Ochita masewera ambiri amayesetsa kukwaniritsa muyezo wa TRP, makamaka, kuthamanga makilomita atatu mumphindi khumi ndi ziwiri. Onse othamanga komanso oyamba kumene amayesetsa kukwaniritsa miyezo imeneyi, komabe, mwalamulo, ndi othamanga ophunzitsidwa okha omwe angakwaniritse izi.
Kuti muwonetse zotsatira zabwino kwambiri, ndikofunikira kuchita maphunziro othamanga, kudya bwino, kuonda kwambiri, kulimbitsa thupi, ndi kusiya zizolowezi zoyipa.
Othamanga omwe adziyika okha cholinga chothamanga makilomita atatu mumphindi 12 ayenera kuphunzitsa ndikukula:
- liwiro,
- magwiritsidwe antchito a oxygen,
- mphamvu ya aerobic.
Werengani za momwe mungakonzekerere zolimbitsa thupi zanu, onjezerani kupirira kwanu komanso kuthamanga, chifukwa chake mutha kuthamanga makilomita atatu mphindi khumi ndi ziwiri munkhaniyi.
Malangizo wamba
Kuchepetsa thupi
Nthawi zambiri anthu amaganiza kuti mothandizidwa ndi masewera olimbitsa thupi mapaundi owonjezera "amasungunuka". Izi ndi zoona. Koma muyeneranso kukumbukira kuti kunenepa kwambiri kumatha kubweretsa katundu wolemera kwambiri m'thupi, makamaka malo am'magazi.
Chifukwa chake, musanayambe kuphunzira ndikukonzekera miyezo kapena mipikisano yayikulu, muyenera kuyesetsa kuchotsa madipoziti momwe mungathere. Choyamba, izi zidzakuthandizani kutsatira zakudya zolondola, kuchita masewera olimbitsa thupi, kuyenda.
Kulimbitsa mtima wamtima
Wothamanga ayenera kulimbitsa mtima wake, chifukwa popanda mtima wolimba, kupirira sikungaphunzitsidwe.
Mutha kulimbikitsa dongosolo la mtima, mwachitsanzo, mothandizidwa ndi maphunziro a Cardio.
Mwa zina, zikuthandizani kumvetsetsa momwe mungagwiritsire ntchito bwino mphamvu zanu komanso momwe mungaphunzirire kuthamanga munthawi yochepa yamakilomita atatu.
Mwakutero kulimbitsa thupi kwa cardio, makalasi pa ma simulators osiyanasiyana ndiabwino:
- zolimbitsa njinga,
- kupalasa makina,
- mphunzitsi elliptical.
Ngati simuli wokonda masewera olimbitsa thupi, ndiye kuti zoyeserera zimatha kusinthidwa ndikuyenda kapena kupalasa njinga, kutsetsereka, kukwera bwato, kayaking.
Kusambira ndichinthu chabwino kwambiri pakulimbitsa mtima wamitsempha. Mwambiri, muyenera kusuntha momwe mungathere, khalani ndi moyo wokangalika.
Madzulo kapena kumapeto kwa sabata, osagona pabedi, koma khalani achangu nthawi iliyonse, makamaka mumlengalenga. Yendani kwambiri masana, muiwale za mayendedwe ndi zikepe, pangani lamulo kuchita masewera olimbitsa thupi.
Kupuma koyenera
Kuchita bwino kungatheke pokhapokha ngati pali njira yolondola yopumira. Nthawi zina zimakupatsani mwayi woti mumalize mtunda woyambira, osanenapo zakupeza bwino.
Kodi mungadye bwanji?
Kusamalira zakudya zanu ndikofunikira kwambiri. Musanaphunzitsidwe, muyenera "kudyetsa" thupi ndi zomanga thupi ndi zopatsa mphamvu mu chiyerekezo cha 1 mpaka 3. Komanso, musanathamange, muyenera kusiya fiber ndi mafuta kuti mupewe mavuto am'mimba.
Nawa malangizo azaumoyo:
- Maola awiri musanathamange, maola awiri mutha kutenga zipatso, masangweji angapo a batala.
- Ola limodzi musanachite masewera olimbitsa thupi, mutha kumwa kapu yamadzi a lalanje komanso chopepuka chomwe chili ndi mapuloteni.
- Ngati mwatsala ndi mphindi zochepa kuti mukhale ndi masewera olimbitsa thupi, idyani mtedza wambiri, masiku - ali ndi shuga,
Ndikofunikira kutenga madzi kuti muphunzitse.
Mukamaliza maphunziro, musanadutse mphindi 30, muyenera kudya chakudya chomwe muli mapuloteni ndi chakudya mwanjira zotsatirazi: 1 mwa 4 kapena 5. Muthanso kudya chakudya.
Kutaya zizolowezi zoipa
Ndibwino kuti musiye kusuta. Chizolowezi choyipa ichi sichigwirizana ndi kuthamanga. Kungothetsa chizolowezi choipa ichi pomwe munthu anganene kuti akwaniritsa zotsatira zina pamasewera, pankhani iyi, kuthana ndi mtunda wamakilomita atatu munthawi inayake.
Kukula kwa kupirira
Pali zolimbitsa thupi zingapo zothandiza:
- Kuyenda movutikira, pafupifupi madigiri 5-8. Pakadutsa masekondi makumi awiri, mutenge masitepe atatu. Muyenera kukwera phirili kwa mphindi zosachepera makumi awiri.
- Mutha kusinthana kuthamanga pamtunda ndikukwera phiri. Mwachitsanzo, mphindi 40 panjira yopanda kanthu komanso mphindi 20 kukwera.
Malangizo othamanga makilomita atatu
Nayi malamulo ndi malangizo otsatirawa kuti muthane ndi mtunda wa makilomita atatu:
- Muyenera kuyamba ndikuthamangira mtunda waufupi mwakachetechete.
- Zochita zolimbitsa thupi ziyenera kuchitika nthawi yabwino, zilibe kanthu - m'mawa kapena madzulo.
- Simungakhale aulesi ndikudumpha zolimbitsa thupi.
- Ndi bwino kuthamanga ndi wosewera, mutatsitsa nyimbo zomwe mumakonda.
- Samalani kwambiri posankha zovala zoyenda bwino ndi nsapato.
Pulogalamu yophunzitsira kuyendetsa makilomita atatu
Pansipa pali zitsanzo zamapulogalamu ophunzitsira amitundu yosiyanasiyana ya othamanga - kuyambira oyamba kumene kupita kwa othamanga odziwa zambiri komanso ophunzitsidwa bwino. Kumbukirani kuti kutentha bwino ndikofunikira musanaphunzitsidwe, ndipo mutatha kuthamanga, kuzizirako ndikutambasula ndikofunikira.
Makilomita atatu mumphindi 15 (kwa oyamba kumene)
Pakadali pano, maphunziro othamanga ayenera kuchitika katatu pamlungu, ndipo pa chilichonse, amayenda mtunda wamakilomita atatu.
Pulogalamuyi, luso loyendetsa bwino limakwaniritsidwa. Mtunda wamakilomita atatu kumapeto kwa gawo lino la maphunziro akuyenera kuyendetsedwa mphindi khumi ndi zisanu.
Nayi njira yoyeserera yophunzirira sabata iliyonse (yonse, payenera kukhala milungu isanu ndi umodzi mpaka khumi mgawo lino la maphunziro:
- Tsiku loyamba: kuthamanga pamtunda wa makilomita asanu kuthamanga.
- Tsiku lachiwiri: kuthamanga mtunda wa kilomita imodzi munthawi yochepa. Timachita njira zitatu, pakati pa mphindi imodzi yopuma.
- Tsiku lachitatu: kuthamanga pamtunda wa makilomita asanu kuthamanga.
Makilomita atatu m'mphindi 13 (wapakatikati)
Pakadali pano pulogalamu yamaphunziro, makalasi amakhala apamwamba kwambiri, kuti athe kupirira kwambiri. Mtunda nawonso ukuwonjezeka.
- Tsiku loyamba: kuthamanga mtunda wamakilomita asanu ndi awiri mwachangu
- Tsiku lachiwiri: timathamanga kilomita imodzi munthawi yochepa. Timachita njira zitatu, zotsalazo pakati pa mphindi imodzi.
- Tsiku lachitatu: timathamanga theka la kilomita munthawi yochepa. Timachita maulendo asanu ndi atatu, pakati pawo kwa mphindi timapita mwachangu ngati kupumula.
Makilomita atatu m'mphindi 12 (patsogolo)
Mchigawo chino cha maphunziro, kuchuluka kwa masiku othamanga kumakulirakulira mpaka zinayi, kuchuluka kwa makilomita omwe adaphimbidwa sikufanana.
Anthu ambiri amati siteji iyi ndi yovuta kwambiri. Apa, maphunziro apakatikati amachitika, ndiye kuti, kusinthana kwanthawi yayitali komanso pang'ono yolimbitsa thupi.
Mwachitsanzo, kuthamanga kusintha kwa squats, ndikuyambiranso.
Nayi dongosolo lolimbitsa thupi:
- Tsiku loyamba: kuthamanga pa mtunda wa makilomita asanu ndi awiri pa liwiro.
- Tsiku lachiwiri: imayendetsa kilomita imodzi mwachangu. Chitani njira zinayi, kupumula pakati pa masekondi 40.
- Tsiku lachitatu: timathamanga theka la kilomita munthawi yochepa. Chifukwa chake, timabwereza maulendo asanu ndi limodzi ndikupuma kwamasekondi 40 pakati pawo (kupumula kumatanthauza kuyenda mwachangu).
- Tsiku lachinayi: timayenda mtunda wa kilomita imodzi kwakanthawi kochepa. Bwerezani mobwerezabwereza katatu, ndikuphwanya maulendo 30 pakati.
Makilomita atatu mumphindi 11 (pro)
Chifukwa chake, cholinga chanu - makilomita atatu m'mphindi 12 - chakwaniritsidwa. Yakwana nthawi yopitilira ndikufupikitsa nthawi yomwe mwathera patali ndi mphindi imodzi.
Pakadali pano pamachitidwe ophunzitsira, omwe atenga masiku asanu, zolimbitsa thupi za burpee zimakhudzidwa, zomwe zingakuthandizeni kukulitsa chipiriro chanu. Njira yochitira izi ndi iyi:
Khalani pansi, ikani manja anu pansi patsogolo panu, tulukani ndi mapazi anu mmbuyo kuti thupi likhale lofanana ndi nthawi yokankha. Kenako timakankhira pansi popanda, pambuyo pake timabwerera kumalo omwe tinkakhala kale. Timachita kubwereza.
Makamaka kuyeneranso kulipidwa kuti mupulumuke.
Chifukwa chake, dongosolo loyeserera:
- Tsiku loyamba: kuthamanga mtunda wamakilomita asanu kuthamanga. Pambuyo pake, osayima, timachita ma burpees makumi asanu.
- Tsiku lachiwiri: timathamanga osachepera kilomita imodzi. Timachita ma reps atatu, pakati pawo timachita squats makumi anayi.
- Tsiku lachitatu: yendetsani mamita 400, kenako pangani ma burpee 10. Timabwereza kasanu ndi kamodzi. Nthawi yomweyo, nthawi yocheperako iyenera kugwiritsidwa ntchito pochita masewera olimbitsa thupi.
- Tsiku lachinayi: timathamanga theka la kilomita munthawi yochepa. Timachita maulendo asanu ndi amodzi, ndikuyenda mwachangu masekondi 40 pakati pa aliyense.
- Tsiku lachisanu: kuthamanga kilomita imodzi munthawi yochepa. Timachita ma reps atatu, pomwe timapita mwachangu masekondi makumi anayi.
Tsopano mukudziwa momwe mungapitirire mtunda wamakilomita atatu mumphindi 12. Zitha kutenga miyezi iwiri kapena itatu kuti muphunzitse, poganiza kuti nthawi zonse mumachita masewera olimbitsa thupi. Izi zimangotengera mtundu wa muyeso womwe mukufuna kukwaniritsa.
