Limodzi mwa mafunso oyamba omwe amasangalatsa wothamanga mtsogolo: malingaliro ofanana ndi CrossFit ndi mtima wathanzi? Kupatula apo, monga mukudziwa, kukula kwa maphunziro nthawi zina kumakhala koletsa. Kodi izi zimakhudza bwanji mtima wa wothamanga? Tiyeni tiwone.
"Minofu" yayikulu yampikisano wothamanga
Monga ma greats amanenera - "monga chonchi." Inde, osati ma biceps kapena ma triceps, koma mtima ndiye mnofu waukulu kwa wothamanga aliyense wopingasa, yemwe timafunikira "kupopera". Zowonadi, ngakhale modekha komanso mwa munthu wamba, mtima umagwira ntchito yayikulu nthawi zonse ndipo umakhala ndi katundu wofanana ndi chiwalo china chilichonse.
Zimagwira bwanji?
Zimagwira usana ndi usiku, ndipo ndizowopsa kulingalira, ndikupanga mapangidwe osaneneka 100,000 patsiku. Ndipo mumachita ma burpee 100 movutikira 😉
Sizangochitika mwangozi kuti ndi pamlingo wina pomwe mota wathu ndi m'modzi mwa atsogoleri pamndandanda wokhumudwitsa wazomwe zimayambitsa imfa. Chifukwa chake, monga thupi lina lirilonse, ndilofunika kwa ife ndipo liyenera kulisamalira.
Zili bwanji? Ndi mtundu wa pampu yomwe imapopa magazi athu, kupatsa thupi lathu mpweya ndi zinthu zina zofunika. Kodi tingatani kuti tizitsata tokha zosokoneza?
| Kukula kwa thupi (voliyumu yamthupi) | Kuyesetsa kofunikira kuti amupatse magazi |
| Magazi ochulukirapo amafunikira thupi | Mtima umafunika kuchita izi |
| Kodi ingagwire bwanji ntchito yambiri? | Gwiritsani ntchito nthawi zambiri kapena kulimbikira |
| Kodi chimalimba motani? | Iyenera kukulira voliyumu (L-mtima hypertrophy) * |
Chonde dziwani: sitikunena za kuwonjezeka kwa kukula kwa mtima, womwe ndi voliyumu.
* Chofunika: mwatsoka, sitinapeze kafukufuku wovomerezeka wazamankhwala pamutu wa l-hypertrophy wamtima ndi maubwino apadera ophunzitsira mtima kuti tikwaniritse. (kupatula kafukufuku wa V. Siluyanov - za iye pansipa)
Komabe, tikuganiza kuti kuchita masewera olimbitsa thupi ndikofunikira kwa othamanga onse. Momwe mungatanthauzire mzerewu modekha, kuwunika ndikuchita bwino pamasewera, werengani.
Chifukwa chiyani kuli kofunikira kwa wothamanga?
Tiyeni tiganizire zochitika zosadziwika. Anthu awiri omwe ali ndi magawo ofanana amakhala ndi katundu wofanana. Mmodzi yekha mwa iwo amalemera 75kg, ndipo wachiwiri 85kg. Chachiwiri, kuti chikhalebe chofanana ndi choyamba, chimafuna kugwira ntchito mwamphamvu kwambiri pamtima. Zotsatira zake, kugunda kwa mtima kumakulirakulira ndipo wothamanga wathu nambala 2 amakomoka.
Kodi othamanga a CrossFit ayenera kuphunzitsa mtima? Inde inde. Mtima wophunzitsidwa umangowonjezera kupirira kwawo, komanso mphamvu yothandiza ya mtima. Ndipo tsopano sitikunena za kulemera kapena kukula kwa minofu yayikulu ya thupi, koma za kuthekera kwa mtima kupopera magazi ochulukirapo omwe thupi limafunikira pakuchita zolimbitsa thupi. Kupatula apo, ngakhale mapaundi 10 owonjezera amakakamiza mtima wa wolemetsayo kuti azigwiritsa ntchito malita atatu a oxygen yowonjezera mphindi imodzi. Ingoganizirani momwe mtima umagwirira ntchito mwachangu kwambiri kuti upereke mpweya ku minofu.
Zotsatira zakuwoloka pamtima
Ino ndi nthawi yoti mudziwe ngati CrossFit ndiyabwino pamtima panu - momwe kuphunzira kwamphamvu kumakhudzira kugwira ntchito kwa mtima. Pali malingaliro awiri otsutsana:
- Inde, CrossFit imapha mtima.
- Zimangopweteka ndi njira yolakwika yophunzitsira.
Tiyeni tiwone zonse ziwiri.
Maganizo pa
Mfundo zazikuluzikulu zotsutsana ndi malingaliro akuti CrossFit ndiyowopsa pamtima ndi kafukufuku wa Pulofesa V.N. Seluyanov "Mtima si makina". (mutha kuwerenga phunziroli apa - onani). Nyuzipepalayi imalankhula zovulaza mtima pantchito yothamanga ya akatswiri othamanga, othamanga komanso othamanga. Momwemo Za kusapeweka kwa zovuta zamatenda chifukwa chakuphunzitsidwa kwakanthawi kwakanthawi kwakanthawi kwamalo opitilira 180 kumenya / min.
Wokhazikika komanso wokhalitsa wopitilira 180! Werengani - Gawo 5 lili pafupi izi, ndipo ndi laling'ono.
Maganizo otsutsana
Malingaliro a othamanga omwe amakhulupirira kuti zomwe CrossFit imachita pamtima ndizabwino. Mfundo zazikuluzikulu zitha kufotokozedwa mwachidule motere:
- Kugwira ntchito pafupipafupi komanso kwanthawi yayitali m'malo oterewa.
- Ngati mungafikire maphunziro mwanzeru ndikugawa katunduyo molingana ndi kuchuluka kwanu ndikukonzekera ndi zina, ndiye kuti CrossFit ndi mtima zidzakhala mwa nthawi yayitali.
Kanemayo ndi pafupi izi:
Kugwira ntchito yolingana ndi kugunda kwa mtima
Akatswiri othamanga amati kuphunzitsa mtima ndikofunika. Ndipo CrossFit sikhala cholepheretsa izi, ngati mutsatira malamulo ena. Chofunikira kwambiri apa ndikuwongolera kugunda kwamaphunziro.
Ngati simuli katswiri wampikisano wa CrossFit, musachite nawo mpikisano, mwachitsanzo, malingaliro otsatirawa atha kukhala othandiza kwa inu pamaphunziro oyenera:
- Kugunda kwapakati pa ntchito sikuyenera kupitirira 150 kumenya / min (kwa oyamba kumene - kumenya 130 / min)
- Onaninso momwe mumadyera komanso momwe mumakhalira tsiku lililonse - mugone mokwanira
- Tengani Nthawi Yokwanira Yobwezeretsa Mukamagwiritsa Ntchito CrossFit - ndikofunikira kwambiri paumoyo wamtima.
Avereji ya magawo azigawo za mtima - mutha kuphunzitsa nthawi yayitali bwanji:
Kodi mungaphunzitse bwanji mtima wanu?
Ndiye ndi njira iti yoyenera yophunzitsira kulimbitsa thupi wathanzi lamtima? Kuphatikiza pa malamulo oyambira, omwe tanena pamwambapa, muyenera kusankha momwe tingachitire izi komanso momwe tingawerengere zolondola.
Cholinga = kuyang'anira malo othamanga mtima kuti asadutse 110-140 bpm. Tikapitilira, timachedwetsa kuthamanga, ndikuwongolera kugunda kwamphamvu panthawi yolimbitsa thupi. Poterepa, ndikofunikira kuonetsetsa kuti kugunda sikupitilira kumenyedwa / mphindi 110 panthawi yovuta.
Zochita zabwino kwambiri
Njira yachikhalidwe pankhaniyi ndiyabwino kwambiri ya cardio. Mwanjira:
- Thamanga;
- Kutsetsereka;
- Kupalasa;
- Njinga;
- Fewani.
Kuphatikiza zolimbitsa thupi zilizonse m'mayendedwe athu owoloka ndikuwunika kugunda kwa mtima wathu, tidzakwaniritsa zomwe tikufuna. Pa nthawi imodzimodziyo, izi sizitanthauza kuti mukamagwira ntchito ndi chitsulo, mudzagwiritsa ntchito nyundo pakuwongolera - m'malo mwake, muyenera kuwonetsetsa kuti sizidutsa malire omwe atchulidwa pamwambapa.
Kodi kuwerenga zimachitika bwanji?
Pali njira ziwiri zodziwika bwino zowunikira ndi kuwongolera kugunda kwa mtima wanu. Njira yachikale ndikuti uziganizire "wekha". Momwemonso, timayika chala chathu padzanja kapena malo ena aliwonse momwe zimakhalira zowerengera ndipo kwa masekondi 6 timawerenga kuchuluka kwa kumenyedwa, poyesa masekondi 6 awa pa timer. Timachulukitsa zotsatira ndi 10 - ndipo voila, nayi malingaliro athu. Mosakayikira, njirayo ndiyosazolowereka poyamba ndipo kwa ambiri imawoneka ngati yosagwirizana.
Kwa owerengera "aulesi" owerengera mtima, oyang'anira mitengo ya mtima adapangidwa. Chilichonse ndichosavuta apa - amawonetsa kugunda kwa mtima wanu munthawi yeniyeni yolimbitsa thupi. Momwe mungasankhire pulogalamu yoyang'anira kugunda kwa mtima - tikambirana ndemanga zathu zotsatira. Mwachidule, timasankha mtundu wam'badwo wotsiriza (wokwera mtengo) kapena wachikhalidwe, koma nthawi zonse ndi lamba pachifuwa, popeza aliyense ali wolakwa kwambiri pazolondola, zomwe zingangotipweteka.
Mumakonda? Repost ndiolandilidwa! Kodi nkhaniyo idakuthandizani? Kodi pali mafunso otsalira? Welcom mu ndemanga.
