Kuwonjezera Maphunziro Anu
Kuphunzitsa kulemera, kufotokozera mophweka kwa voliyumu ndi ntchito yochuluka bwanji, monga chiwerengero cha zomwe mumapanga pochita masewera olimbitsa thupi. Kutanthauzira kophweka kwamphamvu ndizovuta kuti maseĊµerawo azikhala ovuta, makamaka chifukwa cha kuchuluka kwa kulemera kapena kulemera kumene mumayambitsa.
Tengani zakufa zaku Romania monga chitsanzo. Ngati mukukweza mapiritsi asanu (kubwereza) ndi mapaundi 100 ndipo mumakweza makwerero 10, mwawonjezera voliyumu .
Ngati mupitiriza kubwereza pa zisanu koma kuwonjezera kulemera kwake kwa mapaundi 150, mwawonjezera kuchuluka kwa ntchitoyi.
Mavuto Ogwira Ntchito Pamodzi ndi Mphamvu
Mutha kudabwa kuti izi zimakhudza bwanji ntchito yanu komanso ngati zotsatirazo zili chimodzimodzi. Monga ndi zinthu zambiri mu masewera ndi masewera olimbitsa thupi, yankho sikuti ndi lakuda ndi loyera. Yankho lingasinthe malinga ndi kusiyana kwa zolembera.
Pankhaniyi, chitsanzo chapamwamba komanso katundu wambiri chidzawonjezera ntchito yanu ndi mapapu anu ndi kayendetsedwe kowonjezera ndi khama pa nthawi. Izi zidzakuthandizani kuti mukhale olimbitsa thupi komanso kuti mukhale ndi mphamvu komanso minofu. Mwinamwake mudzapeza mphamvu yambiri ndi minofu yambiri, koma osati kupirira kwake.
Koma, ngati mukulitsa kulemera kwa kukweza ndikusunga mofanana, mungapeze mtima wambiri komanso wamapapo pang'ono koma mphamvu yambiri ndi minofu, makamaka ngati kulemera kuli pafupi ndi zomwe mungathe kupirira 10 kubwereza.
Ndizopitirizabe malinga ndi momwe buku lililonse limagwirira ntchito kapena mphamvu.
Kuyeza kwa Voliyumu
Vuto lingakhoze kuwerengedwa mu maola ndi mphindi yomwe mumaphunzitsa pamlingo wapamwamba, kapena mwatsatanetsatane, mwa chiwerengero cha maselo ndi kubwereza pulogalamu yanu. Ngati mukupanga maphunziro a hybrid omwe amaphatikizapo maulendo kapena masentimita omwe alowetsedwa ndi zolemera, ndiye kuti voliyumu ikuphatikizapo ntchitoyi.
Mtengo wa maphunziro umatanthawuza mwamphamvu nthawi.
Kuyeza Kwambiri
Pakukweza, mphamvu nthawi zonse imatanthawuza kulemera kumene mumayambitsa, mwa kuyankhula kwina, momwe mumagwirira ntchito molimbika. Ngati mutasintha 20, ndiye kuti mwawonjezera kuchuluka kwa voliyumu, ndipo pamapeto pake ntchito yanu yonse idzawonjezeka ngati mutakwezera kulemera kapena chiwerengero cha reps kapena seti.
Ngati mumayendetsa malo omwe anaerobic akuthamanga kapena kayendetsedwe kawunikira, ndiye kuti mlingo wa zomwe mukuganiza kuti mukuchita (RPE) kapena mpweya wa mtima ukhoza kuwatsogolera. RPE nthawi zambiri imayesedwa pa mlingo wa 1 mpaka 10, pomwe 1 amakhala pomwepo ndipo 10 zimakhala zovuta momwe mungathere. Kapena, zikhoza kuwerengedwa pa Borg lonse la 6 mpaka 20, lomwe limapereka chiwerengero choyipa cha momwe mtima wanu umawerengera pamene wochulukitsidwa ndi 10. Onetsetsani kuti muyang'ane mtundu wotani womwe ukugwiritsidwa ntchito pa malangizo alionse.
Kuyeza kwa Mumtima
Monga mwachidziwitso, mphamvu yokhudzana ndi mlingo wa mtima imayesedwa ngati peresenti ya kuchuluka kwa mtima wanu ( MHR ). Mukhoza kulingalira kuchuluka kwanu kwa mtima ngati 220 kupatula zaka zanu, ngakhale izi zingakhale zolakwika kwa anthu ena. Mukhozanso kupanga gawo lapamwamba la zokambirana pamayang'aniro a dokotala kapena ochita masewera olimbitsa thupi kuti mutsimikizike kuti mumakhala pamtima.
Momwe mukugwirira ntchito mwakhama poyerekezera ndi kuyima kwa mtima wanu kudalira momwe mungagwirizane ndi inu. Mwachitsanzo, kwa munthu amene ali ndi matenda a mtima, kuyenda mofulumira kungapangitse kuchuluka kwa mtima kwa 70 peresenti ya MHR, pamene munthu wokhala ndi thanzi labwino akhoza kuthawa kapena kuthamanga mofulumira ndipo amakhalabe pa 70 peresenti .
Kuti mukhale ndi mavoti olimbitsa mtima, muyenera kukhala ndi 65 mpaka 75 peresenti ya MHR, ngakhale kuti anthu oyenera kuphunzitsidwa angaphunzitse mpaka 85 peresenti popanda kupita kutali kwambiri ku malo a anaerobic. M'madera a anaerobic, thupi lanu limagwiritsa ntchito mpweya wochuluka kusiyana ndi momwe mungathere kudzera m'mapapu kuti muthandizire kwambiri, ndipo mukulibwezera mwachidule ndi kutopa.
Chifukwa chapamwamba kwambiri , maphunziro a anaerobic inu mumaphunzitsa pa 85 peresenti MHR ndi pamwamba. Izi ndizochitidwa bwino mutapindula payeso labwino.