Zimakhala zosavuta kuti mutengeke ndi mphamvu zanu komanso kugwiritsira ntchito cardio, kuchita zofanana zomwe mumachita tsiku ndi tsiku. Koma, nthawizonse zimakhala zosavuta kuwonjezera zosiyana pa ntchito yanu pamene mukuwotcha kwambiri calories ndikuwonjezera kupirira kwanu.
1 - Yesani Kuphunzira Pakati
Njira imodzi yochitira zimenezi ndi yophunzitsira nthawi . Lingaliro la kumbuyo maphunziro kosavuta ndi losavuta: kuwonjezera kuphulika kwa mphamvu (kaya ndi liwiro, kukana kapena anaerobic-mtundu amasuntha) panthawi yopuma. Lingaliro ndilokugwira ntchito mwakhama kwa nthawi - zomwe zikutanthawuza kwenikweni kukankhira malire anu - ndikuchepetsera kwa nthawi kuti mupeze.
Pali njira ziwiri zoyenera kupanga maphunziro:
Kuyeza nthawi . Ndi maphunziro oterewa, mumagwira ntchito mwakhama nthawi kapena mtunda ndikuyambiranso nthawi. Ntchito Yoyamba Yoyambira Pakatiyi imapereka chitsanzo cha nthawi yoyezera.
Kusiyanasiyana kosiyanasiyana . Mu maphunziro awa, mumangogwira ntchito molimbika malinga ndi momwe mungathere ndikubwezeretsanso nthawi yomwe mukufunika kukonzekera nthawi yotsatira. Mwachitsanzo, ngati mukuyenda kapena kuthamanga panja, mungasankhe chinachake patali ndikuyendayenda kapena kuyenda / kuthamanga phiri mofulumira momwe mungathere ndikuyenda kuti mukalandire.
Maphunziro a Pulogalamu ya Aerobic - Iyi ndi malo abwino kuyamba ngati muli oyamba, poyang'ana nthawi yomwe ikukulimbikitsani kuti muzigwira ntchito molimbika, koma musapite mwamphamvu kwambiri. Kwa mtundu uwu wa masewera olimbitsa thupi, mukhoza kuchita mphindi zitatu pang'onopang'ono ndipo kenako maminiti atatu ndi apamwamba kwambiri kuposa momwe mumakhalira.
Maphunziro a Anaerobic Interval Training - Ngati muli otsogolera kwambiri, maphunzirowa akuwongolera kuti mutuluke m'malo anu otonthoza, mukugwira ntchito mwakhama momwe mungathere nthawi yayitali. Ntchitoyi ikhoza kuthamanga kwa mphindi zisanu ndikutsitsa zonse kwa masekondi 30-60. Izi nthawi zina zimatchedwa Maphunziro Opambana Okhazikika ndipo zingaphatikizepo ntchito zosiyana siyana monga Tabata Training , High Intensity Circuit Training ndi Makhalidwe Okhazikika .
2 - Yonjezerani Mphamvu ku Mapulogalamu Anu a Cardio
Ngati mukufuna kutentha makilogalamu ambiri pamene mukukweza mphamvu zanu, liwiro ndi mphamvu, bwanji osangowonjezera mphamvu pang'ono pa ntchito yanu? Othamanga amagwiritsira ntchito mphamvu, kapena machitidwe a plyometric , kuti awathandize kulumpha patali, kutsiriza nthawi ndikuwateteza ku zovulaza. Koma simukuyenera kuphunzitsa ngati wothamanga kuti athandizidwe ndi maphunziro.
- Kudumpha . Kuwonjezera mitundu yambiri ya kulumphira kuntchito yanu imatha kusokoneza mtima wanu. Yesani kulumphira mmwamba ndikukwera mumng'oma pang'ono ngati kudumphira , kudumpha kutsogolo ndi mapazi onse mu kulumpha kwalitali kapena kulumphira pa sitepe ndi mapazi awiri panthawi imodzi.
- Mphindi Amodzi Akudumpha . Kudumpha ndi mapazi awiri kungakhale kovuta kwambiri, koma yesani ndi mwendo umodzi ndipo mukumana ndi mavuto osiyanasiyana. Yesetsani kudutsa m'chipindacho, kudumphira pa sitepe kapena kungokwera mmwamba ndi pansi pa mwendo umodzi. Pitirizani kusunthira pang'onopang'ono komanso kusokoneza.
- Power Jacks . Njira yina yowonjezera mphamvu ndi kupanga pang'onopang'ono mphamvu masewera. Dumphirani ndikukwera mumtunda waukulu momwe mungathere. Mu gulu lothamanga, dumphiranso mapazi pamodzi.
- Maungulo amphamvu . Mukhoza kuchita zomwezo ndi mapapo (izi ndizovuta). Ingosikira pansi mpaka kumalo osungunuka ndi kudumpha mmwamba, sintha miyendo mumlengalenga, ndipo pita kumtunda.
Kuti mudziwe zambiri zokhudza momwe mungapangire mphamvu pa ntchito yanu, nkhani yanga, Hardcore Cardio imaphatikizapo malingaliro osiyanasiyana ndi zochita masewera olimbitsa thupi. Mukhozanso kuyesa machitidwe awa a cardio kuti muzigwira ntchito kunyumba .
3 - Kwezani Zolemera Zolemera
Ngati mukufuna kuona zotsatira kuchokera kumaphunziro anu amphamvu, pali chinthu chimodzi chofunikira chomwe muyenera kuchita: kulemetsa minofu yanu. Kuwonjezera minofu yanu kumatanthauza kuti muyenera kunyamula zolemera kuposa momwe thupi lanu lingathere. Mukachita zimenezo, thupi lanu limasinthika ndi kulimbitsa komanso kumanga minofu yowonda .
Vuto ndilokuti ambirife timapepuka pang'ono pokhapokha pokhudzana ndi kuphunzitsa kulemera. Kutukula zolemetsa zolemetsa ndi kovuta ndipo kumakhala kovuta ngati simukuzoloŵera kumverera. Koma, ngati mukufuna kuwonjezera pang'ono chisangalalo ndi mwamphamvu ku ntchito yanu, bwanji osayesa malire anu kuti muwone zomwe mungachite?
Sikuti mumayenera kuchita zolimbitsa thupi zanu kuti mukhale otetezeka komanso kuteteza thupi lanu kuvulaza, kotero simukufuna kuyamba powerlifting. Koma, ngati mwakhala mukulemera kwa nthawi yayitali, lingaliro pano ndilo lolemetsa. Nayi njira yophweka yochitira izi:
- Sankhani kulemera kolemera kuposa momwe mumagwiritsira ntchito (khalani ndi malo otsika ngati mukulema kwambiri!)
- Limbikitsani kulemera kokwanira momwe mungathere ndi mawonekedwe abwino. Kuyankha kotsiriza kumakhala kovuta koma kosatheka.
- Ngati mungathe kuchita zoposa 15 kapena 16, pitirizani kulemera nthawi yotsatira ndikuyesa kubwereza 10-12.
- Ngati simukumvetsetsa kuti mukukwera kwambiri, yesetsani kuikapo limodzi ndi kulemetsa kolemera ndikupitirira.
Njira inanso yowonjezerapo kuwonjezereka ndi kuyesa mapiramidi. Pogwiritsa ntchito malingaliro, yesetsani kugwiritsa ntchito mapiritsi a Piramid ndi Thupi la Lower Body .
4 - Yesani Zambiri Zambiri ndi Zokambirana
Ponena za kuphunzitsa mphamvu, zina mwazimene zimakhudza kwambiri zimaphatikizapo gulu limodzi la minofu ndi gulu limodzi. Mitundu imeneyi imatha kupititsa patsogolo maphunziro anu, kukuthandizani kukweza zolemetsa zambiri pamene mukupatsani calorie-burn yomwe imabwera kuchokera ku magulu akuluakulu a thupi.
Osati kokha kokha, kayendetsedwe kawiri kawiri kawiri kawiri kamagwira ntchito, kugwira ntchito thupi lanu momwe likusinthira tsiku ndi tsiku.
Mosakayikitsa mukuchita kale zochitika zina mu maphunziro anu koma mwinamwake pali zozizwitsa zosiyana zomwe mungayese kuti mupeze minofu yambiri ndi kuwonjezera mwamphamvu mphamvu yanu yophunzitsira mphamvu. Pano pali makina ochepa okha omwe amasuntha kuti muphatikize mu ntchito yanu:
- Magulu
- Maungulo
- Kuwonongeka
- Oyera ndi Mauthenga
- Tengani Zopweteka
- Pushups Yotsalira
- Mizere
Zochita zoyanjana ndizofunikira kugwira ntchito minofu ndi nthawi yopulumutsa. Pogwiritsa ntchito maseŵera olimbitsa minofu panthawi imodzimodzi, mukhoza kuwonjezera mphamvu komanso kugwira ntchito mogwirizana, kukhazikika ndi kukhazikika:
- Maselo ndi makina opitirira
- Lungani ndi bicep curl kapena kuwuka kwina
- Kuwombera ndi Lunge Press
- Zoopsya ndi mwendo umodzi woperekedwa pa msinkhu wa chiuno
- Mabomba ndi mzere wopanduka
Kuti mudziwe zambiri, onani zotsatirazi:
5 - Zinthu Zochepa Pansi
- Pang'onopang'ono pansi . Tengani masekondi 4 kapena kupitilira kukweza ndi kuchepetsa kulemera kwake
- Pangani gawo lochepetsetsa. Kwezani kulemera kwa mphindi imodzi ndikuchepetsa kuchepa kwa masekondi 3-4
- Sinthani tempo nthawi yonseyi . Lingaliro limodzi ndilopatsanso njira ziwiri mofulumira mofulumira ndi 2 kubwerera mofulumira mofulumira (2 mphindi ziwiri ndi 2 masekondi pansi).
- Onjezerani chizindikiro chokhazikika . Gwiritsani ntchito gawo limodzi la zochitikazo ndikugwiritsanso chitetezo chotsiriza kwa masekondi angapo. Mwachitsanzo, ganizirani zolemba zina zomwe zimapangitsa kuti ukhale wolemera kwambiri.
- Sungani mavutowo . Fufuzani kayendetsedwe kanu kokha kuti musiye kugwedeza nthawi zonse pa minofu yomwe mukugwira. Mwachitsanzo, mukamagwiritsa ntchito mwendo, musawongolitse miyendo yonse koma musunge maondo.
- Onjezani mapulumu . Pamapeto paketi (kapena pakati) mumaphatikizapo pang'onopang'ono, zing'onozing'ono. Mwachitsanzo, sungani masewera 8 ndikukhala pansi kumapeto kwa kayendetsedwe kake ndikukwera mozungulira maulendo 8.