Kodi dongosolo la masewero olimbitsa thupi limapangitsa kuti thupi lanu likhale losiyana?
Kodi muyenera kuchita chiyani choyamba, kupirira mtima kwa thupi kapena kulemera? Kapena kodi masewera olimbitsa thupiwo amaletsa ngakhale?
Yankho likudalira kwenikweni zomwe mukuyesera kuchita.
Palibe matsenga apaderadera ochita masewera olimbitsa thupi, koma zifukwa zina zomwe zimakhudza zokhudzana ndi mphamvu zopezeka pa zolimbitsa thupi , zomwe zimayambitsa kutopa kwa thupi , komanso kuopsa kovulaza pa nthawi yochita masewera olimbitsa thupi.
Kawirikawiri, zochita zomwe mumachita mukakhala ndi mphamvu zokwanira zimagwira ntchito mwakuya kwambiri ndi kuganizira kwambiri komanso mwakhama. Kuchita ntchito pamene mphamvu zanu zowonongeka sizothandiza ndipo zimakhala zovulaza.
Kuchita masewero olimbitsa thupi kungakhale kovuta ngati mukuyesera kukwaniritsa zolinga, monga kumanga minofu kapena kupititsa patsogolo luso la masewera, kapena ngati muli ndi thupi labwino kwambiri.
Kuchita Zokakamiza Pangani Malangizo
Ochita masewera ambiri osangalatsa akhoza kupewa funsoli palimodzi pakuchita cardio ndi kuphunzitsa kulemera kwa masiku osiyanasiyana. Njira ina ndiyomwe mungaphunzitsire kupirira ndi kuphunzitsa mphamvu nthawi imodzimodzi ndi nthawi yophunzitsira kapena kuyendetsa mapepala omwe amapereka thupi lonse mu nthawi yochepa.
Ngakhale kuti palibe matsenga pakuchita masewera olimbitsa thupi, zinthu zina zimawoneka bwino kuposa ena. Ngati muli ndi zolinga zenizeni, gwiritsani ntchito malangizo otsatirawa pokhudzana ndi zolimbitsa thupi:
Ngati Cholinga Chanu Ndikulitsa Thanzi Lathunthu
Kuti mukhale ndi thanzi labwino, sizilibe kanthu ngati mukukweza zolemera poyamba kapena kuphunzitsa koyamba. Ndipotu mungathe kuchita zonsezi panthawi imodzimodzi ndi nthawi yophunzitsira kapena njira zamaphunziro oyendetsa dera.
Onaninso
Maphunziro a Pakati
Circuit Training
Cross Training
Ngati Cholinga Chanu Chikulimbitsa Mtima Wopirira
Pofuna kumanga ndi kusunga kupirira kwa mtima, muyenera kuchita masewera olimbitsa thupi poyamba, pamene muli ndi mphamvu zambiri zochita masewera olimbitsa thupi. Onjezerani machitidwe opikisana 2 mpaka 3 pa sabata, kaya mutatha kapena mutapatukana ndi ntchito yolimbikira kuti mukhale ndi mphamvu yamtima ndikuchepetsa chiopsezo chanu. Kupita musanayambe kuthamanga sikulimbikitsidwa chifukwa mumapanga chiopsezo chovulaza chifukwa cha kutopa kwa minofu.
Onaninso
Kuphunzitsa Kupirira kwa Masewera
Mfundo Zokambirana za Masewera
Ngati Cholinga Chanu Chikukula Kukula kwa Minofu ndi Mphamvu
Kuchulukitsa kukula kwa minofu kungapangidwe bwino mwa kukweza zolemera poyamba pamene mphamvu yaikulu ya thupi ya kupweteka kwa minofu ikukula . Ngati mukugwira ntchito yolimbitsa thupi cardio musananyamuke , mumataya glycogen, zomwe zimapangitsa kuti ntchitoyo ikhale yopanda ntchito.
Onaninso
Kudya kwa Mphamvu Yophunzitsa ndi Kumanga Minofu
Kulimbitsa Mphamvu Mphamvu
Ngati Cholinga Chanu Ndi Mafuta Otsala a Kuwonongeka kwa Mafuta
Ngati cholinga chanu chachikulu ndikuwotcha makilogalamu ambiri momwe mungathere pa gawo limodzi, ndibwino kuti mutenge cardio choyamba ndikukweza zitsulo zotsatira. Palibe matsenga pambuyo pa izi; Zimakhala zophweka kuti anthu ambiri aziwotcha mafuta ambiri pa masewera olimbitsa thupi akamapanga cardio choyamba.
Komabe, pafupifupi kuphatikiza kulikonse kotentha kwambiri ma calories pamene kudya kochepa kumadzetsa kuwonongeka kwa mafuta.
Anthu ena amakwaniritsa zolemetsa zazikulu pokhapokha zakudya zikasintha; ena amangochita zimenezi pokhapokha ataphunzitsidwa . Kupukuta mitambo kumatentha kwambiri; Ndipotu nthawi zambiri amayatsa makilogalamu ambiri pamphindi kuposa kuchita masewera olimbitsa thupi. Vuto ndilokuti anthu ambiri amatopa mofulumira pamene akukweza zolemera, choncho sangathe kuchita masewerowa pokhapokha ngati angathe kuyenda, njinga kapena kugwiritsa ntchito makina opanga . Chotsatira chake ndi chakuti ma calories okwana omwe amawotcha pa masewera olimbitsa thupi amakhala okwera kwa iwo omwe amapirira masewera olimbitsa thupi poyamba, chifukwa chakuti akhoza kuchita nthawi yaitali.
Potsirizira pake, njira yabwino yothetsera mafuta a thupi ndi kuphatikizapo kupirira zolimbitsa thupi komanso kuchitapo kanthu kochita masewera olimbitsa thupi, komanso, kuti asinthe zakudya.
Onaninso
Kutentha Zakiritsi Zambiri ndi Kuchita Zovuta Kwambiri
Momwe Zakudya Zamadzimadzi Zimaperekera Mphamvu Zopangira Zochita
Kupanga Thupi - Mafuta Thupi - Thupi la Thupi
Ngati Cholinga Chanu Ndi Kupititsa patsogolo Luso Lomasewera la Masewera
Ngati mukuphunzitsa masewera ena, muyenera kupanga maphunziro anu kuti mukwaniritse zosowa za masewerawa. Kaya mumatsutsa kapena kupirira koyamba kumadalira zofunikira pa masewera, masewera olimbitsa thupi anu ndi zolinga zanu zonse. Ngati simukudziwa kuti maphunziro abwino ndi otani pa masewera anu, ndibwino kuti mupeze luso la mphunzitsi kapena wophunzitsa .
Ochita masewera olimbitsa thupi amachita masewera olimbitsa thupi omwe amaphatikizapo masiku, masabata ndi miyezi. Maphunziro otsogolera masewerawa amatsatira nyengo ya mpikisano ndipo amasankhidwa mosamala kotero kuti ochita masewerawa "azitha" pamapeto pa nyengoyi. Maphunziro awo amachokera ku maziko onse a thupi labwino komanso amayang'ana pa luso linalake, kayendetsedwe ka zinthu, komanso ngakhale zigawo zina zamaganizo kuti apereke mpikisanowu. Mapulogalamu awa amawoneka ngati piramidi ndikuphimba thupi lonse (mphamvu, chipiriro, kusinthasintha, mphamvu, psychology, etc.) pa nyengo.
Onaninso
Mmene Mungakwaniritsire Masewera Anu
Maphunziro otsogolera masewera
Kodi Mukufunikira Mphunzitsi Wanu?
Ngati Cholinga Chanu Chiyenera Kukhala Chogwirizana ndi Pitirizani Kuchita Zochita
Kuti mukhale ndi zochita zolimbitsa thupi, ziyenera kukwaniritsa zochitika zanu tsiku ndi tsiku ndi moyo wanu. Iyenso iyenera kumverera bwino kwa inu. Pachifukwa ichi, ndizofunikira kusankha mtundu wa masewera olimbitsa thupi, dongosolo la zochita masewera olimbitsa thupi komanso nthawi ya masewero olimbitsa thupi monga momwe zimagwirira ntchito yabwino kwa thupi lanu. Mwinamwake mukhoza kukhala wokonzeka kumva bwino ngati mukuchita masewero olimbitsa thupi ndikuyamba kuchita zolemera. Mwinanso mungapeze kuti thupi lanu limayankha bwino mukamakweza zolemera nthawi imodzi yamasana ndikupita kumalo ena. Ndibwino kuti thupi lanu, maganizo anu kapena chidwi chanu chidziwike pamene mukuchita masewera olimbitsa thupi.
Onaninso
Malangizo Othandiza Othamanga
Kodi Nthawi Yabwino Yophunzitsira Ndi Nthawi Yanji?
Kuyamba ndi Kumangirira ndi Kuchita Zochita
Zotsatira:
Drummond MJ, Vehrs PR, Schaalje GB, AC Ad. Kugwiritsa ntchito mowa mwauchidziwitso ndi kukaniza kumakhudza kugwiritsidwa ntchito mopitirira muyeso kwa okosijeni. J Strength Cond Res. 2005 May; 19 (2): 332-7.
Palmer CD, Sleivert GG. Kuthamanga kwachuma kumakhala kovuta potsatira njira imodzi yokha yokanizira. J Sci Med Sport. 2001 Dec; 4 (4): 447-59.