Kupuma kothamanga kwapadera ndi mtundu wa maphunziro apamwamba kwambiri (HIIT) omwe amathandiza kumanga chipiriro, kuwonjezera anaerobic pakhomo ndi kuwotcha mafuta owonjezera ndi mafuta panthawi yomwe mudaphunzira . Pulogalamuyi, mutha kutentha (10 Mphindi) musanapite kuzipangizo zina 4 pa Mzere wa 9 pa tchatiyi yomwe mukuganiza kuti mukugwira ntchito kwa masekondi makumi atatu ndi atatu.
Pakati pa mphindi iliyonse, mudzachira mosavuta kwa mphindi 4.5, ndikukupatsani nthawi yochuluka yoti mukonzekere kutsogolo.
Mungafunike nthawi yowonjezera ngati thupi lanu silikumverera kuti likukonzekera koyamba. Tengani nthawi yochuluka yomwe mumasowa kuti mukhale otentha kuti mutha kupewa chovulaza.
Kusamala
Kumbukirani kuti khama lanu lonse ndi lovuta kwambiri ndipo, ngati ndinu ochita masewera olimbitsa thupi, ma sprints anu ayenera kukhala kunja, osasiya kalikonse mu thanki ya mpweya. Nthawi yobwezeretsa idzakuthandizirani kudzaza tanki ya gasi, kubwezera ngongole ya oxygen ndikuchitanso zotsatirazi.
Ngati ndinu oyamba, khama lanu silidzakusangalatsani, choncho ndikuyambitseni kuti muyambe ndi Ntchito Yoyamba Yoyambira , yodziwitsani momwe mumamvekera pakapita nthawi ndikuyamba kugwira ntchitoyi.
Ndipo, chinthu chinanso choyenera kuganizira ndi chakuti izi sizitanthauza kuti zimakhala zolimbitsa thupi. Mungathe kuchita zimenezi pamakina aliwonse, muyeso yopangira njira, kapena mukhoza kuchita izi ndi ntchito iliyonse yakunja monga kuyenda, kuthamanga kapena njinga.
Ndipotu, mtundu woterewu umakhala wosavuta kunja kapena pa bicycle.
Ngati mukugwiritsa ntchito makina opangira mapepala, mungafunike kumanga nthawi yochulukirapo pang'onopang'ono, chifukwa zimatenga pang'ono kuti sitimayi ikufulumizitse ndikuzengereza. Dzipatseni nokha masekondi 10-15 kuti muwonjezere liwiro lanu kumayambiriro ndiyeno masekondi 10-15 kumapeto kuti muchepetse zinthu.
Ntchitoyi imakhala yabwino kwa ochita masewero olimbitsa thupi omwe akufunikanso kukhala ovuta.
| Nthawi | Kuthamanga / Kuthamanga | Ntchito Yodziwika |
|---|---|---|
| Mphindi 5 | Khalani otenthetsa pafupipafupi | 4-5 |
| Mphindi 5 | Baseline: Wonjezerani msanga pang'onopang'ono kuti mukhale omasuka, mofulumira | 5 |
| Masekondi 30 | Sakani zonse mwamsanga momwe mungathere | 9 |
| 4.5 min | Limbikitsani msanga kuti muthamangitse bwino | 4-5 |
| Masekondi 30 | Sakani zonse mwamsanga momwe mungathere | 9 |
| 4.5 min | Limbikitsani msanga kuti muthamangitse bwino | 4-5 |
| Masekondi 30 | Sakani zonse mwamsanga momwe mungathere | 9 |
| 4.5 min | Limbikitsani msanga kuti muthamangitse bwino | 4-5 |
| Masekondi 30 | Sakani zonse mwamsanga momwe mungathere | 9 |
| 4.5 min | Onetsetsani mosavuta | 3-4 |
| Chiwerengero: | Mphindi 30 |
Pambuyo pa Ntchito
Onetsetsani kuti mutenge nthawi kuti muzizizira ndikutsitsimutsa . Mtundu woterewu umakhala wovuta kwambiri thupi, choncho onetsetsani kuti mupumule, muzipuma ndikutsatiranso ndi masewera olimbitsa thupi tsiku ngati kuthamanga, kuphunzitsa mphamvu kapena mtundu wina wa cardio.
Ngati mwatuluka kunja, mumangofuna kuchita masewerawa kawiri pa sabata ndi masiku ambiri opuma kuti musagwiritse ntchito.