Ntchito yotsatirayi ndi sitepe yochokera pa Pulogalamu Yoyambira Yoyambira Pakati pa Oyamba , kutenga nthawi yowonjezereka yopita kumapeto kwa mphindi 30.
Kupititsa patsogolo ntchito kumaphatikizapo kuchita masewera olimbitsa thupi kwambiri ndi nthawi zochepa zowonongeka. Mwa kuwonjezera mapepala apamwamba kwambiri, mukhoza kumapirira ndikuwotcha makilogalamu ambiri. Ntchitoyi ingakhoze kuchitidwa pa makina onse a cardio kapena ntchito yakunja.
Kusintha Ndalama 3 Malangizo Ogwira Ntchito
- Pogwiritsa ntchito 'ntchito' iliyonse, gwiritsani ntchito makina anu (kutsamira, kuthamanga, kukana, mphambano, ndi zina) kuti muwonjezere mphamvu. Muyenera kukhala kunja kwa malo anu otonthoza, koma osati molimba kwambiri kuti mumve kuti muli ozunguza mutu kapena wamutu.
- Pa "mpumulo" uliwonse, pewani zofanana zomwezo mpaka mutabwerera ku msinkhu woyenera. Muyenera kuchiritsidwa musanayambe ntchito yotsatira.
- Sinthani molingana ndi msinkhu wanu wathanzi.
- MaseĊµera a RPE adatchulidwa (Mphoto ya Kuchita Zomwe Zilipo ) zimakuthandizani kuti muzindikire kukula kwanu pa 1 mpaka 10 Panthawi yopumula, khalani pafupi 4-5 RPE. Pa nthawi ya ntchito, mukusunthira ku chigawo cholimba kwambiri 8. Muyenera kukhala opuma, komabe mungathe kuyankhula ndi vuto lina.
- Onani dokotala wanu ngati muli ndi zowawa kapena zochitika.
Mutha kugwiritsanso ntchito Target Heart Rate Calculator kuti muone momwe mwakhalira.
Ntchito Yophunzitsa Ophunzira Phunziro 3 Gawo la Oyamba
| Nthawi | Kuthamanga / Kulowa / Kutsutsana | RPE |
| Mphindi 5 | Kutentha mofulumira | 4 |
| 3 Min. | Kukhazikitsa: Pitirizani kufulumira kuti mugwire ntchito mofulumira | 5 |
| 1 Mphindi | Kukhazikitsa Ntchito: Zonjezerani kutsalira / kukana kotero kuti mukugwira ntchito mwakhama | 8 |
| 3 Min. | Zikayikira: Kubwereranso ku Baseline | 5 |
| 1 Mphindi | Kukonzekera Ntchito: Zonjezerani kufulumira komanso kutsamira / kukana kotero kuti mukugwira ntchito mwakhama. | 8 |
| 3 Min. | Zikayikira: Kubwereranso ku Baseline | 5 |
| 1 Mphindi | Kukhazikitsa Ntchito: Pitirizani kufulumira kuti mugwire ntchito mwakhama | 8 |
| 3 Min. | Zikayikira: Kubwereranso ku Baseline | 5 |
| 1 Mphindi | Kukhazikitsa Ntchito: Zonjezerani kutsalira / kukana kotero kuti mukugwira ntchito mwakhama | 8 |
| 3 Min. | Zikayikira: Kubwereranso ku Baseline | 5 |
| 1 Mphindi | Kukonzekera Ntchito: Zonjezerani kufulumira komanso kutsamira / kukana kotero kuti mukugwira ntchito mwakhama | 8 |
| Mphindi 5 | Khalani otsika poyenda pang'onopang'ono | 4 |
| Total Workout Time: Mphindi 30 |
MaseĊµera Ogwira Ntchito Odziwika Ogwira Ntchitoyi
RPE 4: Muli ndi khama lopambanitsa, kupuma kupitirirabe koma komabe mungathe kukambirana momasuka ndi munthu yemwe ali pafupi ndi inu pa masewera olimbitsa thupi kapena mnzanuyo.
RPE 5: Tsopano mukudziwa kuti mukuchita masewerawa ndipo mumalumbirira kwambiri, ndiyesa kuyesetsa.
koma mumatha kukambirana ndi anthu omwe akuzungulirani, kuphatikizapo anthu okhumudwitsa omwe akukudutsani pamsewu.
RPE 8: Khama lalikulu. Pa zonse zomwe mungachite ndikupempha yankho pamene bwana wanu akuthamanga akufunsa momwe zikuchitikira. Kodi ikubwera bwanji mofulumira kwambiri kuposa iwe? Mukhoza kungoyenda pang'onopang'ono, choncho ndi chinthu chabwino tikhoza kuchita mphindi imodzi pamlingo uwu.
Mukachita bwino ndi kutalika kwa ntchitoyi, mukhoza kuwonjezera kuchuluka kwa ntchito yanu pang'onopang'ono. Ndi bwino kungowonjezera pa 10% pa sabata kuti muteteze kuvulala kapena mavuto. Kuwonjezera ntchito yovuta ya miniti yokwana 3/1 yokhazikika sabata iliyonse kuti ikhale yaitali ndi njira yabwino kwambiri.