Ngati mwakwezapo miyeso, mwinamwake munamva za tebulo loopsya - ndiko kuti, nthawi yomwe thupi lanu limasiya kukhala ndi mphamvu kapena kutayika mafuta chifukwa chakuti zasinthidwa bwino kuntchito yanu.
Kusintha ndi chinthu chabwino - pambuyo pake, zikutanthauza kuti mwakhala mukugwira ntchito mokwanira kuti thupi lanu likhale lamphamvu komanso lokhoza kuthana ndi ntchito yanu. Mbali yoyipa ndi yakuti mwina mumagunda malo, zomwe mungapewe mwa kusintha ntchito yanu nthawi zonse.
Izi zikumveka zosavuta, koma kodi mungasankhe bwanji zomwe mungasinthe? Zonsezi zimayamba podziwa zambiri za momwe thupi lanu limayankhira pazochita zolimbitsa thupi.
Chifukwa Chake Mukufunikira Zosiyanasiyana
Pamene mukukweza zolemera, zomwe mukuchita ndikuphunzitsa minofu yanu momwe mungakhalire olimba. Kuti minofu yanu ikule, komabe, muyenera kutsutsana nawo ndi zambiri kuposa momwe angathere. Lingaliro ili lokwanira minofu yanu ndi limodzi mwa mfundo zofunika kwambiri za kuphunzitsa mphamvu ndi mphamvu zomwe zimatsogolera nthawi zonse.
Mukayamba kunyamula zolemera, zonse zomwe mumachita ndi zatsopano komanso zovuta, choncho sizitenga zozizwitsa zambiri kapena kukana kuti zisawonongeke. Chikondwerero cha usana chitatha, komatu thupi lanu limasintha ndipo ndi nthawi yobwerera ku zojambulazo kuti pakhale vuto lalikulu.
Chifukwa pali zigawo zambiri pa pulogalamu ya mphamvu - nthawi zambiri mumakweza, zomwe mumachita, kulemera kwake mumagwiritsa ntchito - pali njira zosatha zomwe mungasinthe ntchito yanu.
M'munsimu mudzapeza malingaliro a momwe mungachitire zimenezi.
1. Sintha Frequency Yanu
Nthawi zambiri mumakweza zolemera zimadalira mtundu wa maphunziro omwe mukuchita. Ngati mukutsatira pulogalamu yonse ya thupi , mudzafunika tsiku lopumula pakati pa ntchito. Pa chifukwa chimenechi, mutha kukweza 2 kapena 3 pa mlungu. Ngati mukutsatira ndondomeko yogawanika ndikukweza minofu yosiyana masiku ena, mutha kukweza 4 kapena kasanu pa mlungu.
Kusintha momwe mumachita masewera olimbitsa thupi kawirikawiri kudzasintha mtundu wa ntchito zanu, ndikukukankhira pamtunda wanu. Malingaliro ena:
- Yesani kusinthasintha . Kusintha kuchokera ku mautumiki onse a thupi kuti mugawidwe ntchito zidzakuthandizani kuchita zambiri ndikugwiritsanso ntchito pa gulu lililonse la minofu. Zitsanzo zina ndi izi:
- Mmene thupi lapamwamba limagwirira ntchito
- Kuchita masewero olimbitsa thupi ndi kukoka machitidwe
- Kugwira magulu otsutsana ndi misempha masiku osiyana
- Yesani pulogalamu yonse ya thupi . Ngati mwachita chizoloŵezi chogawanika, kubwereranso ku maphunziro a thupi lonse kungakhale kotsitsimutsa komanso njira yabwino yowonjezera pulogalamu yanu ya sabata kapena ziwiri.
- Sakanizani . Inu simusowa kuchita chimodzi kapena chimzake. Yesetsani kuwonongera thupi tsiku limodzi ndikukhala ndi thupi lapamwamba komanso masewera olimbitsa thupi pamapeto pa sabata kuti musangalatse zinthu.
Kumbukirani kuti simukufuna kugwira ntchito minofu yomweyi masiku awiri mzere, choncho yikani ndondomeko yanu kuti mukhale ndi tsiku limodzi lopumula.
2. Sintha Zochita Zanu
Mukamapanga machitidwe omwewo mobwerezabwereza, thupi lanu silokhalo lomwe limasintha. Ubongo wanu umagwiranso ntchito, kumagwiritsidwa ntchito kwambiri kuti muzitha kuyenda bwino ngati thupi lanu likudutsa muzolowera. Mwa kusintha masewero anu, mwachitsanzo, mukupangira kanyundo ka nyundo mmalo mwa mavoti omwe mumakhala nawo nthawi zonse, mumatulutsa minofu yanu m'njira zosiyanasiyana, ndikukulolani kuswa mbale yanu.
Kwa malingaliro, yang'anani pa zolembazi ndi zolembazi kuti mutenge malingaliro atsopano ogwira ntchito m'magulu osiyanasiyana:
- Malangizo Okupititsa Patsogolo
- Kupititsa patsogolo Thupi lakumwamba
- Kukula kwa Thupi lakumunsi
- Kupuma ndi Kupitiriza Kwambiri
3. Sintha Zosankha Zanu
Njira yowonjezera yogwiritsira ntchito thupi lanu ndikusintha chiwerengero cha zomwe mukuchita. Oyamba kumene amatha kuona zotsatira ndi imodzi yokha, koma, pamene mukukhala wamphamvu, kuwonjezera zina kapena ziwiri zidzapereka zovuta zambiri. Kafukufuku wina amasonyeza kuti imodzi yokha imakhala yopindulitsa monga magulu angapo (kukupatsani inu kukweza kulephera ).
Komabe, pazochitika zanga, anthu ambiri samakweza ndi kulephera kupeza zotsatira zambiri pochita zoposa imodzi.
Inde, ndi angati omwe amakusankha mukudalira zolinga zanu, nthawi yochuluka yomwe muli nayo ndi msinkhu wanu wa thupi. Zotsatira zambiri zimasonyeza:
- Kupirira kovuta: 1-3 maselo 12-20
- Pofuna kumanga misa ndi mphamvu: 1-6 magulu 8-12
- Kwa mphamvu yamphamvu ndi mphamvu: 1-5 maselo a 1-8 repps
Ngati mukuchita chimodzi, yonjezerani kachiwiri kuti mukhale ndi chizoloŵezi chanu ndikupatsani thupi lanu sabata kapena awiri kuti muzolowere. Mungathe kuwonjezera nthawi ina yomwe mwakhala mukukonzekera zambiri.
4. Sinthani Zolemera Zanu ndi Zomwe Mumapanga
Kusintha kuchuluka kwa kulemera kumene mumagwiritsa ntchito ndi chiwerengero cha kubwereza ndi njira ina yopangira mphamvu zatsopano ndikusunga zinthu zosangalatsa. Njira yosavuta kuti mudziwe ngati ndi nthawi yoti musinthe ndikusunga zolemba zanu. Mukawona kuti mutha kuchita zambiri kuposa kale, yonjezerani kulemera kwanu ndikuponyanso kumbuyo kwanu komwe munali kale kapena pansi.
Mukhozanso kusintha mtundu wa kutsutsa komwe mukugwiritsa ntchito. Ngati mwakhala pa makina, yesani kulemera kwake. Ngati mumakonda kulemera, yesani zingwe kapena makina oyendetsa ufulu. Zochita zanu zimakhala zosiyana ndipo mumaphatikizapo minofu yanu m'njira zatsopano.
Kwa oyamba kumene, akatswiri amasonyeza kusintha kusinthitsa zolemera zanu ndi kubwereza kwa mlungu uliwonse. Pansipa pali chitsanzo cha momwe mungasinthire pulogalamu yowonekera pamasabata 6:
- Masabata 1 ndi 2 - Yambani pulogalamu yonse ya thupi, kuchita masewera olimbitsa thupi khumi kuti mukhale ndi zolemera
- Mlungu 3 - Pitirizani kulemera kwa 5-10% ndi kuchepetsa kupuma kwanu kwa 8. Mwachitsanzo, ngati mwakhala mukupanga biceps curls ndi 10 lbs, mutha kulemera kwa pafupifupi 12 lbs ndikupanga 8 reps (Dziwani: ngati mutha kuchita zoposa 8 kubwezeretsa, kuwonjezera kulemera kwanu mpaka mutapeza kukana mungathe kukweza 8)
- Sabata 4 - Sungani zolemera zomwezo, koma yonjezerani mobwerezabwereza kuchokera 8 mpaka 10
- Sabata 5 - Pitirizani kubwereza 12
- Sabata 6 - kuwonjezera kulemera kwa 5-10% ndi kubwerera mmbuyo mpaka 8 kubwerera
Ichi ndi chitsanzo chabe, choncho pangani kusintha kwanu pa pulogalamu yanu ndi zomwe zimakhala zomveka kwa inu ndi zolinga zanu. Kumbukirani kuti kusintha kulikonse, ngakhale kakang'ono, kungapange kusiyana.
5. Sinthani Njira Yanu Yophunzitsira
Ngati ndinu oyamba, mungafunike kukhala osamala kwambiri ndi kusintha kwanu. Kusintha kwakukulu kungayambitse kuvulaza kapena kupweteka ndipo mukusowa nthawi yochulukirapo kuti muzindikire zochitikazo ndikuyesa kukweza zolemera. Ngati mutayamba ndi maphunziro a thupi lonse, mukhoza kukhala nawo kwa milungu ingapo musanayambe maphunziro osiyanasiyana.
Ngati muli ndi masabata angapo kapena miyezi yochepa yomwe muli pansi pa lamba wanu, mwakonzeka kusintha kwakukulu, monga kusintha machitidwe anu. M'munsimu muli zitsanzo zochepa chabe za momwe mungachitire izi:
- Kutaya : Pambuyo pomaliza kukonzanso kwanu ndikulephera kulephera, kuchepetsa kulemera kwanu kuti mutsirize choyikacho ndi zochepa zina. Akatswiri ena amalimbikitsa kupanga seti imodzi ya zidole ndikungochita masewerawa 2-3 kuti musapitirize kuvulaza ndi kuvulaza. Mungafunike kuyesa njira iyi yophunzitsira kuti mupeze zomwe zimakupindulitsani.
- Maphunziro a Pyramid : Kuphunzitsa kotereku kumaphatikizapo kuwonjezeka kapena kuchepetsa zolemera zanu ndi kubwezeretsa ndi chigawo chilichonse. Mwachitsanzo, mukupanga mapiritsi awiri omwe muli ndi kulemera kwa 15 kubwezeretsa, pogwiritsa ntchito kulemera kolemera ndikupangira maulendo 12 pazotsatira zomwe mukutsatira kenako kumaliza ndi kulemera kwanu kwa 8-10.
- Kusintha : Kuphatikizapo kumaphatikizapo kuchita masewera olimbitsa thupi nthawi yomweyo ndikutsatira wina popanda kupumula. Mukhoza kuchita zozizwitsa ziwiri kapena zambiri ku gulu lomwelo la minofu kapena kugwira ntchito m'magulu osiyanasiyana. Zitsanzo zina:
- Maphunziro Apamwamba . Njira yophunzitsira imaphatikizapo kupanga mphindi iliyonse pang'onopang'ono, nthawi zambiri masekondi 8-10. Maphunzirowa ndi ovuta kwambiri, chifukwa cha malingaliro ndi thupi. Kuika maganizo pa fomu ndikofunika kuti musapewe kuvulala ndi maphunziro ochedwa.
- Maphunziro Ophunzitsa . Maphunzirowa amaphatikizapo kuganizira gawo lochepa la ntchitoyi, monga kuchepetsera kulemera kwa piritsi. Pa njira yophunzitsira imeneyi, nthawi zambiri mumasowa mnzanu kuti akuthandizeni kukweza kulemera kwake kuti muthe kukambirana ndikuyenda.
- Kuphunzitsa pa Dera : Kuphunzira maulendo a dera kumakhala ndi maonekedwe ambiri - maphunziro onse amphamvu, onse a cardio kapena kusakaniza zonse ziwiri. Lingaliro ndilo kupyolera mu masewero angapo, mmodzi pambuyo pa mzake, kwa dera limodzi kapena angapo. Mudzapeza zitsanzo zosiyanasiyana m'mabuku awa a ntchito yophunzitsa maulendo.
Kodi Ndingadziwe Bwanji Zimene Ndimasintha?
Kuyang'ana pa zosankha zanu zonse zomwe mungaganize - kodi ndiyenera kusintha zonsezi? Ndipo ngati sichoncho, ndiyenera kuti ndisankhe ndani? Kumbukirani kuti zigawo zonsezi - mafupipafupi, zolemera, kubwezeretsa, kuyika ndi njira yophunzitsira - zimagwirizana. Kusintha mbali imodzi ya maphunziro anu kungafune kuti musinthe ena kuti zinthu zizigwira ntchito. Khalani ophweka mwa kusintha gawo limodzi lokha ndikulola thupi lanu kuti lichitepo kanthu pa izo. Pakapita nthawi, mudzaphunzira zambiri za thupi lanu, ndikulolani kuti musinthe mosavuta.
> Zotsatira:
> American Council on Exercise. (2003). Buku la ACE Personal Trainer, Edition 3 . San Diego, CA: American Council pa Zochita Zolimbitsa Thupi.
> Ayi, Chris J., et al. Kusagwirizana ndi maulendo angapo kumakhala nthawi yambiri yosangalatsa. Med. Sci. Masewero a Masewera, Vol 32 (1), Jan 2000.