1 - Kugwiritsa Ntchito Mini Powononga Kulemera
Kodi mwati kangati kuti mulibe nthawi yokwanira yochita? Ngati muli ngati ambiri osagwiritsa ntchito, mumanena nthawi zonse. Koma ngati muli ndi chidwi chofikira ndi kukwaniritsa cholinga chanu cholemera, muyenera kupeza nthawi yochita masewera olimbitsa thupi. Koma apa pali uthenga wabwino: Mufunikira kokha mphindi zingapo tsiku lililonse.
Rob Fletcher, mlengi wa "ANGT - America's Next Great Trainer," akuti njira yosavuta yochita maseĊµera asanu ndi imodzi ingapangitse kusiyana kwakukulu. Ndipotu, amakakamiza makasitomala ake kuti ayambe kutsutsidwa kwa masiku asanu ndi awiri, pomwe akuwapempha kuti apatuke pamodzi mphindi zisanu tsiku lililonse kuti apite. Akuti kudzipereka kophweka kumathandizira kusintha makhalidwe abwino ndikulimbikitsa kulimbitsa mtima kwabwino.
2 - Kutentha Mafuta Ambiri Tsiku Lonse
Kotero, ndi zowonjezera zingati zomwe mungathe kuziwotcha pa mphindi zisanu? Zimadalira momwe mukuvutikira. Fletcher akunena kuti mukhoza kutentha makilomita 20 pamphindi ndikukhala ndi nthawi yopambana .
Koma phindu lenileni limabwera pambuyo pa kumaliza ntchito. Kuchita masewera olimbitsa mphindi zisanu kungakuthandizeni kutentha mafuta tsiku lonse. Fletcher akunena kuti mumakhala ndi "zotsatira za kutentha" kwa maola 48 mutatha kugwira ntchito mwakhama. Kuchita masewera olimbitsa thupi kumatchula izi poyesa kugwiritsa ntchito mpweya wabwino (EPOC) . Mwachidule, zikutanthawuza kuti thupi lanu limapuma mpweya wochuluka ndipo imatentha mafuta ndi maola ambiri m'maola mutatha kugwira ntchito mwakhama.
Kotero, ntchito yanu imatha mphindi zisanu zokha, koma zopatsa mafuta zimapitirira tsiku lonse.
3 - Konzani Maphunziro Anu a 5-Mphindi
Pali zinthu zingapo zimene muyenera kuchita kuti mupange mphindi zisanu zokha zolemetsa. Choyamba, muyenera kuonetsetsa kuti muli ndi thanzi labwino lochita ntchito yaikulu. Afunseni dokotala ngati simunaphunzitse kanthawi, ngati muli ndi zowawa kapena nkhawa zina zokhudza thanzi lanu. Kenako, onetsetsani kuti mwakonzekera bwino kuti mukhale oyenerera .
Chiyero choyambirira, mafuta otentha kwambiri osakaniza sichifuna zipangizo zamtengo wapatali. Zambiri mwazinthu zingathe kuchitidwa pogwiritsa ntchito kulemera kwa thupi ngati kukana. Koma pamene mukupita patsogolo ndi kukhala oyenerera, Fletcher akuwonetsa kuti mumapanga mipira ya mankhwala , mapepala osokoneza bongo, kapena kukaniza magulu kuti mupititse patsogolo "ng'anjo yamoto."
Mphindi 4 - 5-Mphindi Phunziro lothandizira kulemera # 1
Musanayambe kuchita masewerowa ndi Rob Fletcher, mungafunike kudziwa bwinobwino zomwe mwachitazo . Zambiri mwazomwe mukuchita panthawiyi ndizodzifotokozera, koma onani zowunikira ndi zithunzi ngati mukusowa chitsogozo chapadera. Kumbukirani kusintha ngati mukufunikira kuyamba pomwe mukuyamba.
Mphindi 5 Woperekera Kufooka kwa Mphamvu # 1
Chitani masewera olimbitsa thupi kwa mphindi imodzi. Pezani mphindi zisanu ndi ziwiri pakati pa ntchito iliyonse.
- Kuthamanga pamalo
- Kuthamanga jacks
- Mabomba
- Zokankhakankha
- Anthu okwera m'phiri
Mphindi 5 - 5-Mphindi Zochepa Zolimbitsa Thupi # 2
Mphindi wachisanu wochepa woperewera kulemera kwa thupi kumaperekedwa ndi Fletcher wokhudzana ndi kubwereza, osati nthawi. Apanso, sintha ngati kuli kofunika pamene mukuyamba. Ndipo kumbukirani kuwonjezera kutsutsa (kupopera, kumenyana, kapena mankhwala) monga momwe msinkhu wanu umakhalira bwino.
Gawo lachisanu la zochepa zolimbitsa thupi
Pangani zochitika 12 zomwe mukuchita. Bweretsani ndondomeko nthawi zambiri momwe zingathere mu mphindi zisanu.
Malangizo 6 - 5-Mphindi Zokuthandizani Kufooka Kwambiri
Ngakhale kuti mutha kuchita zochitika zolimbitsa thupi tsiku ndi tsiku, padzakhala nthawi yomwe simungakwanitse kupeza mphindi zisanu zokha. Tsono, kodi mumayenera kukonza mapulani olimbitsa thupi? "Ayi ndithu!" akuti Fletcher.
Iye anati: "Musataye mtima. "Chinsinsi ndicho kusagwirizana. Komabe, zinthu zimachitika ndipo masiku sadzasowa." Iye akukupangitsani kuti mupitilize ndikukhalabe. Amatsindikanso kufunika kokhala ndi thanzi labwino pambuyo pake . Akunena kuti kudya zakudya zabwino pambuyo pochita masewera olimbitsa thupi kudzakuthandizani kuti mukhale okhutira, kotero kuti dongosolo lanu lolemera likhalebe pamtunda.
7 - Zomwe Mphindi 5 Zimagwiritsira ntchito Kufooka kwa Kulemera
Ngati mumakonda kusewera kwa mphindi zisanu ndipo muli mumsika wa zatsopano zogwiritsira ntchito, zatsopano za Jabra Sport Coach opanda waya zingakhale ndalama zabwino. Mabubu ogwiritsidwa ntchito a Bluetooth amagwirizana ndi pulogalamu ya Jabra Sport Life ndipo amapereka maulendo angapo omwe angakuthandizeni mukamvetsera nyimbo. Kulemera kwa ntchito kumaphatikizapo mphindi 3-6 ndipo akhoza kusinthidwa kapena kusinthidwa malingana ndi msinkhu wanu ndi zolinga zanu. Mukhozanso kugwiritsa ntchito pulogalamuyi ndi makutu anu kuti awone ndikukuphunzitseni ntchito zina zomwe mumazikonda monga kuthamanga, njinga, kapena kuyenda.
Koma simukuyenera kugwiritsa ntchito ndalama kuti mupange zochepa zomwe mukuchita kuti mukhale wolemera. Kungosonkhanitsani zinthu zochepa zomwe mumazikonda komanso nthawi yomwe mumakwanitsa. Mutha kukwera masitepe, pansi pa chipinda chanu kapena kumanga khoma pamene mukuyankhula pa foni. Mukhoza kutembenuzira kachitidwe kako kachitsulo mu gawo loyaka moto . Monga Rob Fletcher akunena, chinsinsi ndicho kusagwirizana. Yesetsani kukwaniritsa zochitika zina tsiku ndi tsiku kuti muwotche mafuta okwanira, kuti mufike ndikusunga cholinga chanu.