Chipale chofewa ndi chimodzi mwa zifukwa zomwe ambirife sitingathe kuyembekezera kutentha kwa nyengo yozizira. Kusuta sikumangoseketsa, ndizochita masewera olimbitsa thupi lonse, kutsindika kupirira, kulingalira, ndi mphamvu zakuya.
Komabe, chifukwa ambirife tikhoza kungodutsa kwa miyezi ingapo pachaka, zikhoza kukhala zovuta thupi nthawi yoyamba yomwe mumagunda.
Kusambira kumaphatikizapo magulu ambiri a minofu, komanso zonse kuchokera ku cardio chipiriro mpaka ku mphamvu zakuya , ndi zosavuta kuti mutope mofulumira ndikuyika thupi lanu pachiopsezo chovulaza.
Zimalipira kukonzekera thupi lanu musanayambe kupita kumapiri otentha m'nyengo yozizira. Kuchita masewera olimbitsa thupi pasanapite nyengo yachisanu ndizofunikira kuti mukhale mawonekedwe kuti skiing yanu isangalale, yotetezeka, ndi yopweteka.
Malangizo a Lamlungu Omenya Nkhondo
Chimene chimapangitsa skiing kukhala yosangalatsa kwambiri ndi chakuti mungathe kuchita panthawi zina za chaka. Izi ndi zomwe zimapangitsa kuti zikhale zoopsa. Chifukwa simungathe kuchita masewera olimbitsa thupi asanathamangidwe ndi chipale chofewa, thupi lanu silikukonzekera ntchito yotereyi.
Pamwamba pa izo, ambiri a ife timangodumphira kangapo pachaka, kotero sitingakhale nawo mokwanira kuti thupi lathu likhale labwino.
Kuti mupewe kuvulala , kupwetekedwa kwambiri ndi masautso, khalani ndi nthawi yokonzekera thupi lanu musanayambe ulendo wanu. Ngati simunayambe kuchita masewera olimbitsa thupi nthawi zonse, sikuchedwa kwambiri kuyamba.
Komanso, kudziwa kuti mukuchita zimenezi kuti muzisangalala ndi tchuthi lanu la ski lidzakuthandizani kukhala ndi chidwi. M'munsimu muli malangizo ndi sitepe kuti mukhale ndi mawonekedwe a skiing.
1. Pangani Kupirira Kwanu
Ngati mukufuna kutenga ndalama zanu kuchokera mu tikiti yamtengo wapatali, mudzafunika khama lopirira . Ambiri a ife timagunda m'mapiri ndikukonzekera kudumpha tsiku lonse, ngakhale zakhala miyezi kapena zaka kuchokera pamene tinadumphadumpha.
Kawirikawiri, nthawi yamadzulo ikuzungulira, thupi lanu latopa ndipo ndiyo nthawi yoyamba ya kuvulala ndi ngozi zikuchitika.
Kupumula pakati pa kuthamanga kungathandize, koma kudyetsa thupi lanu momwe mungathere kukuthandizani kuti muyende patali.
Pofuna kukonzekeretsa mtima ndi thupi lanu nthawi yaitali, pulogalamu yanu ya cardio iyenera kuphatikizapo:
- Masiku 3 mpaka 5 sabata iliyonse ya cardio . Chofunika kwambiri pa kusewera kumaphatikizapo kuthamanga, masitepe, mphunzitsi wopanga elliptical , kapena ntchito ina iliyonse yomwe imapangitsa kuti mtima wanu uyambe kuthamanga ndipo amagwiritsira ntchito thupi lanu lonse.
- Zochita zosiyanasiyana zosiyana pazinthu zosiyanasiyana zomwe zimatha mphindi 20 mpaka 45 .
- Mmodzi wautali, pang'onopang'ono kuchitapo kanthu mlungu uliwonse kwa mphindi 60 kapena kuposerapo kuti muyende miyendo ndi mapapo anu kwa masiku ambiri.
Chitsanzo cha Skiing Cardio Workout Schedule
Phunziro 1 : Kuphunzira maphunziro , monga gawo lopindula la Eliptical Interval , maminiti 20 mpaka 40
Ntchito 2 : Kuchita masewera olimbitsa thupi, mphindi 40 - Kuchita masewera olimbitsa thupi a Cardio-Medley
Ntchito 3 : Mphindi, kupopera kolimba , mphindi 20-30 - Ntchito yopita ku Sprint Interval
Ntchito 4 : Kuchita masewera olimbitsa thupi, mphindi 45 - Basic Endurance Workout
Ntchito 5 : Kutalika, kupuma pang'ono, 60+ mphindi
Kumbukirani kuti ngati simukugwira ntchito, ntchitoyi ingakhale yovuta kwambiri poyamba. Ngati ndi choncho, ganizirani kuyamba ndi kuyamba ntchito ndipo pang'onopang'ono muzigwira ntchito zovuta.
Dzipatseni nthawi yambiri musanafike pamtunda kuti muthe kupirira kwanu ndipo mutha kuchita zambiri ndikusangalala nazo.
2. Pangani Mphamvu Yanu
Chomwe chimapangitsa skiing kuchita masewera olimbitsa thupi ndikuti amagwiritsira ntchito magulu anu onse a minofu.
Komabe, minofu ina imagwiritsidwa ntchito kuposa ena. Amenewa ndi omwe mukufuna kuika maganizo anu pazomwe mukugwiritsira ntchito mphamvu zanu. Kusambira kumaphatikizapo:
- Quadriceps . Mwinamwake mitsempha yogwiritsidwa ntchito kwambiri pa kusefukira ndi minofu ya quads. Minofuyi imakugwiritsani ntchito pamene mukuyenda ndipo imatetezeranso maondo anu. Zochita zazikulu zogwira ntchitozi zikuphatikizapo squats ndi mapapo .
- Kumangirira ndi Ulemerero . Pamene mumadumpha, mumakonda thupi lanu movutikira - kutanthauza kuti mukutsamira mchiuno. Izi zimafuna nyonga zazikulu kuchokera kumtambo wanu komanso zamatenda pamene zikuthandizani kukhazikika thupi lanu. Gwiritsani ntchito hams yanu ndi glutes ndi zakufa zakufa, kuwonongeka kokha mwala, kuyendayenda, kutsika ndi ma rolls. Zochita zambiri pazochita zanu zamagetsi .
- Ntchafu zamkati ndi Zamkati . Zingwe zamkati mwanu zimagwira ntchito ngati misala kuti musunge skis yanu. Ntchafu zanu zakunja zimapangitsa thupi lanu kukhala lokhazikika ndikuthandizani kuti muzitha. Gwiritsani ntchito minofu imeneyi ndi mapaipi a m'mphepete, mapaipi am'mbali, kutsogolo kwa miyendo yamkati, mkatikati mwa ntchafu, m'magulu a masitepe, ndi kukweza mwendo.
- Ng'ombe . Chifukwa mawondo anu akuwongolera pamene mukudumpha, ana anu (makamaka okhawo) amakuthandizani kukhala oongoka kuti musagwe (mabotolo anu akuthandizanso). Mungathe kugwira ntchito minofuyi poyimirira mwana wang'ombe akuukitsa kapena mwana wa ng'ombe akukweza .
- Mphuno ndi Kubwerera . Chifukwa chakuti muli pamalo osasinthasintha, ogulidwa, msana wanu uyenera kugwira ntchito ngati maniac kugwira thupi lanu pamalo amenewo. Thandizo lanu abs muchitetezochi komanso kuteteza msana wanu. Matsuko anu amalowerera pamene mukuyenda pamtunda pamwamba kapena kumtunda, pogwiritsa ntchito mitengo yanu kuti mutenge. Gwiritsani ntchito minofu imeneyi ndi machitidwe monga ma njinga , matabwa , mapulitsiro obwezeretsa ndi mizere yopopera .
- Zida . Pamodzi ndi msana wanu, manja amathandiza kuchoka ndi mitengo yanu pomwe mukukhazikika pamapewa anu. Onetsetsani kuti mugwiritse ntchito biceps ndi triceps pamodzi ndi thupi lanu lonse.
3. Ikani Zonse Pamodzi
Mukudziwa kuti mukufunikira maphunziro onse a cardio ndi mphamvu, kotero mumawagwiritsira bwanji ntchito pokhapokha ngati mukuchita bwino?
Palibe kwenikweni ndondomeko yangwiro, koma ngati mutha kuyesa kugwiritsira ntchito mphamvu ziwiri ndi zojambula zitatu za cardio, mudzakhala njira yolondola.
Muli ndi pulogalamu ya cardio ndipo Total Body Ski Workout ndi njira yabwino yopangira mphamvu.
Ntchitoyi imalimbikitsa mphamvu, kupirira, kukhazikika komanso kupirira. Musaiwale kuti kutambasula kwambiri - kukhala osinthasintha ndi njira ina yopezera thupi lanu kuti lisapweteke.
Njira Yoyenda Pakati pa Zochitika Zosewera
Tsiku 1 : Ntchito Yophatikiza Zophatikiza
Tsiku lachiwiri : Thupi lonse la Ski Ski Workout
Tsiku 3 : Ntchito Yophatikizapo Pakati pa Sprint
Tsiku 4 : Kupumula kapena yoga
TSIKU LACHITATU : Total Body Ski Workout
Tsiku 6: Ntchito ya Cardio-Medley
Tsiku lachisanu ndi chiwiri: Kutalika, kupirira mopepuka - kuyendayenda, kuthamanga, ndi zina zotero.
Imeneyi ndi njira imodzi yokha yopangira ntchito yanu ndipo, ndithudi, mukufunika kupirira chipiriro ndi chikhalidwe cha zochitika zonsezi.
Yambani ndi zomwe mungathe kuchita ndi kuganizira pa cholinga - Kuti mukhale wolimba pa ntchito yomwe mumakonda.
Pangani izi chaka chomwe mumaganizira kuti muyambe kuyenda bwino. Kukhazikitsa mphamvu ndi chipiriro kumapangitsa thupi lanu kukhala lolimba ndikuthandizani kupeŵa kuvulala pamene mukupanga skiing yanu mochulukira kwambiri komanso yopanda mphamvu.
> Chitsime:
> ACE Fit | Zoona Zachikhalidwe | Konzekerani Kusaka Mitunda. Chiwongoladzanja A
> Hébert-Losier K, Holmberg HC. Kodi Kuchita Zowononga Zoopsa Kulimbitsa Thupi Ndi Chiyani? Masewera a Masewera . 2013; 43 (5): 355-366. lembani: 10.1007 / s40279-013-0032-2.