Maphunziro Ofunika Kwambiri

Khalani Wokwanira Ndi Ntchito Zopambana

Kodi maphunziro amphamvu ndi ati ndi mfundo zake ndi phindu lanji? Mwachilankhulidwe choyera, mitundu itatu yaikulu ya maphunziro opangira thupi ndi mphamvu, voliyumu, ndi nthawi zambiri. Tanthauzoli likugwiritsidwa ntchito pa mtundu uliwonse wa maphunziro omwe mumapanga, kuchokera kulemera kwake kupita kumaphunziro oyendayenda kapena kumsewu ndi njinga.

• Kukula ndizovuta pakuchita zochitikazo. Kuti muphunzire kulemera, kuthamanga kumatanthawuza momwe mukukwera kwambiri. Kwa cardio, zikhoza kutanthauza kuti mumayenda mofulumira kapena mumayenda.

• Volume ndi kuchuluka kwa masewera olimbitsa thupi kapena kuchuluka kwa zochita zomwe mumachita patsiku kapena nthawi.
• Maulendo ambiri ndi omwe angapangire sabata, mwezi kapena chaka zomwe mumakwanitsa pazomwe mumasankha.

Aerobic ndi Anaerobic Exercise

Kuphatikiza pa kuphunzitsidwa zolemera, pulogalamu yochita masewero olimbitsa thupi ingaphatikizepo zinthu za aerobic (cardio) ndi anaerobic maphunziro.

• Zochita zolimbitsa thupi: Kuphunzitsidwa kwa aerobic ndikodzadziwika kuti ndikuthamanga kapena kuyenda, kuyendetsa njinga zamoto, kapena kusambira pang'onopang'ono mpaka kufika panthawi imene mungathe kukambirana, ngakhale mukupuma pang'ono. Muyenera kusunga izi kwa mphindi 30 kapena kuposa. Kuchita masewera olimbitsa thupi kwambiri kumakhala pamtima wa pafupifupi 50 mpaka 70% mwa kuchuluka kwa mtima wanu. Pogwiritsa ntchito mphamvuyi, ndikuyenera kukhala ndi thupi labwino, muyenera kupereka minofu yokwanira ndi oxygen yokwanira kuti awagwiritse ntchito ndi kuchitapo kanthu kwa kanthawi. Aerobic amatanthauza "ndi mpweya."

• Zochita za Anaerobic: Mosiyana ndi zimenezi, kuchita masewera olimbitsa thupi kumathandiza kwambiri kuti minofu yanu ikhale yofunika kuposa mpweya umene mungapereke mwa kupuma komanso kudzera mwazi. Pogwiritsa ntchito ntchitoyi mwamphamvu, mudzaima posachedwa osati mtsogolo chifukwa minofu imalephera kugwira ntchito. Pa msinkhu uwu wa mphamvu, mtima wanu ukhoza kukhala pa 90 mpaka 100% ya wanu wopitirira mtima mlingo. Izi ndizochita mwamphamvu kwambiri. Kulemera kwa kulemera kwa mphamvu ndi katundu wolemetsa kawirikawiri anaerobic zochita mwachidule zofulumira.

Kuthamanga Kwambiri Kuzizira Kwambiri

Tsopano, mwinamwake mwawona kusiyana kwa mitima yomwe takambirana pamwambapa: kuyambira pa 70 mpaka 90% ya kukula kwa mtima wanu. Mukayamba kuchita masewera olimbitsa thupi osachepera 75% (pamene simungathe kuyankhula zambiri chifukwa mukupuma molimbika), mukulowa mu zomwe zinganene kuti ndizofunika kwambiri, ngakhale zitakhalabe aerobic. Kwa anthu oyenera, izi zingakhale zofulumira, kuyendetsa njinga, kuyendayenda , kusambira, kapena ngakhale kuyendayenda. Powonjezereka, simungathe kuchita masewera olimbitsa thupi ngati momwe mungathere ndi mphamvu yowonongeka.

Ndibwino kuti muzindikire kuti iyi ndiyo malo omwe mungatenthe mafuta ambiri (ndi mafuta) panthawi yomwe mutha kuchita masewera olimbitsa thupi. Kukweza zolemetsa zolemetsa zidzakuika m'dera lino, koma gawo lanu silikhala lalitali kuti lifanane ndi mphindi makumi asanu ndi zisanu ndi zisanu kapena zisanu. Maphunziro apamwamba kwambiri aerobic ndi anaerobic ndi mfumu ya calorie yoyaka, koma muyenera kuchita izo kwa nthawi yokwanira kuti mupindule kwambiri.

Maphunziro apamwamba kwambiri (HIIT)

Maphunziro apamwamba kwambiri ndi njira yophunzitsira yomwe imagwiritsidwa ntchito mofulumira mofulumira kapena kuyendetsa njinga.

A HIIT kuphunzitsa ntchito muzungulirani gawo lingayang'ane ngati:

1. Konzekera. Kuthamanga kwa mphindi zisanu pang'onopang'ono kapena kukana (60%).
2. Sungani kwa mphindi imodzi peresenti ya 85% ya kuyesayesa kwanu. Sungani mophweka kwa masekondi makumi atatu. Chitani izi kasanu.
3. Pitirizani kuyenda mofulumira ngati sitepe yoyamba.
4. Kuthamanga kwapakati kwa masekondi khumi ndi asanu, kupuma kwa masekondi makumi awiri. Chitani izi katatu.
5. Pitirizani kuyenda mofulumira ngati sitepe yoyamba.
6. Sungani kwa mphindi zitatu pa 75% mwa inu pamtunda. Sinthani kwa mphindi imodzi. Chitani izi katatu.
7. Wotentha mofanana ndi gawo 1.

Kuphunzira kotereku kumakhala kofala pa masewero olimbitsa thupi m'masukulu.

Mungagwiritse ntchito pulogalamu yothamanga yofanana kwambiri pamsewu wothamanga kapena pamtunda (ngati mukusamala), kapena mukasambira kapena mumathamanga.

Mfundo Zophunzitsira Mwapamwamba

Mu makampani opanga zolemera, HIT anakhala mawu ogwirizana ndi Arthur Jones ndi makina a gymnasium a Nautilus m'ma 1970. Pambuyo pake, ophunzira angapo, monga ophunzitsa odziwika bwino komanso ochita masewera olimbitsa thupi Mike Mentzer, Matt Brzycki, Stuart McRobert ndi ena, adathandizira kuwonjezeka. Othandizira kalembedwe kameneka amapanga gulu la okonda kwambiri omwe, ndikuganiza kuti ndibwino kunena, kudana njira zambiri zozoloŵera zophunzitsira ndikukhala omveka bwino.

Mfundo zowonjezereka za HIT, monga zikutanthauza kuphunzitsidwa kulemera, zafotokozedwa mwachidule pa mfundo izi:

• Muyenera kuchita mobwerezabwereza ndipo mumakhala ndi katundu umene ungayambitse kuperewera kwa minofu kumapeto kwa seti iliyonse. Izi zikutanthauza kusankha zolemetsa zolemetsa zapakati pa 8 mpaka 12 pa zochitika zonse. Minofu yanu iyenera kukhala yotopa kumapeto kwa gawo lanu.
• Ngati mutha kulephera kwathunthu pamapeto omaliza a seti imodzi yokha, zosankha zina sizingayesedwe. Ndikutenga izi kuti ndikhale wolephera kwenikweni pa nthawi yomwe simungathe kusinthitsa kulemera kwa malo omwe mumafunayo ndi mawonekedwe abwino - ngakhale ndi khama lanu.
• Chifukwa cha zochepa zomwe zimakhala zolimbikitsidwa, Otsatira okondedwa amanena kuti nthawi yocheperako imafunika kuchitiramo masewera olimbitsa thupi kuti agwiritse ntchito thupi lonse komanso kuti apindule ndi zotsatira zoposa zamakhalidwe abwino zomwe zimakhala zochepa kwambiri.
• Muyenera kuyesa kuwonjezera katundu pa ntchito iliyonse yotsatizana, yomwe imanenedwa mofulumira kupereka mphamvu ndi kukula kwa minofu.

Izi zikutchula mfundo zazikulu za HIT pamene zikugwiritsidwa ntchito ku sukulu yolemetsa. Ngakhale zili choncho, zokambirana ndi zokambirana pa nkhaniyi zimakhala zowonjezereka zokhudzana ndi kulemera kwapadziko lonse lapansi.

Sindikudziwa za maphunziro a sayansi omwe amathandiza malemba osamvetsetseka ogwiritsidwa ntchito pa maphunzirowa a HIT. Izi zikuwoneka kuti zimachokera ku zomwe zimadziwika kuti zimagwira ntchito, mwachangu, ndi zomwe zalembedwa mu mphamvu zovomerezeka ndi mabuku ndi zofalitsa.

Lingaliro langa ndi lakuti HIT ndi nthawi yabwino yosonkhezera, koma zikhazikitso zimasokoneza ndi zosadziwika. Pankhani ya kumangirira thupi ndi kuphunzitsa kulemera - monga zofuna zina zambiri pamoyo - zovuta kugwira ntchito, zowonjezera zomwe mumapeza. Komabe, si aliyense amene angagwire ntchito mwakhama popanda kuvulazidwa.

Kodi mungapweteke kuchita maphunziro apamwamba? Inde, mungathe.

Matupi omwe ali ndi mphatso (kapena matupi otetezedwa ndi steroids ) akhoza kuthana ndi maphunziro oterewa ndi kupanga zotsatira zabwino. Koma izi sizothandiza phindu la maphunziro a HIT wolemera kwa onse, chifukwa zimakhala zosankha zokhazokha.

Kuphatikizira Kuphunzira Kwambiri Kwambiri

• Maziko olimbitsa thupi: Kuthamanga kwakukulu kwa mtundu uliwonse si kwa aliyense. Muyenera kukhala ochiritsika musanayese izi, kapena mukhoza kukhumudwa kapena kukhumudwa kwambiri kuti musiye kuchita zonse. Izi zimagwiritsa ntchito kuphunzitsa kulemera, cardio, kapena nthawi yophunzitsa. Ganizirani za mawu oyambirira akuti: "Palibe ululu, palibe phindu." Maphunziro apamwamba kwambiri amaphatikizapo nkhungu.
• Kuphunzitsa Circuit: Kuphatikiza zolemera ndi kuyenda kwa miyendo mu " dera " ndi njira yabwino kwambiri yophunzitsira mozama.
• Ubwino: Ubwino wake umaphatikizapo kubwezeretsa thupi lanu ndikukupatsani mankhwala obwera pambuyo pake - kumene mumatentha kwambiri mafuta ndi mafuta. Chachiwiri, mukhoza kumaliza maphunziro anu mu nthawi yochepa.
• Malingana ndi malangizo atsopano omwe anamasulidwa ndi American College of Sports Medicine ndi American Heart Association, mungasankhe kuchokera ku zotsatirazi, kapena kusakaniza zonsezi, ndi kupeza madalitso oyenera a thanzi: cardio mofulumira 30 minutes pa tsiku, masiku asanu Mlungu OR Cardio Mphindi 20 patsiku, masiku atatu pa sabata
• Chitetezo: Maphunziro apamwamba adzakweza kutentha kwa thupi lanu mofulumira kuposa maphunziro owonjezera komanso kukupatsani thukuta zambiri. Imwani madzi ambiri komanso kupewa nyengo yotentha komanso dzuwa lonse. Muyeneranso kupeza chithandizo chamankhwala musanayambe maphunziro apamwamba.

Maphunziro apamwamba ndi ofunikira kulingalira ngati chida chothandizira kuti mukhale olimbitsa thupi, mawonekedwe a thupi, ndi mafuta oyaka. Gwiritsani ntchito pang'ono pang'onopang'ono kuti mukhale ndi chidziwitso chogwira ntchito.

_Zotsatira:

_{Haskell, WL Zochitika Zathupi ndi Zaumoyo Zapamtima: Ndondomeko Yowonjezera Akuluakulu Ochokera ku American College of Sports Medicine ndi American Heart Association. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita , 2007; 39: 1423-1434.}

_{Kraemer WJ, K. Adams, E. Cafarelli, GA ndi al. Maphunziro a Zamankhwala a American College. Pemphani kutsogolo pazitsanzo zoyendetsera polojekiti yopewera maphunziro akuluakulu. Med. Sci. Masewera olimbitsa thupi. 2002; 34: 364-380.}

_{LaForgia J, Wafa RT, Gore CJ. Zotsatira za kuchita masewera olimbitsa thupi komanso nthawi yambiri pamasewera olimbitsa thupi. J Masewera Sci. 2006 Dec.24 (12): 1247-64. Onaninso.}