Ponena za zifukwa zomveka zochotsera ntchito zosasangalatsa, "ndilibe nthawi" ndi imodzi mwazimene ndimakonda. Kudya ndi apongozi ake? Palibe nthawi! Ulendo wopita ku zitsamba zoyera? Kodi mukundinyoza ndi ndondomekoyi? Chofunika kwambiri ndikuti palibe amene angadzifunse mwachangu kuti mumatanganidwa bwanji, ndipo pakutha kutuluka, kodi pali chifukwa chabwino chokhalira apo?
Osati malingana ndi anthu omwe amanena kuti kusowa nthawi ndi chifukwa chimodzi chomwe samachita masewera olimbitsa thupi. Koma kodi sitikusowa nthawi kapena kuti ndi chifukwa chokha?
Ndikwanira Ngati ?
Kuyamba pulogalamu yochita masewera olimbitsa thupi kumatanthauza kukonzanso ndondomeko yanu kuti mupereke nthawi, koma sizitanthauza nthawi yambiri. Ochita kafukufuku amadziwa kuti kuchepetsa maseŵera olimbitsa thupi kungakhale kothandiza kwambiri kuti kulemera kwa thupi kukhale kochepa komanso kuti thanzi likhale labwino komanso kuti anthu ambiri amavutika kuti azigwira ntchito yochepa. Mu kafukufuku wina, ofufuza anayerekezera magulu awiri a zochita masewera olimbitsa thupi, omwe ankachita masewera olimbitsa thupi (maola 10 omwe amagwiritsa ntchito masewera olimbitsa thupi) ndi omwe adagwira ntchito nthawi yayitali (masewera 20-40 ochita masewera olimbitsa thupi). Nazi zomwe iwo adapeza zokhudza zochitika zochepa:
- Iwo amatha kuumirira ku ntchito zawo mobwerezabwereza
- Iwo ankagwiritsa ntchito masiku ambiri pa sabata kusiyana ndi gulu lalitali
- Ankachita masewera olimbitsa thupi mlungu uliwonse kuposa gulu lalitali
- Anataya kwambiri, pafupifupi 19 lbs pozungulira 14 lbs kwa gulu lalitali
Kafukufuku wina anapeza kuti zochepa zochepa zolimbitsa thupi zingathandizenso kuchepetsa mafuta m'thupi komanso kuchepetsa chiopsezo cha matenda a mtima, mofananamo nthawi yochitira masewera olimbitsa thupi angathe. Podziwa kuti mungathe kusokoneza ntchito yanu mu magawo angapo a mphindi 10, kodi chisankho chosowa nthawi chimayamba kutaya?
Pokhapokha mutayang'anitsitsa pang'ono kuti mudziwe chifukwa chake ndi kovuta kumamatira pulogalamu yanu .
Kufika ku Pansi pa Zinthu
Kutembenuka, ngati mukufuna kusintha nthawi yanu yochitira masewero olimbitsa thupi, muyenera kukhala olimbikitsidwa kuti muchite. Anthu omwe amachita masewera olimbitsa thupi alibe nthawi yochuluka kusiyana ndi inu, amangozindikira kuti zomwe akuphunzirazo zimapindulitsa kwambiri kuposa zonse zomwe angakhale akuchita nthawi imeneyo (kugona, kudya masana ndi abwenzi, ntchito zapakhomo, ndi zina zotero).
Taganizani za izo. Ngati wina adayitana ndikupereka misala yaulere, koma mu ola lotsatira, kodi mungagwire ntchito yotani kuti muchotse ora la nthawi? Ngati mukufuna maunyolo omasuka, mungagwiritse ntchito mwakhama kusintha ndandanda yanu, monga momwe mumapezera nthawi monga zinthu zina monga dokotala, kugwira ntchito mochedwa, kuwonera TV, kusewera masewera a pakompyuta kapena kuyenda.
Kuchita masewera olimbitsa thupi kuli ngati china chirichonse, kupatula ngati icho chiri chofunikira kwa inu, simungapange nthawi yake. Ndikhoza kukupatsani zifukwa zana zoti ntchito yolimbitsa thupi ikhale yofunika kwa inu, koma ndiwe amene muyenera kusankha ngati n'kofunika kwambiri kwa inu. Ndipo ngati izo siziri, bwanji?
Kudziwa chifukwa chimene mumachitira (kapena simukuchita) ndi njira yokhayo yosinthira zinthu.
- Dziwani zoona - Kodi simukusowa nthawi yochita masewero olimbitsa thupi pali chifukwa china chomwe simukuyenerera kuchita ntchito? Yambani pofufuza momwe mumaonera pazochita zolimbitsa thupi komanso chifukwa chimene simukuchitira. Kodi muli ndi mantha olephera ? Kapena mwinamwake simukudziwa kumene mungayambe .
- Dzifunseni nokha: Ngati ndidzipereka kuti ndichite masewera olimbitsa thupi, ndingakhale bwanji? Khalani pansi ndi ndondomeko yanu ndipo muwone zomwe mumabwera nazo, mukudzikumbutsa kuti simukuchita chilichonse. Mwinamwake mungadzutse mphindi 15 mwamsanga kuti mukhale ndi mphamvu zogwiritsira ntchito mphamvu kapena mugwiritse ntchito gawo la ola lanu la masana kuti muyende mofulumira kapena muzichita masewera olimbitsa thupi . Lembani mndandanda wa nthawi zonse zomwe mungagwiritse ntchito, mosasamala kanthu kuti ndizitali bwanji.
- Ndondomeko ziti zomwe ndiyenera kusintha kuti ndichite masewera olimbitsa thupi? Ndi mndandanda wanu wammbuyo m'maganizo, mutha kusintha chiyani mutagwiritsira ntchito nthawi yowonjezera kuti muyambe kuchita masewera olimbitsa thupi? Mwachitsanzo, pochita masewera olimbitsa thupi, muyenera kusonkhanitsa zovala zanu usiku watsiku ndi tsiku ndikudzuka mmbuyomo. Yendani muyeso iliyonse m'maganizo mwanu kapena, komabe, yesetsani tsiku lina kuti muwone zomwe zikanasintha mukachita izi nthawi zonse.
- Kodi ndi masewera olimbitsa thupi ati omwe angawathandize? Ngati mutadzuka m'mamawa ndikuyamba kuchita masewera olimbitsa thupi, kodi mungamve bwanji? Kuyenda panja? Zochita za Yoga ? Ntchito yozungulira ? Lembani mndandanda wa zinthu zomwe mumazisangalala nazo ndikudziyesa mukuchita zinthuzo nthawi zonse.
- Ndondomeko yotani yomwe ndingakhale nayo pakalipano? Ngati munayenera kuchita masewera olimbitsa thupi sabata ino, kodi mungagwirizane ndi moyo wanu pakali pano? Kuyenda kwa mphindi 15 musanadye chakudya cham'mawa ndi theka la masana? Kodi mwamsanga mukuyenda ndi galu pambuyo pa ntchito kapena kujambula kanema pamaso chakudya? Ndi masiku angati ochita masewero olimbitsa thupi omwe mungakonde kuchita? Kumbukirani masiku angati muyenera kuchita masewera olimbitsa thupi ndikuganizira kwambiri masiku angapo omwe muchita masewera olimbitsa thupi.
- Chitani, Chitani, Chitani - Pogwiritsani ntchito zonse zomwe mwasonkhanitsa, pangani ndondomeko yochita masewero olimbitsa thupi ndikudzipereka kuti muzichita, kunena, masabata awiri. Ndiye, yambiraninso ndikuwona momwe mukuchitira. Kodi ntchito yanu ikugwirizana bwino ndi zochitika zanu zamakono? Kodi ikugwira ntchito kapena mukufunikira kusintha? Chitani ndi momwe mumadziwira zomwe zingagwire ntchito ndi zomwe sizidzachitika.
Nthaŵi zambiri, timadandaula kwambiri pokhudzana ndi kuchita masewera olimbitsa thupi mwakuti sitidzakhala ndi zolimbitsa thupi konse. Ndi kovuta kuti tisiye kuganiza kuti ntchito zambiri, zowopsya ndizo zokha zomwe 'zimawerengera,' koma m'dziko latsopano lomwe tikukhalamo, tiyenera kusintha zina zomwe tikukhala. Kupatula nthawi yochita maseŵera olimbitsa thupi, ngakhale kuti ili ndi mphindi 5 mpaka 10 panthawi imodzi, ndilo gawo lanu loyamba kuti mupange gawo lokhazikika la moyo wanu.
Ngati mungasankhe kugwira ntchito yochepa, mungadabwe ngati mungapeze bwino ngati mukukhala ndi mphindi 10 zokha. Zonse zimadalira zomwe mukuchita komanso momwe mukugwirira ntchito molimbika. Pamene mukugwira ntchito yochepa, mukufuna kuganizira mozama ndikugwira ntchito molimbika kuposa momwe mumachitira. Izi zikutanthawuza pa Zomwe Mukudziwa Zomwe Mukuzidziwa Zomwe zikuchitika , 1-10, yesetsani kuti muzitha kuyendetsa bwino 7-9 panthawi yopuma. Zingakhale zovuta, koma mukuchita izi kwa mphindi khumi.
Zojambula za Cardio
Pamene mukukonzekera ntchito yanu, mudzafuna magawo awiri a mphindi khumi kuti muphatikizepo zojambulajambula. Ntchito iliyonse idzagwira ntchito malinga ngati mukugwira ntchito mwakhama. Koma, pali zina zomwe zimakhala zovuta kuposa ena ndikulola kuti mtima wanu ufike mofulumira, zomwe mukufuna ndi ntchito zochepa. Maganizo ena ndi awa:
- Kuthamanga
- Kuyenda mofulumira momwe mungathere
- Thamangani masitepe
- Kukula kwakukulu kumasunthira ngati zikopa, kulumphira, kudumpha, kuthamanga, kulumpha, kuvina mwamphamvu
- Kuthamanga njinga ndi maulendo onse komanso kuthamanga kwakukulu
- Makina onse ojambula masewera olimbitsa thupi - ntchito pamtunda waukulu (kuthamanga, kukana ndi / kapena kutsamira) kwa mphindi 10
Kugwiritsa Ntchito Mphamvu Zolimba
Maphunziro amphamvu ndi ntchito ina yomwe mukufuna kuifikitsa pafupipafupi. Kotero, ngati muli ndi magawo atatu a mphindi zokonzedwa, mungagwiritse ntchito ma cardio imodzi ndi mphamvu kapena mutha kusakaniza ndikugwirizana mogwirizana ndi zomwe mukuchita sabata.
Kuti mupindule kwambiri ndi maphunziro anu, mungafune kutsatira ndondomeko ya dera yomwe mumasankha masewero 10 ndikuchita iliyonse kwa mphindi (kapena kutopa, chilichonse choyamba). Muyeneranso kusankha zosankha zomwe zimaphatikizapo oposa gulu limodzi la minofu panthawi kuti musunge kwambiri. Chitsanzo cha dera la mphamvu chingakhale:
- Magulu
- Kuyenda mapapu
- Mapapu amtundu
- Masowa amanyamula mwendo
- Zokankhakankha
- Yambani pamzere
- Makina apamtima
- Pemphani kuzungulira
- Mphepete mwa Barbell
- Kuphwanya pa mpira
Ndandanda yazitsanzo
Pamene mungathe kukhazikitsa ndondomeko yanu momwe mumayendera, nthawi zina zimathandiza kuti mukhale ndi lingaliro la komwe mungayambire. Pansipa pali chitsanzo chimodzi chokha cha momwe mungapangire gawo la masewera 10 mu tsiku lanu:
Tsiku 1: Zochita masewera atatu a cardio
Tsiku 2: Kugwiritsa ntchito mphamvu zamphindi ziwiri ndi zitatu
Tsiku 3: Zochita ziwiri-Zinayi za cardio 10 min
Tsiku 4: Pumula
Tsiku lachisanu: Zochita zolimbitsa thupi ziwiri zamphindi, imodzi yokha ya mphindi 10
Tsiku 6: Kugwiritsa ntchito mphamvu zamphindi 10, imodzi yokhala ndi miniti 10
> Zotsatira:
> Atlena >, TS, JL Michaelson, SD Ball, ndi TR Thomas. Masewera Olimbitsa Thupi Lomaliza ndi Lopitiriza Lipemia. Med. Sci. Masewero a Masewera, Vol. 36, No. 8, tsamba 1364-1371, 2004.
> Jakicic JM, Wing RR, Butler BA, Robertson RJ. "Kufotokozera zochitika zolimbitsa thupi m'magulu angapo ochepa poyerekeza ndi zochitika zonse zomwe zikuchitika: zotsatira zokhudzana ndi kupirira, kupirira thupi, komanso kuchepa kwa amayi olemera kwambiri." Int J Obes Relat Metab Disord. 1995 Dec; 19 (12): 893-901.