Zotsatira zolimbitsa thupi zingathandize kutentha makilogalamu ambiri
Ngati mukufuna kutaya thupi ndi kuchita masewera olimbitsa thupi, mukudziwa kale kuti izi zimaphatikizapo ntchito zambiri. Ndipotu, zolemba zolembedwa ndi American Council on Sports Medicine zimalimbikitsa kupitirira kapena khumi ndi limodzi pa sabata.
Ndizigawo zisanu za cardio, ntchito zitatu zophunzitsira mphamvu , ndi ntchito zitatu zosinthika, ngakhale kuti chiwerengero chimenecho sichiri chimodzimodzi kwa aliyense.
Chiwerengero cha ntchito zomwe mumagwiritsa ntchito chingasinthe mosavuta malingana ndi zolinga zanu, msinkhu wanu, ndondomeko, ndi kukula kwa ntchito yanu.
Ntchito yovuta kwambiri, monga mu maphunziro apamwamba kwambiri (HIIT) , yofupikitsa ntchito. Koma ngati mukulephera kugwira ntchito mwakhama, mungafunikire kuchita masewerawa mpaka masiku asanu ndi awiri kuti muwone zotsatira zowonjezera zolemera.
Kuyesera kugwilitsila nchito kangapo mlungu umodzi nthawi zambiri kumakhala kosatheka, ndipo, kwa ambiri a ife, zikuwoneka ngati njira yokhayo yochitira izi ndi kugwirizanitsa ntchito. Kuphatikiza ntchito ntchito kumapulumutsa nthawi komanso kukuthandizani kugwira ntchito pazinthu zonse zolimbitsa thupi - Cardio, mphamvu, ndi kusintha.
Izi zimatsogolera ku funso lakale: Kodi mumayamba kuchita chiyani, cardio kapena mphamvu?
Yankho sikuti nthawi zonse limadulidwa ndi zouma koma apa ndi njira imodzi yoyenera kuyang'anitsitsa: Ngati cholinga chanu ndi kuchepa thupi ndipo mukufuna kuwonjezera ntchito yanu, kuchita cardio poyamba kungakhale njira yopita.
Ubwino wa Cardio Musanayambe Kuphunzitsa Mphamvu
Ngati mwasokonezeka kuti muyambe kuchita maphunziro a cardio kapena mphamvu, musakhale nokha. Akatswiri amasiyana pa nkhaniyi, ndipo ena amalimbikitsa cardio musanafike kuti thupi lanu liwotchedwe kukweza zolemera. Minofu yamtundu imapanga bwino ndipo pamakhala pangozi yochepa ya kuvulala ngati thupi lanu likutentha ndi kukonzeka.
Ena amanena zotsutsana, kunena kuti cardio ikhoza kufooketsa minofu yanu, motero kuphunzitsa kulemera kwanu sikungathandize. Pakhoza kukhala ndi chinachake pazitsutsano chomwecho.
Kotero, ndani akulondola? Palibenso yankho lolondola ndipo zomwe mukuchita zidzakhazikitsidwa pa zolinga zanu ndi zomwe mumakonda.
Komabe, ngati cholinga chanu ndi kuchepetsa thupi, cardio musanayambe mphamvu zingakhale bwino kwambiri chifukwa ndi:
- Kukulitsa Khalori Yanu Kutentha - Kuchita cardio ndi mphamvu panthawi yomweyi kumapangika masewera olimbitsa thupi osati kumangotentha kwambiri makilogalamu koma kuchita cardio poyamba kumapangitsa kuti calories ikugwiritsidwe ntchito mwakhama kuyambira pa gawo la cardio imayatsa makilogalamu ambiri kuposa maphunziro a mphamvu.
- Kuwonjezeka Kwambiri Kutayika - Kupanga cardio kumangothamangitsa kwambiri ntchito yanu yopuma (EPOC) , kapena chiwerengero cha zakudya zomwe thupi lanu limapitirizabe kutentha mutatha kuwonetsera. Kafukufuku wina wofalitsidwa mu Journal of Strength and Conditioning Research anatengera amuna khumi omwe anamaliza ntchito zitatu zosiyana:
- Kuphunzitsa zolemera
- Kuphunzitsa kulemera / kuthamanga
- Kuchita masewera olimbitsa thupi / kulemera
Zonsezi ndi zifukwa zomveka zoyenera kuchita cardio poyamba, koma pali funso lina lokhudza kumanga minofu. Kodi kuchita cardio kumakhudza kwambiri thupi lanu kuti lipeze mphamvu ndi chipiriro?
Kafukufuku wina, omwe adatsata ophunzira pa miyezi itatu, adapeza kuti kuchita cardio panthawi imodzimodzi monga maphunziro amphamvu sanasinthe chitukuko cha mphamvu ya mphamvu kapena mphamvu zamphamvu. Izi ndi zofunika ngati mukufuna kumanga minofu kapena kugwira ntchito pa mphamvu yanu.
Chinsinsi chenicheni ndicho kupita ndi zolinga zanu. Ngati cholinga chanu chachikulu ndikumanga minofu yaikulu , kukweza zolemera ziyenera kubwera poyamba kuti muthe kupereka mphamvu zanu zonse ndi cholinga chanu.
Mwina simungayambe kukhala ndi cardio, kapena kumakhala ndifupikitsa HIIT cardio workouts kuti muwonjezere mphamvu yanu ndi chipiriro.
Pangani Ikugwiritsireni Ntchito
Ndibwino kuti ukhale ndi chitsogozo koma momwe umagwiritsira ntchito ntchito yanu idzadalira zinthu zosiyanasiyana:
- Zolinga Zanu : Ngati cholinga chanu ndikutaya thupi , mukhoza kuyamba cardio kuti muwonjeze nthawi yopuma . Ngati muli ndi cholinga chenicheni kapena masewera, mudzafuna kuika izo poyamba. Mwachitsanzo, ngati mukuphunzitsa mpikisano wothamanga, mudzafuna kuyang'ana mphamvu zanu pazomwe mukugwira ndikukonzekera mphamvu zanu pa masiku anu.
- Zofuna zanu : Ngati kukweza zolemera poyamba kumakukondani, palibe chifukwa choti musinthe. Lingaliro ndilo kukhala ndi chizoloŵezi chosasinthika, nthawi yoyenera yogwiritsira ntchito ntchito iliyonse yomwe ikugwirizana ndi moyo wanu.
- Ndandanda yanu : Mudziko lokoma, mutha kuchita masewera olimbitsa thupi komanso okhudzidwa, koma ambiri a ife tiribe nthawi yotereyi. Sungani nthawi yochita masewera olimbitsa thupi ndikukwaniritsa zomwe mungathe panthawiyo.
Ndipo kumbukirani kuti simusowa kusiyanitsa zochitika za cardio ndi mphamvu. Ndipotu, masiku ano pali njira zosiyanasiyana zogwirira ntchito zonse mofanana.
Kukonza kwa mavitamini ndi njira imodzi, yomwe imaphatikizapo mphamvu yanu ya cardio ndi mphamvu zomwe zimathandiza minofu yanu. Zimaphatikizapo kugwiritsa ntchito mwamphamvu kwambiri, kuyenda kwa thupi lonse, nthawi zambiri ndi zolemetsa, zomwe zimapangitsa kuti mtima wanu ukhale wovuta pamene mukuthandizani kulimbitsa.
Mutha kuchoka ku zochitika zina kupita kutsogolo ndipo liwiro ndilo limene limapangitsa kuti mtima wanu uyambe kuthamanga, komanso kuchita masewera olimbitsa thupi. Mphindi 10-Minute Met Con Workout ikuwonetsani momwe ntchitoyi imagwirira ntchito.
Njira ina ndi yofanana ndi yomwe imagwirizanitsidwa ndipamwamba kwambiri . Mofanana ndi met con, HICT ikuphatikizapo kuphatikiza ma cardio ndi mphamvu zomwe zimapangitsa kuti azigwira ntchito yomweyo. Kotero, mwachitsanzo, mukhoza kumangogwira malo kwa mphindi, kenako pitani ku masewerawa ndi makina apamwamba omwe amatsatiridwa ndi burpees.
Yesani kafukufukuyu kamodzi kapena kawiri pa sabata ndipo muzitha kugwira ntchito kumadera onse olimbitsa thupi pamene mukuwotcha mafuta ambiri panthawi yomweyo.
Kuyikamo Zonse
Ndi zonsezi mmalingaliro, kodi mumagwirizanitsa bwanji? Kodi nthawi yochita masewera olimbitsa thupi ikuwoneka bwanji ngati mukuphatikizapo cardio ndi mphamvu?
Pali njira zambiri zowakhazikitsira miyambo ya cardio / mphamvu, palibe njira yowaphimba onse. Komabe, pansipa mungapeze chitsanzo chimodzi chokha cha momwe mungagwirire ntchito yanu yonse. Izi zikuganiza kuti mukugwira ntchito kwa ola limodzi.
Chitsanzo cha Kalendala Yopangira Sabata Yopatsa Mafilimu / Mphamvu
| Tsiku 1: 30-Minute Ntchito ya Cardio Medley , Thupi Lalikulu la Thupi | Tsiku lachiwiri: Sankhani 1 Ntchito yopangira Mafuta 300 Calories mu Mphindi 30 , Kuphunzira Kwambiri |
| Tsiku 3 : 30-Minute Low Impact Cardio Blast Workout (maulendo 2), Thupi la pansi | Tsiku 4: Pumula |
| Tsiku 5: Cardio Endurance Workout , yang'anani | Tsiku 6 : Mphamvu Zonse za Pakhomo Panyumba Kapena Maphunziro a Dera |
| Tsiku 7: Kuwala masentimita 20-30 akuyenda |
Zingatenge nthawi kuti muzindikire ndondomeko yomwe ikukuthandizani ndipo pulogalamuyo idzasintha sabata ndi sabata, malingana ndi zomwe zikuchitika m'moyo wanu. Ndipotu, simukuyenera kuchita zomwezo nthawi zonse. Ndibwino kusakaniza zinthu ndikuyesera njira zosiyana.
Mungapeze kuti mumakonda kupanga mphamvu poyamba, chabwino. Kapena mwinamwake mumakonda kuchita masewera olimbitsa thupi kawiri patsiku, kuchita masewera olimbitsa thupi m'mawa ndi kuphunzitsa mwamphamvu masana.
Chinsinsi ndichosunga zinthu mophweka ndi zoyenera pa zomwe mungathe. Palibe buku la malamulo ndipo palibe njira yolakwika yochitira masewera olimbitsa thupi. Kuonetsetsa kuti mukuchita chinachake tsiku ndi tsiku ndi cholinga chachikulu chokhala nacho.
> Zotsatira:
> Chtara M, Chaouachi A, Levin GT, et al. Zotsatira za chipiriro Chamtundu ndi Maphunziro Otsutsana ndi Dera Zomwe Zili pa Muscular Strength ndi Power Development. Journal of Strength and Conditioning Research . 2008; 22 (4): 1037-1045. lembani: 10.1519 / jsc.0b013e31816a4419.
> Dalleck, L. "Kodi Otsatira Anu Akuchita Zochita Zabwino Panthaŵi Yoyenera?" ACE: Community: Nkhani zotsimikiziridwa: March 2011.