Zomwe Zimasokoneza Zingakuthandizeni Kuti Mukhale ndi Moyo Wosangalala, Kuwotcha, ndi Kusangalatsa pa Bike
Eya, nthawi: Anthu amawakonda kapena amawada. Okonda monga zosiyanasiyana ndi kukula kwa zovuta, zomwe zingamange mphamvu, mphamvu, liwiro, ndi mphamvu pa njinga. Adani akuganiza kuti angakonde kukwera pamaulendo ataliatali, omwe ndi abwino kumanga chipiriro koma ndizo zonse. Chowonadi chiri, pali malingaliro angapo olakwika okhudza kukwera kwa nthawi, pakati pa oyendetsa njinga zamkati .
Zikhulupiriro zolakwikazi zimakhudzana kwambiri ndi zolinga za kumapeto kwa maphunziro, mapangidwe a nthawi, ndi mapindu omwe amabweretsa. Tiyeni tiyang'ane awa ndi umodzi.
Zolinga
Poyambira, anthu nthawi zambiri sadziwa bwino lomwe zomwe zolingazo zimayambitsa maphunziro apakati. Chofunika kwambiri ndikuphatikizapo nthawi yomwe amayendetsa njinga zamoto (zomwe zimakhala ndi katundu wolemera kapena kuyenda mofulumira) zomwe zimapangitsa mtima wa okwera mtengo, kutsatidwa ndi nthawi yowonongeka (kuchepetsa mitima yawo).
Mfundo ina yolakwika ndi yakuti nthawi zonse zimakhala zovuta kuti munthu athe kuthamanga. Kumbukirani: Pakati pa malo othamanga, malo omwe mumawunikira ndi 60 mpaka 80 peresenti ya kuchuluka kwa mtima wanu (MHR) ndipo cholinga chanu ndikumanga thupi ndi kupirira; Mosiyana, pa nthawi ya anaerobic, mpweya wanu umapitirira 80 mpaka 92 peresenti ya mpweya wanu wamtima, kuti muthe kumanga nyonga ndi kupirira kwa minofu.
The Format
Palinso zosiyana ndi kutalika ndi kufanana kwa nthawi ndi maphunziro. Mwa kuyankhula kwina, chiŵerengero cha khama la ntchito kuti muwononge nthawi si nthawizonse chosagwirizana. Ngakhale kuti kawirikawiri pali chiŵerengero cha 2: 1 cha ntchito kuti chichidziwitse -chimodzimodzi ndi masekondi 90 a khama lolimbika pambuyo pamasekondi 45 a kuchira-zina zikhale ndi chiŵerengero cha 1: 1 kapena chiŵerengero cha 1: 2 kapena chiŵerengero cha 1: 3 chapamwamba -kukhala kovuta kuti nthawi yithetse.
Nthawi yowonjezereka ndi yochepa kwambiri ndipo imachitidwa mozama, ndi chiwerengero cha 1: 1 cha ntchito kuti chichire, pamene nthawi za anaerobic zimakhala zofupikitsa chifukwa zimagwira ntchito mwamphamvu (ndicho chifukwa chake amatsatiridwa ndi nthawi yochira nthawi yaitali).
Pano pali zomwe zingawoneke ngati mukuchita masewera olimbitsa mphindi 45:
- Yambani ndi kutentha kwa mphindi zisanu (kuyendetsa pamtunda wosalala).
- Mphindi 3: Onjetsani kukana ndikuchita kukwera mofulumira kwambiri pamtunda (kapena muyeso).
- Mphindi 3: Pewani kukaniza kwanu pamsewu wapafupi komanso pang'onopang'ono.
- Bwerezani kawiri.
- Masekondi 30: Gwiritsani ntchito mofulumira (kufika 110 RPMs) kuti musamatsutse.
- Mphindi 30: Yendani pafupipafupi.
- Bweretsanso maulendo awiri.
- Mphindi 2: Yonjezerani kukana ndikupanga kukwera kwakukulu pamtunda.
- Mphindi 2: Pewani kukana kwanu pamsewu wapafupi ndi kuyenda pang'onopang'ono mutakhala pansi.
- Bweretsanso maulendo awiri.
- Mphindi 30: Khalani ndi kuyenda mofulumira (110 RPMs) kuti musamatsutse.
- Mphindi 30: Yendani pafupipafupi.
- Bwerezani kamodzi.
- Kutha ndi mphindi zisanu zapansi ozizira.
Pokhala ndi maphunziro apamwamba kwambiri (HIIT) m'mabwalo oyendetsa njinga zamkati , nthawi zamakono zimakhala zovuta kwambiri (chiwerengero cha mphamvu zamtunduwu), potsatira chiwerengero chotsitsimula mu chiwerengero cha 1: 1.
Ndi maphunziro a sitata, ntchito ndi nthawi zochepetsera ndizofupikitsa ndipo chiŵerengerocho ndi chosiyana, komanso: Kuyesera konse kungathe kukhala masekondi makumi asanu ndi awiri, motsogozedwa ndi chiwonongeko chachiwiri (chiŵerengero cha 2: 1). Kugwiritsa ntchito nthawiyi kumakhala kofupikitsa-mwa dongosolo la mphindi 20 mpaka 25, mmalo mwa mphindi 45 mpaka 60.
The Perks
Sikuti kanthawi kophunzitsira kamodzi kokha kamakuthandizani kukonza mphamvu yanu ya aerobic ndi anaerobic, koma imathandizanso kuti mukhale ndi mphamvu-ndipo imapanga zonsezi mofulumira kusiyana ndi maphunziro ena. Mwachidziwitso, nthawi yochiphunzitso imapangitsa kuti thupi lanu lizikhala mofulumira: Potsutsa mtima wanu, mapapo, minofu, ndi malingaliro mwamsanga, potsatira nthawi yowonongeka, maphunziro amtundu uwu amakuthandizani kutentha makilogalamu mofulumira ndikukhala osagonjetsedwa ndi kutopa kuposa mungakonde ngati mutakwera mofulumira, mofulumira.
Koma mitundu yosiyanasiyana ya nthawi imatha kubweretsa madalitso osiyana. Mwachitsanzo, kafukufuku wa 2016 kuchokera ku California State University ku San Marcos anapeza kuti anthu amawotcha kwambiri ma calories ndipo amawauza kuti akugwira ntchito yochepa pamaphunziro apamwamba kwambiri (kupanga mphindi zisanu ndi imodzi za ma cycling pa 85 peresenti yapamwamba watts) kusiyana ndi nthawi Maphunziro a nthawi yopuma (8 masentimita 30 a njinga zamoto pamtunda waukulu). Panthawiyi, kafukufuku wafukufuku wa 2011 adapeza kuti kuchita masewera olimbitsa thupi kwambiri kumapangitsa kuti kuchepetsedwa kwakukulu kwa mafuta a m'mimba, komanso mafuta ochepa kwambiri, kusiyana ndi mitundu ina ya zozizwitsa.
Ganizirani zifukwa zabwinozi zomwe mungapangire maphunziro omwe mumakhala nawo pakhomo lanu, makamaka ngati mukuyesera kuchepa, kulimbitsa mphamvu yanu, kapena kukulitsa thanzi lanu la mtima. Thupi lanu lidzapindula m'njira zosiyanasiyana.
Zotsatira:
American Council pa Zochita Zolimbitsa Thupi. Zolemba Zokongola: Maphunziro Ophunzira. "
Maphunziro a Zamankhwala a American College. 2014. "Maphunziro Ofunika Kwambiri."
Journal of Obesity. 2010 November 24; 868305. "Kuthamanga Kwambiri Kwambiri Kwambiri ndi Kuwonongeka kwa Mafuta.