Kuthetsa maphunziro ku mafuta otentha ndi kuchepa

Pali malo ambiri pamasewera omwe amagwiritsidwa ntchito kuti awonongeke mwamsanga. Ngati pali chikhumbo chopeza zotsatira zabwino kwa kanthawi kochepa, sankhani maphunziro apakati, omwe ali ndi ubwino wambiri.

Kupatula maphunziro - ndi chiyani?

Kwa iwo omwe akufuna kufulumira kunena kuti ali ndi mafuta otetezera mafuta ndi kupangitsa thupi lawo kukhala lokongola ndi loyenerera pamenepo pali njira yapadera mu masewerawo. Kupititsa patsogolo maphunziro ndi zovuta zogwirizana ndi ulamuliro wa anaerobic ndi zochepa (ulamuliro wa aerobic). Pamene munthu amagwira ntchito mofulumira, kupeza mphamvu thupi limatentha mafuta, ndipo pamene likusintha kwambiri, chakudya chimagwiritsidwa ntchito.

Kupititsa maphunziro ku mafuta oyaka

Monga tanenera kale, kuphunzitsa kotereku kumathandiza kuchepetsa kulemera, ndipo n'zotheka chifukwa cha ubwino wambiri. Chifukwa cha kusinthasintha kwa ntchito yovuta komanso yochepetsera, njira zamagetsi zimathamanga, ndipo minofu imakula bwino, yomwe imathandiza kusintha mpumulo wa thupi. Pofuna kupeza mphamvu, thupi limagwiritsa ntchito malo osungira mafuta, osati glycogen. Maphunziro apamwamba kwambiri amathandizira kuti ndalama zowonjezera zikhale zochepa, ngakhale pambuyo pa makalasi. Kuti mupeze zotsatira, muyenera kugwira ntchito pachidwi chapadera.

1. M'mwezi woyamba, chitani masewera olimbitsa thupi, penyani mwatsatanetsatane makanema. Masiku awiri a cardio-loading akuwonjezeka, ndipo timayamba ndi mphindi 20. Ndi maphunziro abwino, phunzitsani masekondi 30. pamwamba kwambiri komanso pamtendere.
2. Mu mwezi wachiwiri, m'pofunika kusintha masewero olimbitsa thupi ndipo ayenera kuchita maulendo anayi pamlungu. Muyenera kuphunzitsa molingana ndi izi: miniti ya masewera olimba kwambiri, theka la miniti ya cardio yaikulu, mphindi zitatu za cardio pang'onopang'ono, mphindi ya mphamvu yophunzitsira gulu lina la minofu ndi zina zotero.
3. M'mwezi wachitatu, tikulimbikitsidwa kugwiritsa ntchito protocol ya Tabata .

Kupitako maphunziro mogwirizana ndi njira ya Tabata

Maphunziro a pulogalamu ya Tabata ndi otchuka kwambiri, chifukwa amapereka zotsatira zodabwitsa. Zimatsimikiziridwa kuti mphindi 4. ntchito izi ndizofanana ndi mphindi 45. akuthamanga paulendo wothamanga. Maphunziro oterewa amaphatikizapo kugwiritsira ntchito njinga yamagetsi, koma mukhoza kuwongolera ndi kuyendetsa, kuthamanga, masewera othawirana ndi zina zotero. Kwa magulu, sankhani masewero omwe amachititsa minofu yambiri: kuthamanga, masewera, jumps, kupotoza, kukoka-kwina ndi ena. Kupititsa maphunziro maphunziro a Tabata molingana ndi dongosolo lina:

1. Kuwotcha, kumene kumatenga mphindi zisanu.
2. Maphunziro asanu ndi atatu ophunzitsidwa mwamphamvu kwambiri, omwe amatha mphindi 4. Nthawi iliyonse imatha masekondi 20. ndi kusokonezeka kwa masekondi khumi.
3. Powonjezereka, kuthamanga kumafunika 60-85% ya mtengo wokwanira. Pakati ponse mtengowo umapita ku 40-60%.

Pakati pa maphunziro pa njinga yamoto

Zotsatira zabwino zothandizira kutaya thupi zingapezeke ngati mutagwira ntchito pa bicycle yosungirako, komwe mungathe kukhazikitsa njira zosiyana. Kutsutsana kuyenera kusankhidwa payekha, kuganizira zochitika zawo za thupi. Mfundo yakuti njirayo imasankhidwa molondola imasonyeza kusaka pang'ono komwe kumawonekera minofu mutatha kukwera mphindi 20. pa liwiro la 30 km / h. Ululu umasonyeza kupitirira kwa chilolezo chovomerezeka cha voltage. Njira yophunzitsira imatanthauza kutsata malamulo angapo:

1. Kutalika kwa phunziro ndi maminiti 20-30.
2. Mu sabata ndi kofunika kuti muphunzitse katatu.
3. Onetsetsani kuti mukuchita masewera olimbitsa thupi, ntchito yomwe mumakhala nayo Mphindi 10. pa liwiro la makilomita 20 / h.
4. Zomwe zimayambira zimatanthauza kupanga mazokwana khumi motere: masekondi 30. kupotoza pedals paulendo wapamwamba komanso ntchito yofanana pa 20 km / h.
5. Kuti mubwezeretse kupuma, yesani kwa mphindi zisanu. pa 10-15 km / h.

Kupititsa patsogolo maphunziro pamtunda wochepetsetsa

Kuthamanga kumatengedwa ngati ntchito yaikulu ya aerobic, yomwe imathandiza kuchepetsa thupi, kukhala ndi minofu ndikupangitsa kuti thupi ndi thupi likhale bwino. Njira yabwino kwa iwo amene akufuna kupeza zotsatira zofulumira ndi maphunziro a panthawi yopuma. Choyamba, kuwerengera kuchuluka kwanu, kuchotsa zaka zanu kuchokera 220. Muyenera kuphunzitsa pa mtengo wa 65-85% pazitali.

Kuti mupeze zotsatira, mukufunikira nthawi yonse ndi msinkhu wothamanga kuti musankhe yekha payekha ndi bwino pamodzi ndi wophunzitsa kapena dokotala. Pansipa pali chitsanzo cha momwe phunziro laling'ono likuyendera pamtunda, komwe ION ndikulingalira kwa munthu payekha, ingayang'ane. Kuti mudziwe mlingo wa magetsi, chiwerengero cha 10-points chikugwiritsidwa ntchito, pamene 0 ndi boma lokhazikika ndipo 10 ndilopamwamba.

Kupititsa patsogolo maphunziro pazofalitsa

Sankhani malangizo omwe akupezekawo ndi anthu omwe akufuna kukhala ndi mimba yokhala ndi mpweya wabwino popanda mafuta owonjezera. Maphunziro ophunzitsira kulemera kwa thupi ayenera kuchitidwa kawiri pa sabata kwa oyamba kumene, ndiyeno, muyenera kuwonjezera phunziro limodzi. Onetsetsani kuti mutenthe kutenthetsa thupi, mwachitsanzo, kugwiritsa ntchito malo otsetsereka, kuthamanga pamalo, kusuntha phazi ndi zina zotero. Tikulimbikitsidwa kuti tipange phunziro motere:

• Zochita zolimbitsa thupi, mwachitsanzo, kupotoza pa makina apamwamba;
• Zojambula za Cardio - kuyendetsa pamalo ena onse;
• zojambula pamtima - kulumpha ndi miyendo yamwamba;
• Zochita zolimbitsa thupi - kupotoza pamakina apansi;
• cardio exhalation - kulumpha kuchoka ku kutsindika kwamatsenga;
• zojambula pamtima - mapazi ndi miyendo;
• Zochita zamphamvu - oblique kupotoza;
• zojambula pamtima;
• zojambula za cardio - kudumphira ndi kusintha kwa miyendo.

Kupatula maphunziro - kuvulaza

Popeza kutsogolera pa masewera kumatanthauza kugwira ntchito mwakhama, ndikofunikira kulingalira zotsutsana zomwe zilipo kale. Simungathe kuchita ndi anthu omwe ali ndi matenda a mtima ndi matenda osiyanasiyana. Kuthetsa maphunziro ku masewera kumatsutsana ndi anthu omwe ali atsopano ku masewerawo, popeza katundu woopsa akhoza kukhala owopsa kwa iwo. Chithandizo chopangidwa molakwika chingayambitse matenda osiyanasiyana, kotero yambani ku maphunzirowo mwa njira yoyenera kwambiri.