Kuchita khama kwambiri ndi chimodzi mwa zigawo zofunika kwambiri pulogalamu yanu yopangira mapulogalamu, mbali ya mfundo ya FITT , ndondomeko yomwe imakuwonetsani momwe mungakhazikitsire nthawi yothandizira.
Zofunikira Zopambana
Mphamvu ndiye chinthu chofunika kwambiri pa ntchito yanu yopangira masewera chifukwa mukamaphunzira mokwanira, thupi lanu likula mwamphamvu ndipo mudzawona kusintha kwa kulemera kwanu, kuchuluka kwa mafuta a thupi, kupirira, ndi mphamvu.
Mphamvu ndi chinthu chomwe mumafuna kuti muzitsatira nthawi zonse kuti mutsimikizire kuti mukuchita bwino. Tsoka ilo, ndilo limodzi la zinthu zovuta kuzifufuza. Tili ndi zosankha zambiri, koma palibe zomwe zili zabwino, choncho nthawi zambiri zimatengera kuphatikiza kuti zidziwe momwe mukugwirira ntchito.
Mmene Mungayang'anire Mapulogalamu Anu
Muli ndi zosankha zambiri pokhudzana ndi kukula. M'munsimu pali zina zomwe ndimakonda.
Zotsatira za Mtima
Kugwiritsa ntchito chiwerengero cha Maximum Heart Rate (MHR) ndiyo njira yogwiritsidwa ntchito kwambiri pofufuza mphamvu chifukwa ndi yophweka ndipo mumatha kuyang'ana kuchuluka kwa mtima wanu pogwiritsa ntchito kuyima kwa mtima.
Kwa njira imeneyi mumagwiritsa ntchito fomu, monga Karvonen Formula , kapena Target Heart Rate Calculator kuti mupeze malo omwe mumawunikirapo pamtima - Malo oyima mtima mumayesetsa kugwira ntchito kuti mupeze bwino.
Zovuta apa ndizo kuti mayendedwe omwe amagwiritsidwa ntchito kuwerengera THR sali pafupi ndi angwiro ndipo akhoza kutaya ndi 12 kugunda kwa mphindi.
Komabe, zimakupatsani malo oti muyambe.
Mayesero a Nkhani
Ichi ndi mayeso ovuta kwambiri kuti muwone kukula kwanu. Inu mumangomvetsera momwe mumapuma. Ngati mungathe kuyankhula mosavuta, mukugwira ntchito yowala, zomwe ziri bwino kuti zikhale zotentha. Ngati mungathe kuyankhula, koma ndi zovuta kwambiri, mukupeza zambiri mu malo ochepa .
Ngati mungathe kuyankhula mwachidule ziganizo zochepa chabe, ndizo kumene mukufuna kuti mupite.
Ngati mukuchita maphunziro apamwamba kwambiri , izi zingaphatikizepo nthawi yopuma kapena anaerobic pamene kuyankhula sikuchokera pa funsolo.
Ntchito Yodziwika
Kuyesera kwanu, kapena RPE yanu, imatanthawuza momwe ntchito yolimbirana imakhala yovuta. Mtengo woyenera womwe mudzawone nthawi zambiri ndi Borg Scale ya Kuzindikira , yomwe ili pakati pa 0-20.
Kwa ntchito yanga, ndimakonda kugwiritsa ntchito 1-10 , yomwe ndi yosasokoneza pang'ono.
Lingaliro ndi kufufuza ndikudzifunsa nokha momwe mukuvutikira. Ngati muli omasuka kwambiri, mwinamwake muli pamsinkhu wachitatu kapena 4. Ngati mumamva ngati mukuchita masewera olimbitsa thupi, koma mukangokhala pamalo anu otetezeka, mukhoza kukhala pa msinkhu wa 5. Ngati muli ndi thukuta Wopuma kwambiri, ukhoza kukhala pa Mzere 8 kapena 9.
Kodi Muyenera Kugwira Ntchito Yovuta Motani?
Funso limeneli silingathe kuyankha kwa munthu aliyense, koma zomwe ndikulimbikitseni ndizoti mugwire ntchito zosiyanasiyana - Zochepa, Zapamwamba, ndi Zapamwamba, sabata lonseli kuti muthe kutsutsana ndizo mphamvu zanu zopanda mphamvu kapena kuzigwiritsa ntchito.
Ndondomeko Yopereka Zochita Zolimbitsa Thupi
> Chitsime
> American Council on Exercise. Buku la ACE Personal Trainer, Edition la 5. San Diego: American Council on Exercise, 2014.