Chitani Zochita kwa Oyamba
Ambiri aife sitingathe kupita nthawi yoposa tsiku popanda kumva chinachake chochita masewera olimbitsa thupi chifukwa chakuti mwina ndi imodzi mwa zipangizo zabwino kwambiri zomwe tiyenera kulimbana nazo kunenepa kwambiri , mitundu ina ya khansa , shuga ... mndandanda umapitirirabe .
Nthawi zina zimasokoneza ndi zomwe zimatanthauza kuchita masewera olimbitsa thupi. Ndi zinthu ziti zomwe muyenera kuchita? Kodi mumapanga bwanji pulogalamu yochita masewero olimbitsa moyo wanu, zolinga zanu, ndondomeko yanu, ndi thanzi lanu?
Ndikwanira bwanji?
Pansipa mudzapeza kuwonongeka kwathunthu kwa masewera olimbitsa thupi komanso zigawo zonse zomwe mukufunikira kukhazikitsa ndondomeko yochita masewera olimbitsa thupi yomwe ikukhudzana ndi zosowa zanu zonse.
Phindu la Kuchita Zochita
Nthawi zonse ndibwino kukukumbutsa za zozizwitsa zonse zochita masewero olimbitsa thupi zomwe zingakuthandizeni , mwakuthupi ndi m'maganizo.
Sikuti kumangokhalira kukumbukira chifukwa chake kuli kofunika kwambiri, kumathandiza kuti pakhale mgwirizano womwe umayenera kuti ukawuke tsiku ndi tsiku ndikusuntha thupi lako.
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6 Zochita Zokhudzana ndi Maphunziro Othandiza Kuwonjezera Kuchita Masewera
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Zosakondweretsedwa ndi masewera olimbitsa thupi? Nazi Njira 6 Zochita Zofanana ndi Pro
Chinthu chabwino kwambiri pa zochita masewera olimbitsa thupi ndikuti simukusowa zambiri kuti mupeze phindu. Ngakhale mphindi zingapo patsiku kungakuthandizeni kukhala ndi thanzi labwino. Nazi zinthu zina zomwe zingakuthandizeni kuchita:
- kulemera
- kuchepetsa nkhawa
- kuthandizani zizindikiro za kupsinjika maganizo ndi nkhawa
- kuchepetsa chiopsezo cha matenda a mtima ndi mitundu ina ya khansa
- kulimbitsa mtima wanu
- ndikupatseni mphamvu zambiri
- Thandizani kuti mugone bwino
- kuwonjezera kuchuluka kwa mafupa
- kulimbitsa mtima ndi mapapo
- kusintha khalidwe lanu labwino
- Sungani chidaliro chanu
Tangoganizani za izo. Kuchita masewera olimbitsa thupi ndi chinthu chimodzi chomwe mungachite tsiku ndi tsiku kuti mumve bwino. Ngakhale mutangoyenda pang'ono mphindi zisanu, mutha kusintha thanzi lanu ndikuchita zabwino kwa thupi lanu.
Mfundo ya FITT
Pali mfundo zina zomwe zimayendetsa dziko lonse lapansi, ndipo kuzidziwa izo kungakuthandizeni kukhazikitsa ndi kugwiritsira ntchito zigawo zosiyana pa ntchito yanu.
FITT ndi njira yosavuta kukumbukira zovuta zomwe mungagwiritse ntchito popewera mbale komanso kusunga thupi lanu:
- Nthawi zambiri mumachita masewera olimbitsa thupi
- Zovuta - momwe mumagwirira ntchito molimbika
- Nthawi - utayesetsa kuchita masewera otani?
- Mtundu - mtundu wa masewera olimbitsa thupi omwe mukuchita (mwachitsanzo, kuthamanga, kuyenda, etc.)
Mukamagwira ntchito mokwanira, nthawi, komanso nthawi zambiri, thupi lanu lidzasintha (limatchedwanso Kuchita Maphunziro ) ndipo mudzayamba kuona kusintha kwa kulemera kwanu, kuchuluka kwa mafuta a thupi , kupirira kwa cardio, ndi mphamvu. Pamene thupi lanu likukonzekera ku ma fitt wanu amasiku ano, ndi nthawi yogwiritsira ntchito imodzi mwa iwo.
Mwachitsanzo, ngati mwakhala mukuyenda katatu pa sabata kwa mphindi 20 ndipo mwasiya kuwona kusintha, mungasinthe pulogalamu yanu m'njira imodzi kapena ingapo:
Maulendo - Yambani tsiku limodzi loyenda.
Kuthamanga - Yonjezerani kuphulika kofulumira koyenda, kuyenda mofulumira, kapena kuphunzitsa mapiri.
Nthawi - Yonjezerani nthawi 10 mpaka 15 nthawi yopuma.
Mtundu - Chitani zinthu zosiyana, monga njinga, kusambira, kapena aerobics.
Kusintha zosiyana siyana izi masabata asanu ndi limodzi kapena asanu ndi limodzi kungakuthandizeni kuti maphunzirowa apite.
Kukanika Kwambiri ( Mfundo Yowonjezereka )
Pofuna kulimbitsa mphamvu yanu, kupirira kwanu, ndi kukulitsa thupi lanu, muyenera kupititsa patsogolo pang'onopang'ono, mwamphamvu, ndi nthawi ya ntchito yanu. Njira yosavuta yogwiritsira ntchito thupi lanu ndiyo kuyesa ntchito zosiyanasiyana. Ngati mumayenda pamtunda, yesetsani kukwera njinga yomwe ingagwiritse ntchito minofu yosiyana ndikukulolani kutentha makilogalamu ambiri. Ngati mwakhala mukupanga biceps curls ndi dumbbells, sungani ku barbell.
Zenizeni
Mfundo imeneyi ndi yomwe imamveka. Izi zikutanthawuza kuti ntchito yanu iyenera kukhala yeniyeni pa zolinga zanu. Ngati mukuyesera kukonza nthawi yanu yopambana, muyenera kuganizira mofulumira. Ngati cholinga chanu chachikulu ndi thanzi, kukhala olimba thupi, ndi kulemera, muyenera kuganizira mphamvu za thupi , cardio , ndi zakudya zabwino.
Onetsetsani kuti maphunziro anu akugwirizana ndi zolinga zanu.
Kupumula ndi Kubwezeretsa
Ngakhale kuti nthawi zambiri timaganizira zochita masewera olimbitsa thupi, kupumula ndi kuchira n'kofunikanso kuti tipeze kufooka kwanu ndi zolinga zathu . Ngakhale kuti nthawi zambiri mumatha kuchita cardio tsiku lililonse (ngakhale mutatha kupuma mukagwira ntchito mwakhama ), muyenera kukhala ndi tsiku lokhazikika pakati pa ntchito yophunzitsa mphamvu. Onetsetsani kuti simukugwira ntchito minofu yomweyi masiku awiri mzere kuti mupereke thupi lanu nthawi yoti mupumule.
Malangizo a Kuchita Zochita
Mfundo ya FITT imakuthandizani kukhala ndi maganizo ambiri, koma kuti mupeze mphamvu, yoyenera, thupi, mukufunikira zigawo zikuluzikulu zitatu. Izi zimaphatikizapo cardio, kuphunzitsa mphamvu, ndi kusinthasintha maphunziro. Kukhala ndi zinthu zonsezi kumakupatsani pulogalamu yolimbitsa thupi yomwe ingakuthandizeni kuti mukhale ndi mphamvu komanso kupirira pamene mukuchita zinthu mosasinthasintha, moyenera komanso mosasinthasintha.
Kudziwa malangizo a chigawo chilichonse kukuthandizani kukhazikitsa pulogalamu yabwino.
Cardio Guide
Kuchita masewera olimbitsa thupi ndi chinthu chilichonse chokhazikika chomwe chimapangidwa mosalekeza ndipo chingakhale ndi zinthu monga kuyenda , kuthamanga , aerobics, njinga, kusambira, ndi kuvina.
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Chilichonse Chimene Muyenera Kudziwa Ponena za 5 Ziwalo za Kugonana
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Kodi Zambiri Zochepa ndi Zosakaniza Zosakaniza Zambiri?
Cardio imalimbitsa mtima ndi mapapo, kumapirira kupirira ndi kuyatsa mafuta, zomwe zimakuthandizani kuchepetsa thupi. Ngakhale kuti nthawi zonse mumakhala ndi pulogalamu ya cardio yomwe ikugwirizana ndi msinkhu wanu, zolemba zonse za cardio zolimbitsa thupi ndizo:
- Pofuna kupeza thanzi labwino, khalani ndi cardio 30 patsiku, masiku asanu pa sabata kapena cardio yolimba maminiti 20 patsiku, masiku atatu pa sabata.
- Pofuna kutaya thupi, mungafunikire kuchita masabata 60 mpaka 90 masiku angapo pa sabata.
Kugwira ntchito mopitirira malire kutanthauza kuti mukugwirabe ntchito koma mukutha kuyankhula, zomwe ziri za Mgwirizano wachisanu pazomwe mukuganiza kuti mukuchita.
Kumbukirani kuti mungathe kupatsanso ntchito yanu tsiku lonse ndikupeza zotsatira zomwezo.
Cardio Resources
- Cardio 101
- Zojambula za Cardio
- Anthu Oyamba Kutengera
Malangizo Othandiza Othandiza
Maphunziro olimbitsa thupi ndi mtundu wina wa masewera olimbitsa thupi omwe amagwira ntchito mosiyana ndi cardio. Ndi kulimbikitsidwa kwa mphamvu, mumakweza zolemera (dumbbells, barbells, kukana magulu , makina, etc.) kulimbitsa minofu, mafupa, ndi minofu.
Maphunziro olimbitsa thupi ndi ofunikira kwambiri kulemera kwa thupi monga cardio. Mwa kukweza zolemera, mumapanga minofu yowonda, yomwe imapangitsa kuti thupi likhale lochepa komanso limachepetse mafuta -pokhapokha mutayang'anitsitsa kudya kalori.
Mfundo zowonjezereka zothandizira mphamvu ndi izi:
- Sankhani masewera 8 mpaka 12, ndikuwongolera magulu akuluakulu a thupi ( m'munsi thupi , chifuwa , kumbuyo , mapewa , biceps , triceps , ndi abs ).
- Kwa oyamba kumene, yesetsani kuchita masewera olimbitsa thupi osachepera asanu ndi atatu mphambu makumi asanu ndi awiri (16) mpaka 16. Kuchita masewera apamwamba kungapange maselo awiri kapena atatu.
- Phunzitsani gulu lililonse la minofu masiku awiri kapena atatu masiku osaphatikizapo pa sabata.
- Gwiritsani ntchito masewera olimbitsa thupi mwa kugwiritsa ntchito mawonekedwe ake onse ndikugwiritsa ntchito mawonekedwe abwino.
Mphamvu Yophunzitsa Zothandizira
Malangizo Okhazikika
Pamene kutambasula kawirikawiri kumayesedwa kwambiri, ndi chimodzi mwa zofunika kwambiri kuti tikhale osasamala pamene tikukalamba. Ndipo, mosiyana ndi zovuta za maphunziro a cardio ndi mphamvu, zimakhala zosangalatsa ndipo zimakhala zabwino.
Kutambasula kumachitika nthawi iliyonse patsiku, koma ndifunikanso kutambasula pambuyo pa ntchito yanu, makamaka ngati muli ndi malo ovuta kwambiri. Malangizo othandizira kutambasula ndi awa:
- Tambani minofu yanu mukakhala ofunda (mutatha kutenthedwa, kapena bwino, mutatha kuchita masewera olimbitsa thupi).
- Kodi static imayambira ndi kuganizira pa zolimba, monga hamstrings ndi kumbuyo.
- Dulani zosachepera masiku awiri kapena atatu pa sabata. Ngakhale kulibwino kungakhale tsiku lirilonse.
- Tambani mkati mwa kuyenda kwanu. Kutambasula sikuyenera kuvulaza.
- Gwirani chingwe chilichonse kwa masekondi 15 mpaka 30 ndipo chitani maulendo awiri kapena anaiwo.
Musaiwale kuti ntchito ya yoga ndi njira yabwino kwambiri yodzipangira thupi lanu panthawi imodzimodziyo kuti mukhale ndi chipiriro ndikulimbikitsanso kuchepetsa nkhawa. Pilates imalimbikitsanso kusinthasintha pamodzi ndi mphamvu zazikulu ndi kukhazikika. Zonsezi ndizowonjezera ku chizoloŵezi cha maphunziro a cardio ndi mphamvu.
Kusinthasintha, Yoga, ndi Pilates Resources
Kuziyika Izo Palimodzi
Zotsatira zonsezi ndi zabwino, koma kodi mumagwiritsa ntchito bwanji pulogalamu yochitira masewera olimbitsa thupi pamene mukupeza cardio, mphamvu, ndi kusinthasintha zonse mwakamodzi?
Pali njira zambiri zokhazikitsa ndondomeko, koma ndondomekoyi imasonyeza momwe mungayambire ngati muli oyamba:
| Tsiku 1 | Tsiku 2 | Tsiku 3 | Tsiku 4 | Tsiku lachisanu | Tsiku 6 |
| 20-Minute Cardio Thupi lakumtunda | Mphamvu Yonse ya Thupi Kuphwanya Thupi Lonse | Pumula kapena Tambasula | 20-Minute Cardio Thupi lakumtunda | Mphamvu Yonse ya Thupi Kuphwanya Thupi Lonse | Pumula kapena Tambasula |
Zambiri zokhudza kukhazikitsa pulogalamu yonse .
Kulimbikitsanso Kuchita Zochita
Ngakhale n'kofunika kudziŵa zofunikira zoyenera kuchita komanso zoyenera kuchita, sitepe yofunika kwambiri pakuyambitsa chizoloŵezi chochita masewero olimbitsa thupi ndikuyang'ana lingaliro la zolinga. Popanda izo, malangizo onse padziko lapansi sangakupindulitseni.
Ndikofunika kukumbukira kuti zolinga sizichitika basi. Ndi chinachake chimene mumapanga kuti chichitike tsiku ndi tsiku. Ngati muli ndi zifukwa zambiri zochitira masewera olimbitsa thupi, nthawi zonse mumakhala ndi chinachake chomwe chingakuchititseni kusunthira, ngakhale pamene zovuta zimabwera. Gawo lovuta kwambiri la zolimbitsa thupi likuyamba. Ngati mungathe kufika pamtundawu, mutapambana theka la nkhondoyo. Malingaliro ena:
- Dzikumbutseni za zolinga zanu zolepheretsa kulemera .
- Ganizirani za chochitika cham'tsogolo kuti mukonzekere (ukwati, tchuthi, etc.).
- Ganizirani momwe mungagwiritsire ntchito mphamvu zambiri kuti mupeze zinthu zambiri.
- Tangoganizirani momwe mumamvera mukamaliza ntchito.
- Ganizirani za nthawi yogwiritsira ntchito nthawi ngati nthawi yokha yomwe mungadzipezere nokha tsiku lonse.
- Dzikumbutseni momwe mungamve bwino mukamatsatira.
- Dzilonjezeni nokha mphotho ya kumaliza masewera anu.
- Ganizilani za matenda onse ndi matenda omwe mumachita masewera olimbitsa thupi angakulepheretseni.
- Dzikumbutseni kuti ntchitoyi ndi yofunika kuti mukwaniritse zolinga zanu
Zosangalatsa Zolimbikitsa
- Kulimbikitsidwa Kuchita Zochita Zolimbitsa Thupi
- Kuchita Zochita Zolimbitsa Thupi
- Zifukwa 10 Zomwe Simukuzichita
- Kutaya Kwambiri Kwambiri
Njira yabwino kwambiri yochitira masewero olimbitsa thupi ndi kuyamba ndi chinthu chophweka ndi chophweka. Yesani kuyenda masiku angapo pa sabata ndikulolera kuti mukhale okonzeka kuyesa ntchito zambiri. Chofunika ndikuthamangitsa thupi lanu nthawi zonse.
> Zotsatira:
American Council pa Zochita Zolimbitsa Thupi. (2003). Buku la ACE Personal Trainer, Edition 3 . San Diego, CA: American Council pa Zochita Zolimbitsa Thupi.
Dipatimenti ya Zaumoyo ya Ukhondo ku United States. "Ntchito Yachikhalidwe cha 2008 Zotsatira za Amwenye."