Nthawi yaitali maholide ndi nthawi yabwino yopita, kupita kunja ku kuwala, kukumana ndi anzanu. Ndizomvetsa chisoni kuti maphunziro omwe mumawakonda komanso olimbitsa thupi ndi izi nthawi zina amasiyidwa kwa masabata angapo. Kodi kubwerera kwanu kuntchito kudzafulumira komanso kupweteka? Izi makamaka zimadalira kutalika kwa kapumidwe kalasi. Ndiye zosavuta bwanji mu kalasi zimakhudza mawonekedwe anu enieni ndi momwe mungabwererenso kukaphunzitsanso?
Pamene mwakhala mutangotsala pang'ono kusana ndi nthawi yocheperako, zimakhala zosavuta kubwezera mawonekedwe. Iwo omwe akhala akuphunzitsidwa kwa zaka, tsiku lirilonse, samawona kupuma mu masabata awiri. Komabe, mwinamwake simungakhale wotenthetsa thupi, mumayenera kubwerera pang'onopang'ono. Ndipo si vuto la kupweteka kwa minofu: mtima ukutsitsa pa katundu. Ndi chifukwa chake kupirira kumapitirira zambiri kuposa mphamvu ndi kusinthasintha. Ndipo panthawiyi mazira opsa mafuta ndi ofunika kwambiri. Ndipotu, mutatha maholide mumabwera ku holo kuti mutaya zomwe mudapindula panthawi yopuma. Njira yanu ili mu malo a cardio, kumene maphunziro ofanana akupirira amatha. Mukapita nawo kutali, mavuto sangakulepheretseni. Kodi ndinganene chiyani, nthawi yopuma si milungu iwiri, koma 5 kapena kuposa? Ndiye mumabwerera bwanji ku masewera molondola?
Kutha masabata awiri mpaka 4 Pambuyo masiku 7-10 a nthawi yopanda pake, chipiriro cha mtima wa mtima chimadumpha ndi 3-5%, mu masabata atatu kapena anayi amachepetsa ndi 10%. Choncho, bwererani ku mafuta omwe amawotchera mwa njira yosavuta: izi zimapangitsa kuti 10 azigunda mochepa kuposa nthawi zonse panthawi ya magawowa, komanso maphunzirowo - mphindi 10 zofupikitsa. Mwa kuyankhula kwina, ngati musanavina kuvina kapena kusambira kwa ora limodzi ndi mtima wake unali 140 kugunda kwa mphindi, tsopano maphunzirowa sayenera kukhalapo kwa mphindi makumi asanu ndi awiri ndi kupweteka pa zida 130. Momwemo, muyenera kuwonjezera nthawi yophunzitsira ndi mphamvu ya zochitikazo, zomwe zikuwongolera kuwonjezeka kwa mtima, pa sabata lachiwiri la maphunziro, kuti mukhoze kuchita nawo gawo lachitatu la maphunziro. Mu masabata awiri oyambirira mutatha, musagwiritse ntchito kwambiri ntchito: kulumphira chingwe, kuthamanga mwamsanga, kuthamanga kwa aerobics, kuvina ndi kudumpha. Ndipo penyani mmene mumamvera: kusintha kwadzidzidzi kumayendetsa nthawi ndi mwamsanga pambuyo pa makalasi, chizungulire, zofooka - chifukwa chomveka chodzipangira thupi, chimene chikupempha kuti maphunziro aphweke komanso ofupika. Pankhani yophunzitsidwa ndi zolemera, ndiye kusintha sikungapangidwe. Komabe, musagwiritse ntchito miyeso yapamwamba (ngakhale mutasankha kale kusanayambe) - maphunziro oyambirira amachita ndi zolemetsa zomwe zimakhalapo nthawi zonse.
Kutha kwa masabata 4-10
Ndi makalasi m'dera la cardio, zonse ndi zophweka: timafupikitsa nthaŵi yophunzitsira ndikuchepetsanso katundu mofanana ndi zomwe zinachitika kale. Komabe, kuchepetsa maphunzirowa kudzakhala kwa maminiti 20, ndipo kutentha pakati pa phunziroli kudzakhala kuchepetsedwa ndi majeremusi 15-20. Mwa njirayi, muyenera kuphunzitsa milungu iwiri, koma ndi bwino kuwerengera maphunziro: 7-10 kuphunzitsidwa kudzafunikanso kubwezeretsa chipiriro. Monga momwe zinaliri kale, kuthamanga, kuthamanga kwa ndege ndi zina zotsika kwambiri ziyenera kusinthidwa ndi zofanana, osati ndi kudumpha, koma ndi masitepe. Kwa nthawi yomwe yadutsa kuchokera kumapeto kotsiriza, mphamvu, mphamvu ndi kusinthasintha zinayamba kugwa. Pali umboni wakuti kwa masabata asanu ndi atatu mphambu asanu ndi anai osapirira msanga (osati mphamvu ya mtima kunyamula katundu wamba, ndi mphamvu ya minofu kuti azichita) yafupika ndi 30-40%. Imani zizindikiro zikuchepetsedwa ndi 10%. Popeza kuphunzira ku masewero olimbitsa thupi nthawi zambiri kumakhala njira yotsalira ndikupumula, ndiye kuti nthawi yonseyi silingatheke, koma kupuma pakati pa zochitikazo ndizitali. Mukhoza kuphunzitsa malinga ndi pulogalamu yanu, koma pochepetsa kuchepa kwa 20%. Njira ina ndi kuchepetsa kulemera kwenikweni theka, koma pang'ono kuwonjezera chiwerengero cha kubwereza njira. Musamafune kubwerera mofulumira kuntchito yapitayi, yang'anani pa kubwezeretsanso njira yoyenera ya machitidwe. Izi zidzathandiza thupi kuti lizolowere zolemberanso, kupeŵa kuvulazidwa ndi kupititsa patsogolo. Pambuyo pa mwezi wazinthu zoterezi mukhoza kufika pafupi ndi mamba wamba.
Gwiritsani ntchito masabata khumi ndi theka la chaka
Zirizonse zomwe munapindula kale pamtunda, tsopano msinkhu wanu wapita kumayambiriro. Palibe maphunziro omwe angathandize mwamsanga kutaya mafuta oimiridwa, tsopano simukuyenera ngakhale kulota. Monga momwe kafukufuku amasonyezera, patapita miyezi isanu ndi umodzi yosagwira ntchito kwa munthu amene kale anali wodwalayo, mtima wamtima ndi wolimbika mtima umabwerera ku zikhalidwe zomwe zinalipo asanayambe maphunziro. Mphamvu ndi 10-20% yokha yomwe yapezeka panthawi yophunzitsidwa. Choncho, kuyatsa mafuta kumayambira ndi zomwe akulimbikitsidwa kwa oyamba onse: kuyenda, kusambira, maphunziro oyamba, kukhala olimbitsa thupi, ndi zina zotero. Maphunziro oyambirira mu malo okakamiza ndi zolemera ayenera kukhala pafupifupi: Chitani zochitika zoyambirira kuzungulira bwalo kuti muzigwira ntchito magulu onse a minofu, - njira imodzi kapena ziwiri, kuyambira ndi zolemera zolemera. Phunziroli, choyamba, mvetserani kuti njira yolondola ya kuphedwa yaiwalika. Ngati sichoncho, musawonjezere kulemera mu njira zotsatirazi. Kotero mutenge katundu wanu kwa mwezi woyamba wa maphunziro. Musayesetse kumaliza masewera olimbitsa thupi, ziribe kanthu, cardio kapena mphamvu. Mulimonsemo, kutopa mwadzidzidzi ndi chifukwa chosiya kuphunzitsira pasadakhale nthawi. Kukwanitsa kupyolera mwa "sindingathe" sikungakuthandizeni kubwezeretsa mawonekedwe a thupi, koma kungathe kuchoka mu masewera angapo. Koma pakati pa mbiya ya tar muli supuni ya uchi: ngakhale miyezi isanu ndi umodzi kenako mutayamba kuphunzitsa ngati oyamba, kubwezeretsa mawonekedwe sikufanana ndi kulenga izo kuchokera pachiyambi. Kupita patsogolo kwanu kudzapita mofulumira kwambiri kuposa oyamba kumene. Yesetsani kupanga ndondomeko kuti mutenge mafuta awiri kapena atatu (cardio) otsika kwambiri yophunzitsira ndi mphamvu imodzi kapena ziwiri pa sabata. Ndiye, kuti mukwaniritse msinkhu wapitawo, mukufunikira masabata 8-10. Kupanda, ndithudi, simumakakamiza katunduyo ndipo musamavule.
Phunyuzani theka la chaka chimodzi
Zomwe zili choncho ndizofanana ndi zomwe zinachitika kale. Osati kokha kuchokera ku mphamvu yapitayi, koma kuchokera ku mphamvu, palibe kanthu katsalira. Komanso, thupi latha kuiwala kuti thupi ndi liti, ndipo miyezi yoyamba kapena miyezi iwiri iyenera kuyambiranso ku boma, ku maphunziro. Pambuyo pa nthawi imeneyi mukhoza kubwezeretsa mawonekedwe, kuonjezera nthawi yophunzitsira ndi kulemera kwa zolemera.
Mwezi woyamba uyenera kuphunzitsa maphunziro a cardio (kupweteka kwa 110-125 mphindi imodzi) kawiri kapena katatu pa sabata kwa mphindi 30-40. Kuyenda, kusambira, zolimbitsa thupi ndizo zonse zomwe mungakwanitse. Kuvina, kuyendetsa pang'onopang'ono ndi magulu ndi kuyanjana kwakukulu ndibwino kuchepetsa: kugwirizanitsa, kusinthasintha ndi kulingalira komwe iwe umawonekeranso kufooka. Easy cardio imathandizira kuyendetsa mafuta pang'ono ndi madzi ndikukonzekera minofu ya katunduyo. Maphunziro olimbikitsa panthawi imeneyi amakhalapo mwa maonekedwe khumi ndi awiri kapena khumi ndi awiri ochita masewera olimbitsa thupi pambuyo pa cardio kapena m'machitidwe a m'mawa. Musati simulators ndi zolemera, muzigwira ntchito ndi kulemera kwa thupi lanu. Masewera osalimba, kukankhira mmwamba kuchokera pamabondo kapena kuchokera ku benchi, kubwezeretsa, kupotoza pamsinkhu kumathandiza thupi kubwezeretsa ntchito yogwirizana ya magulu osiyanasiyana.
Mwezi wachiwiri. Ndi nthawi yowonjezera cardio kwa mphindi 50-60, ndikukuthandizani kuti muwonjezere zosavuta ndi zojambulajambula, ndi kulemera kwa ojambula, ndi zina zotero. Ndikofunika kuwapatulira ku maphunziro apadera kamodzi pa sabata. Kuchita masewera olimbitsa thupi (kumene kulemetsa kumakhala koyenera) ndibwino kuti mutha kuchita masewera olimbitsa thupi lanu kapena zolemera zanu (dumbbells, neck bar).
Miyezi isanu ndi chinayi. Tsopano pang'onopang'ono bwererani kuchitidwe wamba. Koma musayese mavuto nthawi yomweyo mu maphunziro a cardio ndi kuphunzitsa mphamvu. Nenani, ngati mafuta anu akuwotchera kwambiri atakhala aakulu kapena ataliatali, perekani kulemera kwa zolemera kwa masabata angapo, ndipo mofananamo.
Sambani zoposa chaka
Kumbukirani kuti munayamba mwakhala wokonda masewera olimbitsa thupi. Chiwembu chochokera m'mbuyomu sichikugwira ntchito kwa inu: apa ndi kofunikira kale kuti musabwezere mawonekedwe, koma kuyambira pachiyambi, kusankha maphunziro osavuta awiri kapena katatu pa sabata. Kumbukirani kuti kukumbukira minofu yanu kudzuka msanga, ndipo patapita miyezi ingapo mudzatha kubwezeretsa chipiriro, njira ndi mphamvu mogwirizana ndi ndondomeko yomwe yafotokozedwa pamwambapa. Koma ndibwino kuti musaganizire za kubwerera ku pulogalamu yakale, koma kuti mumenyane nawo pogwiritsa ntchito njira zatsopano. Ndipotu, nthawi yonse imene simunayang'ane mu holoyi, chinachake sichinakulolereni kuti mukhale wathanzi: mwina matenda, ntchito yatsopano kapena kubadwa kwa mwana. Zolemba zonsezi sizingatheke koma zimakhudza thupi lanu ndi khalidwe lanu. Musayese kulowa mumtsinje womwewo kachiwiri. Kuli bwino kupyolera mu kuyezetsa thupi, dzifunseni nokha ntchito yoyenera ndi ntchito - ndikupita!