Mmene Mungasamalire Kunenepa Kwambiri Ndi Kuchita Zochita Pakati pa Kusamba

by Paige Waehner

Mukumva bwino? Lembani mahomoni anu.

Kutentha kumatentha, kukwiya, kutopa, kupanikizika, kusowa tulo, khungu louma, kupenga, kudana ndi aliyense ndi chirichonse ndikutsiriza, koma osachepa, phindu lolemera. Izi ndi zina chabe za zizindikiro zomwe timakumana nazo pakupita panthawi imodzi kapena, monga momwe timazitchulira, zimakhala zomveka bwino. Chizindikiro choipa kwambiri cha kutha kwa thupi, ndithudi, ndi kulemera kwa kulemera. Ndidzidzidzi, ndizouma, ndipo zonsezo zimangoyang'ana pakati, zimatipatsa kusintha kwatsopano kumene ife sitinayambe tachitapo kale.

Ziribe kanthu kaya ndizing'ono kapena zazikulu bwanji, momwe zimakhudzira kapena zaulesi, zimakhudza pafupifupi akazi onse ndipo zimatipangitsa kukhala openga.

Zomwe zinachitikira zomwe ophunzira anga amawerenga:

Kutumizidwa ndi 'Frustrated': "Sindikudziŵa nthawi imene kusamba kwayamba kunayamba, koma ndikudziwa pamene ndatsiriza chifukwa cha kulemera kwakukulu, 30pm osachepera chaka."

'kumangoyamba' analemba kuti: "Phindu lolemera limangoyamba (3 lbs mu miyezi iwiri) ... Ndakhala woonda kwambiri, kotero kulemera ndikulephera kuichotsa ndikugwiritsa ntchito zambiri ndikudula m'magawo chodabwitsa kwambiri kwa ine ndipo ndikuvomereza kuti ndikuvutika maganizo. "

Wopanikizika, wokhumudwa, wosokonezeka ... ngakhale mutamverera, simuli nokha ndipo si inu nokha . Ndizochitika zachibadwa kuti tonsefe timadutsamo. Zoonadi, izi sizikupangitsa kukhala kosavuta makamaka pamene 'chilengedwe' chimachititsa kuti thupi lichepetse poyerekeza ndi kuchepa mu January. Komabe, ngati mukudziwa zomwe muyenera kuyembekezera ndikudzipereka kuchita chinachake, mukhoza kusintha.

Mfundo yanu yoyamba ndi njira yabwino, yochita masewera olimbitsa thupi.

Kuchita Zovuta Kulemera kwa Thupi Pa Kusamba Kwambiri

Kodi mukufunika kuchita masewera olimbitsa thupi otani kuti muchepe thupi ? Yankho lalifupi: Zoposa zomwe mukuganiza. Akatswiri ambiri amalimbikitsa maola awiri ndi mphindi 30 pa sabata lochita maseŵera olimbitsa thupi ndipo ndi malo abwino kuyamba.

Komabe, kuti muwonongeke panthawi yopuma, mungafunikire kugwira ntchito kuti muzichita masabata 4 kapena kuposa sabata iliyonse. Ndizomvetsa chisoni kuti ndinu wamkulu, ndikuchita masewera olimbitsa thupi kuti mupewe kulemera komanso / kapena kutaya thupi.

Komabe, zomwe mumachita mukamachita masewera olimbitsa thupi ndi zofunika kwambiri kuposa momwe mumachitira nthawi yayitali. Kupanga chizolowezi cholimba, chingakuthandizeni kupeza nthawi iliyonse yomwe muli nayo komanso ntchito yanu yoyamba ndi pulogalamu yanu ya cardio .

Cardio ya Kutaya Kwambiri

Chifukwa chiyani? Cardio ndilo mzere woyamba wa chitetezo kuti musakhale wolemera kwambiri, ndipo ndithudi, kuyamba kuyambitsa kulemera kwake. Cardio imakuthandizani kutentha makilogalamu komanso kukutetezani ku matenda ena omwe amabwera pamene tikufika kumapeto, monga matenda a mtima ndi matenda otupa mitsempha.
Zingati? Ngati mwatsopano kuchita masewero olimbitsa thupi, phunzirani zofunikira pakukhazikitsa pulogalamu ya cardio yolemetsa .

Ndibwino kuti mutetezepo kuti mupewe kuvulazidwa ndi SIEL (Kuthamanga Kwadzidzidzi Kwadzidzidzi) poyambira ndi chinthu chophweka - nenani, masiku 3-5 oyenda mofulumira kwa mphindi 20-30, kapena ngakhale mutali wonse.

Ngati mwakhala mukuchita masewera olimbitsa thupi komanso simukulemetsa , ndikudziwa kuti ndinu okhumudwa bwanji. Izi ndi pamene mukuyenera kubwerera ndikusintha zina pulogalamu yanu.

Kodi ndimapindula bwanji ndi ntchito yanga ya cardio?

Phula Chithunzithunzi - Ngati mumakonda kukhala kumapeto kwa chigawo chanu chotentha kwambiri cha mtima , kapena zomwe timachitcha kuti nthawi zambiri zimatchulidwa kuti ' malo oyaka moto ,' mungakhale zovuta kuti muchepetse. Mphamvu imeneyi ndi yabwino kwa oyamba kumene komanso ndizochita zokhazokha patsiku. Koma, kugwiritsira ntchito njira yanu mpaka ku cardio yambiri kudzakuika mu calorie yotentha zone muyenera kuwonongeka. Yesani kuwonjezera kufupika kwake, kugwira ntchito mwamphamvu kuti muthe kuwotcha mafuta owonjezera panthawi yomwe mumagwiritsa ntchito monga:
- Maphunziro Ophunzirira - Kupititsa patsogolo ntchito yopambana kwambiri ndi zigawo zowonongeka ndi njira yabwino kwambiri yogwirira ntchito mwakhama kwa nthawi yayitali, kukuthandizani kutentha makilogalamu ambiri kusiyana ndi kugwira ntchito mwamphamvu. Kupititsa patsogolo maphunziro ndi malo abwino oyamba kwa oyamba kumene, chifukwa mungathe kumasuka ndi maphunziro a aerobic , omwe ndi ocheperapo, ndipo gwiritsani ntchito njira yopita ku anaerobic nthawi yophunzitsa . Zitsanzo Zophatikizapo Kuphunzitsira Maphunziro.
- Maphunziro a Pakati pa Maphunziro a Pakati pa Zapamwamba (HIIT) - HIIT ali ngati nthawi yophunzitsira, koma amaganizira kugwira ntchito m'dera lanu la anaerobic - Malo omwe mungathe kugwira ntchito kwa nthawi yochepa - Kawirikawiri masekondi 30-120, kapena Masewu 9-10 pa tchati ichi chodziwika . Izi ndizowonjezereka pazochita zambiri zowonjezera.
- Tabata - Maphunziro a Tabata ndi mtundu wina wa maphunziro a HIIT omwe amachititsa kuchita masewera olimbitsa thupi kwa masekondi 20, kupumula kwa masekondi khumi ndi kubwereza izo kwa mphindi 4. Kuti mukhale ndi masewero olimbitsa thupi a Tabata, mumabwereza maulendo 4 kapena kasanu kwa mphindi 20 zokha. Kuyesera kuyesa: Tabata Cardio Workout , Ntchito ya Tabata Strength , Tabata Low Impact Workout .

Ganizirani kugwiritsa ntchito chiwerengero cha mtima - Ambiri mwa makasitomala anga amabwera kwa ine popanda lingaliro lenileni la momwe angayang'anire ntchito yawo mwamphamvu , zomwe zimapangitsa kuti ntchitoyi ikhale yovuta kuyeza. Kuwunikira kwa mtima ndi njira imodzi yabwino yowunika mphamvu yanu, kukupatsani mwayi wopita ku mtima wanu, yomwe ndi njira yabwino kuti muwone ngati mukufunika kubwezera kapena kuigwedeza molimbika. Phunzirani momwe mungapezere malingaliro anu omwe mumakhala nawo pamtima komanso njira yabwino yogwiritsira ntchito mlingo wa mtima kuti muwone bwinobwino .

Ganizirani pa FITT yanu . - Ngati mumakonda kuchita zofananazo mobwerezabwereza, yesani kusintha chinthu chimodzi kapena zingapo za ntchito yanu pogwiritsa ntchito FITT mfundo. Zinthu izi zikuphatikizapo:
1. Maulendo - Kodi mungawonjezere tsiku kapena zambiri za cardio? Sichiyenera kukhala ora ... zokwanira 15 kapena 20 mphindi zochitira masewera nthawi ndi nthawi zingasinthe kusiyana.
2. Mphamvu - Ichi ndi chimodzi mwa zinthu zosavuta kusintha. Mwa kungowonjezera timapepala tating'onoting'ono pa kuyenda kwanu kapena kukweza phiri lalitali, mukhoza kutentha makilogalamu ambiri pamene mukugwira ntchito. Kapena ganizirani kuyesera ntchito imodzi yopita pamwamba kamodzi kapena kawiri pa sabata.
3. Nthawi - Kodi mungawonjezere nthawi yambiri yogwiritsira ntchito? Ngati mwathamangitsidwa, izi sizingakhale zosankha, koma ambiri a ife tingawonjezere mphindi khumi pa ntchito imodzi kapena iwiri ndipo ndi maminiti 10 omwe mungathe kuwotcha kwambiri ma calories. Kutentha makilogalamu zana mu maminiti 10 .
4. Mtundu - Ndi liti pamene munayesa ntchito yatsopano? Tonsefe tiri ndi ntchito zomwe timakonda, koma thupi lanu limakhala lopambana mukamachita ntchito zomwezo mobwerezabwereza, motero mumayatsa pang'ono. Nthawi iliyonse mukayesa chinachake chatsopano, thupi lanu liyenera kulimbikira kwambiri, lomwe lingakuthandizeni kuti muwotche kwambiri.
Ganizirani kukonzekera wophunzitsa - Ngati mumamva kuti mukuchita zonse pansi pa dzuwa ndipo thupi lanu likukaumitsa, ganizirani kugwira ntchito ndi wophunzitsa. Nthawi zina mumangofuna thandizo kunja kuti mupeze njira yabwino yolumikizira zolinga zanu.

Yesani izi HIIT 40-20 Menopause Cardio Workout . Zochita zambiri za cardio pa magulu onse olimbitsa thupi.

Maphunziro Othandiza Kufooketsa Kwambiri

Chifukwa chiyani? Maphunziro olimbitsa thupi ndi chida champhamvu kwambiri chomwe muli nacho chothandizira kusintha thupi lanu, kuchepetsa mafuta a m'mimba ndi kumanga minofu yowonda yomwe imapangitsa kuti thupi likhale ndi thupi . Kukhala ndi minofu mu thupi lanu kuli ngati kukhala ndi ndalama mu akaunti yanu yosungirako. Ndi mphatso yomwe imapereka nthawi yayitali mutatha.
Zingati? Malamulowa ndi osachepera kawiri pa thupi lanu lonse, koma mutha kuikanso ku cardio ntchito yanu.

Onani gawo lotsatirali pa Kukonza Zamatsenga ndi Circuit Training.

Kodi ndimapindula bwanji ndi maphunziro anga amphamvu?

Kwezani zolemetsa . Ngati mumakweza zolemera nthawi zonse, muli pa njira yoyenera, koma kodi mukukweza njira yoyenera? Ndi nthawi zingati zomwe mumapeza mpaka kumapeto kwa chiyikiro ndikusiya kunyamula, ngakhale mutatha kuchita zambiri? Ambiri a ife timachita zimenezi, kubera matupi athu a minofu yamtengo wapatali yomwe timafunikira kuwotcha mafuta ndi ma calories. Kodi izi zikutanthauza kuti mukufunika kuchotsa zitsulo za 40-lb? Osati kwenikweni. Zimangotanthauza kuti mumayenera kukweza momwe mungathere powerengera nambala yomwe mwasankha. Kotero ngati mukusintha 12, repiti ya 12 iyenera kukhala yotsiriza yomwe mungathe kukwaniritsa. Phunzirani zambiri za momwe mungasankhire kulemera kwanu .
Ikani thupi lanu lonse - Kawirikawiri amai amasankha ndi kusankha ziwalo za thupi zomwe amagwira ntchito pogwiritsa ntchito komwe akufuna kulemera. Vuto ndilo, kuphunzitsa malo sikugwira ntchito ndipo mumapindula kwambiri pamene mukuphatikiza thupi lanu lonse. Onetsetsani kuti mumagwira ntchito minofu yonse m'thupi lanu - Chifuwa , mmbuyo , mapewa , biceps , triceps , abs ndi thupi lakuya - osachepera kawiri pa sabata.

Ganizirani pa zochitika zojambulidwa - Monga zolakwa zina pamwambapa, chimodzi chachikulu ndizochita masewera olimbitsa thupi omwe amagwira ntchito gawo limodzi la thupi. Mwachitsanzo, mukuti mukufuna kugwira ntchito pa ntchafu yakunja. Mwinamwake mukafika pansi kuti mukweze mapepala ena omwe, inde, amagwiritsira ntchito ntchafu yakunja koma, mwatsoka, ili ngati kutaya nthawi. Sizingatheke kuti mutha kuchepetsa mafuta pamatcha, simukuwotcha mafuta ambiri pamagetsi. Komano ngati mutakhala ndi gulu lokhala ndi gulu , mungagwiritse ntchito ntchafu yakunja ndi minofu yambiri m'munsi mwathu. Ndipo, chifukwa iwe ukuimirira ndipo umakhudza magulu ambiri a minofu, iwe ukuwotcha mafuta ochuluka kwambiri. Zitsanzo zina ndizo:

Pezani machitidwe osiyanasiyana olimbitsa mphamvu pa magulu onse olimbitsa thupi .

Chabwino, muli ndi cardio yanu ndipo muli ndi mphamvu zanu. Dziwani zina zomwe mukusowa? Ntchito yatsopano yowonjezereka yomwe imapsereza kwambiri calories ndikupangitsa kuti thupi lanu liziyenda.

Kukonzekera kwa Mavitamini ndi Circuit Training

Chifukwa chiyani? Mapangidwe amadzimadzi ndi maphunzitsi apamwamba oyendetsa masewera amayendetsa magetsi anu onse, kukuthandizani kuwotcha mafuta owonjezera panthawi yopuma, komabe bwinoko, kukupatsani nthawi yambiri. Chifukwa chakuti mumagwira ntchito mwakhama pamaphunziro awa, zimatengera thupi lanu nthawi yaitali kuti mubwezeretse thupi lanu, lomwe limatentha matani a ma calories owonjezera.

Zingati? Ngati ndinu oyamba, khalani ndi maphunziro oyambira panthawi yoyamba ndikugwira ntchito yanu mpaka pamaphunziro apamwamba kwambiri. Apo ayi, yambani kamodzi pa sabata ndikuwona momwe izo zikuyendera. Ngati ntchito yanu ili bwino ndipo mumakhala bwino, mukhoza kutero nthawi zambiri. Onetsetsani kuti mukudzipatsanso nthawi yowononga kuti mupewe kuvulala komanso kupititsa patsogolo .

Kodi ndimapindula bwanji kuchokera ku MetCon yanga kapena Ntchito Yopanga Maphunziro?

Sankhani zochitika 9-12 zomwe zimaphatikizapo kusakanikirana kwapamwamba kwambiri (cardio impact ) kapena mphamvu zochepa . Ntchitoyi iyenera kukhala yochepa kwambiri komanso yovuta kwambiri, pafupi ndi mphindi 10-20, kotero mukufuna machitidwe omwe angakutsutseni , monga momwe mukuwonetsera mu 10-Minute MetCon Workout .
Machitidwe ena kuti gulu limodzi la minofu likhalepo pamene wina amagwira ntchito. Mwachitsanzo, kuchita masewero olimbitsa thupi, monga pushups, kutsatiridwa ndi kutsika thupi, monga mapapu a mapulogalamu.

Yesetsani kuchita masewera olimbitsa thupi kwa nthawi yonse yomwe mungathe ndi mawonekedwe abwino, kwinakwake pakati pa masekondi 20 mpaka 60 kapena 15-20. Pitani kunja, ngati mungathe.
Pitirizani kupuma pakati pa zochepa zochepa, pafupi ndi masekondi 15 kapena osachepera. Mungafunike nthawi yopumula nthawi yoyamba mukayesa maphunziro awa. Tchulukitsani nthawi zina zonse ndi masekondi angapo patsiku lililonse.

Kodi mumachita masewera olimbitsa thupi pafupifupi 1-2 pa sabata (zambiri ngati mwakhala mukupita patsogolo) kuti mupewe kuvulala.

Ntchito Yophunzitsa Dera Yambiri.

Zochita za Thupi la Maganizo ndi Ntchito

Chifukwa chiyani? Muyenera kumasuka. Kufikira kusamba kwa moyo ndizofanana ndi kupita ku gahena ndipo nkhawa zimangopangitsa kulemera . Kupanikizika kumeneko kungapangitsenso zizindikiritso zina za kusamba, kupangitsa chirichonse kukhala choipa kuposa momwe chiyenera kukhalira. Ntchito za thupi laumaganizo zingakuphunzitseni momwe mungachedwe, kupuma, kulola nkhawa komanso kuganizira za pakalipano.

Zonsezi zikhoza kukuthandizani kuti mukhale ndi ma hormoni opanikizika komanso kuti muzimva bwino zomwe zikuchitika m'thupi lanu.
Zingati? Zomwe mungathe, nthawi iliyonse yomwe mungathe.

Kodi ndimapindula bwanji ndi ntchitoyi?

Pezani nthawi yotsitsimula mukatsegulira zochitika zonse. Taganizirani izi ngati mphotho yamaganizo ndi thupi lanu lonse.
Sungani masewera olimbitsa thupi mlungu uliwonse. Izi zikhoza kukhala yoga kapena Pilates , koma siziyenera kukhala ngati simuli pantchito yotereyi. Mukhozanso kungoganizira za kukumbukira nthawi yomwe mukuchita masewera olimbitsa thupi kapena mungagwiritse ntchito kuyenda monga njira yopumula, kusinkhasinkha kosangalatsa.
Ganizirani mozama. Timakhala openga kwambiri ponena za kuchepetsa thupi, timakonda kuganizira zopsereza mafuta. Komabe, thupi limasowa zambiri kuposa maphunziro a cardio ndi mphamvu. Zimasowa kusinthasintha, kulingalira, kukhazikika ndi kupumula. Mukakhazikitsa ndondomeko yanu ya sabata, onetsetsani kuti mukuphatikizapo nthawi yamtendere kuti maganizo anu ndi thupi lanu likhazikike ndikukhazikitsanso.

_{Clark-Young, Janice, ACSM.} _{"Kuphunzitsa mwamphamvu pakapita nthawi kumapereka ubwino wambiri" Excerpt kuchokera ku Gawo la Ntchito Yopuma Kusamba .} _{Inabwezeretsedwa pa July 2, 2014.}

_{Jull J, Stacey D, et al.} _{Njira Zamoyo Zomwe Zili Kuwongolera Kusintha kwa Thupi Pakati pa Kusintha kwa Kusamba Kwambiri: Kukonzekera Kwadongosolo.} _{J Obes.} _{2014; 2014: 824310.} _{Epub 2014 May 26.}

_{Mishra N, Mishra V, et al.} _{Kuchita masewera olimbitsa thupi kupitirira kutha: Dos ndi Don'ts.} _{J Midlife Health.} _{2011 Jul-Dec;} _{2 (2): 51-56.}