Kupititsa patsogolo maphunziro akukhala ntchito yopita kuntchito zaka zaposachedwapa monga akatswiri apeza kuti ndi njira yothandiza ndi yothandiza yophunzitsira. Imeneyi ndi njira yabwino kwambiri yotentha makilogalamu ambiri, kumanga msanga mofulumira ndikupanga mapulogalamu olimbitsa thupi kwambiri chifukwa mumasintha njira zozizira kwambiri.
Ubwino Wophunzitsa Maphunziro
Ngakhale kuti ntchito yogwira mtima ya cardio ili ndi malo awo, kuphunzitsa nthawi kumakhala njira yabwino kwambiri yophunzitsira.
Kugwira ntchito pa msinkhu wosasangalatsa, ngakhale kwa masekondi 30-60, umayika thupi lanu muwotchi yotentha ya calorie kotero mutha kukhala ndifupikitsa ntchito zomwe zimakupatsani inu bangati pang'ono kwa buck wanu.
Zopindulitsa pang'ono chabe ndizo:
- Zimatentha makilogalamu ambiri - Zomwe zimagwira ntchito mwakhama, mafuta ochulukirapo omwe mumayaka kwambiri, kuphatikizapo ngati cholinga chanu ndi kulemera .
- Kuwonjezereka kupirira mofulumira - Kugwira ntchito pamlingo wapamwamba, ngakhale kwa nthawi yochepa, kumawonjezera chipiriro chako. Mudzapeza ntchito zina zomwe zimakhala zosavuta chifukwa cha ntchito yanu yopita nthawi.
- Kuonjezera kutuluka kwanu - Ngati mumatuluka kunja, thupi lanu lidzatentha kwambiri ma kolera kwa nthawi ndithu mutatha kugwira ntchito yanu kuti mubwezere thupi lanu kuntchito yoyamba.
- Kuwonjezera zosiyana ndi ntchito yanu - Ngati mumakonda kuchita chinthu chomwecho nthawi zonse, msinkhu womwewo ndi msinkhu womwewo wa kuphunzitsa, nthawi yophunzitsira ikhoza kuwonjezera mpweya wa mpweya wabwino kuntchito yanu komanso, chifukwa ndizovuta kwambiri, inu Angasinthe sabata iliyonse ngati mukufuna.
- Nthawi yambiri yogwiritsira ntchito - Pokhala ndi zolimbitsa thupi, zovuta kugwira ntchito, zofupikitsa zomwe mumagwiritsa ntchito nthawi zambiri. N'zotheka kupeza masewero olimbitsa thupi a cardio mu mphindi 20 kapena 30 zokha ndi maphunziro a panthawi, ndikusiyirani nthawi yambiri ya zinthu zina pamoyo wanu.
Mitundu Yophunzitsa Maphunziro
Chofunika kwambiri pa maphunziro a nthawi ndikuti muli ndi njira zosiyanasiyana zomwe mungasankhe, zomwe zimapereka mayankho osiyanasiyana malinga ndi zomwe mumasankha.
Zosankha zina:
- Nthawi yogwira ntchito - Njira imodzi ndiyeso nthawi ya ntchito yotsatiridwa ndi nthawi ya kupuma. Chitsanzo chingakhale 1 mphindi ya ntchito yamphamvu (monga sprint), yotsatira 2 mphindi zochepa zozizira (mwachitsanzo, kuyenda) ndikusinthanitsa kangapo kwa mphindi 15-30.
- Chiŵerengero chachikulu cha ntchito-yopumulira - Tsopano, ndi ichi, mphamvu zanu zowonjezereka ndizitali kuposa momwe mukukhalira, kunena masekondi 30 a ntchito ndikutsatira mphindi yokhala. Iyi ndi njira yabwino ngati inu muli oyamba kapena mukufuna kutuluka pafupipafupi.
- Chiŵerengero chochepa cha ntchito-yopuma - Pano mungathe kufupikitsa zotsalira ndi kuwonjezera ntchito, zazikulu zogwiritsa ntchito masewera olimbitsa thupi kapena ngati mukufuna kuwotcha kwambiri calories ndi kupirira.
- Nthawi ya Anaerobic - Njira ina ndiyo kupanga mapangidwe anu pafupi ndi msinkhu wa msinkhu. Nthawi zochepa za Anaerobic ndizomwe mungasankhe. Mawuwo amatanthauza popanda oxygen, kutanthauza kuti mukugwira ntchito molimbika, mpweya wanu wa oxygen sungathe. Izi ziyenera kukhala pafupi ndi Mzere wa 9 pa Tchati Chodziwika Chodziwika . Maphunziro oterewa si oyamba, ndithudi, koma ochita masewera olimbitsa thupi omwe akufuna maphunziro apamwamba kwambiri .
- Kusiyana kwa aerobic - Mosiyana ndi anaerobic intervals, kuthamanga kwa mpweya kukupangitsani inu mopitirira malire-mwamphamvu kwambiri m'malo mofulumira. Mukhoza kuchita nthawi izi kwa nthawi yaitali, ndikupanga malo abwino kuyamba oyamba kumene omwe sali okonzekera ntchito yonse.
- Nthawi zopanda ntchito - Mukhozanso kupanga nthawi zomwe sizingayesedwe kapena fartleks. Mwachitsanzo, ngati muli panja, mutha kuthamanga kapena kuthamanga kupita ku chinachake chapatali kenako nkuzengereza kuti mubwezeretse, kubwereza sprint mukamva kupumula. Izi zimakupatsani mphamvu zowonjezera kuti mukugwira ntchito mwakhama komanso yotalika bwanji
Kusamala
Kumbukirani kuti, ngati mukugwira ntchito pamlingo waukulu kwambiri, mumangofuna kuphunzitsa nthawi yeniyeni za masiku atatu osagwira ntchito pa sabata.
Thupi lanu limafuna kupumula ndi kuyambiranso pambuyo pochita mwakhama, kotero simukufuna kuti pulogalamu iliyonse ikhale yopha munthu.
Ndipotu, ndi lingaliro lalikulu kuti tigwire ntchito zosiyana siyana pamasewera sabata iliyonse. Mwachitsanzo, mungayambe sabata ndikukhala ndi mapulogalamu apamwamba , kenaka chitani nthawi yowonjezereka yopuma. Ntchito yanu yopambana iyenera kukhala yofupika pamene mutha kupita nthawi yaitali ndi ntchito zambiri za aerobic.