Zamkatimu
Mogwirizana ndi cholinga chake, Board of Editorial Board ya MedTvoiLokony imayesetsa kupereka zodalirika zachipatala mothandizidwa ndi chidziwitso chaposachedwa cha sayansi. Mbendera yowonjezerapo "Zofufuza Zomwe Zili" zikuwonetsa kuti nkhaniyi idawunikidwa kapena kulembedwa ndi dokotala mwachindunji. Kutsimikiza kwa magawo awiri awa: mtolankhani wazachipatala komanso dokotala amatilola kuti tipereke zomwe zili zapamwamba kwambiri mogwirizana ndi chidziwitso chamankhwala chamakono.
Kudzipereka kwathu m'derali kwayamikiridwa, pakati pa ena, ndi Association of Journalists for Health, yomwe inapatsa Bungwe la Editorial la MedTvoiLokony ndi mutu waulemu wa Mphunzitsi Wamkulu.
Maphunziro apakati ndi mtundu wa masewera olimbitsa thupi omwe amapangidwira anthu omwe akufuna kuchotsa mafuta osafunikira ndikuwongolera mkhalidwe wawo. Awa ndi masewera olimbitsa thupi kwambiri omwe amachitidwa mozungulira, zomwe zimatchedwa kuti pakapita nthawi pomwe masewera opepuka amayambika, monga kuyenda kapena kuthamanga.
Kodi interval training ndi chiyani?
Zolimbitsa thupi zomwe zimachitika panthawiyi maphunziro apakatikati iwo ali kwambiri ndi lolunjika pa pazipita mathamangitsidwe wa kugunda kwa mtima ndi kagayidwe, amene amalola kutentha zopatsa mphamvu ndi kuchotsa mafuta minofu. Zitha kuphatikizirapo kukwera njinga mwamphamvu, kuthamanga, kulumpha chingwe, kapena kukankha-mmwamba, mwachitsanzo.
Kodi mukufuna kugula chingwe chabwino? Yang'anani kuperekedwa kwa OstroVit zitsulo kulumpha zingwe ndi lamulo.
pa maphunziro apakatikati palibe zopuma pakati pa masewera olimbitsa thupi. Njira yokhayo yopumula yomwe ikuganiziridwa panthawiyi maphunziro apakatikati ndi masewera olimbitsa thupi opepuka, monga kuyenda kapena kupalasa njinga pang'onopang'ono. Maphunziro apakati imakhala ndi maulendo angapo ochita masewera olimbitsa thupi omwe amabwerezedwa kangapo pa liwiro lachangu. Kuzungulira kulikonse kumatha ndi zolimbitsa thupi zopepuka. Maphunziro apakati ziyenera kuyamba ndi kutentha, ndi kutha ndi kutambasula ndi kuzizira pang'onopang'ono kwa thupi.
Maphunziro asanayambe komanso atatha, ndikofunikira kuteteza minofu ndi mafupa kuti asachuluke komanso kuvulala. Onjezani OS1st ES3 Compression Armband ya chigongono cha tennis ndi gofu lero. Chigongono ndi mkono zimathandizidwanso bwino ndi OS1st AS6 compression armband, yopezeka yakuda kapena yoyera.
Malamulo a nthawi yophunzitsira
onse maphunziro apakatikati kuyenera kukhala pafupifupi mphindi 45, koma izi zikuphatikizapo kutentha ndi kutambasula ndi kuzizira. Zoyenera maphunziro ozama (nthawi) sayenera kupitirira mphindi 25.
Maphunziro apakati sayenera kuphatikizidwa ndi maphunziro a cardio kapena mphamvu. Komanso sayenera kugwiritsidwa ntchito kupitirira katatu pa sabata. Kupuma koyenera pakati pa zotsatizana maphunziro apakatikati kuyenera kukhala maola 48. Minofu iyenera kuyambiranso pakati pa masewera olimbitsa thupi. Maphunziro apakati osachita masewera olimbitsa thupi m'mimba yopanda kanthu - muyenera kudya chakudya chopepuka pafupifupi maola 1,5 musanayambe maphunziro. Maphunziro apakati Siyeneranso kuphatikizidwa ndi zakudya zochepetsetsa zomwe zimachepetsa kwambiri kuchuluka kwa zopatsa mphamvu zomwe zimadyedwa tsiku lililonse - apo ayi thupi limatha kutha zakudya zofunikira kuti zitsitsimutse minofu pambuyo pochita masewera olimbitsa thupi kwambiri. Izi zidzabweretsa zovulaza kwambiri kuposa zabwino (mwanjira yochepetsera thupi mwachangu). Chifukwa chake, ndikofunikira kuphatikiza ma protein owonjezera muzakudya zanu zomwe zingakuthandizeni kuti mukhale ndi thanzi labwino la minofu komanso thupi lonse.
Pa Msika wa Medonet mutha kuyitanitsa chowonjezera chazakudya cha Solgar chokhala ndi calcium, magnesium ndi boron. Kukonzekera kuli mu mawonekedwe a mapiritsi ndipo kumathandizira kugwira ntchito moyenera kwa anthu ochita masewera olimbitsa thupi.
Kodi zotsatira za maphunziro a interval ndi ndani ndipo zimapangidwira ndani?
Mu maphunziro apakatikati, magulu osiyanasiyana a minofu amakhudzidwa, malingana ndi mtundu wa masewera olimbitsa thupi. Lamulo lalikulu ndiloti uwu ndi masewera olimbitsa thupi kwambiri komanso ovuta kwambiri. Maphunziro apakati amapangidwira makamaka kwa anthu omwe akufuna kutaya ma kilogalamu osafunika mwachangu - pamasewera olimbitsa thupi, mutha kuwotcha mpaka ma calories 500 nthawi imodzi.
Mutha kuthandizira mphamvu ya thupi lanu pogwiritsa ntchito ufa wa Ornithine OstroVit kapena WPC80.eu STANDARD whey protein concentrate OstroVit powder. Kuti mukonzekere bwino chowongolera ndikukhala nacho pafupi, yitanitsani Shaker Premium ndi pilbox.
Interval maphunziro zotsatira mu mawonekedwe a chithunzi chowoneka bwino chochepa komanso cholimba, amawonekera pambuyo pa maphunziro angapo. Kuti mukwaniritse zotsatira zokhalitsa, muyenera kuphunzitsa nthawi zonse, makamaka kawiri pa sabata (monga tafotokozera, muyenera kutenga tsiku limodzi, ndipo makamaka masiku awiri pakati pa masewera olimbitsa thupi, kuti mupatse thupi lanu nthawi yokonzanso). Maphunziro apakati amawongolera mkhalidwe ndi chipiriro, ndi kupanga minofu ya pamimba, ntchafu ndi matako, koma samakokomeza chitukuko chawo, chomwe chili chofunika kwambiri kwa amayi (akazi ambiri amafuna mawonekedwe owoneka bwino, ochita masewera, osawoneka minofu). Maphunziro apakati ndikofunikira kuphatikiza ndi zakudya zopatsa thanzi, ndiye kuti zotsatira zake ngati kuchepetsa thupi zidzakhala zofulumira komanso zokhalitsa.
Ngati mukufuna imathandizira kuchepetsa cellulite pa maphunziro, kusankha Anka Dziedzic pre-zolimbitsa thupi zonona. Mukamaliza ntchito yanu, mutha kufika ku Anka Dziedzic regeneration cream yomwe imachepetsa minofu mutatha kuchita masewera olimbitsa thupi kwambiri.
Contraindications kwa imeneyi maphunziro
Maphunziro apakati amapangidwira anthu athanzi komanso athanzi. Siyenera kuphatikizidwa ndi anthu omwe akhalapo kapena sanachitepo masewerawa kwa zaka zambiri. Zikatero, n’kwanzeru kuyamba ndi maseŵera olimbitsa thupi odekha. A contraindication do maphunziro apakatikati pali matenda a mtima, mavuto oyendayenda ndi matenda ophatikizana - maphunziro amtunduwu amasokoneza mawondo. Pankhani ya kunenepa kwambiri komanso kusowa kwa chikhalidwe, ndikofunikira kuti muchepetse makilogalamu ena ndikuwongolera kupirira kwa thupi musanayambe maphunziro apakati.
Kuti mulimbikitse thupi ndikuwongolera magwiridwe antchito ake, ndikofunikira kutikita minofu ndi STING Hard Roller yokhala ndi FASCIQ® Foam insets, yomwe imapezeka pamtengo wabwino pa Msika wa Medonet. M'pofunikanso kuthandizira minofu kuchokera mkati, mwachitsanzo pogwiritsa ntchito Aqua Kick Pear Power kuti abwererenso mwamsanga pambuyo pa maphunziro a OstroVit.