Maphunziro apamwamba kwambiri ndi zochitika pamagwiridwe omwe amachititsa kuti mtima ukhale wovuta, kupuma kolimba, kumva bwino, komanso kumwa mopitirira muyeso.
Ophunzitsidwa ndi ophunzitsira ena nthawi zina amagwiritsa ntchito 'mlingo wa momwe akuyesera' monga Borg Scale, zomwe zimapangitsa munthu kudzimva kuti amagwira ntchito molimbika pa 1-10 (ndipo nthawi zina 1-20).
Zisanu ndi zisanu ndi zitatu kapena zisanu ndi zinai mwa khumi zirizonse zikhoza kukhala zazikulu kwambiri, zisanu kapena zisanu ndi chimodzi zowonjezera kwambiri ndipo zitatu kapena zinayi, zochepa. Kaya mungathe kulankhula momasuka kapena ayi pamene mukuchita masewerawa amagwiritsidwanso ntchito ngati kuchuluka kwa mphamvu.
Ngakhale zili choncho, kuphunzitsidwa mwamphamvu sizongopeka chabe pamaphunziro apamwamba kwambiri, akhoza kutanthauzidwa kuti aziphatikizapo nthawi zina. Chombo cha FITT chomwe chimagwiritsidwa ntchito popanga ntchito chimaimira Nthawi Zambiri, Mphamvu, Nthawi, Mtundu. Kuphunzitsa pa> 90% ya kuthamanga mtima kwa mphindi makumi awiri (20%) yophunzitsira nthawi yayitali ndi maphunziro apamwamba, koma kuthamanga kwa mphindi makumi asanu ndi mphambu zisanu ndi zitatu (80), kutsika kwa cardio> 80% ya kuthamanga kwa mtima kumaphunziranso mtundu wina. Maphunziro kapena maphunzilo apakati sindiwo mtundu wokha wophunzitsira. Mudzawona kuti izi zikutanthawuza kuti mafuta opaka mafuta komanso omwe amagwiritsidwa ntchito pambuyo pa mphamvu yogwiritsira ntchito mphamvu.
Monga lamulo, HIT akuyimira maphunziro apamwamba monga njira yophunzitsira kulemera yomwe inayamba m'ma 1970 ndi 80s.
HIIT imayima nthawi yopambana kapena maphunziro apakatikati, mawu ofanana omwe amasonyeza chizoloŵezi chokalamba monga masewera koma atchuka kukhala chinthu chatsopano kwa ophunzitsa amateur m'zaka zaposachedwa. Tsatani kufufuza ntchito nthawi zambiri ndi HIIT.
Maphunziro a Kulemera Kwambiri Kwambiri (HIT)
Malamulo onse a HIT, monga akugwiritsira ntchito kuphunzitsidwa zolemera, ndi awa:
- Kubwereza ndi kuika ndi katundu umene ungapangitse kufooka kwa minofu kumapeto kwa seti iliyonse. Izi zikutanthawuza kusankha zolemera zolemetsa zoyenera zochitika pamasewero 8 mpaka 12 pa zochitika zonse. Minofu yanu iyenera kulemedwa ndi kutopa ndi lactate kumapeto kwa malo anu.
- Chifukwa cha kukweza kwakukulu, Odzikonda amakonda kunena kuti zochepa zofunikira zimakhala zofunikira ndipo motero nthawi yocheperako imafunikanso kuchita masewera olimbitsa thupi ndi kukwaniritsa zotsatira zoposa zochitika zowonjezera zachikhalidwe zomwe zimakhala zochepa kwambiri.
Zochita zolimbitsa thupi zimafanana ngati CrossFit amatsanzira mtundu uwu wa maphunziro opanga zamatsenga . Koma CrossFit ndiyake yowonongeka; Musapange kulakwitsa kuti mutha kukhala woyenda pamtunda kapena wopita ku Olympic ndi CrossFit ndi mapulogalamu ofanana. Maphunziro apamwamba si matsenga!
Maphunziro apamwamba kwambiri (HIIT)
Chitsanzo cha polojekiti ya HIIT ikhoza kukhala sprints okwana makumi asanu ndi limodzi (70) mamita oposa 90% akuyesera kuyesedwa ndi masekondi makumi asanu ndi awiri. Mukhozanso kuwerengeranso ndikugwiritsa ntchito makina oyendetsa galimoto kuti mugwire ntchito pazigawo zapamwamba pamtima.
Mungathenso kuthamanga kwa mphindi 40 kupitirira 80% kupitirira kapena kuphatikizapo nthawi ya fartlek mukuyenda kwanu.
Fartlek ndi yothamanga kwambiri yomwe imakhala yothamanga kwambiri pamagetsi opangira cardio. Mwachitsanzo, maulendo angapo osachepera maulendo angapo mukhoza kuonjezera kuyenda kwa 20% kwa mphindi imodzi. Maphunziro apamwamba samangokhala pafupipafupi.
Kutentha kwa Mafuta ndi Kutuluka
Zaka zaposachedwapa, maphunziro osiyanasiyana adawonekera poonetsa kuti maphunziro a HIIT, kalembedwe ka Tabata, amayaka mafuta ochulukirapo kuposa ma cardio, omwe amati, chifukwa cha kuwonjezereka kwa mafuta , omwe amadziwika kuti kutuluka kwa mafuta . Zonsezi, maphunzirowa sakuyendetsedwa bwino; iwo samafanizira maphunziro apamwamba kwambiri ndi aerobic kuphunzira zofanana mozama.
Potsirizira pake, ntchito ikugwirabe ntchito, ndipo kuthamanga kwapakati pa 75-80% kupitirira kwa mtima kwa mphindi 30 kapena kuposerapo, ndibwino kwambiri kuti mafuta aziyaka.
Kuphatikiza mwachidule HIT ndi HIIT
Maphunziro apamwamba amakulolani kuti muchite ntchito yambiri mufupikitsa. Izi zingakhale zothandiza kwa anthu otanganidwa kufunafuna thupi labwino. Mbali ya pansi ndikuti kuvulala kwakukulu kumachitika pamtendere wopambana ndi maulendo a maphunziro. Ndiponso, si matsenga; mukufunikirabe zenizeni za zochitika ngati triathlon ndi marathon, zomwe zikutanthauza makilomita ambiri.
Kulimbitsa thupi kumapindula pamene mukugwira ntchito pazinthu zitatu: zolemera, cardio, ndi nthawi. Kuchotsa kulemera kwa thupi, kuphatikiza zolemera ndi zozizwitsa za aerobic kumakuthandizani kukhalabe ndi minofu, yomwe ili ndi ubwino wambiri. Kupititsa patsogolo maphunziro kumapereka thanzi la anaerobic. Choncho, zonse zitatuzi ziyenera kuchitidwa.