Chilichonse Chimene Muyenera Kudziwa Pa Maphunziro Ophunzira

Pali njira yabwino yowonjezera thupi labwino: Kuphunzitsira nthawi . Maphunziro olimbitsa thupi ali ndi malo ochita maseŵera olimbitsa thupi, koma chizoloŵezi chophunzitsira nthawi zingakhale chomwe mukufunikira kuti muthe kuyambiranso ntchito yanu komanso kukulitsa thupi lanu.

Othandiza akhala akugwiritsa ntchito maphunziro apakati kwa zaka kuti apititse patsogolo ntchito, koma simukuyenera kukhala wothamanga wothamanga kuti mupindule nawo.

Kodi Maphunziro Okhazikika Ndi Chiyani?

Mosiyana ndi kukhala mofulumira kapena mwamphamvu pa cardio , kuphunzitsa nthawi kumaphatikizapo kusinthanitsa magawo apamwamba kwambiri ntchito ndi mpumulo. Izi zimakuthandizani kuti muzitha kugwira ntchito nthawi yayitali ndipo mumakhala bwino kusiyana ndi kumaliza ntchito yonse.

Kuwonjezera kwina ndikuti kumagwira ntchito zosiyanasiyana. Kwa oyamba kumene, nthawi yotsitsimula imapereka njira yotetezeka yochotsa malo otonthoza ndipo, pochita nthawi yowonjezera, nthawi za anaerobic zimapanga ntchito zovuta komanso zovuta. Zinawonetsedwanso kuti apititse patsogolo odwala omwe ali ndi COPD ndi matenda opatsirana.

Mfungulo ndikulenga ntchito zomwe zimagwirizana ndi zomwe mungathe kuchita ndi zomwe mumafuna kuchokera pa ntchito yanu.

7 Ubwino Wophunzitsa Maphunziro

• Kupirira kochulukira - Maphunziro amaphunzitsa mtima wanu kupopera magazi ambiri minofu ndipo imaphunzitsa minofu yanu kuti imuchotse mpweya wabwino kwambiri, ndikupangitsa kuti ntchito zanu zonse zikhale zosavuta kuthandizira

• Kugwira ntchito molimbika kwambiri - Ngati mulibe nthawi yochuluka, ntchito zolimbitsa thupi zimakhala nthawi yambiri, zomwe zimakuchititsani kuti muchite zambiri panthawi yochepa.
• Kuwonjezera mafuta - Kuphunzitsa nthawi kumathandiza mafuta ndi carbu kuti mugwiritse ntchito thupi lanu
• Mphamvu yambiri ndi chipiriro - Kugwira ntchito pamtunda waukulu kumadzutsa chikhomo cha lactate ndikukwaniritsa ntchito yanu

• Kuchepetsa chiopsezo chovulazidwa - Chifukwa chakuti muli ndi mphamvu zosiyana, mungapewe kuvulala mopitirira muyeso kapena kuyipeza ndi ntchito yayitali
• Zosangalatsa - Kutsegula nthawi kumakhala ndi zosiyana kwambiri kuposa ntchito zina, zomwe zimawapangitsa kukhala zovuta
• Kutaya thupi - Zofufuza zimasonyeza kuti nthawi yophunzitsa, ngakhale pang'onopang'ono, ingatenthe mafuta ambiri ndipo ngati mutagwira ntchito mokwanira, mukhoza kuwonjezereka

Yendani ndi Chenjezo

Ngakhale pali mapindu angapo, maphunziro sapakati pa aliyense, makamaka maphunziro apamwamba kwambiri (HIIT) kapena maphunziro a anaerobic. Nthawi zochepa za anaerobic zimakhala zovuta kwambiri thupi, ndipo zikachitika mofulumira kapena mobwerezabwereza, zingapangitse kuvulala kapena kunyalanyaza . Ndikofunika kutsegula nthawi yophunzitsira ndipo pang'onopang'ono kumanga mphamvu zowonjezereka panthawi yopewera mavuto awa.

Pali mitundu iwiri ya maphunziro yophatikizapo: aerobic ndi anaerobic. Chotsatirachi chimadziwika kwambiri ngati maphunziro apamwamba kwambiri kapena ma HIIT, ndipo ili ndi mphindi yake m'kudziwika bwino.

Maphunziro Aerobic Interval Training (AIT)

AIT, imene akatswiri ena amachititsanso kuti kuphunzitsidwa kwa nthawi yolimbitsa thupi, imayesetsa kugwira ntchito mwakhama panthawi yanu, koma osati kutuluka, monga momwe mumachitira ndi anaerobic maphunziro.

AIT imaphatikizapo kusinthasintha zochitika zolimbitsa thupi (mwachitsanzo, kuthamanga mwamsanga) ndi nthawi yowonongeka (mwachitsanzo, kuyenda). Lingaliro ndilokugwira ntchito mwakhama panthawi ya ntchito pamene mukusunga mphamvuyi pansipa 85 peresenti ya kuchuluka kwa mtima wanu kapena pa Level 7-8 pazomwe mukuganiza kuti mukuchita bwino.

Ndani Ayenera Kuchita Izo?

AIT ndi yabwino kwa msinkhu uliwonse wa thupi. Oyamba kumene angathe kusunga nthawi yochita zinthu moyenera kuti agwirizane ndi zolimbitsa thupi zawo, pamene masewera olimbitsa thupi angasinthe kutalika kwa nthawi iliyonse kuti ntchitoyi ikhale yovuta kwambiri.

Mmene Mungapangitsire Zochita Zokwanira

1. Sankhani ntchito iliyonse ya cardio - Izi zingagwiritsidwe ntchito ndi makina kapena ntchito: kuyendetsa, kuyendetsa njinga, kuyenda, elliptical, kulumphira, kuwongolera makasitomala etc.

1. Sankhani kutalika kwa ntchito yanu - Izi zingakhale mphindi 10-20 kwa oyamba kumene kapena maminiti 30-60 kuti apite patsogolo kwambiri.
2. Sankhani kutalika kwa ntchito / kuchepetsa kwanu - Popeza mukukhala ndi aerobic, mukhoza kupanga chiwerengero cha ntchito / kuchira komwe mumakonda. Ngati ndinu oyamba, mungasinthe mphindi 1-2 molimbika ndi mphindi zisanu kapena zina zosavuta. Zopitirira kwambiri zingapangitse kuti ntchito yawo ikhale yaitali (mwachitsanzo, mphindi 10) ndipo kuchepetsa kwawo kumachepetsa (mwachitsanzo 2 minutes).
3. Yambani kumaliza masewera olimbitsa thupi ndi 5-10 kutenthetsa mmwamba motsogoleredwa ndi ntchito yanu ndi kuchepetsa nthawi. Yina iliyonse pautali wa ntchito.
4. Kutha ndi 5 miniti ozizira pansi ndi kutambasula.

Kodi Muyenera Kupitiliza Nthawi Ziti?

Maphunziro oterewa (atakhala kuti mukukhala ndi aerobic) akhoza kuchita kawiri kapena kasanu pa sabata, malingana ndi nthawi yomwe mumaphunzira.

Mapulogalamu Aerobic Interval Training Training to Try

• 20-Minute Cardio kwa Oyamba Oyamba
• 25-Minute Cardio kwa Oyamba Oyamba
• 30-Minute Cardio kwa Oyamba Otsiriza
• Kugwiritsa Ntchito Pogwiritsira Ntchito Zovuta Pogwiritsa Ntchito Ntchito - Mphindi 45
• Kulimbitsa Thupi la Cardio-Medley
• Kuthetsa Maphunziro kwa Oyamba - 2
• Ntchito Yophatikiza Maphunziro

Maphunziro a Anaerobic Interval Training

Kuzindikiranso kuti Maphunziro a Kuthamanga Kwambiri (HIIT), nthawi za anaerobic zimaphatikizapo kupita kunja nthawi iliyonse ya ntchito yanu. Izi zikutanthauza nthawi yaying'ono pa 85 mpaka 100 peresenti ya chiwerengero cha mtima wanu kapena mlingo 9-10 pazomwe mukuganiza kuti mukuchita bwino. Kupuma kwanu kumakhala nthawi yaitali kapena motalikira kusiyana ndi ntchito yanu, kuti thupi lanu lizikhala bwino nthawi yotsatira.

Ndani Ayenera Kuchita Izo?

Ochita masewero olimbitsa thupi, ochita masewera olimbitsa thupi kapena othamanga omwe akufuna kukanikiza malire awo, kuwonjezera kukulitsa thupi ndi kuchitapo kanthu ndipo samaganizira kugwira ntchito mosasinthasintha kwambiri.

Mmene Mungachitire HIIT

1. Sankhani ntchito iliyonse ya cardio - Izi zingagwire ntchito ndi makina kapena ntchito iliyonse, malinga ngati mungathe kugwira ntchito molimbika monga momwe mungathere panthawi ya ntchito.
2. Sankhani kutalika kwa ntchito yanu - Anaerobic ya HIIT ntchito zowonjezera nthawi yayifupi chifukwa ndizovuta kwambiri. Mukhoza kusunga maseŵerawa kwa mphindi 20, malingana ndi msinkhu wanu wa masewera olimbitsa thupi ndi momwe mukuyesera. Ngati mungathe kupita nthawi yaitali, simukugwira ntchito mokwanira.
3. Sankhani kutalika kwa ntchito / kuchepetsa kwanu - Akatswiri ambiri amalimbikitsa 1: 2 kugwira ntchito kuti mupumule chiŵerengero, zomwe zikutanthauza kuti mpumulo wanu ndi kawiri malinga ndi ntchito yanu. Chitsanzo chikanakhala kuthamanga kwa masekondi 30 ndikuyenda kuti mupulumutse kwa mphindi imodzi. Ngati mumagwira ntchito mwakhama, mungafunike nthawi yaitali kuti mupeze.
4. Yambani kukambirana ndi mphindi 10 mpaka 15 kuti mutsimikizire kuti thupi lanu liri okonzeka kuchita masewera olimbitsa thupi. Tsatirani ntchito yanu ndi nthawi yothandizira, kusinthana wina aliyense kwa nthawi yaitali.
5. Kutsiriza ndi ozizira pansi ndi kutambasula .

Kodi muyenera kuchita chiyani nthawi zambiri?

Maphunziro apamwamba kwambiri ndi ovuta kwambiri ndipo ndi zophweka kuwonongera ngati mukuchita kawirikawiri. Akatswiri ambiri amalimbikitsa mtundu umenewu wa maphunziro 1-2 pa sabata ndi kupumula kapena kugwiritsidwa ntchito kochepa. Onetsetsani kuti pali maola 24 mpaka 48 pakati pa gawo lililonse lopangira masewera olimbitsa thupi kotero kuti wapereka thupi lanu nthawi yambiri kuti mupeze.

Anaerobic kapena High-Intensity Interval Training Training to Try

• Ntchito Yopambana Kwambiri Yogwira Ntchito (HIIT) (Int / Adv)
• Ntchito Yophatikizana
• Ntchito Yophatikizapo Pakati pa Sprint
• 30-60-90 Ntchito Yophatikiza Pakati

> Zotsatira:

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> Kortianou EA, > Nasis > IG, Spetsioti ST, et al. Kugwira Ntchito Yophunzitsa Kuchita Zochita Mwachilendo kwa Odwala ndi COPD. Cardiopulm Phys Ther J. 2010 Sep; 21 (3): 12-9.

> Kravitz, Len. Mphunzitsi wathanzi amatsogoleretsa ku maulendo ndi nthawi. IDEA lero. 1996; 14 (1): 32-43.

> Talanian J, Galloway S, Heigenhauser G, et al. Masabata awiri omwe amaphunzitsa kwambiri nthawi yopita kwa aerobic interval amaphunzitsa mphamvu yothetsera okosijeni mafuta nthawi ya masewera olimbitsa thupi. J ya App Phys. 2007 Apr; 102 (4): 1439-1447.

> Tjønna A, Lee S, Rognmo Ø. Maphunziro a Aerobic Interval Kupitiriza Kuchita Zochita Zolimbitsa Thupi Monga Chithandizo cha Matenda a Zamagetsi. Kudutsa. 2008; 118: 346-354.

> Trapp EG, DJ Chisholm, Freund J, et al. Zotsatira za kuphunzitsidwa kochita masewera olimbitsa thupi kwambiri pa kuwonongeka kwa mafuta komanso kusala kudya kwa atsikana ambiri. Int J Obes (London). 2008 Apr; 32 (4): 684-91.

> Vogiatzis I, Nanas S, Roussos C. Kupititsa patsogolo maphunziro ngati njira yowonjezereka yopitiliza kuchita masewera olimbitsa thupi kwa odwala omwe ali ndi COPD. ERJ. 2002 Jul; 20 (1): 12-19.