Zambiri zomwe muyenera kuthamanga kuti muchepetse kunenepa: tebulo, kuchuluka kwake tsiku lililonse

Zachidziwikire, wothamanga aliyense woyambira amasangalatsidwa ndi kuchuluka kwake kuti achepetse kunenepa, chifukwa chidziwitso chodziwikiratu komanso chodziwika bwino chimathandizira kupanga dongosolo la maphunziro. Munkhaniyi, tiona mwatsatanetsatane mafunso onse otchuka pamutuwu, tikukhulupirira kuti mukawerenga mudzamvetsetsa komwe muyenera kupita!

Tikukulangizani kuti muyambe kuphunzira zambiri zothamangira kulemera molingana ndi tebulo: kuchuluka kwa zomwe muyenera kuthamanga kuti muchepetse makilogalamu 3 mpaka 30

Gome limasonyeza mfundo pafupifupi, muyenera kumvetsa kuti chamoyo chilichonse ndi makhalidwe ake - wina kuonda msanga, wina amatenga nthawi. Komanso, nthawi yomweyo ngati kuthamanga, ndikofunikira kuwunika momwe mumadyera, kugona mokwanira, osachita mantha, kumwa madzi ambiri, kupuma moyenera. Komanso, muyenera kuwunika thanzi lanu, chifukwa si munthu aliyense amene amaloledwa kuthamanga kwambiri.

Musanayambe maphunziro, onetsetsani kuti mulibe zotsutsana ndi kuthamanga. Ngati mukudwala matenda osachiritsika - pitani kwa dokotala yemwe akukuwonani ndikufunsani kuchuluka kwa zomwe muyenera kuthamanga.

Analimbikitsa nthawi kulimbitsa thupi

Tiyeni tiwone kuchuluka kwa zomwe muyenera kuthamanga kuti muchepetse kunenepa - makamaka, tiyeni tiwone nthawi yabwino yolimbitsa thupi. Kodi mumadziwa kuti m'mphindi 40 zoyambirira zolimbitsa thupi, thupi limagwiritsa ntchito mphamvu yochokera ku glycogen yosungidwa m'chiwindi (chakudya), kenako nkuyamba kuwononga mafuta? Izi zikutanthauza kuti, kuti muchepetse thupi, nthawi yonse yamaphunziro iyenera kukhala osachepera ola limodzi, pomwe mphindi 20 zomaliza ziyenera kukhala zothamanga.

Tikukulimbikitsani chiwembu chotsatirachi, chomwe chatsimikizika bwino pakati pa othamanga oyamba omwe akuyesera kukhetsa mapaundi owonjezera:

1. Mphindi 10 amapatsidwa kutentha - machitidwe osavuta m'magulu onse amisili malinga ndi mfundo kuyambira pamwamba mpaka pansi;
2. Kuthamanga kwa mphindi 20 kapena kuyenda mwachangu. Kapenanso, mutha kusinthana pakati pa zochitika ziwirizi;
3. Kuthamanga kwa mphindi 28 pulogalamu yotsatira: 2 min. kuthamanga / 2 min. kuyenda mwachangu - njira 7 .;
4. Pakati pa 2-5 mphindi zomaliza, kuziziritsa kumachitika - kutambasula, kuyenda pang'onopang'ono, kupuma.

Ngati mukuganiza kuti muyenera kuthamanga makilomita angati patsiku kuti muchepetse kunenepa, palibe amene angakuyankheni motsimikiza. Chowonadi ndichakuti yankho limadalira pazinthu zambiri ndipo, choyambirira, pamachitidwe othamanga.

• Mwachitsanzo, munthu amene akuthamanga amayenda liwiro la 8 km / h. Ndiye kuti, kulimbitsa thupi kwa ola limodzi, amapambana ma 8 km pang'onopang'ono, ndipo izi ndizokwanira tsiku lililonse;
• Wothamanga yemwe asankha kuthamanga kwakanthawi amachita mphindi 20-30 zokha ndikuthamanga pafupifupi 2 km, koma nthawi yomweyo amawononga mphamvu zowonjezerapo katatu;
• Kuchita masewera olimbitsa thupi kwathunthu koyenda mwachangu ndikofatsa kwambiri, kumafunikira ndalama zochepa, kotero kuyenda kuti muchepetse kunenepa kumatenga nthawi yayitali;
• Kuyenda mozungulira kumayesetsanso kulimbitsa thupi kwambiri, monganso ngati kuthamanga kwa nthawi yayitali, si mtunda womwe umafunika, koma khalidwe.

Ichi ndichifukwa chake ndikoyenera kuti musafunse kuchuluka kwa tsiku kuti muchepetse kunenepa, koma momwe muyenera kuthamanga komanso kangati.

Kulimbitsa thupi

Kuchuluka kwa mphamvu zomwe zimagwiritsidwa ntchito kumadalira kukula kwake, komwe kumawerengedwa mu zopatsa mphamvu. Mukamadzikankhira panjirayo, mumatayika kwambiri. Komabe, izi sizikutanthauza kuti kuti muchepetse thupi msanga, muyenera kuchita nawo masewera olimbitsa thupi tsiku lililonse - izi zimawononga thupi.

Mukamathamanga masiku asanu pa sabata, awiri mwa iwo ndi odekha, awiri akuthamanga, 1 akuthamanga pang'ono pang'ono. Ndondomeko ya nthawi zitatu, masiku awiri ayenera kukhala odzipereka, 1 mwamphamvu.

Monga tidalemba pamwambapa, ndizovuta kuyankha kuti uyenera kuthamanga liti kuti uyambe kuwonda, chifukwa chamoyo chilichonse chimakhala ndi mawonekedwe ake. Chofunikira kwambiri ndikuti pang'onopang'ono muziwonjezera katundu kuti pasakhale vuto lililonse.

Chifukwa chake, kutalika kwa kuthamanga kumadalira izi:

1. Njira yothamanga;
2. Ndondomeko yochitira sabata iliyonse (kangati pasabata);
3. Ubwino wothamanga;
4. Pulogalamu.

Zofunika! Tikukulimbikitsani kuti musamangokhalira kuchita masewera olimbitsa thupi, magulu ena osiyanasiyana a minofu. Mwachitsanzo, phunzirani njira yoyendera matako kuti muumbe mbali imeneyo ya thupi.

Pulogalamu yophunzitsa

Ngati mukufuna kudziwa kuchuluka kwa zomwe muyenera kuthamanga kuti muchepetse 1 kg kapena 10-15 kg, tikukulangizani kuti musankhe pulogalamu, kenako ndikutsatira mosamala mfundo zake. Ndondomeko zoterezi zimaganizira za mphamvu zamagetsi komanso nthawi yophunzitsira, komanso zimawononga dongosolo lonse masiku (miyezi), ndiye kuti ndiosavuta.

Nawa mapulogalamu ena otchuka:

Ngati simukuyesetsa kuti muchepetse thupi, ndipo mukufuna kudziwa kuchuluka kwa zomwe muyenera kuchita tsiku lathanzi, malizitsani kulimbitsa thupi mukamawona kuti zasiya kubweretsa chisangalalo. Nthawi zonse muziyenda njirayo mosangalala, ndipo musadzikakamize kuchita masewera olimbitsa thupi.

Njira zochepetsera kuthamanga

Kukulunga, nazi zina zochita zolimbitsa thupi zomwe zimawoneka ngati njira zabwino zothamangira zomwe ndi zabwino kuti muchepetse thupi kapena kusintha kwakanthawi kwakanthawi:

• Kwezani mtambowo. Kutalika kwa chinthu chomwe mukuyenda sikuyenera kukhala chapamwamba kuposa pakati panu. Ntchitoyi ndi yosavuta kuigwira kunyumba ndipo imangofanana ndi kuthamanga katundu, makamaka ngati mumachita mwachangu;
• Kudumpha kwakukulu (tikukulimbikitsani kuti muphunzire mitundu ingapo ya zochitikazi, zonse ndizothandiza mofananamo);
• Chingwe chodumpha - mukalumpha movutikira komanso pafupipafupi, kulimbitsa thupi kwanu kudzakhala kothandiza kwambiri.

Ngati mungaganize zothamangira pa treadmill kuti muchepetse 10 kg kapena kupitilira apo, mutha kugwiritsa ntchito bwino mapulogalamu aliwonse omwe aperekedwa munkhaniyi, chifukwa chopondera chimalowetsa bwino njira yachilengedwe. Chokhumudwitsa cha ntchitoyi ndichokhazikika komanso mpweya wabwino.

Tikukhulupirira kuti mukumvetsetsa kuti lingaliro lalikulu lomwe tidayesera kukufotokozerani, ndikufotokozera kuchuluka kwa zomwe muyenera kuthamanga kuti muchepetse kunenepa, sikuti nthawi yanthawi yayitali ndiyofunika, koma mtundu wake. Mukamagwiritsa ntchito mphamvu zanu zambiri, zimakulimbikitsani kuti muchepetse thupi palibenso china chilichonse!

Onerani kanemayo: SIRI YA KUONGEZA UZITO KIRAHISIKUNENEPA KWA W IKI (November 2024).