Kuyenda mofulumira kapena kuthamanga? Gwiritsani ntchito simulator kapena kuthamanga pamapiri a paki? Kodi ndi maphunziro ati omwe mungasankhe kukwaniritsa chiwongoladzanja chachikulu ndi kuchepetsa kulemera kwa kanthawi kochepa? Anthu ambiri amaganiza kuti ndi kosavuta kuchita maphunziro a cardio kusiyana ndi otupa, koma pali zinthu zina zapadera apa. Tiyeni tione dongosolo lophunzitsira kuyenda chifukwa cha kutaya thupi.
Ngati mukufunikira kuchotsa mapaundi owonjezera, ndiye kuti maphunziro omwe akuyenda ndi nthawi yayitali adzakhala otani?
Nthawi yabwino kwambiri ndi 200 min pa sabata yokhala ndi zinthu zochepa. Malinga ndi kafukufuku wa asayansi a ku America, amayi omwe ali ndi kulemera kwakukulu omwe amatsatira ulamuliro umenewu, nthawi zambiri amataya 14% ya kulemera kwa thupi. Koma ngati muchita mphindi 150, kulemera kwake ndi 5% ya kulemera kwa thupi.
Pofuna kufooketsa kulemera kwake, muyenera kuchita maphunziro a cardio katatu pa sabata. Ngati simungathe kuchita nawo maphunziro a cardio, ndiye kuti n'zotheka kupita ku magawo a gulu omwe cholinga chake ndi kuchotsa makilogalamu owonjezera, omwe ayenera kukhala osachepera mphindi 40.
Pamene mukuyenda, panthawi yophunzitsa kulemera kwa thupi, muyenera kugwiritsa ntchito manja anu kuti muwonjezere mphamvu pogwiritsa ntchito 20-30%. Ndikoyenera kutsatira ndikutsatira zakudya, monga maphunziro ndi zakudya zokhudzana ndichindunji komanso ziyenera kukhala zoyenera.
Musanayambe kugwira ntchito, muyenera kufunsa wophunzitsa.
Ngati maphunziro a mtima amatenga mphindi 200 pa sabata, ndondomeko yophunzitsira imagwiritsidwa ntchito moyenera, monga ikulimbikitsika, ndipo kulemera sikunachoke, chifukwa chiani? Ndikofunika kulimbikitsa zojambulajambula za cardio, kuonjezera maulendo, kubwezeretsa ntchito yowunifolomu ndi nthawi imodzi. Chinthu chachikulu sichiyenera kupitiliza, kuphunzitsa masabata awiri pa sabata ndi katundu wosafunika, chifukwa amatha kutopa, ndipo chifukwa chake munthuyo amasiya kugwira ntchito. Zochita zolimbitsa thupi ndizofunikira pakuwotcha kwambiri. Kuwonjezeka kwa minofu ya minofu, kumapangitsa mphamvu ya metabolism, mafuta amawotcha. Ndikofunika kufufuza kuchuluka kwa ma calories omwe amadya, chifukwa kuchuluka kwa makilogalamu omwe amawonongedwa ayenera kukhala otsika kusiyana ndi omwe akudya.
Maphunziro amayamba ndi sitepe yowonjezereka, yomwe imapita patsogolo pang'onopang'ono, koma sichitha, pafupifupi mphindi 25-30. Ndiye ndikofunikira kuchepetsa phazi mpaka mpweya utabwezeretsedwe. Ngati mukufuna kuthamanga mumsewu, kumbukirani kuti ndibwino kuti oyamba kumene ayambe kuchita masewero olimbitsa thupi kusiyana ndi kuthamanga kumalo ovuta. Dziko loyenda moyenda ndi loopsa, chifukwa lingathe kuwononga phazi lanu chifukwa cha malo osagwirizana. Pangakhale phokoso losasangalatsa kumbuyo ndi kumbuyo.
Kuphunzitsa kuyenda pa oyimilira.
Simulators ndi osiyana (ellipse, stepper, tapreadmill, veloergometer), muyenera kudziwa kuti ndi liti lomwe limapindulitsa kwambiri pophunzitsa. Kusankhidwa kwa simulator kumadalira kukula kwake ndi nthawi yopuma. Koma simulators omwe amagwira ntchito kwambiri ndi omwe amakula kwambiri. Bwalo lochita masewera olimbitsa thupi silikula mofulumira kwambiri, mosiyana ndi makina othamanga ndi sitima. Ndi bwino kusinthanitsa ma simulators komanso osagwirizana nthawi zonse. Sichidzakula, ndipo kudzateteza kupewa mphamvu.
Kodi kupambana kwa maphunziro kumakula ngati simulator atasunthika kapena akukwera kumtunda? Kodi n'zotheka kupopera minofu ya ng'ombe?
Kutsetsereka kwa simulator kudzawonjezereka katundu, ndipo molingana ndi zofunikira. Pankhaniyi, muyenera kuyang'anitsitsa kuyang'ana. Kuti musapweteke minofu ya mwana, muyenera kuika phazi lonse pamtunda. Sikofunika konse kuyenda pa zala zanu. Ngati pali vuto mu minofu yamwana mutatha kuchita masewera olimbitsa thupi, m'pofunika kuwakoola: ikani phazi pa chidendene pamaso pa nkhope iliyonse, chala chake pamtambo ndikuyandikira khoma ndi mwendo wowongoka. Mukangokhala ndi mavuto, muyenera kugwira mwendo wanu pamalo amenewa mpaka kutentha kumawonekera. Kenaka muweramire mwendo ndikuweramitsa Achilles. Zochita izi zidzakuthandizani kuthetsa mavuto kuchokera kwa mwana wamphongo.
Mapulogalamu a Cardio angapangidwe kunja kwa masewera olimbitsa thupi. Khwerero yogwira ndi yabwino kwa oyamba kumene. Mukazizindikira, mukhoza kupita mosavuta. Kupumpha ndi chingwe, njira zina ndi luso zimayenera. Amagwiritsidwa ntchito kuwonjezera katundu kapena kuthamanga ndi kuyenda, kapena pambuyo. Ophunzira amatha kulumpha ndi chingwe chodumpha kwa mphindi 30-40, oyamba kumene angayambidwe ndi njira zitatu za mphindi imodzi. Izi zikwanira.
Ngati mulibe vuto loti mukupitirira kunenepa kwambiri, simuyenera kusiya cardio chimodzimodzi. Zidzakhala zothandiza pa thupi la mtima. Zokwanira zidzakhala ntchito imodzi kapena ziwiri sabata.
Pulogalamu yophunzitsira kuyendayenda kulemera kwa oyamba kumene.
Oyamba oyamba adzakhala ndi maphunziro okwanira 3-4 pa sabata kwa mphindi 45. Kuphunzitsa pa kuyenda kuyenera kuyambira ndi kutentha, kenaka pitani ku sitepe yachizolowezi, kenaka kumodzi. Ndikofunika kugwira ntchito ndi manja anu, kufufuza kupuma kwanu, komwe kumayenera kukhala. Pofuna kubwezeretsa kupuma, m'pofunikira kuti mutembenuke kuntchire mutatha msinkhu wovuta, kamodzi mutapuma mpweya, mukhoza kubwerera ku sitepe yoyenera. Mphamvu ingathe kuwonjezeka mothandizidwa ndi mphamvu kapena magalimoto. Kuphunzitsa pa kuyenda kungakhale payekha kapena kuyang'aniridwa ndi wophunzirayo, zomwe zingakuthandizeni kupirira moyenera nthawi ndi nthawi.