Pezani Momwe Mukukhalira ndi Maulendo a Mile-1
Kodi muli oyenerera bwanji? Mayendedwe a Walkport Fitness ndi imodzi mwa mayesero abwino kwambiri okhudza thupi labwino. Zimatsimikizira kukula kwa thupi lanu poyesa VO2max yanu, yomwe ndiyomwe mungagwiritsire ntchito oksijeni.
Kuyesera koyendetsa uku ndikumodzi komwe mungathe kuchita nokha. Ndiyeso yomwe mungagwiritsire ntchito ndi mphunzitsi, wophunzitsa, kapena wothandizira kuti muone ngati muli ndi thanzi labwino komanso momwe mungalekerere kuchita masewera olimbitsa thupi.
Zofukufuku zatsimikizira zotsatira za mayesowa kwa akuluakulu akuluakulu a usilikali komanso achinyamata ndi achinyamata. Icho chikufanizitsa bwino ndi Air Force 1.5 kuyesa kuthamanga thupi poyesa matenda olimbitsa thupi.
Zimene Muyenera Kuchita Poyesa Mayendedwe a Mile Mile 1
Mayesowa ndi osavuta kuchita chifukwa safuna zipangizo zamakono. Mudzafunika:
- Mlingo kuti muyese munthu yemwe akuyesedwa
- Sitimayi kapena nthawi yothandizira nthawi
- Njira yamakilomita imodzi
- Njira yowonetsera mtengo wa mtima
Tengani mayeso a Walk Walk 1-Mile Walk
- Muyenera kukhala ndi maola 1. Kwa maulendo ambiri a kusukulu ya sekondale, ndizo maulendo anayi kuzungulira mkatikati. Mungagwiritse ntchito mapulogalamu apakompyuta kuti muyese njira ya mailosi pamsewu kapena njira ina.
- Yesetsani kuwayendetsa pafupipafupi mphindi zisanu.
- Yendani makilomita 1 mofulumira momwe mungathere.
- Lembani nthawi yanu kuyenda 1 kilomita.
- Ikani mtima wanu mwamsanga pamapeto a makilomita 1. Mungathe kuchita izi ndi mawotchi oyenda pamtima , pulogalamu yamtima, kapena kutenga mapulaneti kwa masekondi 15 ndikuchulukitsa ndi 4.
- Lowani deta yanu mu calculator yomwe ili pansipa. Chojambuliracho chimapanga VO2Max yanu ndipo chikufanizira kuti zikhale zogwirizana ndi gulu lanu lachikazi ndi zaka kuti zikuuzeni msinkhu wanu wa thupi.
- Rockport Kuthamanga Kwambiri Kukula Kwachidule
Kodi Zotsatira Zimatanthauza Chiyani?
Zotsatira zomwe mumapeza kuchokera ku yeseso zidzatsimikizira VO2Max yanu mu ml / kg / min.
Zotsatirazo zimachokera pa msinkhu wanu monga zabwino, zabwino kwambiri, zabwino, zowerengeka, zosavuta, zosauka, kapena zosauka kwambiri.
Kungakhale chidziwitso chamtengo wapatali kuti muyesetse kuyesetseratu thupi lanu nthawi ndi nthawi mutayambiranso pulogalamu yolimbitsa thupi. Mungagwiritse ntchito kuti muwone momwe mukukwera mukuyesetsa kwanu.
Mukhoza kuona kuchepa kwa thupi lanu kuchepa ngati mwakhala mukulephera kugwira ntchito kwa milungu ingapo, monga m'nyengo yozizira kapena kuvulaza kapena matenda omwe anakulepheretsani kuphunzitsidwa.
Kodi Mungatani Kuti Muzitha Kupititsa Patsogolo Maphunziro Anu?
Mtundu wa maphunziro omwe mungathe kuwongolera zochitika zanu ndizochita masewero olimbitsa thupi, pamtunda woyenda mofulumira , kuthamanga kapena kuthamanga. Mukusowa maphunziro omwe angapangitse mtima wanu kukulira molimba komanso mapapu anu atenge mpweya wambiri.
Maphunziro a m'madera othamangitsidwa ndi mtima amagwiritsa ntchito chiwerengero cha mtima wanu monga chitsogozo chochita masewera osiyanasiyana. Ndikofunika kumvetsetsa zosiyana siyana ndikugwiritsa ntchito mapulaneti anu kapena mapiritsi a mtima kuti mutsimikizire kuti muli m'dera lanu losankhidwa pachithunzi cha cardio.
Ngati mwakhala mutakhala pansi, ndi bwino kuyamba ndi dongosolo losavuta musanayambe kuchita masewera olimbitsa thupi. Njira Yoyamba Yoyamba Yoyamba Kwambiri Yoyamba 30 ndi yoyenera kwa oyamba kumene.
Ngati mukusangalala kuyenda monga chizolowezi chachikulu cha cardio ndipo mukufuna kukonza mapulogalamu anu olimbitsa thupi, onani ndondomeko yabwino yoyendetsera masewera olimbitsa thupi . Amagwiritsira ntchito ntchito zosiyana siyana m'madera onse sabata.
Mawu Ochokera
Kuyeza msinkhu wanu kuti musayambe kuchita masewero olimbitsa thupi kungakuthandizeni kuona momwe mungapangire patsogolo. Ngati malipiro anu akuyamba, musataye mtima. Mukamawonjezereka kutalika ndi kukula kwa ntchito yanu, kukulitsa kwanu kukuyenera kusintha. Ichi si chiyeso chomwe mungathe kuchiyendetsa, zimatengera kusasinthasintha pakuchita ntchito yanu ya cardio masiku atatu kapena ochuluka sabata iliyonse.
Yambani ndi kuyenda, ndipo mukakonzekera kupita patsogolo, mukhoza kuwonjezera kuyendetsa kusakaniza kwanu. Kuthamanga njinga ndizochita masewera olimbitsa thupi. Ingosuntha ndi kusunga nawo.
> Zotsatira:
> Kline GM, Porcari JP, Hintermeister R, Freedson PS, Ward A, McCarron RF, Ross J, Rippe JM. "Kuchuluka kwa VO2 max kuchoka pa ulendo umodzi wamtunda, chiwerewere, zaka ndi thupi." Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zochita , 19, p. 253-259.
> Weiglein L, Herrick J, Kirk S, Kirk EP. Mayendedwe a 1-Mile Walk ndi Chovomerezeka Chotsimikizika cha VO2max ndipo ndi Tested Alternative Fitness Test ku 1.5-Mile Run mu US Air Force Amuna. " Military Medicine 2011 Jun; 176 (6), p. 669-673
> Castro-Piñero J, Artero EG, España-Romero V, Ortega FB, Sjöström M, Suni J, Ruiz JR. British Journal of Sports Medicine . 2010 Oct; 44 (13): 934-43. lembani: 10.1136 / bjsm.2009.058321. Epub 2009 Apr 12.