Ngati ndinu ochita masewera olimbitsa thupi kapena mwakhala nthawi yayitali kuchokera pamene mudatuluka, mukhoza kudabwa kumene mungayambe.
Kodi mukuyenera kuchita chiyani pa cardio komanso bwanji za kuphunzitsa mphamvu? Kodi mumagwirizanitsa bwanji pamene mukupewa kupweteka kwambiri kapena, poipa, kuvulala?
Gawo lanu loyamba ndikuphunzira zofunikira pa kukhazikitsa pulogalamu yochita masewera olimbitsa thupi. Mwamwayi, simusowa kuti mudzidziwe nokha.
Akatswiri apeza kale zigawo zofunika kwambiri kuti apange zochitika zolimbitsa thupi zomwe zimaphatikizapo kuyang'ana pa ZOKHUDZA
Ganizirani pa ... FITT
Mfundo ya FITT ndi yomwe imatiwongolera pakukonzekera dongosolo lonse la ntchito, kaya mukuchita cardio, mphamvu yophunzitsira, kapena onse awiri. Pogwiritsa ntchito mfundoyi, mukhoza kugwiritsa ntchito zosiyana pa ntchito yanu kuti mupange kusintha, kupita patsogolo kumapamwamba, ndi kusunga zinthu zosangalatsa.
Awa ndiwo mfundo zomwe zimagwiritsidwa ntchito popanga ntchito zomwe zili pansipa.
Nazi mfundo za FITT ndi momwe timasinthira pulogalamuyi:
- Zowonongeka - Izi mwachiwonekere zimatanthawuza momwe mumayendera nthawi zambiri. Ngati mutayang'ana pulogalamuyi pansipa, muwona kuti mukuchita katatu katatu ndi mphamvu zamaphunziro katatu, zomwe zikutsatira ndondomeko yoyenera yogwiritsira ntchito zofunikira kuti muyambe ndikukhazikitsa thanzi lanu. Pakapita nthawi, mukhoza kuwonjezera maulendo ochuluka pamagetsi anu a cardio pamene mumakhala opirira ndikukhala omasuka ndi masewera olimbitsa thupi.
- Kuwonjezera - Izi zikutanthauza momwe mukuvutikira. Pamene mukuyamba ndi sabata ino, ntchito yanu idzakhala yogwira ntchito, kapena za msinkhu wa 5-6 pa Zomwe Zikudziwika . Izi ndi za ntchito yanu ya cardio. Pamene mukupita patsogolo, mutha kusintha pang'ono pang'onopang'ono za ntchito yanu ndi maphunziro a nthawi .
- Nthawi - Izi zikutanthauza kuti ntchito yanu yayitali bwanji. Ntchito yanu ya cardio pansipa ili ndi mphindi 20 kapena kuposa. Mlungu uliwonse, onjezerani masewera a cardio kuti mupite patsogolo popanda kugwira ntchito molimbika.
- Mtundu - Mtundu wa masewera olimbitsa thupi omwe mukuchita (mwachitsanzo, kuyendetsa, kuyenda, etc.). Ndikofunika kuyamba ndi ntchito zomwe mumakonda, koma ndizofunika kuti muwoloke ndikusakaniza zinthu kuti mutenge thupi lanu ndi malingaliro anu onse. Mmodzi yemwe mumayambitsa zochita masewera olimbitsa thupi, ganizirani kuyesa ntchito zosiyanasiyana kuti zinthu zisangalatse.
Mukamagwira ntchito mokwanira, nthawi ndi nthawi, mumayamba kuona kulemera kwanu, mafuta a thupi, kupirira, ndi mphamvu. Pamene thupi lanu likukonzekera ku ma fitt wanu amasiku ano, ndi nthawi yogwiritsira ntchito imodzi kapena ambiri mwa iwo.
Monga nthawi zonse, chonde musinthe ntchito kuti mugwirizane ndi msinkhu wanu, ndandanda, ndi zolinga zanu ndi kumvetsera thupi lanu. Ngati mumamva kupweteka kwambiri kapena kutopa, muzipuma tsiku. Ngati mukuona kuti simukutsutsidwa, yonjezerani mphamvu, nthawi kapena maulendo ogwira ntchito molimbika.
Kugwira ntchito ndizo zokhazo zomwe sizingagwire ntchito kwa aliyense, kotero chonde musinthe zomwe zikufunikira kuti muyenerere msinkhu wanu, ndondomeko, ndi zokonda zanu.
Mlungu Wanu Woyamba pa Ntchito
Tsiku 1: Cardio, Mphamvu, ndi Kulunjika
Pulogalamu yanu ya cardio sabata ino ndi maminiti 25 ngakhale kuti, monga tanenera, muyenera kuchita masewero olimbitsa thupi.
Ngati mukufuna kuyamba ndi 10 kapena 15 mphindi kuti muwone momwe zinthu zimamvera, omasuka kuchita zimenezo.
Mudzakhalanso ndi masewero olimbitsa thupi omwe mungapange musanayambe kapena musanayambe kuchita masewera olimbitsa thupi. Ndizo kusankha kwanu.
Kulimbikitsidwa kwa mphamvu kumaphatikizapo kupanga maselo awiri a masewera olimbitsa thupi ndi kupuma pang'ono pakati pa maselo. Ngati mukusowa chitsogozo chowonjezera pa kulemera kwako, phunzirani zambiri za momwe mungasankhire kuchuluka kwa kulemera kwake .
Mudzatha ndi kutambasula kwa mphindi zisanu. Mutha kuyesedwa kuti muuseke, koma kutambasula ndi kofunikira monga maphunziro a cardio ndi mphamvu. Amachepetsa nkhawa ndikulola thupi lanu kubwerera kuntchito yake yoyamba.
- Ntchito 1 : 25-Minute Cardio
Mtundu : Cardio
Kutalika : Mphindi 25
Mzere : Woyambitsa
Zida Zofunikira : Makina onse a cardio - Ntchito 2 : Mphamvu Yofunika
Mtundu : Kuphunzitsa Mphamvu
Kutalika : 2 maselo a ntchito iliyonse, 10-20 Mphindi
Mzere : Woyambitsa
Zida Zofunikira : Kuwala kowala, mpira wa masewera kapena mpando, ndi chipewa. - Zochita 3 : Kutsika Kwambiri
Mtundu : Kuthazikika
Kutalika : Mphindi 5
Mzere : Woyambitsa
Zida zofunika : Palibe.
Tsiku 2: Kuyenda ndi Kutambasula
Lero ndilo ngati tsiku lachirendo komanso mwayi woti mupange cardio. Ngakhale kuchita masewera olimbitsa thupi kukuthandizani, kusuntha kwambiri tsiku ndi tsiku kungathandizenso kuti calorie yanu yonseyo iyambe. Lero inu mudzachita izo ndi kutsirizitsa mmwamba ndi kukhala pansi kutsogolo kumbuyo, khosi, ndi mapewa.
- Ntchito 1 : Pezani osachepera mphindi 15 kuyenda mofulumira lero.
- Ntchito 2 : Ndakhala pansi
Mtundu : Kuthazikika
Kutalika : 5-10 Mphindi
Mzere : Woyambitsa
Zida zofunika : Palibe.
Tsiku 3: Cardio, Mphamvu, ndi Kulunjika
Muli ndi zojambula zosiyana siyana za cardio lero zomwe zimaphatikizapo kuphunzitsidwa kwa nthawi yochepa. Izi zimaphatikizapo kukupangitsani pang'ono pokha m'malo anu otonthoza, koma osati patali kwambiri. Kungoyamba kuyesa malire anu. Mungathe kuchita izi pamakina aliwonse kapena ntchito zomwe mwasankha. Monga kale, mphamvu zanu zimakhala zofanana ndi zomwe mudaphunzira kale ndipo, ndithudi, musaiwale kutha ndi kutambasula.
- Phunziro 1 : Kutseka Kwambiri
Mtundu : Cardio
Kutalika : Mphindi 21
Mzere : Woyambitsa
Zida Zofunikira : Makina onse a cardio - Ntchito 2 : Mphamvu Yofunika
Mtundu : Kuphunzitsa Mphamvu
Kutalika : 2 maselo a ntchito iliyonse, 10-20 Mphindi
Mzere : Woyambitsa
Zida Zofunikira : Kuwala kowala, mpira wa masewera kapena mpando, ndi chipewa. - Zochita 3 : Kutsika Kwambiri
Mtundu : Kuthazikika
Kutalika : Mphindi 5
Mzere : Woyambitsa
Zida zofunika : Palibe.
Tsiku 4: Mpumulo wogwira ntchito
Palibe kanthu pa nthawi yanu lero, koma yesetsani kukhalabe achangu monga momwe mungathere mwakutenga nthawi, kuyenda, kutambasula ndi kusuntha. Malingaliro ena:
- Sewani kuthamanga kwachangu - Wii Fit kapena chirichonse chomwe chimakupangitsani kusunthira.
- Chitani zina kapena pushups pamene mukuwonerera TV.
- Chotsani TV mwamsanga ndi kutambasula kwa mphindi zingapo musanayambe kugona.
- Yendani galuyo kwa mphindi zisanu.
- Pendekera mozungulira mpira wa masewera olimbitsa thupi .
Tsiku 5: Kuyenda ndi Kutambasula
Kachiwiri, lero liri ngati kugwiranso ntchito. Mudzapeza nthawi yoti muziyenda, mwakamodzi kapena kufalitsa tsiku lonse, kenako mutambasule.
- Ntchito 1 : Pezani osachepera mphindi 15 kuyenda mofulumira lero.
- Ntchito 2 : Ndakhala pansi
Mtundu : Kuthazikika
Kutalika : 5-10 Mphindi
Mzere : Woyambitsa
Zida zofunika : Palibe.
Tsiku 6: Cardio, Mphamvu, ndi Kulunjika
Ntchito yanu lero ndi yofanana ndi tsiku lanu loyamba. Ngati mukukumva chisoni kapena kukhumudwa panthawiyi, mungafunike kupuma tsiku lopuma kapena kuchita masiku awiri okha a maphunziro a cardio ndi mphamvu. Apa ndi pamene kuyesera kumabwera pamene mumadziwa zomwe thupi lanu lingathe ndipo simungathe kuchita.
- Ntchito 1 : 25-Minute Cardio
Mtundu : Cardio
Kutalika : Mphindi 25
Mzere : Woyambitsa
Zida Zofunikira : Makina onse a cardio - Ntchito 2 : Mphamvu Yofunika
Mtundu : Kuphunzitsa Mphamvu
Kutalika : 2 maselo a ntchito iliyonse, 10-20 Mphindi
Mzere : Woyambitsa
Zida Zofunikira : Kuwala kowala, mpira wa masewera kapena mpando, ndi chipewa. - Zochita 3 : Kutsika Kwambiri
Mtundu : Kuphunzitsa Mphamvu
Kutalika : Mphindi 5
Mzere : Woyambitsa
Zida zofunika : Palibe.
Kuchokera kuno, muli ndi chiyambi cha pulogalamu ya masabata. Gwiritsani ntchito FITT mfundo kuti mupitirire kuyambira sabata ndi sabata, kuonjezera nthawi zambiri, kupambana kwambiri, zolemetsa zazikulu, ntchito zowonjezera, kapena ntchito zosiyanasiyana.