Kusiyana ndi njira yabwino yowonjezera chiwerengero cha mtima wanu ndi kuphulika kwakukulu. Mudzatenga phazi kuchokera pa Pulogalamu Yoyambira Yoyambira Pakati pa Oyamba . Ntchitoyi imatenga nthawi yochulukirapo ndipo imapangitsa nthawi yochita masewera olimbitsa thupi kwa mphindi 25.
Kupititsa patsogolo ntchito kumaphatikizapo kuchita masewera olimbitsa thupi kwambiri ndi nthawi zochepa zowonongeka. Mwa kuwonjezera mapepala apamwamba kwambiri, mukhoza kumapirira ndikuwotcha makilogalamu ambiri.
Kuchita masewera kumachitika pa makina onse a cardio kapena ntchito yakunja. Mutha kuigwiritsa ntchito pamtunda wopangira mapepala, wophunzitsa opaleshoni, kuchita masewera olimbitsa thupi kapena masewera olimbitsa thupi. Ngakhale zosavuta, zithetseni panja, kuyenda mwamsanga, njinga zamoto kapena masewera olimbitsa thupi.
Malangizo Ogwira Ntchito
- Pogwiritsa ntchito 'ntchito' iliyonse, gwiritsani ntchito makina anu (kutsamira, kuthamanga, kukana, mphambano, ndi zina) kuti muwonjezere mphamvu. Kuchita masewero olimbitsa thupi, yonjezerani liwiro lanu kapena kupeza phiri kapena masitepe kuti muwonjezere. Muyenera kukhala kunja kwa malo anu otonthoza, koma osati molimba kwambiri kuti mumve kuti muli ozunguza mutu kapena wamutu.
- Pa "mpumulo" uliwonse, pewani zochitika zomwezo, pang'onopang'ono kapena pang'onopang'ono mpaka mutabwerera msanga. Muyenera kuchiritsidwa musanayambe ntchito yotsatira.
- Sinthani mphamvu mwakuya kwanu. Ngati simukukhala omasuka pamsinkhu wa 6 kapena 7, mungathe kuchita zochepa pazigawo zochepa. Komabe, khalani ndi zovuta mosavuta / zovuta.
- Maseŵera a RPE adatchulidwa (Mphoto ya Kuchita Zomwe Zilipo ) zimakuthandizani kuti muzindikire kukula kwanu pa 1 - 10. Panthawi yopumula, khalani pafupi 4-5 RPE. Pa nthawi ya ntchito, khalani pafupi 7 RPE. Palibe kusiyana kwakukulu pakati pa ntchito ndi zopuma, mumangofuna kugwira ntchito molimbika panthawi ya ntchito. Mlingo wachisanu ndi chimodzi pamene mukupuma molimba ndi thukuta, ndipo ndi ndondomeko 7 simungathe kuyankhula mochuluka kwambiri thukuta.
Mutha kugwiritsanso ntchito Target Heart Rate Calculator kuti muone momwe mwakhalira.
| Nthawi | Kuthamanga / Kulowa / Kutsutsana | Kulimbikira |
| Mphindi 5 | Konzekera | 3-4 |
| 4 Min. | Kukhazikitsa: Kuonjezera liwiro kuchokera kutenthedwa ndi kuyatsa kutsamira kwa 1%. Pitirizani kuyenda mofulumira. Izi ndizomwe mumayambira. | 5 |
| 1 Mphindi | Kukhazikitsa Ntchito: Kuonjezera mwamsanga ndi kukweza, kukana ndi / kapena misewu. Muyenera kukhala ovuta kwambiri ndikupeza zovuta kulankhula. | 7 |
| 4 Min. | Zikayikira: Kubwereranso ku Baseline | 5 |
| 1 Mphindi | Kukhazikitsa Ntchito: Kuonjezera mwamsanga ndi kukweza, kukana ndi / kapena misewu. | 7 |
| 4 Min. | Zikayikira: Kubwereranso ku Baseline | 5 |
| 1 Mphindi | Kukhazikitsa Ntchito: Kuonjezera mwamsanga ndi kukweza, kukana ndi / kapena misewu. | 7 |
| Mphindi 5 | Kuzizira pang'onopang'ono, zosavuta | 3-4 |
Kusamala
Kambiranani nthawi zonse kuyamba ntchito yatsopano ndi dokotala ngati muli ndi vuto kapena matenda aakulu. Nthaŵi zambiri, iye adzakukondani. Koma dokotala wanu angafune kuyang'anitsitsa mayankho anu kwa mankhwala mwatcheru kapena asamalangize kuti mutenge.
Onetsetsani kuti mudzidziwe bwino ndi masewera ndi ntchito ya tapalasi, elliptical, kapena zipangizo zina musanagwiritse ntchito. Simukusowa kuthawa kumbuyo ndikudzivulaza nokha! Pewani, pewani kusokonezeka kapena kuthamanga pa njinga zamoto - zojambula pansi ndipo onetsetsani kuti mukhoza kumva magalimoto ndi phokoso lozungulira.