Maphunziro ogwira ntchito: ndi chiyani, zabwino ndi zoyipa, mawonekedwe ndi machitidwe

Kwa aliyense sichinsinsi kuti masewera ambiri amalamulidwa ndi mfundo zapaderazi, "Sitima iti - zomwe mumapeza". Imeneyi ndiyo njira yachidule kwambiri yokwaniritsira bwino mdera lomwe mwasankha: womanga thupi amatenga minofu yoonjezera mphamvu ndikudzipatula, mphamvu yamagetsi - mphamvu yayikulu pamipikisano itatu, wonyamula - nawonso mphamvu, nawonso, pakuchita masewera olimbirana, koma osati akulu kwambiri, ndi zina zamtundu wina, zamphamvu, ndi zina zambiri.

Njira iyi ili ndi zovuta: ukatswiri wopapatiza umabweretsa kuti zikhalidwe zamasewera ndi maluso omwe mungagwiritse ntchito pamoyo weniweni, osati nthawi zonse osati kulikonse. Wopanga zolimbitsa thupi mwina sangakhale wolimba ngati mawonekedwe poyerekeza ndi Powerlifter yemweyo, powerlifter - yolimba, koma osati yolimba, wonyamula zolemera, mosiyana, ali ndi mphamvu zopirira, koma mphamvu yofooka. Kuphatikiza apo, oyimira achitetezo achitetezo azikhalidwe nthawi zambiri amakhala akutali kwambiri pamachitidwe, zomwe amachita nthawi zonse.

Momwe mungagwirizanitsire masewera ndi zochitika zenizeni pamoyo, ndi mitundu yolimbikira yolimbitsa thupi yomwe ndiyofunika kuti munthu wamba m'moyo watsiku ndi tsiku? Mayendedwe atsopano olimba makamaka amasankha nkhaniyi. Ntchito yogwira - chilango chotere. Amamangidwa potengera zinthu zofunika kuchita zomwe zimapangitsa anthu tsiku lililonse.

Zambiri pazokhudza maphunziro ogwira ntchito

Ntchito yogwirira ntchito ndi njira yolimbitsira thupi yomwe imapangidwa chifukwa chogwiritsa ntchito zomwe zimachitika tsiku ndi tsiku. Mwachitsanzo, kudumpha, kuthamanga, kunyamula zolemera zazing'ono, kuyeretsa nyumba, kusewera ndi ana, ndi zina zambiri. (Zachidziwikire, zikafika pazochitika zamasiku onse zotere zikutanthauza kuti munthu amakhala ndi moyo wokangalika). Ambiri mwa mayendedwewa ndi mnogocwetnye ndipo amakhala ovuta kwambiri mu biomechanics. "Kudzipatula" motero, maphunziro ogwira ntchito sakhala.

Pali chinthu chimodzi chofunikira. Kuchita masewera olimbitsa thupi kumakakamizidwa kugwira ntchito osati minofu yayikulu komanso yowoneka, koma zolimbitsa pang'ono zazing'ono, zomwe zimaphunzitsidwa mwamphamvu nthawi zambiri zimanyalanyazidwa. Kupopa minofu imeneyi sikungokhala kulamulira kwamaganizidwe, maphunziro awo sayenera kuyang'ana m'malingaliro, monga, mwachitsanzo, zolimbitsa thupi pamtundu uliwonse wa "chandamale". Ntchito yophunzitsira yankho lavutoli imagwiritsidwa ntchito zida zingapo zapadera ndi mfundo zophunzitsira (pazida ndi maphunziro tikambirana pansipa).

Kodi maubwino a maphunziro ogwira ntchito ndi ati?

Tikuwona zabwino zisanu zazikulu zophunzitsira bwino, zomwe ndizofunikira kudziwa:

1. Maphunziro amtunduwu imakhala ndi mikhalidwe yonse yakuthupi: mphamvu (mwa kupirira kwamphamvu koyambirira komanso chofunikira - koma ndimphamvu zamtunduwu m'moyo watsiku ndi tsiku ndipo nthawi zambiri zimatenga), liwiro, kupirira kwa aerobic, kusinthasintha, kulumikizana.
2. Kukula koyenera komanso kogwirizana kwa minofu ya mafupa, popeza katunduyo amaperekedwa m'magulu onse amisempha, mosapatula, ndipo amatenga nawo mbali pantchito yolimbitsa minofu.
3. Kuwoneka bwino kwa wothamanga: kuwotcha mafuta ndikupanga minofu "yowuma" yokongoletsa (inde, yopanda malire ngati yomanga thupi).
4. Zomwe zimakonzanso thupi: zimathandizira kugaya thupi, kuchita masewera olimbitsa thupi nthawi zambiri kumakhala "kumangiriza" zizolowezi zoyipa, kumayamba kudya bwino ndikukhala ndi moyo wathanzi.
5. Chinthu china chothandiza, chomwe mwanjira inayake chimanyalanyazidwa: maphunziro ogwira ntchito chifukwa cha kusiyanasiyana kwawo potengera kusankha kwa masewera olimbitsa thupi komanso momwe amagwiritsidwira ntchito akukula, "okonda masewera" ophunzitsidwa. Wochita masewera othamanga "otseguka" ndi barbell, dumbbell, yolimbitsa thupi ndi zina zambiri (izi zantchito zofananira ndi crossfit).

Ntchito yophunzitsa yogwira Magulu akulu akulu, ndipo ichi ndi chimodzi mwazabwino mwazitsogozo zamasewera izi. Njirayi imakupatsani mwayi wopeza "zolimbitsa" minofu ndi magulu ena amtundu. Izi zimakwaniritsidwa ndi kusiyanasiyana kwakukulu komanso zovuta kugwiritsa ntchito pazinthu zomwe zimagwiritsidwa ntchito.

Zimathandiza kukhala ndi maphunziro ogwira ntchito?

Tiyeni tiwone mwatsatanetsatane mikhalidwe yamasewera yomwe idatchulidwa m'ndime yapitayi:

1. Kuchita masewera olimbitsa thupi ndi zolemera zolemera pang'ono komanso kuchepa thupi kumathandizira Kukula kwa zisonyezo zamagetsi, kukula kumapita mbali zitatu. Zotsatira zakuphunzitsidwa kupsinjika kwa minofu minofu imakulirakulira ndikulimba, komanso kulimba kwa "kopendekera" uku pakupilira, popeza machitidwe ambiri amachitidwa mu REP pamwambapa. Gawo lachiwiri la "chilimbikitso" chopangira mphamvu ndi dongosolo lamanjenje lamkati. Zochita zolimbitsa thupi zimakhala zovuta kutengera ma biomechanics, ndipo ntchitoyi ili pamayendedwe achilengedwe, kotero magulu osiyanasiyana amisempha amayamba kugwira ntchito bwino, ndimachitidwe a "chitukuko chamitsempha", omwe amathandizanso pakugwira ntchito mwamphamvu kwambiri. Njira yachitatu - yomwe yatchulidwa kale pamwambapa, yophunzitsa kukhazikika kwa minofu, yomwe imachepetsa kupwetekedwa kwa masewera olimbitsa thupi ndikupereka gawo lofunikira pakukula kwamphamvu.
2. Kuthamanga: mayendedwe amachitidwa mwachangu kwambiri, kalembedwe "kophulika", kuphatikiza mapulogalamu ambiri amaphatikizapo kuthamanga kwa sprint. Zonsezi zimapangitsa kuthamangira kwa othamanga.
3. Kupirira kupuma ndi mtima wamtima: maphunziro apamwamba komanso kugwiritsidwa ntchito mwakhama mu mfundo ya "kuzungulira" yomanga malo ophunzitsira ndi Kuthamanga komweku kumapereka chipiriro chabwino kwambiri.
4. Kukhwima: masewera olimbitsa thupi omwe amagwiritsidwa ntchito pochita masewera olimbitsa thupi (mwachitsanzo, kukweza ku Turkey ndi kettlebell, mitundu ya "zotsogola" ya ma push-UPS, zolemera zozungulira, ndi zina zambiri) kuti apange kusinthasintha kwa mafupa ndi minofu.
5. Kuphatikiza: apa zinthu zikufanana pang'ono ndi gawo lapitalo. Zotsatira zosunthika zovuta zingapo (kachiwiri, kukwera komweko ku Turkey)ndipo (squat pamiyendo imodzi "pistol") zimadalira kulumikizana kwa magulu amisempha komanso kuthekera kokhala olimba. Wothamanga yemwe nthawi zonse amachita masewera olimbitsa thupi ofanana, amakulitsa ndikuwongolera.

Zovuta ndi zotsutsana ndi ziti?

Zovuta zazikulu zophunzitsira bwino ndi ziwiri zokha:

1. Kukula kochepa mu minofu. Makinawa amathandizira kukhala ndi thupi lowonda, koma kukula kwa minofu sikupatsa konse. Kuti mukwaniritse bwino masewera olimbitsa thupi komanso zakudya zopatsa thanzi muyenera kukhala osiyana. Ntchito yogwira - osati yomanga thupi.
2. Palibe pamasewera omwe amalephera kukwaniritsa zotsatira zake chifukwa chakuwongolera mbali zingapo (nkhani yofanana ndi ya crossfit).

Monga njira ina iliyonse yophunzitsira, maphunziro ogwira ntchito ali ndi zotsutsana:

• Mimba (makamaka trimesters yachiwiri ndi yachitatu)
• Matenda osiyanasiyana amtima ndi dongosolo la mtima
• Matenda akulu ndi kuvulala kwa msana
• Mavuto a impso (kusamala kuyenera kuwonetsedwa pochita masewera olimbitsa thupi)
• Matenda osiyanasiyana ndi kuvulala kwaminyewa yaminyewa
• Kutenga ndi kutupa limodzi ndi kutentha kwakukulu

Kuti agwirizane maphunziro magwiridwe antchito?

Maphunziro ogwira ntchito - maphunziro omwe ali oyenera anthu azaka zonse, kuyambira achinyamata mpaka zaka 16, amuna ndi akazi. Mulingo woyambira wathanzi ulibe kanthu, pali zosankha zingapo zamaphunziro kwa oyamba kumene komanso kupita patsogolo.

Mwayi wokayendera holo yamasewera ukuwonjezera kwambiri masewera olimbitsa thupi kudzera pazinthu zosiyanasiyana zomwe sizikupezeka kunyumba, koma kunyumba ndizotheka kuphunzitsa zolimbitsa thupi ndizochita zambiri zomwe sizimafuna zida zilizonse kapena zochepa chabe .

Maphunziro a chandamale amathanso kukhala osiyana: kuwotcha mafuta, Kulimbitsa thupi kwathunthu, kulimbitsa minofu ndi mitsempha, kukulitsa kupirira komanso kungopeza mawonekedwe "amasewera".

Ntchito yogwiritsira ntchito kuchepa thupi

Gawo lalikulu kwambiri la maphunziro (ndipo mwa atsikana - ochulukirapo) amachita maphunziro othandizira kuti achepetse kunenepa. Zowonadi, machitidwe otere zimathandizira kuti mafuta azigwiritsidwa ntchito motentha, ndipo izi zimachitika chifukwa cha kuchepa kwa kagayidwe kamene kali kale munthawi yopuma. Maphunzirowa ndi ofanana ndi a HIIT (komabe mayendedwe awiriwa si ofanana, kusiyana kudzakambidwa pansipa). Ma calories ambiri amatenthedwa mwachindunji pa kulimbitsa thupi komwe kumakhala kothamanga kwambiri ndipo amagwiritsa ntchito magulu osiyanasiyana nthawi imodzi.

Kwa iwo omwe akufuna mafuta oyaka moto ndipo akuchita nawo njira yophunzitsira bwino tiyenera kukumbukira kuti kuchuluka kwamaphunziro kuyenera kukhala osachepera atatu pa sabata. Gawo losowa kwambiri silingathe kubweretsa kusintha kwamagetsi, komwe kumachepetsa mafuta amthupi munthawi yopuma. Kutalika kwamaphunziro kumadalira kulimba ndi kuchuluka kwa maphunziro: osachepera mphindi 20, mphindi 60 zokulirapo.

Ngati mukufuna kuonda, kumbukirani kudya zoperewera zama calories ndikutsatira mfundo za zakudya zoyenera. Ngati tikulankhula za masewera olimbitsa thupi, kuti tiwonjezere njira yochepetsera thupi ndikofunika kuwonjezera kudya kwa L-carnitine ndi protein ya whey. Izi zithandiza "kuuma" mwachangu.

Ntchito yogwiritsira ntchito minofu

Choyambirira: maphunziro othandizira si chida chabwino kwambiri chothandizira kumanga minofu yayikulu. M'dongosolo lino, maphunziro omwe amayenda m'malo mwamphamvu ndi minofu, kulemera kwa zipolopolo zogwiritsa ntchito sekondale yakuya. Kukula pang'ono kwa minofu kumawonekera kwa okhawo omwe sachita nawo masewera olimbitsa thupi. Omanga zolimbitsa thupi omwe akudziwa zambiri, omwe asintha kupita kuntchito yophunzitsira, atha kupirira "deflation" ya kuchuluka kwa minofu, makamaka amuna omwe ali mgululi 90+.

Kwa othamanga omwe akufunabe kukwaniritsa kuchuluka kwa minofu, kuchita malinga ndi njirayi, titha kupeza mfundo izi:

• Muyenera kusintha mitundu ya masewera olimbitsa thupi mokomera mayendedwe ndi zolemera (barbell, dumbbell zolemera, ndi zina zambiri) ndikuyenda kwamphamvu ndi thupi lanu (kukoka UPS, kukankha UPS, ndi zina).
• Chiwerengero chobwereza njirayi sayenera kukwezedwa pamwamba pa 12-15.
• Yesetsani kuchita masewera olimbitsa thupi awiri pamlungu.
• Zotheka kusintha kutsindika pamaphunziro, mwachitsanzo koyambirira - kuphunzitsa makamaka kumtunda kwachiwiri - miyendo ndi kumbuyo, kupewa "zolemetsa" zochulukirapo.
• Chakudya chopatsa thanzi: kachiwiri, chakudya chambiri chokhala ndi mapuloteni komanso cholengedwa, chomwe chimakulitsa mphamvu "zophulika" komanso kuchuluka kwa minofu.

Ngati mukufuna kukhala ndi thupi louma komanso lowonda, kuphunzira bwino ndikwabwino. Ngati mukufuna kukhala ndi thupi lamphamvu komanso lamphamvu, ndibwino kuti musankhe zolimbitsa thupi komanso kupangira mphamvu zamagetsi, kuti muchite bwino pakukula kwa thupi.

Makhalidwe ophunzitsira

Pali mfundo zisanu zazikuluzikulu zophunzitsira:

1. Zochita zimachitidwa kuyimirira kapena kutsindika pamanja (osakhala pansi osagona).
2. Omwe amagwiritsidwa ntchito kwambiri ndi zolemera zaulere komanso kulemera kwa thupi lake.
3. Maphunzirowa adaphatikizapo zoyeserera za mnogocwetnye (osadzipatula).
4. Ntchito yogwira yochitidwa mwachangu kwambiri ("zophulika") kalembedwe.
5. M'dongosolo lino limaphunzitsa mayendedwe, osati minofu yeniyeni.

Makhalidwe apadera ophunzitsira bwino amatha kutchedwa otsika ofananira katundu pa msana ndi ntchito Mitsempha ndi mafupa mu "mphamvu yopulumutsa mode".

Kugwiritsidwa ntchito kwambiri komanso kofala pamachitidwe ena okhudzana ndikuphunzitsa zolimbitsa "zozungulira", kusinthana kochita masewera olimbitsa thupi ndi anaerobic mu chiŵerengero cha pafupifupi 30% mpaka 70% (gawo lofananalo si chiphunzitso, zosankha).

Zinthu zofunika kupuma moyenera, kugwira ntchito yophunzitsira kuchuluka kwa minofu kuwunika kokwanira kwa kuthekera kwawo (kunyamula othamanga otsogola kuyenera kuyendetsedwa pang'onopang'ono, kuyambira ndi mapulogalamu a oyamba kumene) ndikuchira koyenera (kusiyana pakati pa makalasi osachepera maola 24).

Zochita zolimbitsa thupi

Monga lamulo, kuphunzira kalembedwe kogwira ntchito, ndipo kumaphatikizapo machitidwe ochokera m'magulu anayi akuluakulu:

• Zolimbitsa thupi zolemera zolemera pang'ono zomwe zimachitika modzidzimutsa: mitundu yosiyanasiyana ya squats; chimakweza, tsinde limakoka, kugwedezeka ndi kunjenjemera.
• Chitani zolimbitsa thupi - UPS, sit-UPS, push-UPS, ndi zina zambiri.
• Zochita pa mpikisano: kuthamanga, Makina oyendetsa njinga ndi kupalasa.
• Zochita zapadera ndi zida zapadera (TRX, hemisphere BOSU, fitball, band, etc.).

Kutalika kwakanthawi kogwirira ntchito, nthawi zambiri kumakhala kotsika: kuyambira mphindi 20 mpaka ola limodzi, kutengera mulingo wamaphunziro ndi zolinga zamaphunziro.

Kodi mungatani kuti masewera olimbitsa thupi azigwira ntchito? Kutengera pamwambapa, nazi zitsanzo zochepa za "kutembenuza" chizolowezi chogwira ntchito:

Mwachitsanzo 1: Athlete amachita dumbbell benchi atolankhani atakhala pa benchi, akuphunzitsa ma deltoids. Zomwe muyenera kuchita kuti musunthe mayendedwe ofanana? Choyamba, pitani pamalo oimirira. Chachiwiri, kuti muchepetse kulemera kwa zipolopolo ndikuchita mayendedwe othamanga kwambiri, kulumikizana kwambiri ndi minofu ya miyendo, mwachitsanzo, benchi lisandulika kukankha. Chachitatu, mutha kusinthanitsa ma dumbbells ndi kettlebell ndi zipolopolo zopanda malire, zomwe zimaphatikizapo ntchito yolimbitsa minofu.

Mwachitsanzo 2: Tsopano, sinthani chakudyacho muzochita zolimbitsa thupi. Izi zidzafunika zambiri (mwina kangapo) kuti muchepetse kulemera kwa ndodo. Ndodo imatha kusinthidwa ndi kulemera kwakukulu: kwa amuna makilogalamu 40 mpaka 50, kwa atsikana 16 mpaka 24 makilogalamu Kuchita masewera olimbitsa thupi kuyenera kuchitidwa mwachangu kwambiri nthawi 12-15, osakonza mawondo anu pamwamba ndikupewa kupindika kwambiri kumbuyo. Othamanga omwe akukoka makilogalamu opitilira 200, zolemetsazi zingawoneke ngati zopanda pake, koma sitiyenera kuiwala za kuthamanga komanso kuti mayendedwe ndi mayendedwe.

TOP kusankha masewera olimbitsa thupi ndi zolemera

Kodi pali kusiyana kotani pakati pa maphunziro ogwira ntchito kuchokera kuzolowera?

1. Mtundu wa masewera olimbitsa thupi umasiyana ndi womwe umagwiritsidwa ntchito pomanga thupi: zolimbitsa thupi zimachitika mwachangu, munjira "zophulika".
2. "Kudzipatula" kotero sikukugwiritsidwa ntchito, magalimoto onse okha mnogocwetnye.
3. Osagwiritsa ntchito maphunziro a mphamvu - block ndi lever, zolemera zaulere zokha.
4. Benchi yosagwiritsidwa ntchito - magalimoto onse kapena kungoyima mmanja.
5. Maphunzirowa adagwira ntchito pafupifupi magulu onse am'mimba, kupatukana kwamaphunziro am'magulu amisili sabata iliyonse.
6. Palibe kusiyana pakati pa "mphamvu" gawo la masewera olimbitsa thupi ndi cardio, machitidwe ophunzitsira bwino ochokera m'magulu onsewa ndiosakanikirana.
7. Mwakhama ntchito njira zozungulira, amene pafupifupi palibe ojambula miyambo.
8. Pali kusintha kwamalingaliro kuti mumve momwe ntchitoyo imagwirizira magulu am'magazi (kuyang'ana pantchito yolimbitsa minofu ndizosatheka).
9. Kusiyanitsa kofunikira kwambiri: osaphunzitsa minofu-yomwe, kuyenda. Kuwonjezeka kwapang'onopang'ono kwa zolemera zolemera zolemera zilipo, koma izi sizofunikira monga maphunziro achikhalidwe ndi chitsulo.

Ndi zida ziti zomwe zifunike?

Kuchita masewera olimbitsa thupi ndi kusiyanasiyana kwakukulu, motsatana, ndipo ndi zida zomwe zidagwiritsidwa ntchito zinthu zikufanana.

Tiyenera kudziwa kuti zolimbitsa thupi zambiri zomwe zimachitika ndi thupi lanu kapena zolemera zaulere zosavuta. Chifukwa chake ndizabwino kunyamula ndikunyamula, m'malo ochitira masewera olimbitsa thupi, kunyumba ndi pabwalo lamasewera. Koma mutha kusinthanso zida zowonjezera zophunzitsira.

Maphunziro ogwira ntchito amagwiritsa ntchito zida zotsatirazi:

• Mitundu yosiyanasiyana ya zolemera: ma barbells, ma dumbbells, kettlebells, medbay.
• Zida zolimbitsa thupi zachikhalidwe: mipiringidzo yopingasa, mphete, mipiringidzo yosagwirizana.
• Mitundu yosiyanasiyana wa makina a cardio: kupalasa boti, kuchita njinga zolimbitsa thupi, makina opondera, zomaliza.
• Zinthu zosiyanasiyana zolimbitsa thupi zomwe mungagwiritse ntchito kunyumba kapena kumalo ochitira masewera olimbitsa thupi: TRX, BOSU theka la mpira, zingwe zolemera, mipira yolimbitsa thupi, zingwe za raba, ma disks oyenda.

Kodi ndizotheka kuchita maphunziro ophunzitsira oyamba kumene?

Maphunziro ogwira ntchito amapezeka kwa omwe angobwera kumene pamasewera aliwonse olimba. Chinthu chachikulu ndikusankha maphunziro oyenerera kwa oyamba kumene ndikuyamba kuchita masewera olimbitsa thupi, pang'onopang'ono kukulitsa voliyumu, mphamvu ndi zovuta zamaphunziro.

Chofunikira chokha kwa oyamba kumene ndicho kukwaniritsa zofunikira paumoyo wawo (mndandanda wazotsutsana, onani pamwambapa).

Malangizo kwa oyamba kumene:

• Musanayambe kulimbitsa thupi, dzifotokozerani bwino zolinga zomwe mukufuna kukwaniritsa mafuta, kukwaniritsidwa kwa zotsatira zakunja ndi "ziwonetsero zamasewera", kusintha kwa maphunziro olimbitsa thupi, ndi zina zambiri. Potengera izi muyenera kupanga pulogalamu yanu yoyamba yophunzitsira .
• Onetsetsani kuthekera kwawo kuthupi asanayambe maphunziro ndikuyamba maphunziro ndi zolimbitsa thupi zokwanira.
• Phunzirani kudziletsa: sungani zolemba zanu ndikudziyesa nokha nthawi zonse pochita anthropometric.
• Kuphatikiza pa maphunziro, musaiwale za zakudya: zomanga thupi zochulukirapo komanso zopatsa thanzi "mwachangu" mu zakudya. Gwiritsani ntchito masewera olimbitsa thupi (makamaka mapuloteni), creatine, vitamini-mineral complexes.
• Sinthani zotsatira zanu ndiye gawo lalikulu lakukula. Kuti ophunzitsidwa bwino azitsogolera bwino ngati otengera chitsanzo, koma sizingakhale zomveka kuti apite nawo kukapikisana nawo mwachindunji. Mwambiri, mzimu wampikisano sunalankhulenso zamaphunziro ogwira ntchito; mukuchita molingana ndi dongosolo lino, muli mphete komanso papulatifomu yolimbitsa thupi.

Kodi pali kusiyana kotani pakati pa maphunziro ophunzitsira pakati pa nthawi

Madera awiri olimbitsa thupi - kuthamanga kwapakatikati (HIIT) ndi maphunziro ophunzitsira amafanana m'njira zambiri: ndipo nthawi zambiri amagwiritsa ntchito machitidwe omwewo ndi omwe amatsatira machitidwe onsewa amatha kusiyanasiyana kunja. Ndipo komabe pali kusiyanasiyana komwe kulipo, ndipo kodi kuli mu filosofi yoyambirira yomwe idapangidwa mwanjira izi.

HIIT imaphatikizapo kusinthanitsa zochitika za aerobic ndi anaerobic kuti zithandizire njira zamagetsi mthupi kuti ziwotche mafuta. Ntchito zophunzitsira ma aerobic ndi anaerobic zimaphatikizidwanso, koma chofunikira pakusintha kwawo sichofunikira kuchita pomanga masewera olimbitsa thupi. Mu maphunziro ogwira ntchito chofunikira kwambiri ndikubwereza, kukulitsa maluso amasewera ndi "kuwapeza" olimbitsa minofu.

Cholinga mwa ophunzitsidwa onse ndichosiyana, koma Mwazonse titha kutero mu HIIT ndikofunikira kwambiri kuwotcha mafuta ndi gawo la aerobic, komanso pophunzitsira bwino, kuchuluka kwa zolemera zopitilira 70%, motero, zimangoyang'ana kwambiri pamphamvu ndi minofu. Ngakhale mutayang'ana mapulogalamu ophunzitsira a HIIT ndi fizikiya, titha kuwona kuti masewera awiriwa amalumikizana kwambiri ndipo amafanana kwambiri.

Zonse zokhudzana ndi kulimbitsa thupi kwa HIIT

Chifukwa chiyani maphunziro ogwira ntchito?

1. Maphunziro ogwira ntchito amalimbikitsa kukulitsa mikhalidwe yothamanga: mphamvu, chipiriro, liwiro, mgwirizano, ndi zina zambiri.
2. Makalasi a njirayi amapezeka kwa aliyense, mosasamala za jenda, msinkhu komanso kulimbitsa thupi.
3. Mutha kuphunzitsa mosagwiritsa ntchito ndalama zochepa osayendera masewera olimbitsa thupi - kunyumba kapena panja pa Sewero.
4. Ntchito yogwirira ntchito imapereka inshuwaransi yowonjezera povulala kudzera pakupanga minofu yolimbitsa.
5. M'dongosolo lino palibe mgwirizano wolimba pakati pakupambana pamaphunziro ndi zidziwitso zamunthu zamunthu (pakupanga zolimbitsa thupi ndikukweza mphamvu kudalira uku ndikolimba kwambiri); Zotsatira zabwino zimatha kukwaniritsa maphunziro aliwonse.

Chitsanzo chokonzekera cha maphunziro ophunzitsira kunyumba

Tikukupatsani mwayi wosankha maphunziro, omwe atha kuchitidwa kunyumba. Izi ndi masewera olimbitsa thupi kuonda ndi kamvekedwe ka minofu! Muthanso kuzipangitsa kukhala zovuta kwambiri, ngati mugwiritsa ntchito ma dumbbells kapena kuwonjezera kuchuluka kwa kubwereza.

Chiwerengero chotsimikizika cha kuwerengera kumawerengeredwa pamlingo wapakati wa ophunzira. Oyamba kumene amatha kuchepetsa kuchuluka kwa reps ndi theka, kupita patsogolo mosiyana, kuwonjezeka (mwa kuthekera kwake kwakuthupi). Chiwerengero cha kubwereza chikuwonetsedwa mbali imodzi. Pakati pa masewera olimbitsa thupi safunika kuchitaulendo wawukulu, masekondi 15-30 adzakhala okwanira.

Kutsiriza kulimbitsa thupi kunyumba kwa oyamba kumene

Musanayambe kuchita masewera olimbitsa thupi onetsetsani kuti mwachita zolimbitsa thupi, mutatha kulimbitsa thupi - kutambasula.

Ulendo woyamba

1. Lunge ndi kupindika: 15 kubwereza

2. Kutulutsa "Kutuluka" (kuchokera m'maondo): 8 kubwereza

3. Kukweza pampando + mwendo wotsogolera: 12 kubwereza

4. Kuyenda mu bala: 15 kubwereza

5. Tsikira mwendo utakhota: 12 kubwereza

6. Gwirani bondo m'zigongono: Kubwereza 15

7. Squat kudumpha ndi: 15 kubwereza

Pumulani mphindi imodzi

Kuzungulira kwachiwiri

1. Makina oyandikira + osindikizira a benchi: 15 kubwereza

2. Zotumphuka mu "phiri": Kubwereza 12

3. Kufa mwendo umodzi: 15 kubwereza

4. Kuswana manja ndi miyendo ndikuyimirira ndi matabwa: 10 kubwereza

5. Kubedwa kwa mwendo wa squat + kumbali: 15 kubwereza

6. Kukoka ma dumbbells: 12 kubwereza

7. Kuthamanga ndi kukweza kwa mawondo20 ma reps

Pumulani mphindi imodzi

Kuzungulira kwachitatu

1. Bweretsani lunge ndikunyamula bondo: 15 kubwereza

2. Reverse push-UPS ndi kukhudza phazi: pakubwereza kwa 12

3. Kudzuka pampando: 15 kubwereza

4. Mawondo kumtunda: 15 kubwereza

5. Kwezani mawondo anu pachifuwa: 15 kubwereza

6. Wosinthana: 20 kubwereza

7. Kuthamanga ndi mwendo wapansi wa zahlest: 25 kubwereza

Onaninso:

• Kokani-UPS: momwe mungaphunzire kupeza maupangiri a zero +
• Maphunziro a TABATA: Machitidwe 10 okonzekereratu ochepetsa kunenepa
• Kuukira: zomwe zikufunika komanso momwe mungachitire + 20 zosankha