Kodi muyenera kuphatikiza Pilates ndi maphunziro apamwamba kwambiri? Kupititsa patsogolo maphunziro ndi maphunziro a ma gym olimbitsa thupi omwe amachititsa chidwi kwambiri kuthamanga. Izi zikusiyana ndi Pilates, zomwe zimatsindika mphamvu ndi kusinthasintha.
Chomwe chimapangitsa nthawi yophunzitsira njira yabwino yophunzitsira mtanda ndi Pilates, ndikuti maphunziro omwewa amapereka masewera olimbitsa thupi.
Icho chimapangitsanso mofulumira-muzing'ono ngati maminiti makumi awiri. Kupititsa patsogolo maphunziro ndi imodzi mwa njira zofulumira kwambiri zowonjezera mphamvu ya aerobic ndi kupirira kwathunthu. Kafukufuku amasonyeza kuti nthawi yophunzitsira ikhoza kukhala yotetezeka kwa magulu ambiri a msinkhu komanso masewera olimbitsa thupi.
Momwe Kuphunzitsira Kwapakati Kumagwirira Ntchito
Mwachidule, njira yophunzitsira nthawi yayitali ndi yochepa kwambiri yomwe imapangitsa kuti mpweya wautali ukhale wochuluka kwambiri moti minofu imatuluka, ndikupanga lactic asidi kumanga. Minofu imafunikira mpweya kuti ithetse lactic acid kotero pamene lactic acid imamanga pansi pa minofu amafuna mpweya, mpweya wokhala ndi oxygen umapangika kuti mtima ndi mapapo azigwira ntchito mwakhama kuti abwererenso pakutha.
Kuwotcha Mafuta ndi Kutaya Kwambiri Kuli ndi Maphunziro Ochepa
Kuchita Maphunziro Kumalimbikitsa Makhalidwe Abwino , Elizabeth Quinn akusimba kuti American College of Sports Medicine yanena kuti ma calories ambiri amatenthedwa mwachidule, mwamphamvu kwambiri.
Ndipo kafukufuku wina wasonyeza kuti nthawi yophunzitsira imakhudza thupi kwambiri lomwe limapangitsa kuti likhale labwino pa kuyaka mafuta kusiyana ndi nthawi yogwiritsira ntchito aerobic nthawi yaitali. Ndizo uthenga wabwino kwa ife omwe amaletsa kulemera ndi kulemera kwa thupi ndi zolinga za thupi.
Mmene Mungayankhire Maphunziro
Njira imodzi yabwino kwambiri yoyambira ndiyo kugwiritsa ntchito njira yotchedwa fartlek, komwe mumayesa kuchuluka kwa zochitikazo pogwiritsa ntchito mlingo wanu.
Pamene mukukhala omasuka kwambiri ndi njira yomwe mungasunthire pulogalamu yanu yomwe mumapanga ndi kupuma ndikukonzekera za sayansi ndikutsatila pazifukwa zomwe zili pamitengo ya mtima komanso anaerobic . Kupititsa patsogolo maphunziro pa mlingo uwu nthawi zambiri kumatchedwa Kuthamanga Kwambiri Maphunziro (HIIT).
Kuphunzitsa Maphunziro Oyamba
Sankhani ntchito yomwe mungathe kusuntha mosavuta pakati pa zochitika zapamwamba komanso mapulaneti otha msinkhu. Kuwotcha , kuyendayenda, ndi kuyenda / kuyenda mofulumira ndizo zitsanzo za ntchito zophunzitsira nthawi yayitali. Kumbukirani kuti chitetezo ndi chisamaliro kotero kuti simukufuna kuti mukhale ndi zovuta kwambiri.
- Yambani choyamba.
- Yambani kuyambiranso nthawi yochita masewera olimbitsa thupi ndi mphindi zochepa zochita masewera olimbitsa thupi paulendo wopitirira.
- Pangani mphindi makumi atatu peresenti pa 85 peresenti ya zomwe mukuwona kuti ndizopambana.
- Bwererani pa msinkhu wopitirira pafupifupi mphindi ziwiri.
- Chitani chinthu china chotsatira kwambiri cha makumi atatu.
- Pitirizani kusinthasintha magawo khumi ndi mphindi makumi asanu ndi awiri. (nthawi yophunzitsidwa yasonyezedwa kuti ikugwira ntchito nthawi yaying'ono monga mphindi 15)
- Pamene mukumanga kupirira ndi kudziwika ndi ndondomekoyi, mukhoza kuonjezera kutalika kwa nthawi yanu mpaka mphindi imodzi.
Cross Training With Pilates ndi Maphunziro Maphunziro
Ma Pilates saganiziridwa kuti ndi aerobic maphunziro ngakhale angakhoze kuchitidwa mu cardio kupititsa patsogolo . Ndiko kuyesa kuganiza kuti wina akhoza kupanga Pilates yaying'ono, kuyambitsa ntchito yopambana, ndikubwerera ku Pilates. Koma izi sizinthu zenizeni. Anthu ambiri atsimikiza kuti ndi ozunguza . Mulimonsemo, kusunthika kuchoka kumbali kupita kutsogolo ndi kubwerera pamene mtima ukupopera pamtunda wotsika sikovomerezeka.
Pilates ndi ntchito yogwirizanitsa thupi / maganizo / mzimu, ndi phindu lalikulu , ndipo zimakhala zofunikira kwambiri kuti muzizichita bwino.
Palibe chifukwa chophatikizira Pilates mu zolemba zofanana ndi maphunziro a nthawi. Malingaliro anga ndikutenga kuzindikira kwanu kwa Pilates mu chisankho chanu chokhazikika ndikuchita mosiyana. Kodi zikhoza kuchitika motsatira kapena tsiku lomwelo? Inde. Ngati mutasankha kuchita Pilates mukamaliza maphunziro, onetsetsani kuti chiwerengero cha mtima wanu chafika pafupi ndi mpumulo wabwinobwino musanayambe Pilates ntchito.
Zotsatira:
Hoyt, Trey. Mitsempha ya m'magazi imapindula ndi maphunziro opirira: mitochondrial kusintha. Journal Medical American Athletic Association, Fall 2009.
Maphunziro Ophulika Ochepa - IDEA Health and Fitness Association