Maphunziro ozungulira m'gulu (Crcuit Training)

Maphunziro ozungulira ndi imodzi mwa njira zodziwika kwambiri zolimbitsa thupi zamakono. Izi ndizochita zolimbitsa thupi zomwe zimakhazikika komanso kuchitidwa nthawi ndi nthawi komanso mosiyanasiyana pakati pawo.

Mulingo wovuta: Wapamwamba

Kaya mukugwiritsa ntchito maphunziro ozungulira kuti muwongolere maphunziro anu kapena kuphunzira zolimbitsa thupi zatsopano, njirayi ili ndi maubwino angapo. Ingoyambani ndi gulu loyambira kuti muwonetsetse kuti mukuchita bwino.

Circuit Training ndi masewera olimbitsa thupi ogwira mtima omwe amagawidwa m'magulu angapo ndi machitidwe omwewo. Mumachita masewera olimbitsa thupi kamodzi pambuyo pa mzake, nthawi zambiri pamasekondi 90. Kuzungulira kwathunthu kungaphatikizepo masewera olimbitsa thupi, masewera olimbitsa thupi, kapena kuphatikiza zonse ziwiri.

Maphunziro ozungulira ndi imodzi mwa njira zodziwika kwambiri zolimbitsa thupi zamakono. Izi ndizochita zolimbitsa thupi zomwe zimakhazikika komanso kuchitidwa nthawi ndi nthawi komanso mosiyanasiyana pakati pawo.

Momwe mungayambitsire maphunziro a dera

Mwachiwonekere, kwa oyamba kumene, zolimbitsa thupi ziyenera kukhala zazifupi pakapita nthawi, ndipo nthawi pakati pawo iyenera kukhala yayitali kuposa ya othamanga odziwa zambiri. Kumayambiriro kwa chitukuko cha maphunziro ozungulira, masewera olimbitsa thupi a aerobic amatha kugonjetsa mphamvu, chifukwa ndizosavuta.

Ngati maphunziro akuchitika ndi gulu mu masewera olimbitsa thupi, ndiye kuti simulators zonse zofunika, monga lamulo, zilipo kale. Zomwe mukufunikira kuti mubwere nazo ndizovala zamasewera ndi nsapato.

Zifukwa Zoyambira Maphunziro Ozungulira

  1. Mosasamala zolinga zanu zolimbitsa thupi, ndikofunikira kulimbitsa mphamvu za minofu. Tikamakalamba, thupi limataya mphamvu ya minofu ndi mafupa. Mphindi zochepa pa sabata zoperekedwa ku zochitika zomwe zimalimbitsa manja anu, miyendo, ndi minofu yapakati zimatha kukupatsani mphamvu ndikuthandizira kupewa matenda monga osteoporosis.

  2. Kuchita masewera olimbitsa thupi nthawi zonse, monga kulumpha chingwe kapena kuthamanga pamalo ake, kumapangitsa kuti magazi aziyenda bwino komanso kufulumizitsa kugunda kwa mtima wanu. Zotsatira zake - kuchepa thupi, kuchepetsa chiopsezo cha matenda, kugona bwino, etc.

  3. Ngati muli otanganidwa ndipo mukufuna kuphatikiza mphamvu ndi masewera olimbitsa thupi kuti musunge nthawi, maphunziro ozungulira ndiye masewera abwino kwambiri kwa inu. Ngati mumakonda zochitika zamagulu, gawo lodziwika bwino la masewera olimbitsa thupi ndilosangalatsa kwambiri.

  4. Kulimbitsa thupi kumeneku kungakhale kosangalatsa komanso kosangalatsa. Mukamasintha masewera olimbitsa thupi nthawi zonse, psyche yanu ilibe nthawi yamalingaliro oyipa. Kuphatikiza apo, mutha kusintha makonda a maphunziro ozungulira posintha masewera olimbitsa thupi - zosankha sizimatha.

Zochita zoyambira dera

Pali masewera olimbitsa thupi osiyanasiyana omwe amapangidwira mitundu yosiyanasiyana yamasewera ndi masewera. Mwachitsanzo, timapereka imodzi mwamapulogalamu odziwika bwino omwe amasinthidwa kuti aphunzitse othamanga.

Kuti muthamange mwachangu, muyenera kukulitsa kutalika kwa masitepe, mphamvu, ndi mphamvu. Nawu mndandanda wa masewera olimbitsa thupi ofunikira kuti muwonjezere kuthamanga kwanu:

  • 4 amathamanga mu 400m khwatula pa liwiro lothamanga, kupuma mphindi 2 pakati pa aliyense;
  • 20 amanyamula mwendo;
  • kuthamanga mamita 800 pa liwiro lothamanga;
  • 20 squats pa mwendo umodzi pa mwendo uliwonse;
  • mipikisano 8 mu 200m khwatula ndi mphindi yopuma pakati;
  • Masitepe 20 pa mwendo uliwonse;
  • Mipikisano 8 ya mamita 100 ndi kupuma kwa masekondi 15 pakati pawo; kutsogolo kulumpha pa mwendo umodzi, m'pofunika kugonjetsa mamita 25;
  • kuthamanga kwa mphindi 6 pa liwiro losavuta;
  • 4 mipikisano yamamita 400 yokhala ndi nthawi yopuma mphindi 2 pakati pawo.

Pothamanga mtunda wautali, kupirira kwa minofu ndiyo chinsinsi cha mpikisano wopambana. Zochita zolimbitsa thupi zofananira ndizophatikiza mphamvu ndi zolimbitsa thupi zomwe zingakuthandizeni kukonzekera bwino kuthamanga kwa marathon. Mndandanda wa masewera olimbitsa thupi omwe akulimbikitsidwa:

  • kuthamanga kwa mphindi 15;
  • 20 masewera olimbitsa thupi a squat ndi deadlift;
  • Makankhidwe 20;
  • 15 squats pa mwendo umodzi pa mwendo uliwonse;
  • 30 zopindika zolimbitsa;
  • kuthamanga mamita 800 pa liwiro lothamanga;
  • 20 amanyamula mwendo;
  • 20 ma push-ups pa benchi;
  • 20 mapapo ndi dumbbells pa mwendo uliwonse;
  • 20 magalamu awiri;
  • kuthamanga mamita 800 pa liwiro lothamanga;
  • 20 squats;
  • kutalika kwa 1500 m;
  • Kuthamanga kwa mphindi 15.

Mapulogalamu ophunzitsira ozungulira omwe cholinga chake ndi kupirira komanso kumanga minofu amatsimikizira kuti thupi likukula bwino.

Malangizo a maphunziro a dera

  • Ndi liti pamene maphunziro ali ofunikira? - Zizindikiro ndi hypodynamia, kusowa kwa minofu ndi kupirira.
  • Contraindications - Maphunziro ozungulira amatsutsana ndi kuvulala ndi zovuta zazikulu za ntchito za musculoskeletal.

Mtundu uliwonse wa maphunziro ozungulira ukhoza kupangidwa mogwirizana ndi zosowa zanu. Izi ngakhale kugawidwa kwa mapulogalamu osiyanasiyana ochita masewera olimbitsa thupi kumabweretsa ndondomeko yolimbitsa thupi yomwe imapangitsa kuti ikhale yotchuka kwambiri.

Siyani Mumakonda