Ngati mwatsopano kuchita masewera olimbitsa thupi , mwinamwake munamva za kuphunzitsidwa nthawi , njira yophunzitsira imene mwatulutsa kuchokera kumalo anu otonthoza kwa nthawi inayake ndikubwezeretsanso.
Chomwe chiri chabwino pa maphunziro a nthawi ndikuti pali njira zosiyanasiyana zochitira. Zochita zoposa zam'tsogolo zimatha kugwira ntchito kwambiri, kulowa m'dera la anaerobic mphamvu kumene mpweya umakhala wofunika kwambiri.
Maphunziro a nthawi yayitali ndi otchuka chifukwa kugwira ntchito pamitengo yapamwamba kumakuthandizani kuti mukhale ndi chipiriro mofulumira ndipo kumakuthandizani kutentha makilogalamu ambiri, omwe ndi olemera kwambiri .
Osati izo zokha, koma zimapangitsa kuti ntchito yanu ikhale yosangalatsa kwambiri. Mmalo moyenda mofanana mofanana ndi zonse zopangira masewera olimbitsa thupi, mumasakaniza zinthu zomwe zingachititse kuti ntchitoyo ikhale yofupika kuposa momwe iliri.
Kuphunzitsa Maphunziro Oyamba
Mutha kudabwa ngati mungathe kuchita maphunziro apakati ngati simukuchita masewera olimbitsa thupi ndipo yankho ndilo inde. Oyamba kumene amatha kupeza zambiri kuchokera pa maphunziro a nthawi.
Osati kokha kuti mutha kusintha ntchito yanu, ndikuwapangitsa kukhala osangalatsa pang'ono, mumapatsa thupi lanu mwayi woti muzolowere kugwira ntchito molimbika pang'ono.
The upshot ndi, iwe amangogwira ntchito kwa kanthaĊµi kochepa chabe, kumapangitsa kukhala omasuka bwino. Ndibwino kwambiri kusiyana ndi kudutsa nthawi yaitali, kapena, kuyesera kugwira ntchito mwakuya kwautali wanu.
Ntchito Yanu Yophatikizapo
Ntchito yotsatirayi ndi malo abwino kuyamba ngati ndinu oyamba. Ndimphindi 21 mphindi ndipo zikuphatikizapo ntchito zomwe mumakhala mukukankhira pang'onopang'ono pamalo anu otonthoza.
Izi zikutanthauza kuti simudzakhala opuma kapena osasunthika, koma kungodzimangirira nokha, njira yabwino yokha maziko olimba a cardio kuti mukhale ndi thanzi labwino.
Zida Zofunikira
Kuchita masewera olimbitsa thupi kumawonetsedwa pogwiritsa ntchito makina oyendetsa mapepala omwe amasintha mofulumira komanso othamanga, koma mungagwiritse ntchito makina aliwonse omwe mumasankha kapena kutenga masewera olimbitsa kunja.
Wophunzitsira wamakono kapena njinga zamakono ndizosankha zabwino, komabe mungathe kuyenda mwamsanga, kuthamanga kapena kuthamanga kunja.
Ingogwiritsaninso ntchito kuti muwonjezere liwiro lanu, kutsamira ndi / kapena kukana malingana ndi mtundu wanji wa ntchito yomwe mukuchita.
Malangizo
- Ntchito : Pa ntchito iliyonse, gwiritsani ntchito makina anu (kutsamira, kuthamanga, kukana, mphambano, etc.) kuti muwonjezere mphamvu. Kunja, kuonjezera liwiro kapena kupeza phiri. Muyenera kukhala kunja kwa malo anu otonthoza, koma osati molimba kwambiri kuti mumve kuti muli ozunguza mutu kapena wamutu. Zingokhala zovuta pang'ono.
- Malo obwereza : Pa 'mpumulo wokhazikika', pewani zoikamo zomwezo, kapena pang'onopang'ono / kutsika kuti muyambe kuchita masewera olimbitsa thupi kufikira mutabwerera msanga. Muyenera kuchiritsidwa musanayambe ntchito yotsatira.
- Sinthani liwiro ndi mphamvu mwakuya kwa msinkhu wanu: Ngati simunakonzekerere kupambana, ndi nzeru kuti mupite mwamphamvu zomwe mumakhala nazo. Mofananamo, ngati izi zikuwoneka kuti sizikwanira kwa inu, omasuka kufulumira kapena kuonjezera kutsamira kapena kukana.
- Yang'anirani mphamvu yanu : Mlingo wa mawonekedwe odziwika (RPE) alipo kuti athandizireni kuti muzindikire kukula kwanu pa 1 mpaka 10 pazithunzi zomwe mukuganiza kuti mukuchita. Pa nthawi yopuma, pitirizani kuzungulira 4 mpaka 5 RPE. Pa nthawi ya ntchito, khalani pafupi 5 mpaka 6 RPE. Palibe kusiyana kwakukulu pakati pa ntchito ndi zopuma, mumangofuna kugwira ntchito molimbika panthawi ya ntchito.
- Onani dokotala wanu ngati muli ndi zowawa kapena zochitika.
Mukhozanso kugwiritsa ntchito chiwerengero cha makina oyambirira a mtima ndi / kapena mayesero oyankhulana kuti muwone momwe mwakhalira .
| Nthawi | Yoyambira Pulogalamu Yophatikizika ya Cardio - Mphindi 21 | RPE |
| Mphindi 5 | Khalani omasuka pang'onopang'ono. Kungoyamba kosavuta pano ndipo pang'onopang'ono kuwonjezera mphamvu yanu mwa kupita mofulumira, kukweza kutsika kapena kuwonjezera kukana. Ino ndi nthawi yoti thupi lanu likhale lotentha komanso likonzekere zomwe zikubwera. | Mzere 3-4 |
| Mphindi 3 | Kupuma : Kuonjezera liwiro lanu kuchokera kutentha ndikuwonjezereka 1%. Pitirizani kuyenda mofulumira. Muyenera kumverera ngati mukuchita masewera olimbitsa thupi, koma muyenera kupitiriza kukambirana. | Mzere wachisanu |
| Mphindi 1 | Kukhazikitsa Ntchito : Kuwonjezeka kutembenukira kwa 1-3% kukweza msinkhu wake. Muyenera kumverera pang'ono kusintha mwakuya kwanu, kupuma pang'ono mofulumira komanso pang'ono chabe. Mukhoza kukweza kwambiri ngati simukumva kusiyana kulikonse. | Mzere wa 6 |
| Mphindi 3 | Kupuma Kuma : kuchepetsa kuthamanga kwanu ndikutsika kuti muchepetse chiwerengero cha mtima wanu kubwerera pamtendere. Sichiyenera kukhazikitsa zofanana monga momwe zinalembedwera m'mbuyomu. | Mzere wachisanu |
| Mphindi 1 | Kukhazikitsa Ntchito : Zonjezerani msanga wanu 3-5 kuwonjezereka ndikuwonjezeka kuyenda 1-2% kuti muthe kukweza. Khalani omasuka kusintha machitidwe awa kuti mugwire ntchito pazomwe mukuganiza. | Mzere wa 6 |
| Mphindi 3 | Kupuma Kuma : kuchepetsa kuthamanga kwanu ndikutsika kuti muchepetse chiwerengero cha mtima wanu kubwerera pamtendere. | Mzere wachisanu |
| Mphindi 5 | Lembetsani liwiro lanu ndikuchepetsanso kwambiri kuti mukhale ozizira kwambiri. | Mzere 3-4 |
Mukakhala okonzeka kupita patsogolo, mukhoza kungowonjezeranso ntchito ina yosungika / yopuma. Ngati mukufuna kupitiriza, yonjezerani wina kukhazikitsa gawo lililonse kapena ntchito imodzi pamlungu.
Yesani kuphunzitsidwa kwa nthawi imeneyi ndi zinthu zina kuti musinthe, kupirira kwanu ndikuthandizani kuti muwotche kwambiri. Kuwonjezeka kumeneku panthawi yomwe mukugwira ntchito kumakuthandizani kuti mukhale ndi ubwino pang'onopang'ono popanda kugwira ntchito mwakhama kuti muyambe kupewa kugwira ntchito.