Ntchito Yabwino Yothetsera Kulemera kwa Thupi

Kodi zimatenga chiyani kwenikweni?

Ngati mukufuna kudziwa bwino ntchito yolemetsa, yankho lake ndi losavuta kwambiri: Ndilo gawo lothandizira limene mungachite nthawi zonse. Ndikudziwa, izi sizitanthauza yankho limene mukufuna. Mukufuna kudziwa zomwe muyenera kuchita ngati mukufunadi kupeza zotsatira. Yankho limenelo ndi lophweka, koma lovuta kulichita: Muyenera kugwira ntchito, ndithudi molimbika.

Pokhudzana ndi kukweza mafuta , kuyaka mafuta , kutaya thupi ndi kuwonjezereka kwanu, palibe chabwino kusiyana ndi kachitidwe kapamwamba kachitidwe kapamwamba . Pansipa mudzapeza zina zabwino kwambiri zomwe zimawathandiza kulemera.

Maphunziro a Pakati

Kupititsa patsogolo maphunziro ndi ntchito yomwe imasinthasintha maulendo aerobic (oyenerera) kapena anaerobic (onse-out) omwe amachokera pa cardio ndi nthawi zosintha. Mapulogalamu ogwira ntchito amatha kupitilira kulikonse kuyambira mphindi 10 mpaka maminiti angapo, malingana ndi msinkhu wanu ndi zolinga zanu.

• Chifukwa: Zopindulitsa zikuphatikizapo kuwonjezereka kumeneku, kupititsa patsogolo kuthetsa ndi kugwiritsa ntchito mafuta, kuwonjezeka kwa thupi labwino, kugwira ntchito mwachifupi , kudzichepetsa kwambiri.
• Ndani: Woyambitsa, wamkati wapakati kapena wopita patsogolo.
• Pamene : Kamodzi katatu pa sabata, malingana ndi msinkhu wa thupi.
• Bwanji Osati : Kuchita masewera olimbitsa thupi kungapangitse chiopsezo cha kupweteka , kuvulala , kupsepuka , kapena kukhumudwa. Nthawi zambiri zimaphatikizapo ntchito zogwira mtima kuti zithetse mtima, zomwe siziyenera kukhala ndi anthu omwe ali ndi nyamakazi kapena zovuta zina, ngakhale kuti pali njira zina zochepa .
• Mphamvu yapamwamba : Yapamwamba-Wapamwamba

Njira Yophunzitsira Yophatikizapo

1. Onetsetsani kuti mumatentha kwambiri.
2. Yendani kapena muthamangire pamtunda wodalirika -kuti- mkulu kwa mphindi zitatu, mutsogoleredwa ndi mphindi imodzi yakuyenda.
3. Bwerezani mphindi 20 mpaka 30.

Kupititsa patsogolo Kupititsa patsogolo Ntchito

• Oyamba ayenela kuganizira za kumanga thupi ndi nthawi zambiri za aerobic .
• Kuchita masewera olimbitsa thupi kungapite patsogolo kumagwira ntchito pamakono apamwamba.
• Zochita zam'tsogolo zowonjezereka zingayese zovuta kugwira ntchito, kuphatikizapo omwe ali ndi sprints ndi mapiri ndi awo mofulumira ndi kupirira .

Maphunziro Ofunika Kwambiri

Maphunziro apamwamba kwambiri (HIIT) ndiwophunzitsa kwambiri nthawi yomwe imaphatikizapo kupititsa patsogolo ntchito yowonjezera kwambiri. Ndi maphunzirowa, mukugwira ntchito pa Mndandanda wa 8 kapena 9 pa chithunzi choyesedwa kwa masekondi 10 mpaka 2 mphindi, ndi nthawi yopumula yomwe ingakhale yaifupi, yofanana kapena yayitali kuposa ntchitoyo.

• Chifukwa: Zopindulitsa zimaphatikizapo kuchuluka kwa kagayidwe kake ka mitsempha ndi katemera, kuthamanga kwa thupi, kuchepa, kugwira ntchito moyenera, ndi thupi lanu limakhala lopambana poyaka mafuta .
• Ndani: Ochita masewero apakati kapena apamwamba omwe saganizira kugwira ntchito mwakhama.
• Pamene: Kamodzi katatu pa sabata, malingana ndi msinkhu wanu.
• Bwanji osati: Kuchita masewera olimbitsa thupi kumawonjezera chiopsezo cha kuvulala ndi kupweteka. Kugwira ntchito molimbika kungakhale kovuta kwambiri.
• Mphamvu yapamwamba: Pamwamba

Chitsanzo HIIT Workout

1. Onetsetsani kuti mumatentha kwambiri.
2. Sprint kwa masekondi 30
3. Yendani kwa mphindi imodzi.
4. Bwerezani kwa mphindi 10 mpaka 20.

Pali kusiyana kwakukulu komwe mungachite, kuphatikizapo masewera olimbitsa thupi 30-60-90 ndi 10-20-30 HIIT Training .

Maphunziro a Tabata

Maphunziro a Tabata ndi mtundu wakupha wa HIIT umene umaphatikizapo kupititsa patsogolo masewera olimbitsa thupi kwa masekondi makumi awiri, ndikutsatira masekondi khumi a mpumulo, mobwerezabwereza kasanu ndi katatu kwa mphindi 4. Kuwonjezeka kumamangapo pang'onopang'ono, potsiriza kukufikitsani ku Mzere wa 9 kapena 10 pa tchati yomwe mukuganiza kuti mukugwira ntchito pamapeto a Tabata.

• Chifukwa: Zopindulitsa zimaphatikizapo kuchulukana kwa kagayidwe kake ndi kutsekemera, kuperewera kwafupipafupi, kuwonjezeka kwa thupi ndi maonekedwe, ndi zosiyanasiyana.
• Ndani: Ochita bwino, odziwa bwino ntchito omwe samvetsa ululu.
• Pamene: Kamodzi katatu pa sabata, malingana ndi msinkhu wanu.
• Bwanji osati: Kuchita masewera olimbitsa thupi kumakhala kosavuta ndipo kumawonjezera chiopsezo cha kupweteka, kuvulala, ndi kudana ndi masewera olimbitsa thupi.
• Mphamvu yapamwamba: Wapamwamba kwambiri.

Masewero olimbitsa a Tabata

1. Onetsetsani kuti mumatentha kwambiri.
2. Chitani masewera olimbitsa thupi monga mabhala kapena froggy akudumpha , kugwira ntchito mwakhama momwe mungathere kwa masekondi makumi awiri.
3. Yambani m'malo mwa masekondi 10 ndikubwereza kasanu ndi kamodzi.
4. Mungathe kukhala ndi Tabata imodzi yamphindi 4, koma chifukwa cha zotsatira zabwino, mudzafuna kubwereza Tabata kamodzi kapena kangapo kwa mphindi 20 mpaka 30.

Pali kusiyana komwe kulipo Tabata cardio ntchito ndi ntchito ya Tabata mphamvu .

Kuthana ndi Mavitamini

Matenda a Metabolic (MetCon) ndi machitidwe olimbitsa thupi kwambiri, omwe amakhala osakaniza thupi lonse ndi mphamvu, zomwe zimapangidwa kwa nthawi inayake popanda kupumula kapena kupuma pang'ono. Kuyesera kwanu pa mlingo wa 1 mpaka 10 kuyenera kukhala pafupi 9 kapena 10 (pamtunda) pa ntchitoyi.

• Chifukwa: MetCon imafuna mphamvu zonse za thupi, zimawonjezereka, zimapangitsa kuti thupi likhale labwino, ndipo limapereka zosiyanasiyana.
• Ndani: Ochita bwino, odziwa ntchito omwe angakhale openga pang'ono.
• Nthawi : Nthawi imodzi kapena kasanu pa sabata, malingana ndi msinkhu wanu wathanzi kapena pulogalamu yomwe mumatsatira, monga P90X , Insanity , kapena Crossfit.
• Bwanji osati: Iyi ndi njira yapamwamba kwambiri yophunzitsira ndi mlingo wapamwamba wopuma chifukwa cha kuvulala, kukhumudwa, kupsepuka, puking, ndi zina.

Chitsanzo cha MetCon Workout

Sankhani masentimita 10 amphamvu kwambiri thupi lonse, monga masewera olimbitsa thupi , ndipo muzichita masekondi 30, ndi mphindi 10 za mpumulo pakati.

Maphunziro Ofunika Kwambiri Ozungulira

Maphunziro apamwamba oyendetsa masewerawa ndi mawonekedwe apadera a maulendo a dera omwe amaphatikizapo kusakaniza zochitika zonse za cardio ndi kukaniza. Lingaliro ndi kusankha thupi lonse likusuntha ndikuyesera kusinthasintha pakati pa thupi lakumtunda ndi la pansi, kotero gulu limodzi la minofu limapuma pamene wina amagwira ntchito. Muchita masewera olimbitsa thupi kwa nthawi inayake ndikupita nthawi yomweyo kuntchito yotsatira.

• Chifukwa: Zochita zolimbitsa thupi zimaphatikizapo minofu yaikulu ya thupi lomwe limapangitsa mafuta ochulukirapo. Ntchitoyi ingathandizenso kuchepetsa thupi komanso kutentha kwa thupi ndipo zingakhale ndi zotsatira zowonongeka kwa mafuta, koma akatswiri samadziwa chifukwa chake. Zingatheke chifukwa cha hormone yokula yomwe imatulutsidwa nthawi ndi pambuyo pochita masewera olimbitsa thupi. Zambirimbiri, zochepa zolimbitsa thupi komanso nthawi yochuluka.
• Yemwe: Zochita zapakatikati ndi zakutali zakonzekera kuchoka ku malo awo otonthoza.
• Pamene: Kamodzi katatu pa sabata, malingana ndi msinkhu wanu.
• Bwanji? Izi zimakhala zovuta kwambiri ndipo zimayambitsa zowawa zambiri, mwinamwake, kuvulala ngati thupi silinakonzekere. Muyenera kukhala ndi nthawi yochita masewera olimbitsa thupi ndi kumvetsetsa bwino machitidwe olimbitsa thupi ndi njira musanayese HICT.

Chitsanzo cha HICT Workout

• Chitani masewera olimbitsa thupi kwa masekondi 30, ndipo masekondi khumi akhale pakati.
• Kugwiritsa ntchito pophatikizapo kumaphatikizapo kumangirira , kumanga khoma , kumangirira , kumangirira mpira , kuthamanga , masewera , mabala , matabwa , mapepala apamwamba, mapapo , kutsogolo pambali , pambali .

Chilichonse Chimene Mudzachitadi

Maphunziro olimbitsa thupi omwe akugogomezedwa ndiwotchulidwa kwambiri ndi mwezi wadziko lapansi wolimbitsa thupi ndi kutaya thupi. N'zosavuta kuona chifukwa chake mukayang'ana zotsatira za ntchito yonseyi. Komabe, kugwira ntchito mwakhama kumabwera phindu. Kwa ena, kuvulazidwa kapena kupweteka. Kwa ena, zimakhala zoopsa kapena zowonongeka . Ndipo anthu ena sangathe kugwira ntchito molimbika.

Kuthamanga kwakukulu, kuchita masewera olimbitsa thupi si njira yokha yochepetsera kulemera, kotero mungafune kupewa maphunziro apamwamba pa zifukwa zotsatirazi:

• Ndinu woyamba kapena mwakhala nthawi yayitali kuchokera ku masewera olimbitsa thupi
• Muli ndi ululu wosatha kapena mukuchita zovulaza
• Simunatuluke pamalo anu otonthoza ndi kuchita masewera olimbitsa thupi
• Mumadana thukuta
• Muli ndi mtundu uliwonse wa mtima umene umafuna mankhwala. Zingasokoneze chiwerengero cha mtima wanu, zomwe dokotala wanu akufuna kuti akambirane ndi inu malinga ndi kukula kwa masewera anu

Kuchita masewera olimbitsa thupi ndibwino basi monga momwe amachitira. Palibe ntchito yopanga masewera yomwe ingagwire ntchito ngati simukuchitadi, choncho ndi bwino kumamatirana ndi mawonekedwe olimbitsa thupi omwe amakukondani. Izi zikutanthawuza kuyamba ndi pulogalamu yoyamba ndikugwiritsira ntchito njira yopitiliza kuchita masewera olimbitsa thupi m'kupita kwa nthawi.

> Zotsatira:

> Burgomaster KA, Howarth KR, Phillips SM, et al. Zomwe zimagwiritsidwa ntchito pochita masewera olimbitsa thupi panthawi yochita masewera olimbitsa thupi panthawi yochepa yomwe imakhala yochepa komanso yophunzitsidwa mwambo waumunthu. The Journal of Physiology . 2008; 586 (Pt 1): 151-160. lembani: 10.1113 / jphysiol.2007.142109.

> Klika B, Jordan C. Kupititsa patsogolo Maulendo Oyendetsa Maphunziro Pogwiritsa Ntchito Thupi Kulemera: Zomwe Zotsatira Zambiri Ndi Kuchepa Kwambiri Zamalonda. May / June 2013. ACSM's Health & Fitness Journal , 17 (3), 8-13.

> Tjønna A, Lee S, Rognmo Ø. Maphunziro a Aerobic Interval Kupitiriza Kuchita Zochita Zolimbitsa Thupi Monga Chithandizo cha Matenda a Zamagetsi. Kudutsa . 2008; 118: 346-354.

> Trapp EG, DJ Chisholm, Freund J, et al. Zotsatira za kuphunzitsidwa kochita masewera olimbitsa thupi kwambiri pa kuwonongeka kwa mafuta komanso kusala kudya kwa atsikana ambiri. Int J Obes (London) . 2008 Apr; 32 (4): 684-91.

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