Maphunziro apakati

Mfundo zamaphunziro apakatikati zagwiritsidwa bwino ntchito pamaphunziro onse amtima ndi mphamvu (ngakhale njira yoyamba ndiyofala kwambiri). Anthu ambiri amaganiza zophunzitsira kwakanthawi ngati njira yophunzitsira dera. Zowonadi, njira ziwirizi ndizofanana, komabe pali kusiyana. Pazoyeserera za bwalolo, timachita zolimbitsa thupi zingapo mozungulira mwanjira yamphamvu kwambiri, kupumula kokha bwalo lililonse. Mukuphunzitsidwa kwamphamvu kwakanthawi, timasinthasintha pakati pa kuphunzira mwamphamvu komanso mwamphamvu, kupumula nthawi iliyonse, kulola kugunda kwa mtima kuti kubwerere.

Maphunziro olimbitsa thupi amatanthauza masewera olimbitsa thupi kapena othamanga kwambiri. Ntchito zochepa zimatha kukhala zopepuka, kupuma, kapena kulimbitsa thupi.

Njira yophunzitsayi ndi yovuta kwambiri kuposa momwe imawonekera poyamba. Tiyeni tiwone phindu la maphunziro apakatikati, kuti tipeze omwe akutsutsana nawo, ndikupereka pulogalamu yophunzitsira kwakanthawi kochitira masewera olimbitsa thupi.

Kodi maphunziro apakatikati ndi chiyani?

Maphunziro apakati ndi pamene timagwira ntchito mosiyanasiyana mosiyanasiyana. Kuthamanga kwakukulu kumatanthauza kuthamanga kwambiri kapena pafupi kwambiri (pankhani ya cardio), kuchuluka kwakukulu kobwerezabwereza, kumagwira ntchito mpaka kulephera (pankhani yophunzitsira mphamvu) komanso kugunda kwa mtima (pafupifupi 80-95% pazipita).

Kuchuluka kwa mtima (MHR) kumawerengedwa motere:

• Kwa amuna: Zaka 208 - 0.7 * pazaka.
• Kwa akazi: 206 - 0.88 * zaka pazaka.

Oyamba kumene ayenera kuphunzitsa, kuyesera kugunda kwa mtima kumakhala pafupifupi 80-85% ya nambalayi. 95% ya MHR ndiye malire ovomerezeka omwe sangapitirire, komanso sikofunikira kukwaniritsa magawo oyamba a maphunziro. Zachidziwikire, simungaphunzitse pafupipafupi ndi kugunda kwamtima koteroko - mtima wanu sunganene kuti "zikomo" chifukwa cha izi. Ntchito zonse kumapeto kwa mwayi kumabweretsa chitukuko cha kuthamanga kwa magazi ndi arrhythmias.

Nthawi yayikulu imatsatiridwa ndikulimbitsa thupi, mwamphamvu kwambiri. Nthawi zambiri, othamanga amakonda kuthamanga kapena kuyenda ndi kugunda kwa mtima mpaka 40-60% yazambiri. Pankhani yophunzitsa mphamvu panthawiyi, amangopuma, kubwezeretsa kugunda kwake. Muthanso kuyenda pang'onopang'ono. Izi zimakuthandizani kuti mupeze pang'ono mutalemedwa kwambiri, musasunthike kupuma ndikukonzekera minofu kuti mugwire ntchito ina.

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Ubwino wamaphunziro apakatikati

Mukamachita masewerawa motere, mudzakhalabe otsika mtima nthawi zonse. Chifukwa cha izi, njira zamagetsi m'thupi zimapitilira mulingo wokwera, ndipo popanda kufulumira kagayidwe kachakudya, kutaya thupi moyenera sikungatheke.

Chofunika kwambiri, njira zamagetsi zimangoyendetsedwa osati panthawi yophunzitsira yokha, komanso pambuyo pake - kwa masiku awiri.

Uku ndiye kusiyana kwakukulu kuchokera ku chikhazikitso chotsika kwambiri cha Cardio, momwe mafuta amawotchera amapezeka pokhapokha panthawi yochita masewera olimbitsa thupi. Pachifukwa ichi, njira yophunzitsira nthawi ndiyabwino kwambiri kwa ma endomorphs omwe akufuna kuchotsa mwachangu minofu yochulukirapo ya adipose.

Maphunziro apakatikati ndi yankho labwino kwa othamanga omwe alibe nthawi yolimbitsa thupi komanso kulimbitsa thupi. Magawo awiri kapena atatu sabata limodzi amakhala okwanira kuti mukhale ndi minofu yolimba, osapeza mafuta ochulukirapo, ndikumverera kuti mukuyimbidwa. Simudzataya mphamvu kapena mphamvu. Muthandizidwa ndi mipiringidzo yopingasa ndi mipiringidzo yofananira yomwe ili pabwalo loyandikana, chingwe cholumpha ndi kulemera kwa phula. Ndi zida izi mutha kuphunzitsa kwathunthu ndikukula pang'onopang'ono.

Ngati nthawi yophunzitsira imagwiritsidwa ntchito ndi owumitsa odziwa bwino, kuphatikiza kwakanthawi kanthawi kanthawi kochepa komanso njira yabwino yophunzitsira mphamvu ndiye njira yabwino kwambiri. Patulani masiku osiyanasiyana kwa iwo, mwachitsanzo, nthawi yophunzitsira Cardio imatha kuchitika m'mawa katatu pa sabata, ndipo madzulo masiku ena mutha kuchita masewera olimbitsa thupi nthawi zitatu izi. Kuphatikizaku kukuthandizani kuti muwotche mafuta kwambiri ndikusunga minofu. Njira iyi siyabwino kwa oyamba kumene - katundu ndiwolemera kwambiri, sangakhale ndi nthawi yoti achire. Ntchito zolimbitsa thupi 2-3 ndizokwanira kwa iwo.

Phindu lalikulu kwambiri kwa mafani a CrossFit ndikukula kwa kupirira kwamphamvu. Kulimbitsa mphamvu panthawi yophunzitsira kwakanthawi kumachitika pakukula kwa mtima. Popita nthawi, thupi limasinthasintha ndikuyamba kuzindikira zovuta ngati izi, zomwe zimapangitsa kuti mphamvu zizikhala zolimba.

Zotsutsana

Maphunziro azanthawi zonse amatsutsana ndi anthu omwe ali ndi vuto la mtima. Kukhala ndi kuthamanga kwa magazi ndi kuthamanga kwa magazi, tachycardia, matenda obadwa nawo kapena omwe mwapeza, kapena matenda amitsempha, mumakhala pachiwopsezo chovulaza thanzi lanu pochita masewera olimbitsa thupi opitilira 80%.

Tengani zotsutsana kwambiri. Ochita masewera othamanga ambiri adakumana ndi vuto la kuthamanga kwa magazi chifukwa chakuti samvera matupi awo ndipo amangolimbitsa thupi, kuthana ndi ululu komanso kutopa. Kutengeka mopanda thanzi komanso kutha nthawi yayitali ndizosagwirizana, makamaka pankhani yamasewera olimba.

Mfundo zophunzitsira zapakatikati

Kumbukirani momwe mungathere mukamachita masewera. Kuphatikiza pa zinthu zoonekeratu, monga kutsatira njira zolimbitsa thupi zolondola ndi kupuma koyesa (mpweya umachitika nthawi zonse ndi khama), tikukulimbikitsani kuti mutsatire malangizo awa:

• Kupondereza kuchita izi ndikosavuta monga kubisa mapeyala. Kulimba mwamphamvu kumafuna kuchira mosamala. Samalani kwambiri za zakudya zopatsa thanzi komanso kugona mokwanira.
• Nthawi yochita masewera olimbitsa thupi siyenera kukhala yocheperako. Kwa oyamba kumene, iyenera kukhala yayikulu katatu mpaka katatu. Ochita masewera olimbitsa thupi okha ndi omwe angafanane ndi izi. Kumbukirani kuti ntchito yanu mukamachita ndikubwezeretsa mphamvu ndikupuma. Izi sizingachitike m'masekondi ochepa.
• Kutalika kwa nthawi yayikulu ndi masekondi 10-120. Kwa oyamba kumene, ndibwino kuyamba ndi masekondi 10-15 ndikuwonjezeka pang'onopang'ono. Njira ina yowonjezera kukulira ndikuchepetsa nthawi yamagawo otsika.
• Pazonse, mutha kumaliza masekeli 5-15 pa kulimbitsa thupi. Nthawi yonse ndi mphindi 10-30.
• Asanaphunzire ndi pambuyo pake, muyenera kuchita zoziziritsa kukhosi komanso zoziziritsa, motsatana.
• Maphunziro ayenera kukhala okhazikika. Ndikofunika kuti mupeze maphunziro oyenera nthawi zonse. Kwa oyamba kumene, maphunziro 2-3 pamlungu adzakhala okwanira, kwa othamanga odziwa zambiri - 3-5.
• Simuyenera kuchita nawo masewera olimbitsa thupi. Maphunziro apakatikati amatha kuchitika kunyumba kapena panja.
• Musatenge zowonjezeretsa zolimbitsa thupi musanaphunzitsidwe nthawi. Pakati pa masewera olimbitsa thupi kwambiri, zimachitika motero zimafikira pafupifupi malire.
• Osamagwiritsa ntchito kwambiri mtima wanu wam'magazi ndi caffeine ndi zina zotsekemera.
• Simungachite zolimbitsa thupi chonchi pamimba yopanda kanthu. Izi zipangitsa kuti magazi azisungunuka m'magazi, zomwe zingachepetse magwiridwe anu ntchito, ndipo kulimbitsa thupi kwanu sikugwira ntchito.

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Mitundu yophunzitsira kwakanthawi

Chifukwa chake, tsopano mukudziwa zoyambira pakupanga maphunziro apakatikati. Chotsatira, tikambirana za mitundu yotchuka kwambiri, kuphatikiza protocol ya Tabata, njira ya Gershler, fartlek ndi ena.

Protocol ya Tabata

Pulogalamu yophunzitsayi idapangidwa ndi dokotala waku Japan Izumi Tabata ndipo yatchuka kwambiri m'malo olimbitsa thupi. Malinga ndi protocol ya Tabata, nthawi yomwe ili pansi pa katundu iyenera kukhala yofanana ndi mphindi zinayi, ndikusinthana pakati pa katundu wolemera komanso wopepuka. Pambuyo pa njira imodzi yamphindi zinayi - kupumula pang'ono. Njirayi imagwiritsira ntchito openga kalori. Koma muyenera kutsatira mwatsatanetsatane malingaliro othandizira kugawa katundu, wopangidwa ndi dokotala:

1. Choyamba, pali nthawi yophunzitsira mwamphamvu: 1 nthawi imatha masekondi 20, nthawi yomwe muyenera kubwereza 30 mwanjira yophulika.
2. Izi zimatsatiridwa ndi nthawi yopuma, imatha masekondi 10, panthawiyi mutha kupuma pang'ono ndikuganizira zolimbitsa thupi.

Timabwereza zonsezi kwa mphindi zinayi. Zotsatira zake, mumapeza njira 8, pambuyo pake mutha kupumula kwathunthu ndikuchira. Pakhoza kukhala mayendedwe angapo otere, kutengera mulingo wamaphunziro.

Zochita zowala ngati ma push-ups kapena squweight, komanso zolimbitsa thupi zolemera ndi barbell kapena dumbbells ndizoyenera. Makina osindikizira a benchi, kufa, ma kettlebell amanja awiri, kapena kugwedeza kwa barbell ndizabwino. Zonse zimatengera mulingo wothamanga.

Njira ya Waldemar Gerschler

Zapangidwira makamaka othamanga othamanga, njirayi itha kugwiritsidwa ntchito kuwonjezera mosavuta mbiri yanu ya sprint. Kuti mugwiritse ntchito mokwanira, wothamanga amafunika kudziwa nthawi yake yolemba pamamita zana. Zochita zolimbitsa thupi zimachitika ndikuwunika kugunda kwa mtima.

Choyamba, wothamanga ayenera kuthamanga mita 100, kuwonetsa dala zotsatira zake masekondi 3 ocheperako. Pambuyo pake, kupuma kwamphindi ziwiri kumatengedwa. Munthawi imeneyi, muyenera kupumula kwathunthu kuti kugunda kwa mtima wanu kugwere mpaka kumenyedwa 120 pamphindi. Kenako mpikisano umabwerezedwanso.

Kulimbitsa thupi kumapitilira mpaka kugunda kumatha kubwereranso kumenyedwa 120 pamphindi pakupuma kwamphindi ziwiri. Monga lamulo, nthawi yophunzira ngati imeneyi siyidutsa mphindi 20-30.

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Fartlek

Pulogalamuyi idapangidwanso kuti iziyenda. Chofunikira chake ndikuti anthu awiri kapena kupitilira apo amapikisana pa liwiro pakutha kwakanthawi. Ntchito yonse yampikisano imakhala ndi nthawi za 6:

1. Mphindi 10 othamanga pang'onopang'ono.
2. Mphindi 10 mwachangu, kuthamanga kwambiri.
3. Mphindi 5 kuyenda mofulumira kuti mubwezeretse kupuma.
4. Kuthamanga mamita 100 molunjika.
5. 100 mita yakukwera phiri.
6. Kuyenda pang'onopang'ono kwa mphindi 5 kuti mubwezeretse kupuma.

Pulogalamu yophunzitsa masewera olimbitsa thupi

Mapulogalamuwa ali kutali ndi njira zokha zophunzitsira nthawi. Chilichonse chimachepetsedwa ndimalingaliro anu komanso mulingo wathanzi. Mutha kulingalira za masauzande azolimbitsa thupi omwe amaphatikiza zochitika za aerobic ndi anaerobic.

Monga gawo la pulogalamu yophunzitsira yomwe yaperekedwa pansipa, tikhala tikugwira ntchito 4 sabata iliyonse, awiri mwa iwo Cardio, 2 mwamphamvu zawo. Cholinga cha zovuta izi ndikuwotcha mafuta ndikusunga minofu mu kuchepa kwa kalori.

Monga mukuwonera, mutha kusintha masewera olimbitsa thupi aliwonse. Chofunikira ndikutenga tchuthi ndikusintha chochita mwamphamvu ndi chodekha kuti mtima ndi minofu zikhazikike pang'ono. M'tsogolomu, kuti muwonjezere katunduyo, mutha kuwonjezera nthawi yolimba kwambiri kapena kuchuluka kwa zovalazo ndi njira, kuchepetsa nthawi yopuma, ndikulemera kwambiri.

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