Zolimbitsa Thupi Zolimbitsa Thupi Zolimbitsa Thupi: Njira Zamagulu Onse Olimbitsa Thupi

Kukhala ndi imodzi mwa Njinga Zapamwamba Zolimbitsa Thupi ndi gawo loyamba lokhala ndi moyo wathanzi. Gawo lachiwiri? Kudziwa bwino zoyenera kuchita mukakhala pa chishalo.

Ogwiritsa ntchito ambiri amagwera mumsampha wa 'kupondaponda mopanda nzeru' -kukwera liwiro lomwelo komanso kukana kwa mphindi 20 pomwe akuyenda pafoni yawo. Ngakhale izi zili bwino kuposa kukhala pampando, sizipereka zotsatira zazikulu zamphamvu kapena kuwonda.

Kuti musinthe kwenikweni thupi lanu, mufunika dongosolo.

Mu bukhuli, timapereka njira zitatu zolimbitsa thupi zopangidwira Oyambira, Apakati, ndi Okwera Kwambiri. Kaya mukufuna kupanga zopatsa mphamvu kapena zopatsa mphamvu ndi HIIT, tili ndi dongosolo lanu.

1. Njira Yoyambira: Kumanga Maziko

Cholinga: Kusasinthasintha, kupanga luso, ndikumanga maziko a aerobic.

Ngati mwangoyamba kumene kupalasa njinga, musathamangire m’mipikisano yothamanga kwambiri. Ma tendon anu ndi ziwalo zimafunikira nthawi kuti zigwirizane ndi kubwerezabwereza. 'Steady State' iyi yolimbitsa thupi imayang'ana kwambiri pakusunga kugunda kwa mtima kosasintha.

'Kukwera Kwambiri' kwa mphindi 20

Nthawi	Zochita	Kukaniza	RPE (1-10)*
0:00 - 5:00	Konzekera	Zochepa	3 (Yosavuta)
5:00 - 15:00	Liwiro Lokhazikika	Wapakati	5-6 (Zokambirana)
15:00 - 20:00	Mtima pansi	Zochepa	3 (Yosavuta)

*RPE = Mlingo wa Kuyesa Kwamphamvu. 1 wakhala pa kama; 10 ikuthamangira moyo wanu.

Malangizo a Fomu: Sungani chifuwa chanu mmwamba ndi mapewa omasuka. Osagwira zogwirira ntchito mwamphamvu kwambiri. Ngati mukumva kuti mukudumpha pachishalo, onjezerani kukana pang'ono kuti mukhazikitse sitiroko yanu.

2. Njira Yapakatikati: The Hill Climber

Cholinga: Mphamvu ya miyendo, kutentha kwa kalori, ndi kupirira.

Mukatha kukwera kwa mphindi 30 momasuka, ndi nthawi yoti mudziwitse Interval Training . Chizoloŵezichi chimafanana ndi kukwera ndi kutsika mapiri, zomwe zimakakamiza kugunda kwa mtima wanu kusinthasintha. Kusinthasintha uku kumawotcha ma calories ambiri kuposa kukwera mokhazikika.

'Rolling Hills' Mphindi 30

Nthawi	Zochita	Kukaniza	RPM (Liwiro)
0-5 min	Konzekera	Zochepa	80-90
5-10 min	Makweredwe	Wapamwamba (Wolemera)	60-70
10-13 min	Kuchira (Kutsika)	Zochepa	90+
13-18 min	Kukwera Kwambiri	Wapamwamba kwambiri	55-65
18-21 min	Kuchira	Zochepa	90+
21-25 min	Final Kankhani	Wapakati-Wapamwamba	75-85
25-30 min	Mtima pansi	Zochepa	Pang'onopang'ono

Onani Zida: Kuti mukwere bwino mapiri, mufunika makina okhazikika. Zathu Ma Bikes a Exercise Bikes amakhala ndi ma flywheel olemera omwe amapereka mphamvu yosalala ngakhale pamlingo wotsutsa kwambiri.

3. Njira Yotsogola: HIIT (Maphunziro apakati-pakatikati)

Cholinga: Kwezani VO2 Max, mphamvu zophulika, ndi 'Afterburn' (EPOC).

HIIT ndiyothandiza. Mutha kukwaniritsa zambiri mu mphindi 15 za HIIT kuposa mphindi 45 zoyenda mosasunthika. Kulimbitsa thupi kumeneku kumatsatira mfundo za kalembedwe ka Tabata : kuphulika kwakanthawi kochepa koyeserera kotsatiridwa ndi kupumula kwakanthawi.

Mphindi 15 'Fat Torch'

Chenjezo: Izi ndizovuta. Funsani dokotala musanayambe maphunziro apamwamba.

1. Kutenthetsa (Mph. 5): Pang’onopang’ono onjezerani liŵiro.

2. Ntchito (8 Round):

• Mphindi 20: SPRINT! (Kukana kwakukulu, Max RPM). Pitani molimbika momwe mungathere.

• Sekondi 10: Kupumula (Imani kupondaponda kapena kupalasa pang'onopang'ono).

• Bwerezani kuzungulirako ka 8 (4 mphindi zonse).

3. Kuzizilitsa (6 min): Tsukani lactic acid ndi kupota kosavuta.

4. Kuyang'anira Kupita Kwanu

Mumadziwa bwanji ngati mukupeza bwino? Osangoyang'ana sikelo.

• Magawo Ogunda Pamtima: Gwiritsani ntchito chowunikira kugunda kwamtima. Oyamba akuyenera kukhala ku Zone 2 (60-70% max HR), pomwe HIIT imayang'ana Zone 4/5 (80-95% max HR).

• Wattage: Njinga zambiri zamakono zimawonetsa 'Watts' (kutulutsa mphamvu). Ngati mutha kukankhira ma watt ochulukirapo pa kugunda kwa mtima komweko, mukulimba.

• The 'Talk Test':

• Aerobic: Mutha kuyankhula m'masentensi athunthu.

• Anaerobic: Mutha kunena mawu ochepa panthawi imodzi.

5. Chisamaliro Pambuyo pa Kulimbitsa Thupi: Osayiwala Kukonza!

Kuchita masewera olimbitsa thupi kumatanthauza thukuta, ndipo thukuta ndi madzi amchere. Pambuyo pa gawo lililonse lamphamvu, chitani Kukonza Njinga Zolimbitsa Thupi :

1. Pukutani Pansi: Gwiritsani ntchito chopukutira kuti muchotse thukuta pamahatchi, kutonthoza, ndi ma flywheel.

2. Yang'anani Pansi: Ngati mutuluka thukuta kwambiri, ikani mphasa pansi pa njinga kuti muteteze pansi.

Kunyalanyaza izi kungayambitse dzimbiri ndi kulephera kwa sensa. Chitani njinga yanu ngati mnzanu - isamalireni, ndipo idzakuthandizani kuchita bwino.

Mapeto

Kukongola kwa Njinga Zolimbitsa Thupi ndikusinthasintha kwawo. Kaya mukuchira kuvulala kapena kuphunzitsidwa kwa triathlon, makina omwewo amatha kusintha malinga ndi zosowa zanu pongosintha kokanira.

Yambani ndi chizolowezi choyambira, khalani osasinthasintha, ndikudzitsutsa pang'onopang'ono ndi magawo a Hills ndi HIIT.

Mukufuna njinga yomwe ingakuthandizireni kupita patsogolo? Onani mndandanda wathu wokhazikika, wochita bwino kwambiri Ma Bikes olimbitsa thupi abwino pamlingo uliwonse wamaphunziro.

Mafunso Ofunsidwa Kawirikawiri (FAQ)

Q: Kodi ndiyenera kuchita masewera olimbitsa thupi a HIIT kangati pa sabata?

A: Chifukwa HIIT imakhala yokhometsa msonkho kwambiri pathupi, chepetsani nthawi 2-3 pa sabata. Lolani osachepera maola 24 achire pakati pa magawo kuti mupewe kulimbitsa thupi.

Q: Kodi ndingachite masewerawa panjinga yopumira?

A: Inde! Pamene kuyimirira kukwera (Chizoloŵezi chapakatikati) kumakhala kovuta panjinga yowonongeka, mukhoza kuyerekezera kuyesetsako poonjezera kukana kwambiri mutakhala pansi.

Q: Ndi nthawi iti yabwino kwambiri ya tsiku kukwera?

A: Nthawi yabwino ndi nthawi iliyonse yomwe mudzachite. Komabe, kafukufuku wina amasonyeza kuti kusala kudya kwa cardio (kukwera m'mawa musanadye chakudya cham'mawa) kungathandize kuwotcha mafuta ochulukirapo, pamene kukwera masana kungapangitse mphamvu zambiri.

Q: Maondo anga amapweteka ndikamakwera. Kodi nditani?

A: Kupweteka kwa bondo nthawi zambiri kumatanthauza kuti mpando wanu ndi wotsika kwambiri. Pamene pedal yanu ili pansi kwambiri, mwendo wanu uyenera kupindika pang'ono (pafupifupi madigiri 25-30). Ngati ndiyolunjika kapena yopindika kwambiri, sinthani kutalika kwa chishalo chanu.