Kuchita masewerawa kwa nthawi yaitali ndi kovuta ndi mtundu wa maphunziro apamwamba kwambiri (HIIT) omwe amathandiza kupirira, kuwonjezera anaerobic pakhomo ndi kuwotcha mafuta owonjezera ndi mafuta panthawi yomwe mudaphunzira.
Pochita masewera olimbitsa thupi, mudzakhala ndi mphindi 10 zamphindi zapamwamba zomwe mukugwira ntchito pa Mzere 7-8 pazomwe mukuganiza kuti mukuchita.
Muyenera kukhala ogwira ntchito mwakhama, koma mutha kukwaniritsa gawo ili kwa mphindi 4 zonse. Pakati pa nthawiyi, mutha mpumulo wa mphindi ziwiri pamene mudzachita kayendedwe kochepa kuti mupeze.
Pamene mutopa, mungafunike kuchepetsa kapena kuchepetsa kutsata / kusamalitsa kuti mukhalebe ndi Mzere 7-8. Musakhale kapolo wa zoikirako zanu, koma musinthe iwo kuti akhalebe m'magulu omwe atchulidwa.
Izi ndizovuta kwambiri, choncho pangani nthawi yozengereza ngati mukufunikira kuti mugwirizane ndi msinkhu wanu ndi zolinga zanu. Mungathe kuchita zimenezi pamasewera aliwonse a cardio (yosungidwa kuti muwonetseke mosavuta) kapena ntchito iliyonse yakunja monga kuyenda, kuthamanga kapena njinga.
Ntchitoyi imapindulitsa kwambiri pochita masewero olimbitsa thupi kapena apamwamba ndipo zingayese kuchita kuti mupeze zofunikira zomwe mukuganiza kuti mukuchita.
Kuthamanga Kwambiri Kwambiri Kuthamanga Kwambiri KUKHALA KUGWIRITSA NTCHITO
| Nthawi | Kuthamanga / Kuthamanga | Ntchito Yodziwika |
|---|---|---|
| Mphindi 5 | Khalani otenthetsa pafupipafupi | 4 - 5 |
| Mphindi 4 | Pang'onopang'ono kuwonjezera mwamsanga, kutsamira ndi / kapena kukana mpaka mutagwira ntchito mwamphamvu. Muyenera kukhala kunja kwa malo anu otonthoza ndi kupuma molimbika, koma mutha kusunga gawo ili kwa mphindi 4 zonse. | 7 - 8 |
| Mphindi 2. | Pezani liwiro mofulumira kwambiri kuti mupulumuke | 3 - 4 |
| Mphindi 4 | Lonjezerani liwiro lanu, kulolera ndi / kapena kukana mpaka mutagwira ntchito mofulumira. | 7 - 8 |
| Mphindi 2. | Pezani liwiro mofulumira kwambiri kuti mupulumuke | 3 - 4 |
| Mphindi 4 | Lonjezerani liwiro lanu, kulolera ndi / kapena kukana mpaka mutagwira ntchito mofulumira. | 7 - 8 |
| Mphindi 2. | Pezani liwiro mofulumira kwambiri kuti mupulumuke | 3 - 4 |
| Mphindi 4 | Lonjezerani liwiro lanu, kulolera ndi / kapena kukana mpaka mutagwira ntchito mofulumira. | 7 - 8 |
| Mphindi 2. | Pezani liwiro mofulumira kwambiri kuti mupulumuke | 3 - 4 |
| Mphindi 4 | Lonjezerani liwiro lanu, kulolera ndi / kapena kukana mpaka mutagwira ntchito mofulumira. | 7 - 8 |
| Mphindi 2. | Pezani liwiro mofulumira kwambiri kuti mupulumuke | 3 - 4 |
| Mphindi 4 | Lonjezerani liwiro lanu, kulolera ndi / kapena kukana mpaka mutagwira ntchito mofulumira. | 7 - 8 |
| Mphindi 2. | Pezani liwiro mofulumira kwambiri kuti mupulumuke | 3 - 4 |
| Mphindi 4 | Lonjezerani liwiro lanu, kulolera ndi / kapena kukana mpaka mutagwira ntchito mofulumira. | 7 - 8 |
| Mphindi 2. | Pezani liwiro mofulumira kwambiri kuti mupulumuke | 3 - 4 |
| Mphindi 4 | Lonjezerani liwiro lanu, kulolera ndi / kapena kukana mpaka mutagwira ntchito mofulumira. | 7 - 8 |
| Mphindi 2. | Pezani liwiro mofulumira kwambiri kuti mupulumuke | 3 - 4 |
| Mphindi 4 | Lonjezerani liwiro lanu, kulolera ndi / kapena kukana mpaka mutagwira ntchito mofulumira. | 7 - 8 |
| Mphindi 2. | Pezani liwiro mofulumira kwambiri kuti mupulumuke | 3 - 4 |
| Mphindi 4 | Lonjezerani liwiro lanu, kulolera ndi / kapena kukana mpaka mutagwira ntchito mofulumira. | 7 - 8 |
| Mphindi 5 | Khalani pansi mofulumira kwambiri. | 3 - 4 |
| Chiwerengero: | Mphindi 64 |
Maseŵera Ogwira Ntchito Odziwika Ogwira Ntchitoyi
Mzere wa 3-4 ndi kumene mumakhala bwino, kupuma pang'ono pokha kuposa nthawi zonse, mwinamwake kulumpha pang'ono, koma kumatha kukambirana mokwanira.
Mzere 7-8 ndi khama lolimba lomwe mungathe kulipirira kwa mphindi 4 zonse. Muli kunja kwa malo anu otonthoza, koma mukhoza kutsiriza nthawi.
Zosamala: Izi ndizochita mwamphamvu kwambiri zomwe sizingakhale zoyenera kwa Oyamba. Funsani dokotala musanayambe pulogalamu yochita masewera olimbitsa thupi.