Zatsopano zowonjezera maphunziro
Kupititsa patsogolo maphunziro tsopano ndi gawo la zolemba zathu zolemba, kukhala imodzi mwa njira zodziwika bwino popita kuntchito. Sikuti mungathe kuwotcha kwambiri ma calories mufupikitsa nthawi, mungathe kuonjezera chipiriro chanu mofulumira ndi maphunziro a nthawi kusiyana ndi mitundu ina ya cardio.
Takhala tikuwona zochitika zosiyanasiyana za nthawi: Aerobic intervals , zomwe zingakhale zoyenera kwa oyamba kumene, nthawi za anaerobic, zomwe zimakufikitsani ku malire anu ndi maphunziro atsopano, maphunziro a Tabata omwe amatha mphindi zinayi zakupha.
Pogwiritsa ntchito ntchitoyi nthawi zonse, onse okhala ndi zosiyana zogwirizanitsa ntchito, funso ndilo: Kodi pali ntchito imodzi yopambana yopitako kunja uko? Gulu limodzi la ofufuza amaganiza kuti apeza ntchito yotereyi, zomwe amachitcha kuti "10-20-30".
Zowona za 10-20-30
Mfundo 10-20-30 yophunzitsira ndizofunikira kwa othamanga ndipo inabwera kuchokera kwa ofufuza omwe akufuna kuwona ngati angapeze ndondomeko yoyenera ya HIIT yomwe aliyense angagwiritse ntchito kuonjezera ntchito.
Phunziroli, ochita kafukufuku anatenga gulu limodzi la othamanga "ophunzitsidwa bwino" omwe anali akuyenda makilomita 14 pa sabata ndikuwaika pamapikisano othamanga kwambiri omwe amakhala othamanga kwa masekondi 30 (30% ya mphamvu yaikulu), kuthamanga kwa masekondi 20 (60% ya mphamvu yaikulu) ndi kuthamanga kwambiri kwa masekondi 10 (90% ya mphamvu yaikulu).
Anapitiliza izi mndandanda wa 10-20-30 kwa mphindi zisanu, kubwezeretsanso kwa mphindi ziwiri pakati pa mphindi za mphindi 20 mpaka 30, motsogoleredwa bwino ndi 50%.
Kumapeto kwa phunziro la sabata la 7, iwo anafanizira zotsatira ndi gulu lotsogolera, lomwe linapitiliza kugwedeza makilomita 14 pa sabata ndikupeza kuti gululo linakweza maulendo awo 5K mphindi imodzi komanso kuchepetsa kuthamanga kwa magazi ndi cholesterol.
Phunziroli lakhala ndi masewera ochuluka mu zochitika zolimbitsa thupi, ndi funso loti: Kodi iyi ndi chigawo chopatulika cha maphunziro?
Phunziro limodzi sikokwanira kuyankha, koma akatswiri adafunsidwa mu nkhaniyi, "Kodi Ochita Kafukufuku Apeza Njira Yoyenera HIIT?" Monga momwe chatsopano chikuyendera pa HIIT chifukwa:
- Ndi njira yabwino yophatikiza maphunziro apamwamba kwambiri
- Zimatsimikizira kuti pali njira zingapo zopititsira patsogolo ntchito zomwe sizongolinganiza chimodzimodzi
- Ndi njira yabwino, yosavuta yomwe ingapindulepo msinkhu uliwonse wa thupi, kaya woyambitsa kapena wodziwa zambiri
- Ntchitoyi imapitirira, kutanthauza kuti palibe gawo lenileni la mpumulo. Ochita masewerawa amachokera ku msinkhu wozama kwambiri mpaka kufika pamtunda, koma amapitiriza kusuntha, zomwe zikhoza kukhala chifukwa chimodzi cha kusintha kwa ntchitoyi.
Katswiri wina amene akufotokoza pa phunziroli adanena kuti maphunzirowa sangawathandize kwambiri oyamba kumene ndipo pali mafunso omwe amayenera kuti ayankhidwe.
Chifukwa chimodzi, ochita kafukufukuwa adafufuza okha othamanga, kotero sitikudziwa ngati njirayi idzagwiritsidwa ntchito kuzinthu zina monga ntchito yamagetsi kapena ntchito zina za cardio. Kungakhale kovuta kuti muphunzire mtundu umenewu pa makina a cardio, mwachitsanzo, chifukwa nthawi yayitali ndi yochepa kwambiri, simungakhale nayo nthawi kuti muthamangire kapena muthamangire mwamsanga.
Palibenso umboni weniweni wakuti maphunziro awa a HIIT ndi abwino kuposa maphunziro ena alionse.
Kukhudzidwa kwenikweni kwa phunziro ili ndikutanthawuza kuti tikhoza kupeza zotsatira zambiri pa zomwe zikuwoneka kuti ndi theka la nthawi ndi theka la ntchito. Mwinamwake othamanga akhoza kupindula ndi izi, makamaka othamanga mpikisano, koma bwanji za kuchita masewera olimbitsa thupi?
10-20-30 mu Dziko Leniweni
Kodi 10-20-30 amatanthauzanji kwa ife omwe tikuyesera kuti tikhalebe oyenera? Maphunziro oterewa ndi chinthu chimodzi chokha mu bokosi lanu lothandizira kuti musamangogwiritsa ntchito mwatsopano komanso kuti mudzipangitse nokha. Ambiri aife timaphatikizapo maphunziro a Tabata kapena machitidwe ena ozungulira kapena oyendayenda, bwanji osapitilira 10-20-30?
Kuti muchite zimenezo, tengani zochita kapena kuchita masewera olimbitsa thupi ndikuziphwanya kuti zisakhale zosiyana zitatu, zosavuta, zolemba zochepa, ndi mawonekedwe apamwamba.
Chifukwa chapamwamba kwambiri, mukufuna kupita kunja, mofulumira komanso molimbika momwe mungathere. Mungagwiritse ntchito chiwerengero cha mtima wanu, zomwe mukuganiza kuti mukuchita, kuyima kwa mtima kapena kusakaniza kwanu kuti muwone momwe mukuchitira. Zitsanzo zina:
- Mbalame yofulumira (masekondi 30), kudumphira kwa masewera (masekondi 20) ndi froggy kudumpha (masekondi 10)
- Jake wodumphira pansi (masekondi 30), jack wodumpha nthawi zonse (masekondi 20) ndi jack plyo (masekondi 10)
- Mphindi makumi atatu (30 seconds), kumbali yamapapu amkati ndi mpira med (masekondi 20) ndi plyo lunge (masekondi 10)
Sankhani masewero olimbitsa thupi kapena ntchito yanu, ndi kubwereza gawo limodzi, laling'ono ndi lapamwamba kwambiri kwa mphindi zisanu, kuchita masewera olimbitsa thupi kapena zochita zosiyana nthawi iliyonse. Pumula kwa mphindi ziwiri ndikubwereza kwa mphindi pafupifupi 20-30. Musaiwale kutentha, kuziziritsa ndi kutambasula kuti zikhale zotetezeka, zogwiritsidwa ntchito mokwanira.
Zotsatira:
Gerard, J. "Kodi Ochita Kafukufuku Apeza Zopindulitsa Zachikhalidwe?" A News Certified News. December, 2012.
Gunnarsson TP, Bangsbo J. Chiphunzitso cha 10-20-30 Chophunzitsira Chikuthandizani Kuchita Zochita ndi Zaumoyo wa Zaumoyo mu Maphunziro Ophunzitsidwa Othamanga Mwachangu. J Appl Physiol. 2012 Jul; 113 (1): 16-24.