Phunzirani za njira zowonjezera liwiro lanu ndi chipiriro
Fartlek, mawu achi Swedish omwe amatanthauza "kuthamanga kwachangu," ndi mawonekedwe a nthawi kapena maulendo omwe angakhale othandiza popititsa patsogolo kuthamanga kwanu ndi chipiriro.
Kuthamanga kwa Fartlek kumaphatikizapo kusinthasintha kwapakati pazomwe mukuyenda, kusinthasintha pakati pa zigawo zofulumira ndi kuuluka mofulumira. Mosiyana ndi maphunziro a miyambo yambiri yomwe imaphatikizapo zigawo zazing'ono kapena zowonongeka, fartleks sizinapangidwe bwino.
Nthawi zotsitsimula ntchito zingakhale zosiyana ndi momwe thupi limamvera. Ndi kuphunzitsidwa kwa fartlek, mungayese kuyendayenda ndi kupirira, ndipo mukusintha maulendo.
Ambiri othamanga, makamaka oyamba kumene, amasangalala ndi maphunziro a fartlek chifukwa amafunika kugwira ntchito mofulumira. Koma zimakhala zosavuta komanso sizikufunikanso monga maphunziro a miyambo. Chinthu chinanso chophunzitsidwa ndi fartlek ndi chakuti sichiyenera kuchitika pamsewu ndipo chikhoza kuchitika m'madera onse, monga misewu, misewu, kapena mapiri . Maphunziro a Fartlek amakuvutitsani kwambiri pang'onopang'ono, ndipo pamapeto pake amachititsa kuti msanga ufike mofulumira.
Mmene Mungagwiritsire Ntchito Fartlek
Kuti muyambe kuchita masewera olimbitsa thupi, yesetsani kuthamanga pang'ono pang'onopang'ono kuti muyambe kuyenda bwino. Pitirizani kuyenda mofulumira kwa nthawi yayitali kapena nthawi, monga mamita 200 kapena masekondi 30. Zigawo zimatha kusiyana pakati pa ntchito, ndipo mungagwiritsenso ntchito zizindikiro monga mizere kapena mafoni a telefoni kuti muzindikire zigawo zanu.
Mukangomaliza gawo lofulumira, pang'onopang'ono msinkhu wanu kuti mukhale pansi mpaka mutachira bwino ndipo kupuma kwanu kwabwerera. Kenako bwererani kuti muyambe kuyenda mofulumira, ndipo kenaka muzipititsa nthawi pang'ono mofulumira pakutha.
Chitsanzo cha Fartlek Workout
Pano pali chitsanzo choyambira chomwe chimawoneka ngati:
- Kutentha kwa mphindi 10 pafupipafupi
- Mphindi 1 pa (msinkhu wofulumira), mphindi ziwiri (zosavuta), 2 mphindi pa, 1 miniti yotsala
- Bwerezerani nthawi 3 mpaka 4
- Kutentha kwa mphindi khumi pang'onopang'ono
Kumbukirani kuti maphunziro a fartlek amatanthauza kukhala omasuka komanso osangalatsa. Ngati mukukhazikitsa timer, ndi nthawi yophunzitsira nthawi. Ganizirani za zizindikiro zomwe mukuchita potengera mtundu umenewu. Pamene muthamanga ndi mnzanu, ganizirani za kugulitsa kusankha zizindikiro kuti muwonjezere zosiyana mu fartlek.
Zolembapo za Treadmill Fartlek
Pamene simukufuna kusewera mwamsanga kusewera kunja, mukhoza kuchita treadmill fartlek workout . Ngati muwonera televizioni nthawi yanu yopuma, mungagwiritse ntchito malonda ngati nthawi yopita ku sprint. Pa masewera olimbitsa thupi, mukhoza kupanga masewerawo ndi kupanga sprint yanu pamene munthu watsopano alowa kapena kuchoka pa makina. Kapena, mwinamwake mumathamanga panthawi ya nyimbo zoimbira pazomwe mumajambula kapena pamene nyimbo zina zikusewera. Izi zingathandize kuthetsa vutoli.
Chinthu chimodzi chodziletsa ndichofunika kuti mugwiritse ntchito mabatani anu pazomwe mukuwerenga kuti muwonjezere ndi kuchepetsa kuyenda. Kungakhale kwanzeru kugwiritsira ntchito nthawi yayitali pa gawo lililonse kuti mukhale osachepera ndi gulu lolamulira.
> Zotsatira:
> Bacon, A .; Carter, R .; Ogle, E. et al. "VO2max Training and High-Intensity Interval Training in People: Meta-Analysis." PLoS One. 2013; 8 (9): e73182; DOI: 10.1371 / magazini.pone.0073182.
> Kumar, P. "Zotsatira za maphunziro a fartlek kuti akhale ndi luso lopirira pakati pa othamanga." International Journal of Physical Education, Masewera, ndi Zaumoyo. 2015; 2 (2): 291-293.