Maphunziro olimbikitsa amalanga thupi ndikukonzekera kugwira ntchito kwa nthawi yaitali mu tempo yapamwamba. Mwachidule, timaphunzira minofu, mapapo ndi mtima kuti tigwire ntchito mogwirizana ndi katundu waukulu. Maphunziro a kupirira ndiwotchuka chifukwa amathera mphamvu zambiri - amawotcha mafuta - ndicho chifukwa chake ndizofunikira kuti muchepetse kulemera. Pali zovuta zambiri kuti muphunzitse mtima ndikukhala ndi chipiriro, zomwe zimakhala zovuta kuti mudziwe nokha. M'nkhaniyi, timalankhula za kupirira kuphunzitsidwa kunyumba makamaka amayi a msinkhu uliwonse ndi thupi.
Mitundu ndi mbali za maphunziro opirira
Yunifolomu yowonjezera machitidwe opitilira
Kawirikawiri woyimira machitidwe opitirira aerobic akuyenda. Ichi ndi ntchito yabwino kwambiri komanso yofikira poyambira nthawi zonse. Chofunika kwambiri cha zochitika za aerobic ndi kubwezeretsa mphamvu chifukwa cha zowonongeka-zomwe zimapangitsa kuti oxygen isakanike.
Zamoyo za osaphunzitsidwa sitingathe kuonetsetsa kuti ntchito yogwiritsira ntchito mphamvu zowonjezera bwino ndi kupuma, choncho zimaphatikizapo kupanga makilogalamu oyenera kuchokera ku anaerobic glycolysis - imataya mafuta omwe amawathandiza kupeza mphamvu zowonjezera mphamvu. Ichi ndi chifukwa cha kuchepa kwa msanga panthawi yomwe ikuyenda.
Kawirikawiri chiwerengero cha maphunziro amenewa chiyenera kukhala mphindi 15-30. Chifukwa chake, kuthamanga osachepera mphindi khumi pafupipafupi ndizovuta kwenikweni. Zofooka zolemetsa zofooka ziyenera kukhala kuyambira maola atatu kapena atatu - kuyendetsa maseŵera, kuyenda mofulumira. Ganizirani zizindikiro izi pa ndondomeko ya maphunziro.
Zochita Zopitirira Zosiyanasiyana
Machitidwe opitirira osiyanasiyana amayamba kukhala opsinjika, mtima ndi kupuma, komanso chilango. Kutaya thupi mu nyimboyi ya kuyenda ndi kophweka.
Kawirikawiri amatchula zochitika zozizwitsa. Mwachitsanzo, muthamanga mamita 100 pamtunda wothamanga, ndiye pang'onopang'ono. Apanso, muthamangitse mtunda womwewo ndi kupumula, mutembenukire ku jog. Musati musokoneze mtundu uwu wa zochita masewero olimbitsa thupi ndi chipiriro ndi nthawi ya cardio.
Tanthauzo la zochitika zopitiliza maphunziro ndikulingalira makhalidwe ofunikira kwambiri, kuti tikwaniritse ntchito yomwe tapatsidwa kudzera mwa "sindingathe". Phunzirani kupirira kuti mupambane. Musanayambe maphunziro, inu, mwachitsanzo, ikani bar - yendani 1 km pamtunda wothamanga. Bwetsani maphunzirowa nthawi ndikumangoganizira za iwo okha pamene thupi likugwira ntchito pamtunda waukulu. Kuima pa mpumulo sizingatheke.
Kuvuta kwa kuphunzira kosalekeza pogonjetsa chigawo cha hypoxic, pamene ziwalo zimasowa oxygen:
- imakula m'maso;
- amapanga phokoso mmakutu;
- zikuwoneka kuti mudzagwa masitepe angapo pambuyo pake.
Izi ndizochitika zachibadwa. Mulimonsemo musayime kuti mupume, ndiye kuti muli ndi zovuta mpaka mutaya chidziwitso. Pitirizani kuyenda pang'onopang'ono mpaka mutachira, kupuma bwino ndikupita ku ulendo wotsatira.
Kuthetsa maphunziro kupirira ku nyumba
Njira yabwino yolumbirira, kutaya mafuta, kugwedeza mpweya wanu ndikumva ululu kumbali yanu. Ndizizoloŵezi zosadziwika zovuta kuzidziwa, ndizofunika kwambiri - kuzizoloŵera thupi. Mapulogalamu otchuka a cardio ndi mpumulo amawoneka zosavuta pavidiyo, chifukwa wophunzitsidwa wophunzitsidwa amagwira ntchito. Zenizeni kwa ife, atsikana wamba, ndi zosiyana kwambiri. Choncho, musasankhe malo ovuta kwambiri, yambani ndi kukula kwa mphamvu ya minofu, kudumpha pa chingwe, ndiyeno pitirizani kulumpha kuchokera ku Gillian Michaels.
Anaerobic Strength Kupirira Kupirira
Kumbukirani, ntchito za anaerobic ndizo pamene thupi silinagwire ntchito, koma gulu la minofu limatengedwa. Izi zikutanthauza kuti zochitika zolimbitsa thupi zomwe zimakhala zolemera kwambiri pazochita masewera olimbitsa thupi. Mtundu wa maphunziro wapangidwa kuti ukhale wopirira mphamvu - kukweza kulemera kwambiri, koma osati kulemera.Mu anaerobic complexes, thupi limatenga mphamvu kuchokera ku zomwe zimayambitsa matenda a shuga. Zogulitsa zake ndizokwanira "kudyetsa" minofu ndipo sizimakhudza mafuta. Inde, ndi kulemera kolemera makilogalamu 10 ndi pamwamba pa inu mudzataya thupi, koma "owuma" chiwerengerocho chingathandize masewera olimbitsa thupi komanso masewera olimbitsa thupi.
Lamulo la kuphunzitsa anaerobic ndi nthawi. Mukupanga nambala yeniyeni yowonjezera - imayika - osapitilira mphindi zisanu payekha. Pafupifupi 3 maselo atatu pamphindi. Mwachitsanzo, masewerawa ali ndi njira zitatu - izi ndizochita za anaerobic. Simungatenge kulemera, koma muthamanga bulu ndi m'chiuno.
Maphunziro abwino kwambiri panyumba
Mzere Wopanda
Zakale ndizoyendetsedwa. Maphunziro otsatizanawa akudumpha chingwe. Eya, yesani kulumpha maulendo opitirira 50 pafupipafupi. Inde, kale pazokweza 30, lilime limapachikidwa pamapewa. Skalka - izi ndi zomwe mtsikana aliyense ayenera kugula pachithunzi chokongola. Njira zina 50 ndi 100 nthawi zosiyanasiyana, ndipo chiuno chimachepa mofulumira sabata limodzi.
Kuyenda mofulumira
Tsiku lililonse, khalani pambali poyenda ndi mp3 player kwa mphindi 30. Izi ndi zosavuta kukonzekera mwakhama. Zothandiza kwenikweni ngati munayamba mutakhala ndi moyo wokhala ndi moyo wabwino komanso mafuta abwino.
Mitundu ya paphiri
Mphamvu zoopsa zowononga, mtima, kupuma ndi minofu ya thupi lonse. Pezani msewu wopepuka kapena kukwera phiri ndikukwera mpaka mamita 50, kuyesetsa. Pita pang'onopang'ono ndikuyendetsanso. Bwerezaninso njira mpaka mutatopa. Onetsetsani kuti mutenge botolo la madzi ndikumwa pamtunda kwa sips pang'ono.
Zotsatira
Masitepe ndi chirichonse chathu. Tikuwona masitepe - timakwera masitepe. Palibe zitsulo, zowonjezereka ndi njira zolowera. Kuthamanga pamakwerero kuli kovuta kuposa pa phiri. Ngati bwaloli liri pambali pake ndi mkulu wa asilikali, ndi nthawi yoyendera. Njira yabwino kwambiri - kuthamanga kwa masitepe mumwamba. Poyambira, pali 9-12 pansi.
Masewera ena ndi mapulaneti
Kusakaniza kwa anaerobic ndi aerobic load ndiko kuphunzitsa minofu ndi kupuma kwa kupuma. Kwa mphindi 10 ife timapopera ndi abulu, ndi manja, ndi kufalitsa.
- 15 okhala-10 + 10 osokoneza
- Pumula masekondi 30
- 20 okhala-10 + 10 osokoneza
- Pumula masekondi 45
- 25 okhalapo + 15 osokoneza
- Pumula masekondi 60
- 25 okhalapo + 15 osokoneza
Imeneyi ndi njira yofulumira kubweretsa thupi kukhala laulesi. Zochita sizimatambasula, timachita bwino. Simungathe kudzikakamiza mpaka kumapeto kwa manja anu, dzimangeni pamadondo anu. Muyenera kuchita njira zonse ndi kuchuluka mu maphunziro opirirawa. Apo ayi, "lifebuoy" pamimba ndi papa wonyansa sangapite kulikonse.