Gulu la ochita masewera olimbitsa thupi kwa oyamba kumene

Ngati mungafunse anthu omwe ali kutali ndi masewera, komanso kukhala ndi moyo wathanzi, maphunziro a cardio ndi chiyani, ndiye kuti, amayankha mosakhazikika, koma tanthauzo la mayankho onse ndikuti izi ndi maphunziro mwanjira ina yokhudzana ndi mtima.

Iwo ali olondola mwina - muzu wa mawu oti "cardio" amatanthauziridwa kuchokera ku Greek "mtima" wakale, chifukwa chake kufunikira kwa maphunziro omwewo - awa ndi machitidwe omwe kugunda kwa mtima kumawonjezeka. Kuti tikhale ndi minofu yolimba, munthu amafunika kuti azinyamula zonse.

Kuchita masewera olimbitsa thupi kumapangitsa kuti minofu yanu ikhale yolimba komanso kuti thupi lanu likhale labwino. Mtima nawonso ndi minofu, chifukwa chake, kuti ulimbitse, kupsinjika kumafunikira. Katundu wotereyu wolimbikitsanso minofu ya mtima ndikulimbitsa thupi kwa mtima.

Kwa iwo omwe akungoganiza zokhazikitsa masewera olimbitsa thupi m'moyo, ophunzitsa zolimbitsa thupi amalangiza kuyambira ndikuchita masewera olimbitsa thupi. Zosankha zabwino kwa oyamba kumene kuti aphunzitse mitima ndi mitsempha yamagazi, kuonda ndi kuchotsa malingaliro olakwika akuthamanga, kuyenda, kusambira.

Ubwino wathanzi la cardio

Kuphatikiza pa kuti maphunziro a Cardio amalimbitsa magwiridwe antchito amtima ndi kuthandizira kuti muchepetse kunenepa, maubwino awo mthupi ndi awa:

• Kuchepetsa kuthamanga kwa magazi ndi kuchuluka kwama cholesterol.
• Kulimbitsa mafupa.
• Kulimbana ndi kupsinjika ndi kukhumudwa.
• Kugona bwino.
• Kuchulukitsa kupirira.
• Limbikitsani Kuteteza - Kuchita masewera olimbitsa thupi kumathandizira chitetezo chamthupi.
• Kupititsa patsogolo moyo wabwino komanso wautali - Kafukufuku akuwonetsa kuti anthu omwe amachita masewera olimbitsa thupi nthawi zonse amakhala ndi nthawi yayitali ndikukhala otakataka akamakalamba.

Cardio amalamulira oyamba kumene

Musanayambe kuchita masewera olimbitsa thupi m'moyo wanu, muyenera kufunsa dokotala. Adzakulangizani mtundu wa masewera olimbitsa thupi omwe ali oyenera kwa oyamba kumene, poganizira zaka, matenda omwe angakhalepo, kulemera ndi zisonyezo zina.

Chofunikira pakuchita maphunziro a Cardio ndi kugunda kwa mtima (HR). Kupumula, mwa munthu, chizindikirochi chili pamipikisano 60-90 pamphindi, koma popeza mtima umagunda mwamphamvu polemetsa, kugunda kwa mtima kumakulanso.

Pakati pa makalasi, woyamba amafunika kuyendetsa kugunda ndikuphunzira kudziwa kuchuluka kwa mtima wake, womwe umayesedwa ndi chilinganizo:

Kuchuluka kwa mtima wa Max = 220 - zaka

Kutenga kugunda kwa mtima monga maziko, akatswiri amasiyanitsa mitundu itatu ya katundu wa cardio:

Tiyenera kudziwa kuti ndizowopsa kuphunzitsa nthawi yayitali komanso kwa nthawi yayitali kupitirira 85% yamitengo yayikulu yamtima.

Kuti masewera olimbitsa thupi azikhala otetezeka komanso opindulitsa, oyamba kumene ayenera kutsatira malamulo ena:

• Ndikofunika kuyambitsa makalasi ndi masewera olimbitsa thupi ochepa mphindi 20. Ndibwino kuti muwonjezere kulimbitsa thupi kulikonse kwakanthawi. Momwemo, muyenera kuyeserera mphindi 60.
• Kwa oyamba kumene koyamba, tikulimbikitsidwa kuti tiziphunzitsa mkati mwa 50-60% ya kuchuluka kwa mtima kwambiri. Mutha kuyamba ndikuyenda, kuthamanga pang'onopang'ono, kulimbitsa thupi kunyumba.
• Mukamaphunzira, ndikofunikira kuti kugunda kwa mtima kukhale mkati mwa 60-70% ya kugunda kwamtima.
• Makalasi amalangizidwa kuti azichitira panja komanso pamalo opumira mpweya wabwino.
• Muyenera kuphunzitsa nsapato ndi zovala zoyenera, ngakhale mutakhala kuti mumaphunzira kunyumba. Osapita opanda nsapato, apo ayi mutha kuvulaza mapazi anu ndi akakolo.

Kodi mumachita kangati masewera olimbitsa thupi?

Pafupipafupi amatanthauza kuchuluka kwa zolimbitsa thupi sabata iliyonse. Njira yabwino kwambiri kwa oyamba kumene ndikuphunzitsa katatu pa sabata osapitirira masiku awiri kuchokera pakati pawo. M'tsogolomu, mafupipafupi ophunzitsira amatha kuwonjezeka mpaka masiku 5 pa sabata.

Mutha kuphunzitsa m'mawa ndi madzulo, kutengera mawonekedwe amthupi komanso zolinga zamakalasi. Nthawi yamadzulo ndiyabwino kwambiri poyambitsa njira zamagetsi ndi kuwotcha mafuta. Ngati cholinga chophunzitsira ndikuwonjezera kupirira, ndiye kuti muyenera kusankha nthawi yam'mawa.

Munthu akangoganiza zololera zolimbitsa thupi m'moyo wake, ndiye nthawi yosamalira boma komanso chakudya. Ndikoyenera kudya maola 2-3 asanayambe maphunziro kapena mphindi 45 pambuyo pake. Mwachilengedwe, ndibwino kuti musankhe zakudya zamapuloteni komanso chakudya chochepa kwambiri ndipo mosagwirizana ndi zinyalala zamakeke, chokoleti, pizza ndi zakudya zina zomwe sizibweretsa thanzi.

Mitundu yolimbitsa thupi ya cardio

Munthu amene angoyamba kumene kuchita masewera olimbitsa thupi ayenera kudalira njira zotsatirazi, zomwe zingakuthandizeni kuchita masewera olimbitsa thupi:

1. Kodi mitundu iyi ndiyabwino pazifukwa zathanzi?
2. Ndi nthawi yochuluka bwanji yomwe ikukonzekera kuti iperekedwe m'makalasi.
3. Cholinga cha maphunziro ndi chiyani (kuonda, kuwonjezera kupirira, kukhala ndi thanzi).
4. Malo omwe mumakonda kuphunzira. Wina amakonda kuchita masewera olimbitsa thupi, ngakhale atakhala nyengo, ena amalimbikitsidwa ndi masewera olimbitsa thupi, pomwe ena amakhala okhutira ndi zolimbitsa thupi kunyumba.

Pansipa pali mitundu yolimbitsa thupi ya Cardio yomwe imakonda kwambiri komanso ikufunika pakati pa oyamba kumene.

Thamangani

Kuthamanga ndi njira yotsika mtengo kwambiri komanso yothandiza yochita masewera olimbitsa thupi. Amalimbitsa mtima, amalimbikitsa kuyatsa mafuta moyenera, amaphunzitsa mapapo

Kuthamanga m'mawa kumakupatsani mphamvu tsiku lonse, ndipo madzulo kudzatsitsimutsa thupi ndikuthandizani kuthana ndi nkhawa zomwe mwapeza masana. Mutha kuthamanga nthawi yotentha komanso yozizira. Kuphatikiza apo, kuthamanga nthawi yachisanu kumathandizira chitetezo chamthupi.

Kuti kuthamanga kukhale kopindulitsa komanso kosangalatsa, woyamba ayenera kutsatira malamulowa:

• Sankhani nsapato zoyenera komanso zabwino. Zovala, nsapato za basketball kapena nsapato za tenisi sizoyenera kuthamanga. Nsapato zothamanga ziyenera kukhala ndi mayamwidwe abwino ndikuchepetsa nkhawa pamafundo.
• Njira ina yoyenda molimba (phula) yofewa (nthaka, udzu, mchenga). Ndi bwino kuti musathamangire konkire konse, izi ndizodzaza ndi kupsinjika kosafunikira pamabondo ndi dongosolo lonse la minofu. Kuphimbidwa bwino ndi nthaka, imatenga bwino, zomwe zikutanthauza kuti kuthamanga pamtunda wotere sikuvulaza.
• Osathamangira m'misewu yodzaza ndi magalimoto.
• Tenthetsani musanathamange. Zitha kukhala squats, kulumpha, kuyenda.
• Onani njira zothamanga. Mukathamanga, thupi liyenera kukhala pamalo owongoka, miyendo iyenera kukhotetsa pang'ono mawondo, mapewa ndi khosi ziyenera kumasuka, mukathamanga, kulemera kwake kuyenera kugawidwa pamapazi, ndipo musathamange pamiyendo.
• Onetsetsani kupuma koyenera. Lembani mpweya m'mphuno, tulutsani pakamwa. Ngati kupuma kutayika, ndiye kuti muyenera kusunthira pang'onopang'ono ndikukonzanso.
• Wonjezerani katunduyo bwino.
• Malizitsani kuthamanga kwanu pang'onopang'ono. Sikoyenera kusinthana mwadzidzidzi pang'onopang'ono, ndikofunikira kupatsa thupi nthawi kuti limangenso, chifukwa chake, ndikofunikira kumaliza kuthamanga mwina pothamanga pang'onopang'ono kapena poyenda mwamphamvu.

Ngakhale maubwino othamanga, si a aliyense. Muyenera kupewa ngati muli ndi:

• Zolakwika pamtima.
• Mavuto olowa.
• Kulemera kwambiri.

Kuyenda

Njira yabwino kwambiri komanso yosavuta yophunzitsira Cardio ndikuyenda. Sichifuna zida zapadera, zida, mayunifolomu. Kwa oyamba kumene, nsapato zabwino zokha ndi chikhumbo ndizokwanira. Kuyenda modekha mumakhazikika, kumachepetsa kupsinjika, kuyenda kwambiri kumaphunzitsa minofu ya miyendo, msana, ndikuwonjezera kupirira.

Ngakhale kuyenda ndikosavuta, malamulo ena ayenera kutsatidwa:

• Yendani m'mapaki, mabwalo, malo obisalira, musayende m'misewu, pafupi ndi mabizinesi omwe akutulutsa zonunkhira zosasangalatsa (minda ya nkhuku, mafakitale).
• Sungani msana wanu molunjika. Munthu akagwetsa pansi, ziwalo zonse zamkati zimakhala zolakwika, msana umasokonekera - maubwino oyenda moterowo ndi ochepa.
• Valani zovala zoyenera ndi nsapato - sankhani nsapato zoyandama, zidendene ndi nsapato zomwe zimayikidwa pazochitika zina.

Kupalasa njinga

Ngati kuthamanga kumatsutsana, ndipo kuyenda sikusangalala, ndiye kuti kupalasa njinga ndi njira ina yabwino. Mukamayenda pa njinga, katundu wolumikizira mafupa ndi msana ndi wocheperako, ndipo zolemetsa pamiyendo yonse yamiyendo ndi minofu ya gluteal zimawonjezeka.

Malamulo oyendetsa njinga ndi ofanana ndi kuthamanga:

• Osatenthetsa pang'ono.
• Oyamba kumene amafunika kuwonjezera pang'onopang'ono. M'mwezi woyamba, muyenera kuyendetsa magalimoto osapitilira 10 km pang'onopang'ono.
• Yang'anirani pofika. Sungani msana wanu molunjika osadalira m'manja mwanu.
• Sankhani nsapato zabwino ndi zovala.

Kusambira

Mtundu wabwino kwambiri komanso wovomerezeka kwambiri ndi adotolo wa masewera olimbitsa thupi kwa oyamba kumene ndikusambira. Mutha kusambira tsiku lililonse osavulaza thanzi lanu.

Ubwino wosambira ndi awa:

• Imathandizira kutulutsa kwaminyewa, kumalimbitsa minofu yakumbuyo, abs, miyendo ndi manja.
• Thupi limapatsidwa mpweya wabwino.
• Imalimbitsa chitetezo chamthupi.
• Osapanikizika kwambiri pamafundo.
• The kagayidwe ndi inapita patsogolo.

Kuphatikiza pa zomwe tanena pamwambapa, maphunziro a Cardio amaphatikizaponso masewera osiyanasiyana amasewera (volleyball, badminton, tenisi), kulumpha chingwe chodziwika bwino kuyambira ubwana, ma rollerblading ndi skating, komanso, kuvina.

Ntchito ya Cardio kwa oyamba kumene kunyumba

Ubwino wochita masewera olimbitsa thupi ndikuti safuna zida zapadera, ndipo oyamba kumene amaphunzitsa popanda kusiya kwawo.

Chinsinsi chogwiritsa ntchito kunyumba potsatira malamulo angapo:

• Sankhani zolimbitsa thupi zokha zomwe mumakonda ndikusangalala kuchita.
• Mitundu ina yosiyanasiyana kuti musalemetse minofu yomweyo.
• Pumulani masekondi 30-40 pakati pa masewera olimbitsa thupi.
• Ndi bwino kuchita nsapato.
• Pitirizani kupuma ndi kutentha. Zomwe tikuphunzira pa 60-70% yamitengo yayikulu yamtima zimawerengedwa kuti ndi zabwino kwa oyamba kumene.
• Musanaphunzitsidwe, muyenera kutsegula chipinda bwino ndikuwonetsetsa kuti mwachita masewera olimbitsa thupi.
• Mutha kuyimba nyimbo zaphokoso, zikuthandizani kuti musangalale ndikukhala ndi malingaliro abwino.
• Kwa oyamba kumene, amalimbikitsidwa kuti azichita masewera olimbitsa thupi kwa mphindi 30, pang'onopang'ono kuwonjezera nthawi yophunzitsira mpaka ola limodzi. Ndibwino kuti mubwereze zolimbitsa thupi maulendo makumi awiri, makamaka magulu anayi.

Pansipa pali masewera olimbitsa thupi amiyendo ndi matako omwe oyamba angachite bwino kunyumba.

Masewera olumpha

Ndizothandiza kwambiri kuphatikiza squats ndi kudumpha.

Njira yolumpha ya squat ili motere:

• Imani molunjika ndi mapazi anu m'chiuno. Ndiye dzichepetseni nokha, mutagwada pansi.
• Pitani patali pang'ono ndikutera pamapazi anu. Kenako tulukaninso.

Kutuluka kunja

Uwu ndi mtundu wa kulumpha kuchokera ku squat, kusiyana ndikuti mukadumpha, kulumpha kumapangidwa mokweza kwambiri.

Njira yakuphera:

• Ikani manja anu kumbuyo kwa mutu wanu, tengani mivi yanu kumbuyo, ikani mapazi anu m'lifupi-paphewa. Kumbuyo kuyenera kukhala kowongoka.
• Lembani ndi kukhala pansi, kutsitsa m'chiuno mwanu kuti mufanane ndi pansi.
• Mukamatulutsa mpweya, imitsani minofu yanu ndikupanga chiwongolero chakuthwa komanso chofulumira mchiuno mwanu.
• Muyenera kutera pamapazi onse awiri. Kenako khalani pansi ndikuyamba kulumpha kotsatira.

Masewera a Dumbbell

Dumbbells ndi othandizira abwino kwa iwo omwe saloledwa kuphunzitsa ndi barbell chifukwa cha msana wowawa.

Njira yakuphera:

• Tengani ma dumbbells awiri, tsitsani manja anu pamtondo, imani pamalo oyambira squats onse.
• Tengani mpweya wokwanira ndikukhala pansi, ndikuchepetsa minofu ya matako momwe mungathere.
• Amaundana kwa kanthawi ndiyeno, pa mpweya, kubwerera ku malo ake oyambirira.

Mphuno ya Dumbbell

Njira yochitira izi ndi iyi:

• Manja otsika okhala ndi zotumphukira mthupi. Tengani mwendo umodzi patsogolo, tsitsani thupi pansi kuti ntchafu ikhale yofanana ndi pansi, osatambasula bondo ndi chala chakumiyendo.
• Siyani mwendo wina wopindika.
• Chotsani pansi ndi phazi lanu lakumbuyo ndikubwerera kumalo oyambira.
• Bwerezaninso njira zofananira mwendo wina.

Kukwera nsanja

Pazochita izi, mufunika bolodi lapulasitiki lapadera - gawo lapa sitepe. Ngati kugula kwa bolodi kotereku kukuwoneka kotsika mtengo, ndiye kuti kumatha kusinthidwa ndi benchi kapena mpando wotsika kuti kukwezeke.

Zochita papulatifomu sizimangophunzitsa minofu, komanso zimathandizira kulumikizana komanso kukhazikika.

Njira yochitira masewera olimbitsa thupi kwa oyamba kumene ili motere ndipo imasiyanasiyana kutengera mtundu wa sitepe yomwe wophunzitsayo alowa papulatifomu:

• Gawo lanthawi zonse. Yendani pa dais, choyamba ndi imodzi, kenako ndi mwendo wachiwiri, kusintha kayendedwe ka miyendo.
• Gawo lowonjezera. Kwerani papulatifomu ndi phazi limodzi, kenako nkuikapo linalo. Kenako pendani pansi mwendo umodzi, kenako pamzake. Muyenera kusinthitsa miyendo yanu.
• Gawo lonyenga. Choyamba ikani mwendo umodzi pachimake, sinthanitsani thupi lanu, kenako kwezani mwendo winayo, ngati sitepe yotsatira, koma osayiika papulatifomu, koma itsitseni pansi. Kenako ikani mwendo woyamba pansi. Masitepe akusinthasintha.
• Yendani ndi kukweza bondo. Imani papulatifomu ndi phazi limodzi, pindani linalo pa bondo ndikukweza mmwamba. Kenako tsitsani mwendo wanu pansi. Njira ina ya mwendo uliwonse kangapo.
• Kulumpha. Pitani mosinthana, kutsitsa mwendo umodzi kapena winayo kukwera.

Maphunziro a Cardio ndiofunikira kwa munthu amene akufuna kukhalabe ndi thanzi labwino komanso kupuma. Tsoka ilo, sikuti aliyense ali ndi nthawi yothamanga kwathunthu, kuyendera dziwe, ngakhale kulimbitsa thupi kunyumba sikokwanira nthawi zonse.

Poterepa, mutha kuyesa kuphatikiza Cardio muzomwe mumachita tsiku lililonse. Yesetsani kuyenda maulendo angapo pansi, osati pa basi, kukwera mnyumbayo osati chikepe, koma pamakwerero (maulendo angapo, sikofunikira kuthamanga msanga ku 25th floor), poyenda ndi mwana ndibwino kumutsatira kapena kusewera naye masewera olimbitsa thupi kuposa kukhala pa benchi kwa ola limodzi. Ngakhale kuyesetsa pang'ono kungakhale ndi thanzi labwino.