Kuyankhulana ndi njira imodzi yosavuta yowunika ntchito yanu. Simukusowa zipangizo zilizonse, monga kuyima kwa mtima. Zonse zomwe mumasowa ndizoyankhula ndi kupuma.
Kaya mungathe kuchita zonsezi panthawi imodzi ndi pamene mphamvu yanu imabwera.
Lingaliro la kuyesedwa kwa mayesero ndilo kuti mumagwira ntchito molimbika, pamene mumakhala wopuma kwambiri ndipo mumakhala kovuta kulankhula.
Poyang'anira izi, mungathe kudziwa ngati mukugwira ntchito yochepa, kuti mukhale ochepa kwambiri -omwe ndi ochepa omwe mukufuna kugwira ntchito pa cardio- ndipamwamba kwambiri .
Zosankha za Test Test
Njira yoyamba: Lonjezo la Kuvomereza
- Pamene mukuchita masewera olimbitsa thupi, nenani Pangano la Kuvomereza (kapena chirichonse chimene mumakonda, kwenikweni).
- Dzifunseni ngati mutha kulankhula bwinobwino. Ngati yankho lanu ndilo, inde, muli otsika kwambiri. Ngati yankho ndilo ayi, muli pamtunda kapena pa Level 5 pazomwe mukuganiza kuti mukuchita bwino.
Zosankha 2: Kodi mungakwanitse bwanji kuwerenga
- Musanayambe kuchita masewera olimbitsa thupi, liwerengeni mokweza momwe mungathere pamene mukulemba
- Pamene mukuchita masewera olimbitsa thupi, kambiranani mobwerezabwereza nthawi yanu yoyerekeza. Ngati chiwerengero choyesezera pa zochitika zolimbitsa thupi chikutsikira mpaka 70 peresenti, mukugwira ntchito kapena pamwamba pa Nambala 5.
Zosankha Zina Kuti Muwone Kukula Kwako
Kuyesera kukambirana ndi njira yosavuta yowunika mphamvu zanu, koma pali zina zomwe mungasankhe.
- Mlingo Wanu wa Mtima Wapatali - Mungagwiritse ntchito mlingo woyang'anira mtima kuti muwonetsetse kuti mukugwira ntchito pazomwe mumawunikira .
- Ntchito Yodziwika - Imeneyi ndi njira yowonjezera yowunika mphamvu yanu popanda kuthandizira zipangizo monga kuyima kwa mtima. Izi ndizonso zofunikira, kotero muyenera kukhala oona mtima za momwe mukuvutikira. Lingaliro ndikulingalira mwamphamvu pa msinkhu wa 1 mpaka 10. 1 ziri ngati kukhala pafupi, kusewera Candy Crush pamene 10 ali ngati sprinting kwa moyo wako kuchokera kwa maniac-wielding maniac. Mukufuna kukhala pakati pa 5 ndi 9 malinga ndi zomwe mukuchita.
Zimakhala Zovuta Kwambiri Pamene Mukugwira Ntchito
Kotero inu muli ndi njira izi zonse zofufuzira mwamphamvu ... kodi mukufuna kugwira ntchito mwakhama motani?
Ndibwino kuti mugwire ntchito zosiyanasiyana:
- Kutsika Kwambiri: Izi ndi za Mphankhulidwe 3-5 pa Zomwe Zomwe Zikuchitika. Mungagwire ntchitoyi mwamphamvu pamene mukuwotha kapena ngati mukugwira ntchito yambiri, monga ulendo wautali wa njinga, yendani kapena muthamange. Izi zingakhalenso mphamvu yomwe mumagwira ntchito ngati mutayendayenda tsiku lonse. Yesani izi mwamphamvu kamodzi pa sabata.
- Mphamvu yochepa: Izi ndi za Mlingaliro 5-6 pa Zomwe Zikudziwika Zowonjezera ndipo pamene ntchito yanu yaikulu idzagwa. Ganizirani za kukhala pamakina a cardio kapena kupita kumalo omwe mungathe kulankhula, koma mau ochepa chabe. Yesani izi mlingo pafupifupi 2-3 pa sabata.
- Kuthamanga Kwambiri: Izi ndi za Mgwirizano 8-9 pa Zomwe Zikudziwika Zowonjezera ndi mlingo womwe mungathe kugwira ntchito kwa nthawi yochepa chabe. Mungagwire ntchito mwakhama pamene mukuchita maphunziro apamwamba kwambiri . Fuulani limodzi, mwinamwake kawiri pa sabata ndi kupumula kwambiri pakati.
> Zotsatira:
American Council pa Zochita Zolimbitsa Thupi. Buku la ACE Personal Trainer, Edition la 5. San Diego: American Council on Exercise, 2014.
Foster, Carl Ph.D .; Porcari, John P. Ph.D ;; Anderson, Jennifer MS. "The Test Test ndi Chizindikiro cha Kuphunzitsa Zochita Zambiri." Journal of Cardiopulmonary Rehabilitation & Prevention. January / February 2008 - Voliyumu 28 - Nkhani 1 - p 24-30. lembani: 10.1097 / 01.HCR.0000311504.41775.78.