MetCon imapeza zotsatira ... koma kodi mukhoza kulipira?
Timakonda kugwira mawu m'mafakitale olimbitsa thupi, makamaka omwe akuphatikizapo mawu onga
'kuwotcha' ndi 'kupsa' ndi 'kutulutsa.'
Munthu wosadziwika angaganize kuti tonse ndife gulu la masochists, koma kuwotcha, kuwotcha, kujambula ndi kutulutsa ndizo zomwe tikufuna kuchokera kuntchito zathu. Kotero, kodi kugwira ntchito zamatsenga komwe kumatipatsa ife thupi langwiro ndi chiyani?
Sikuti nthawi yayitali, yochedwa cardio yomwe takhala tikugwira zaka 20 zapitazo, komanso sikuti ndizochita zovuta zowonongeka zokayikitsa, ngakhale.
Kotero ngati sichoncho, ndiye ndi chiyani?
Ndipo Yankho Ndilo ...
Ndizogwirizana kwenikweni. Kuphatikizana kwapadera kwa cardio ndi mphamvu kumatchedwa Metabolic Conditioning ndipo, ngati munayamba mwamvapopo kapena mukuyesa P90X , CrossFit, Insanity kapena maphunziro apamwamba ozungulira dera , ndiye mukudziwa zomwe ndikukamba.
Pali anthu amene amaganiza kuti chikhalidwe cha thupi, kapena MetCon, monga anthu ozizira amatcha, ndi njira yabwino kwambiri yotentha mafuta ndi kupirira, koma kodi ndi choncho? Ndipo ngati zili choncho, kodi zonsezi ndizo zabwino kwa ife? Pezani chomwe chiri chachikulu, kapena mwinamwake chosakhala chachikulu, cha MetCon.
Chifukwa chiyani MetCon Imapeza Zotsatira
MetCon, ngati mankhwala ambiri olimbitsa thupi monga mafuta oyendera nthambi kapena kuyimitsa , ndi pang'ono chabe. Inu simukuyenera kuti muzichita masewero olimbitsa thupi lanu. Thupi lanu limagwiritsanso ntchito nthawi zonse ndipo, ngati limatha, izo zikutanthauza kuti mwasiya , nanunso.
Komabe, molingana ndi Greg Glassman, yemwe anayambitsa CrossFit ndi modzi wa akatswiri oyambirira pa maphunziro apamwamba, kupititsa patsogolo ntchito zamagetsi ndiko kuwonjezera "kusungirako ndi kupereka mphamvu kwa ntchito iliyonse." (Glassman, "Kachitidwe ka Metabolic")
Nkhani yake yolembedwa bwino imaphatikizapo mwatsatanetsatane za izi, ndi zokambirana za njira zamagetsi za thupi ndi momwe MetCon, mosiyana ndi miyambo ya cardio kapena maphunziro amphamvu, imalowera aliyense mwa njirayo.
Zonsezi ndi zofunika ndipo nkhani yake ndi yoyenera kuwerenga, koma MetCon ndi yeni yeniyeni kwa munthu wamba ndi chinthu chimodzi: Kutenga zotsatira .
Onetsetsani P90X kapena Insanity iliyonse yovuta ndipo mudzawona thupi lopweteka, lopanda mafuta lomwe ambiri a ife timalota. Kotero ndi chinsinsi chiti kuseri kwa zotsatira izi ndipo kodi ife tonse tingakhoze kukhala nazo izo? Izi zimadalira zomwe mukufuna komanso momwe mumafunitsitsa kugwira ntchito.
Zabwino
Chinsinsi chenicheni cha MetCon sichinena za zomwe mukuchita, ndi momwe mukuchitira ndipo ngati mukuchita bwino, mukhoza:
- Kutentha makilogalamu ambiri kuti muwonongeke
- Lonjezerani calories yomwe mumayaka mutatha kuwonetsera ,, yomwe imatchedwanso afterburn
- Phunzitsani thupi lanu momwe mungagwiritsire ntchito mphamvu zamagetsi mosiyanasiyana , kuphatikizapo phosphagen ( mphamvu yomweyo imayenera), glycolysis (mphamvu yapakati yomwe ikufunika) ndi njira ya aerobic (mphamvu yowonjezera ikufunika). Ngakhale kuti izi sizomwe zimakhala zofunikira nthawi zonse pamasewera olimbitsa thupi, izi zingakhale zolimbikitsa kwambiri kwa othamanga.
- Limbikitsani mphamvu, chipiriro ndi thupi labwino pazochita zilizonse - Kupikisana mumitundu, kulowa usilikali kapena kukakamiza malamulo, masewera, masewera olimbitsa mpikisano, ndi zina zotero.
Kotero, ngati mungathe kupeza zonsezi kuchokera ku MetCon, nchifukwa ninji sitili tonsefe?
Koyamba, ndi njira yovuta yophunzitsira ndipo nthawi zambiri timasowa malangizo, langizo komanso zolimbikitsa kuti tichite bwino. Zina? Nthawi zambiri zimakhala zovuta kwambiri kuti munthu ayambe kuchita masewero olimbitsa thupi kapena ngakhale kuchita masewera olimbitsa thupi. Ingokufunsani mwamuna wanga masiku angapo akuvutika pamene anachita P90X. Yankho lake? Zonsezi .
Kotero molimbika momwe zingakhalire, pali zinthu zina zomwe muyenera kuzidziwa musanayese.
Ngakhale pali zotsatira zabwino zomwe mungapeze kuchokera pamsinkhu wa masewera olimbitsa thupi, pali zinthu zofunika kuziganizira musanayambe kugwiritsa ntchito nthawi yanu ndi mphamvu mu maphunziro awa.
Zotsatira
- Kuwonongeka kwa mafuta / Kupeza phindu - Chinthu chokongola kwambiri pa MetCon ndi chakuti mafunde akuluakulu amathandizira kuti muwotchere zakudya zambiri panthawi yomwe mumakhala. Zochitazo, zomwe zimaphatikizapo thupi lathunthu, kuyenda mozungulira , zimakuthandizani kutaya mafuta ndi kupweteka minofu mofulumira komanso mogwira mtima kusiyana ndi maphunziro a cardio kapena amphamvu okha
- Mphamvu zambiri, mphamvu ndi chipiriro - Chifukwa chakuti mukuwongolera mphamvu zanu zonse mumsewu umodzi, mumapanga thupi pamlingo uliwonse
- Kukhala ndi thupi labwino - Ngati mutha kugwira ntchito pamwambamwamba, mutha kukankha chilakolako pazochitika zina pa moyo wanu wa tsiku ndi tsiku
- Zosiyanasiyana - Anthu amasangalala ndi ntchito ya MetCon chifukwa ali ndi mitundu yosiyanasiyana. Simukuyenda pamtunda wa mphindi makumi awiri mphambu zisanu ndi ziwiri. Mukuchita zozizwitsa zosiyanasiyana zomwe zidzasunga malingaliro anu ndi thupi lanu lonse
- Mfupi ndi okoma - Muyenera kugwira ntchito molimbika, ndithudi, koma phindu ndiloyenera kuti muzichita kwa 10 kapena 30 mphindi
Wotsutsa
- Kusuta kwapamwamba - Akatswiri ena amanena kuti opitirira 50 peresenti ya masewera olimbitsa thupi amatha kusiya ntchito zowopsa kwambiri. Kupatulapo munthu mmodzi, aliyense ndikudziwa yemwe anayesa P90X kapena CrossFit ali ndi zotsatira zodabwitsa ... ndipo amasiya patapita nthawi inayake chifukwa cha kupsinjika mtima, kuvulala, kutopa ndi kukhudzidwa.
- Kuthamanga kwakukulu kwa kuvulala - Ntchitozi zimapangitsa kutopa ndi kutopa kumayambitsa njira zoipa ndi njira zoipa nthawi zambiri zimapweteka. Chowona kuti oyamba ambiri amayamba pamalingo omwe angakhale okwera kwambiri kwa iwo ndichinthu chachikulu chomwe chimayambitsa kuvulala
- Kupweteka kwa minofu - Pamene mapulogalamuwa akuphatikizapo masiku okwanira kuti mupumitse minofu yanu kuti muchepetse komanso kuchepa, nthawi zambiri samakuvutitsani tsiku ndi tsiku . Masana
- Pewani chitetezo cha mthupi lanu - Zofukufuku zasonyeza kuti kuchita masewera olimbitsa thupi, makamaka osakhala ndi nthawi yowonongeka pakati pa zochita zolimbitsa thupi kapena ntchito, kungathe kuonjezera chiopsezo cha matenda monga chimfine kapena mavairasi. Izi zikhoza kukhala chifukwa chakuti, povutika, thupi lanu limatulutsa mahomoni osokonezeka, cortisol, omwe amachititsa thupi kukhala ndi thupi.
- Mliri wachisoni - Anthu ena amakonda kudzipangitsa okha kukhala ndi thanzi labwino. Kwa ena, msinkhu uwu wa masewera olimbitsa thupi umangomva chisoni.
Ndiye ndi chiyani chomwe chimapangitsa kuti MetCon zikondweretse mosiyana ndi china chake? Palibe malamulo oyendetsera boma, koma pali malamulo ena ofunika pakukhazikitsa ntchito za MetCon.
Maziko a MetCon
- Yakhazikika pamtundu wapadera . Izi zikutanthauza kuti mumagwiritsanso ntchito nthawi zonse ndikubwereza dera 1 kapena nthawi zambiri.
- Nthawi zambiri zimaphatikizapo zochita zosagonjetsa . Izi zikutanthauza machitidwe omwe amalola gulu limodzi la minofu kugwira ntchito pamene gulu lina la minofu likupuma. Mwachitsanzo, kuchita masewera olimbitsa thupi (mwachitsanzo, masewera) kutsatiridwa ndi masewera olimbitsa thupi (mwachitsanzo, pushups).
- Mumagwira ntchito mwamphamvu kwambiri kwa masekondi 10-120 . Izi zikutanthauza kuti mukufunikira kukhala anaerobic kapena kuzungulira Mzere 9-10 pa Tsatanetsatane wa Tsatanetsatane wa Ntchitoyi panthawiyi. Mukusowa zovuta zolimbitsa thupi, monga thupi lonse, kuyenda mozungulira , kugwira ntchito mwakhama momwe mungathere nthawi yomwe mwasankha. Nthawi imene mumagwira ntchito imadalira zolinga zanu:
- Kuti mukhale ndi mphamvu , mukhoza kupuma sprints kwa masekondi 10 ndikupumula kwapitirira mphindi.
- Kuti mukhale opirira mukhoza kuchita 2 mphindi zapamwamba kwambiri cardio ndikutsatira masekondi 30 a mpumulo.
- Chifukwa cha kutayika kwa mafuta , mukhoza kukhala pakatikati - masekondi 30 a ntchito ndikutsatira mphindi 10 za mpumulo, mwachitsanzo.
- Nthawi yanu yopumula ndi yaifupi kwambiri . Kachiwiri, nthawi yomwe mumasankha imachokera pa zolinga zanu ndi msinkhu wanu. Malamulo onse ndi kupuma pokhapokha ngati mukufunikira kukankhira mwamphamvu ntchito yotsatira. Izi ndi zosiyana kwa aliyense, kotero muyenera kuyesetsa kupeza nthawi yabwino yopuma ya thupi lanu.
- Ntchito yanu yayifupi . Kuti mukhale ndi mphamvu yapamwamba kwambiri, mudzafuna kugwira ntchito yanu pakati pa 10-30 mphindi. Zoposa izi zingasokoneze mawonekedwe anu ndi mphamvu.
- Muyenera kumachita masewerawa kangapo pamlungu . Ntchitoyi imakhala yovuta kwambiri m'thupi, choncho yesetsani kuwonjezera maphunziro owonjezera pa sabata.
- Gwiritsani ntchito MetCon Training . Mbali iyi yophunzitsira si yoyamba. Ngakhale mutayamba kale kuchita masewera olimbitsa thupi, mukufunikirabe nthawi kuti thupi lanu lizigwira ntchito anaerobically ngati simukuchita kale ntchito yanu. Muyenera kuyamba ndi machitidwe olimbitsa thupi, monga pulogalamuyi ya otsogolera omaliza , ndipo pang'onopang'ono mumaphatikizapo kugwira ntchito mwakhama monga:
- Maphunziro a Pakati
- Oyang'anira Dera Loyamba
- Bootcamp
- Maphunziro Ofunika Kwambiri
Maphunziro a Tabata
Chitsanzo cha MetCon Workout
| Kutentha - Ntchito iliyonse ya cardio kwa mphindi zisanu kapena kuposa |
| Masekondi 30 - ma Burpees |
| Mphindi 10 - Mpumulo |
| Mphindi 30 - Squat Press |
| Mphindi 10 - Mpumulo |
| Mphindi 30 - Kukula kwa Mapiri |
| Mphindi 10 - Mpumulo |
| Masekondi 30 - Jumps |
| Mphindi 10 - Mpumulo |
| Mphindi 30 - Burpee ndi Renegade Rows |
| Mphindi 10 - Mpumulo |
| Mphindi 30 - Mapulogalamu a Plyo |
| Mphindi 10 - Mpumulo |
| Masekondi 30 - kunyamula zida |
| Mphindi 10 - Mpumulo |
| Masekondi 30 - Froggy Jumps |
| Mphindi 10 - Mpumulo |
| Mphindi 30 - Pushup ku mbali ya Plank |
| Bwerezani katatu |
| Mtima pansi |
Zotsatira:
Davis WJ, Wood D, Andrews R, et al. Maphunziro apamwamba amathandiza mphamvu ya wothamanga, kupirira kwamanyazi, ndi zina. J Strength Cond Res. 2008 Sep; 22 (5): 1487-502.
Glassman, G. "Kukonza Zamatsenga." Crossfit.com . 10 June 2003. Crossfit.com. 20 August 2013.
McCall, P. "Mmene Mungapezere Zotsatira Zenizeni ndi Kukonzekera kwa Metabolic Mu ACE 26 Oct 2012. 20 Aug 2013.
Mphamvu S, Howley T. "Kuchita masewera olimbitsa thupi ndi machitidwe a Immune." Physiology . McGraw Hill. 2012.