mwezi umodzi kuchokera pano ndipo yesetsani kudziphatikiza masewera asanu nthawi yomweyo. Ngati mukwaniritsa zolinga zanu, mukudziwa kuti msinkhu wanu wathanzi wapindula.
Chofunika kukumbukira ndikuti mukukangana nokha, osati wina aliyense. Inde, zingakhale zothandiza kuona komwe ntchito yanu ikukugwiritsani ntchito poyanjana ndi anzanu, koma pomalizira pake ndiyomwe mukuchita. Ngati mumadzikankhira nokha ndikuchita bwino, sizilibe kanthu kuti mutsirizitsa nthawi imodzi kapena maulendo khumi 10 panthawi inayake, kapena kubwereza katatu kapena kubwereza 50 nthawi yoperekedwa. Ndiwe wotsutsana ndi iwe, ndipo cholinga chako chiyenera kukhala kumenyana ndi zolemba zanu, m'malo modandaula ndi zovuta za wina aliyense.