Sinthani zinthu izi kuti mukwaniritse zolinga zatsopano zakuthupi
Kumvetsa FITT mfundo kumakuthandizani kupanga mapulani olimbitsa thupi omwe angakhale ogwira mtima pokwaniritsa zolinga zanu. FITT imayimira mafupipafupi, mphamvu, nthawi, ndi mtundu wa masewera olimbitsa thupi. Izi ndizigawo zinayi zomwe muyenera kuziganizira kuti mupange zolemba zomwe zikugwirizana ndi zolinga zanu ndi msinkhu wanu. Phunzirani momwe chigwirizano chimagwirira ntchito.
Kusinthasintha
Chinthu choyamba kukhazikitsidwa ndi dongosolo lanu lochita masewera olimbitsa thupi ndilofupipafupi- nthawi zambiri mumayesezera masewera olimbitsa thupi . Nthawi zambiri nthawi zambiri zimadalira zinthu zosiyanasiyana kuphatikizapo mtundu wa ntchito zomwe mukuchita, momwe mukuvutikira, momwe mumakhalira, komanso zolinga zanu.
Kawirikawiri, zolemba zolimbitsa thupi zomwe zimaperekedwa ndi American College of Sports Medicine zimakupatsani malo oyamba pamene mukuwona nthawi zambiri kuti mupite kuntchito.
- Kwa cardio : Malinga ndi cholinga chanu, malangizo amachititsa kuti mukhale odziletsa kwambiri masiku asanu kapena kuposerapo kapena cardio masiku atatu pa sabata kuti mukhale ndi thanzi labwino. Ngati mukufuna kutaya thupi, mudzafuna kugwira ntchito mobwerezabwereza, nthawi zambiri mpaka masiku asanu ndi limodzi kapena kuposerapo .
- Kuphunzitsa mphamvu : Mafupipafupi amalimbikitsa masiku awiri kapena atatu osaphatikizapo sabata (osachepera masiku awiri kapena awiri pakati pa magawo). Nthawi zambiri, kawirikawiri, nthawi zambiri zimadalira ntchito zomwe mukuchita, chifukwa mumafuna kugwira ntchito minofu yanu kawiri pa sabata. Ngati muchita chizoloŵezi chogawanitsa, monga thupi lapamwamba tsiku lina ndi thupi lapansi lotsatira, ntchito yanu idzakhala yowonjezereka kuposa momwe thupi limagwirira ntchito.
Mphamvu
Kukula kumakhudzana ndi momwe mumagwirira ntchito nthawi yolimbitsa thupi. Momwe mungasinthire mwamphamvu zimadalira mtundu wa masewera olimbitsa thupi omwe mukuchita.
- Kwa cardio : Kwa cardio, nthawi zambiri mumayang'anitsitsa kuthamanga kwa mtima , kuyesayesa , kuyeserera , kuwonetsa mtima , kapangidwe kake. Malingaliro onsewa ndi kugwira ntchito molimbika pang'ono kuti agwire ntchito molimbika. Maphunziro amaphunzitsidwa pafupipafupi kwa nthawi yochepa. Ndibwino kuti mugwiritse ntchito masewera olimbitsa thupi, osakaniza, komanso otsika kwambiri.
- Kuphunzitsa mphamvu : Kuwunika kukula kwa mphamvu yophunzitsa mphamvu kumaphatikizapo magawo osiyanasiyana. Mphamvu yanu imapangidwa ndi zochitika zomwe mumapanga, kuchuluka kwa kulemera kumene mumakweza, ndi chiwerengero cha kubwereza ndikukupangitsani. Mphamvu ingasinthe malinga ndi momwe mukuphunzitsira. Lingaliro lalikulu ndikutukula kulemera kokwanira kuti mutha kungomaliza chiwerengero cha abwerere omwe mwasankha. Komabe, ngati cholinga chanu ndi kuchepetsa thupi kapena kupirira, mutha kukweza zolemera kwambiri kuti muthe kuzungulira.
Nthawi
Chigawo chotsatira cha ndondomeko yanu yochita masewera olimbitsa thupi ndi nthawi yomwe mumagwiritsa ntchito panthawiyi. Palibe lamulo limodzi lokha limene muyenera kuchita masewera olimbitsa thupi ndipo kawirikawiri limadalira kukula kwa thupi lanu ndi mtundu wa ntchito yomwe mukuchita.
- Kwa cardio: Bukuli limapereka mphindi 30 mpaka 60 za cardio koma nthawi yomwe mukugwira ntchito imadalira zomwe mukuchita. Ngati ndinu oyamba, mungayambe ndi kumaliza masewera 15 mpaka 20 . Ngati mukuchita masewera olimbitsa thupi, monga kuthamanga kapena kukwera makina a cardio, mukhoza kuchita masewera 30 mpaka 60. Ngati mukuchita maphunziro apakati ndikugwira ntchito mwamphamvu kwambiri, ntchito yanu idzakhala yofupika, pafupi ndi mphindi 20 mpaka 30. Kukhala ndi ntchito zosiyana siyana ndi zovuta zomwe zingakuthandizeni kukhala ndi pulogalamu yolimba yapamwamba.
- Kuti muphunzitse mphamvu : Kodi mutanyamula zolemera zaka zingati malinga ndi mtundu umene mukuchita nawo komanso nthawi yanu? Mwachitsanzo, thupi lonse likhoza kutenga ola limodzi, pomwe nthawi yogawanika ikhoza kutenga nthawi yochepa chifukwa mukugwira ntchito zochepa.
Lembani
Mtundu wa zochita zolimbitsa thupi zomwe mumachita ndi gawo lomaliza la FITT mfundo ndi zosavuta kuzigwiritsa ntchito popewera kuvulala mopitirira muyeso.
- Kuchita masewera olimbitsa thupi : Cardio ndi wosavuta kusintha, chifukwa chochita chilichonse chomwe chimapangitsa mtima wanu kuwerengeka kumawerengedwa. Kuthamanga, kuyenda, kuyendetsa njinga, kuvina, ndi wophunzitsa elliptical ndi zina mwa ntchito zosiyanasiyana zomwe mungasankhe. Kukhala ndi ntchito imodzi yokha yopita ku cardio ndiyo njira yabwino yopezera thupi lanu kulingalira ndikuchepetsa kuchepa.
- Kuphunzitsa mphamvu : Kuphunzitsa mphamvu kumaphatikizapo mitundu yosiyanasiyana ya ntchito zomwe mungapereke. Zimaphatikizapo masewera olimbitsa thupi pamene mukugwiritsa ntchito mtundu wina wotsutsa (magulu, magetsi, makina, etc.) kuti mugwire ntchito minofu yanu. Zochita zolimbitsa thupi zingathenso kuonedwa kuti ndi njira yophunzitsira mphamvu. Mukhoza kusintha mosavuta mtundu wa mphamvu zomwe mumachita, kuchokera kuphunziro la thupi lonse kuti muwonjezere zinthu monga kujambula kapena piramidi yophunzitsira zinthu zina.
Mmene Mungagwiritsire Ntchito Mfundo ya FITT mu Ntchito Zanu
Mfundo ya FITT imalongosola momwe mungagwiritsire ntchito dongosolo lanu kuti likhale ndi mawonekedwe abwino. Zimathandizanso kuti mudziwe momwe mungasinthire ntchito yanu kuti mupewe kupweteka, kuvulala kwambiri, ndi malo olemera .
Mwachitsanzo, kuyenda katatu pa sabata kwa mphindi 30 pang'onopang'ono kungakhale malo abwino kuti woyamba ayambe. Pambuyo pa masabata angapo, thupi lanu limasinthira kuntchito izi ndipo zinthu zingapo zingachitike:
- Thupi lanu limakhala lolimbika kwambiri pa masewera olimbitsa thupi: Pamene mumapitiriza kuchita masewera olimbitsa thupi, zimakhala zosavuta kuti muzichita masewera olimbitsa thupi, zomwe zimakuchititsani kutentha makilogalamu ochepa kuposa momwe munayambira pamene munayamba.
- Kutaya kwa thupi : Ntchito yanu yatsopano imathandiza kuchepetsa kulemera kumene, ndithudi, ndi chinthu chabwino. Chokhumudwitsa n'chakuti mumagwiritsa ntchito makina ochepa osunthira kusunthira thupi lanu latsopano, laling'ono.
- Kuchepetsa: Kuchita masewera olimbitsa thupi kwa milungu kapena miyezi kumapeto kungapangitse kukalamba, kudya ndi zofuna zanu kuti muzichita masewera olimbitsa thupi.
Panthawi ino mukufuna kugwiritsa ntchito mfundo imodzi kapena zingapo za FITT monga:
- Kusintha mafupipafupi powonjezera tsiku lina la kuyenda
- Kusintha mphamvu mwa kuyenda mofulumira kapena kuwonjezera nthawi zina zothamanga
- Kusintha nthawi yomwe mumakhala mukuyenda tsiku lililonse lopuma pa ntchito
- Kusintha mtundu wa ntchito yopuma powasambira, kuyendetsa njinga, kapena kuthamanga.
Ngakhale kungosintha chimodzi mwa zinthu zimenezi kungapangitse kusiyana kwakukulu mukuchita masewera olimbitsa thupi komanso momwe thupi lanu limayankhira pazochita zolimbitsa thupi. Ndikofunika kusintha zinthu nthawi zonse kuti thupi lanu likhale la thanzi komanso malingaliro anu athandizidwa.
> Chitsime:
> Garber CE, Blissmer B, Deschenes MR, et al. Kuchuluka ndi Kuchita Zochita Zolimbikitsira Kukhazikitsa ndi Kusunga Mafilimu, Matenda a Musculoskeletal, ndi Neuromotor Fitness Mwachiwonekere Achikulire Odwala. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (7): 1334-1359. lembani: 10.1249 / mss.0b013e318213fefb.