Njira imodzi yosavuta, yosavuta komanso yowonjezera yothetsera chizolowezi chochita masewera olimbitsa thupi ndiyo kungomangirira nsapato, kutsika panja, ndi kuyamba kuyenda kapena kuthamanga. Ndipo ngakhale kuti gawo lapadera la masewera olimbitsa thupi la mphindi 30 silingakhale chonyoza, palibe chosowa chotsatira chomwe chimafotokozedwa ndi American College of Sports Medicine. Momwemo, sizimaphatikizapo zozizwitsa zamagetsi zolimbitsa thupi kapena zozizwitsa zomwe zimapangitsa kuti mukhale oyenera komanso ogwirizana.
Uthenga wabwino ndi wakuti, simusowa kuyenda kapena kuthamanga kuti mupange thupi lanu mu thupi lonse la mafuta omwe amayang'ana mabokosi onse. M'malo mwake, poonjezera zokwanira 10 mphindi zoonjezerapo, mungathe kuphatikizapo pang'ono pokha muzomwe mukuyenda-kuyenda kapena kuyenda kwa thanzi la mtima, kuphunzitsa mphamvu za thupi, ndi machitidwe ochepa olimbitsa thupi kuti muwongolere ndi kukhazikika. Zonse zomwe muyenera kuchita ndikuyesera zotsatirazi.
Kugwiritsa ntchito Mphoto ya Zomwe Mumachita Pofuna Kulimbitsa Thupi
Mukamachita izi, gwiritsani ntchito mlingo womwe mukuganiza kuti mukuyesetsa (RPE) kuti muthe kuyendetsa bwino. RPE ndikulingalira kwa mfundo khumi ndi zisanu kuchokera pa momwe mumamvera pa nthawi ya masewera olimbitsa thupi. RPE ya 1 ndiyomwe ikufanana ndi kukhala chete-kwenikweni palibe khama-pamene RPE ya 10 ndi yofanana ndi zonse zomwe zimapangitsa kuti musagwiritsire ntchito kwa masekondi opitirira 10 mpaka 15.
Pogwiritsira ntchito kumanzere ndi kumanzere kumapeto kwa msinkhu monga malangizo, zochuluka zolimbitsa thupi zikugwa pakati pa 5 ndi 9 chifukwa cha mphamvu.
Kukongola kwa RPE mungagwiritse ntchito pazochitika zilizonse zomwe mumachita, kotero zimagwiritsa ntchito kaya mukuyenda, njinga yamoto, kuyendetsa kapena kusambira. Pogwiritsa ntchito ndondomekoyi, malingaliro a RPE amaperekedwa, ndipo mukhoza kuzigwiritsa ntchito pazomwe mukuchita, kaya mukuyenda, mukuyenda, kapena ngakhale njinga.
Pulogalamu Yanu Yogwirira Ntchito Yogwirira Ntchito
Mukhoza kuchita izi nthawi zonse komwe mukuyenda kapena kuthamanga, koma ngati muli ndi njira yoyenera kapena paki, zina mwazochitazi zidzakhala zosavuta kuchita.
Nthawi yodalirika : mphindi 40
- Mphindi 8 ya cardio warmup: Yendani kapena jog kwa mphindi zisanu ndi zitatu, kuyambira pa RPE wa 4 ndipo pang'onopang'ono muwonjezere mphamvu yanu kuti mufike ku RPE wa 6 kumapeto kwa nkhondo yanu.
- Mapapu a mphindi 1: Lekani kulikonse komwe mukukhala ndikupanga masekondi 60 a mapapo ena.
- Mphindi 3 cardio: Yendani kapena jog kwa mphindi zitatu pa RPE ya 7.
- Mphindi imodzi yokhala pakhoma: Imani ndi kupanga masekondi 60 a pakhomo pakhomo pogwiritsa ntchito pamwamba paliponse, kaya khoma, mtengo kapena benchi.
- Mphindi 1 ya cardio: Yendani kapena muthamangire kwa masekondi 60 pa RPE ya 8-muyenera kugwira ntchito mwakhama nthawi imeneyi.
- Masewera a mphindi 1: Imani ndikupanga masekondi 60 a magulu ochepa omwe ali ndi phazi limodzi pamwamba, ngati chingwe kapena masitepe, pambuyo pa masekondi 30 oyambirira.
- Mphindi 1 ya cardio: Yendani kapena muthamangire masekondi 60 pa RPE ya 8.
- Mphindi 1 yosinthidwa: Imani nthawi iliyonse mukafika kumsika wapansi (ngati chigwa chaching'ono paki) kapena nthambi yolimba (koma yolimba) pamtengo. Gwiritsani ntchito bar kapena nthambi kuti mupange masekondi 60 a zokopa zosinthidwa .
- Mphindi 1 ya cardio: Yendani kapena muthamangire masekondi 60 pa RPE ya 8.
- Mphindi 1 mphindi zowonjezera: Imani ndi kupanga masekondi 60 a mpando wa mpando pogwiritsa ntchito benchi, tebulo kapena bar kuti muthandizidwe. Ngati mulibe mwayi wopita pamwamba, mukhoza kuwathetsa pansi.
- Mphindi 5 cardio: Yendani kapena jog kwa mphindi zisanu pa RPE ya 6. Izi ziyenera kukhala "mwamphamvu kwambiri," zomwe mungathe kukhala nazo.
- Mphindi wa mphindi 1: Imani ndi kupanga bolodi lachiwiri lachiwiri.
- Mphindi 3 cardio: Yendani kapena muthamangitse kwa mphindi zitatu pa RPE ya 7. Izi ziyenera kukhala zovuta kwambiri-mungathe kuyenda mofulumira, koma zimafuna khama kuti muzisunga.
- Mapapo a mphindi 1: Imani ndi kupanga masekondi 60 a mapapu am'tsinje, kusinthasintha mbali pambuyo pa masekondi 30.
- Mphindi 1 ya cardio: Yendani kapena muthamangire masekondi 60 pa RPE ya 8.
- Mphindi 1 agility kubowola: Imani ndi kuchita masekondi 60 mbali ndi ku mbali skaters.
- Mphindi 1 ya cardio: Yendani kapena muthamangire masekondi 60 pa RPE 8.
- Mphindi 1 zoyima pambali: Pangani masekondi 60 a maulendo apamwamba a mawondo, osunthira mbali ndi kumbali.
- Mphindi 1 ya cardio: Yendani kapena muthamangire masekondi 60 pa RPE ya 7.
- Mphindi imodzi yokhala ndi mapepala ophwanyika: Chitani phala laling'ono, koma sungani kulemera kwanu kumbali imodzi kuti mutembenuzire mu thabwa lamanzere, mutembenuzire kumbuyo, kenako mutembenuzire kumbali yina-pitirizani masekondi 60
- Mphindi 5 cardio: Koperani maminiti asanu, kuyambira pa RPE ya 6 ndipo pang'onopang'ono kuchepa kwa RPE ya 4.
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