Kufulumira, Kugwira Ntchito Zogwira Mtima Ndizochita Zojambula za Cardio ndi Mphamvu
Maphunziro apamwamba a pulaneti (HICT) amaphatikizapo kuphatikiza maphunziro onse a cardio ndi kukaniza nawo ntchito yomweyo. Zimasintha thupi lakumtunda ndi lakutsika komanso kuchita masewera olimbitsa thupi. Lingaliro ndilovuta, chizolowezi chonse cha thupi chomwe chimalonjeza kuti kuperewera kwabwinoko kumakhala nthawi yochepa.
Chindunji chachikulu cha HICT ndi chakuti mumachulukitsanso pakapita nthawi-chiwerengero cha mafuta omwe thupi lanu limapitirizabe kutentha mutatha kuchita masewera olimbitsa thupi.
Anthu ena amaganiza kuti kupuma kwa thupi kapena kupuma kwa thupi (EPOC) kukuthandizani kuti mukhale ndi mphamvu yowonjezera thupi. CrossFit ndi Orange Theory Mphamvu zonse zomwe zimapangitsa kuti kutentha kwa mtima kwanu kukule.
Maphunziro Otsogolera Oyendetsa Bwino Ambiri Akuwonekera
Makhalidwe abwino ochita masewero olimbitsa thupi nthawi zambiri amakhala ndi mitundu iwiri yochita ntchito: cardio kwa pafupifupi 150 mphindi pa sabata ndikupatsanso mphamvu yophunzitsira mphamvu zomwe mumachita masiku ena. Ngakhale kuti ndizochita zolimbitsa thupi ziti zomwe mumasowa kuti mukhale ndi thanzi labwino komanso thanzi labwino, anthu ambiri alibe nthawi yochuluka yogwiritsira ntchito tsiku lililonse. Inde, pali njira zogwirizanitsa mphamvu ndi cardio mumasewero omwewo, koma izo zimatengera nthawi. Palinso kutsutsana ngati kuchita cardio koyamba kungapangitse mphamvu yanu yophunzitsa kukhala yosavuta, ndipo mosiyana.
Phunziro la 2013 la maphunzirowa omwe amaphatikizapo mphamvu ndi cardio zasonyeza kuti maphunziro a dera, atachita bwino kwambiri, amagwiradi ntchito. Inu mumatentha makilogalamu ndipo mumamanga mphamvu, zonse zomwe zimapangidwira. Izi zimakupulumutsani nthawi ndi mphamvu pamene ndikukupatsani ntchito yothandiza yomwe ingakupatseni zotsatira zowoneka bwino.
Ntchito ya HICT
Olemba olemba omwe amapanga machitidwe a HICT kuti awonetsetse kuti akugwiritsa ntchito njira zotsatirazi:
- Zaka zisanu ndi zinayi zozizira zomwe zinaphatikizapo kusakaniza zochitika za thupi la cardio ndi thupi. Posankha masewera olimbitsa thupi, amayang'ana:
- Thupi lonse, zochita masewera
- Zochita zomwe zimagwiritsa ntchito minofu yambiri ya thupi, monga chibowo , chifuwa , ndi kumbuyo
- Zimasuntha zomwe zingasinthidwe mosavuta pazigawo zolimbitsa thupi (mwachitsanzo, kukankhira pamadzulo m'malo mwa kupondereza anthu)
- Anasinthasintha pakati pa magulu a minofu ndi mphamvu. Mwachitsanzo, masewera olimbitsa thupi amatsatiridwa ndi masewera olimbitsa thupi ( mapapu ), komabe ntchito yaikulu (burpees) inatsatiridwa ndi ntchito yochepetsetsa (kugwedeza bondo ndi med med). Izi zimapuma mpumulo pakati pa magulu amphamvu ndi machitidwe amphamvu kuti muthe kukhala ndi mawonekedwe abwino ndikupewa kuthamanga mofulumira.
- Kuti apite patsogolo, anali ndi maphunziro omwe amachita masewera olimbitsa thupi pafupifupi 15 mpaka 20 kapena masekondi 30.
- Kuti mupite patsogolo kwambiri, zonsezi pakati pa zochitikazo zinali zochepa, osachepera mphindi 15.
- Dera limene anaika pamodzi (m'munsimu) linali ndi maminiti asanu ndi awiri ndipo analimbikitsa kuyendayenda mobwerezabwereza katatu kwa mphindi 20.
Chitsanzo cha HICT Workout
Pansi pali ntchito yomwe olemba maphunziro amaphatikiza pamodzi, amadzaza ndi zochitika 12 zomwe sizikusowa zipangizo, kugwiritsira ntchito minofu yonse ya thupi, ndipo zingathe kuchitidwa kulikonse. Chitani masewera olimbitsa thupi kwa masekondi 30, kupumula kwa masekondi khumi pakati ndi kubwereza nthawi imodzi kapena zitatu (kapena kuposa).
- Kuthamanga jacks
- Wall Sit
- Sakanizani
- Ball crunches
- Khwerero-Kupitirira
- Magulu
- Zimalonda
- Masamba
- Mabondo akulu apamwamba
- Maungulo
- Pushani kumbali yina
- Plank Yoyera
Izi ndi zitsanzo chabe komanso zochitika zamakono zowonjezereka zingafune kuwonjezera mphamvu mwa kuwonjezera kulemera kapena kuyesa kuchita masewera olimbitsa thupi.
Ubwino wa HICT
Ofufuzawa adapeza madalitso angapo a HICT monga:
- Imeneyi ndi njira yofulumira komanso yosavuta yochepetsera thupi ndi kutentha mafuta a thupi .
- HICT imathandizanso kuti mutha kuyambiranso-chiwerengero cha makilogalamu omwe mumawotcha mukatha kuchita masewera olimbitsa thupi.
- Mitundu ya ntchitoyi ingalimbikitsenso kwambiri mimba yamimba .
- Ntchito za HICT ndi zazifupi komanso zowonjezera nthawi.
- Amawonjezera VO2max komanso thupi lanu lonse.
Zisamaliro za HICT
Kukula kwakukulu kwa maphunziro oterewa kuphatikizapo kupuma kwakanthawi kumafuna mphamvu zambiri kuposa ntchito zamakhalidwe abwino. Chifukwa chakuti mukuyenda mofulumira, mudzafuna kudziŵa bwino zochitikazo kuti mukhale ndi mawonekedwe abwino, ngakhale mutatopa. Yesetsani kuchita masewera olimbitsa thupi ndi kupuma mokwanira monga momwe mukufunira ndikuchepetsafupikitsa momwe thupi lanu limakhalira bwino.
Chinthu chinanso choyenera kukumbukira kuti maphunziro apamwamba kwambiri, kaya ndi amtundu wanji, angapangitse kuti asapitirize kuvulaza, kuvulala, kapena kupsinjika ngati musapereke thupi lanu nthawi yokwanira. Yesetsani kuchita ntchitoyi kawiri pa sabata ndikukhala pakati. Ganizirani zosiyana ndi zochitika zina monga cardio, yoga, kapena Pilates kuti mugwiritse ntchito minofu yanu m'njira zosiyanasiyana.
> Chitsime:
> Klika B, Jordan C. Kupititsa patsogolo Maulendo Oyendetsa Maphunziro Pogwiritsa Ntchito Thupi Kulemera: Zomwe Zotsatira Zambiri Ndi Kuchepa Kwambiri Zamalonda. May / June 2013. ACSM's Health & Fitness Journal , 17 (3), 8-13. Sept 8, 2013.