Momwe Mungasankhire Njira Yabwino Yophunzitsira Pamitanda: Kugwiritsa Ntchito Makina Opalasa Kuti Mulimbikitse Kugwira Ntchito

Ngati ndinu wothamanga, mumadziwa kupweteka kwa ma shin splints. Ngati ndinu wonyamula katundu, mumadziwa kuuma kwa kuchedwa kwa minofu yowawa (DOMS). Kuchita kubwerezabwereza komweko tsiku ndi tsiku ndi njira yofulumira yopita kumtunda-kapena kuvulazidwa.

Lowani mu Cross-Training.

Kuchita masewera olimbitsa thupi kumaphatikizapo kuphatikiza mitundu yosiyanasiyana yolimbitsa thupi muzochita zanu kuti muwongolere magwiridwe antchito ndikuchepetsa chiopsezo chovulala. Ngakhale kusambira ndi kupalasa njinga ndi njira zodziwika bwino, Makina Opalasa mu Cross-Training amapereka mwayi wapadera: amapereka masewera olimbitsa thupi kwambiri amtima omwe amakhudza 85% ya minofu yanu popanda kugunda kwamphamvu yokoka.

Mu bukhuli, tikuwunika momwe tingasankhire njira yoyenera yopalasa kuti igwirizane ndi masewera anu oyamba ndikukweza kulimba kwanu kwathunthu.

1. Udindo wa Makina Opalasa Pakuphunzitsa Panjira

Bwanji mukusinthitsa nsapato zanu zothamanga ndi mpando wakupalasa? Yankho lagona mu 'Kuchira Mwachangu' ndi 'Magulu Otsutsa Minofu'.'

Kupititsa patsogolo Kupirira kwa Cardiovascular (VO2 Max)

Kupalasa ndi imodzi mwamasewera ochepa omwe amatsutsa machitidwe anu a aerobic (kupirira) ndi anaerobic (mphamvu) nthawi imodzi. Pokhala ndi kamvekedwe kake pa wopalasa, mumakakamiza mtima wanu ndi mapapo kuti azigwira ntchito bwino kuti apereke mpweya ku thupi lonse, osati miyendo yokha.

Kulinganiza Mphamvu ya Minofu

• Othamanga / Oyendetsa Panjinga: Othamanga awa nthawi zambiri amakhala 'Quad Dominant.' Kusalinganika kumeneku kungayambitse mavuto a mawondo. Kupalasa kumagwiritsa ntchito Chain Posterior (hamstrings, glutes, ndi kumunsi kumbuyo), kumathandizira kulimbitsa mphamvu ya mwendo ndi kukhazikika m'chiuno.

• Ogwira Ntchito kuofesi: Kwa iwo omwe amakhala tsiku lonse, kupalasa kumatsegula chifuwa ndikulimbitsa msana wam'mwamba (lats ndi rhomboids), kukonza kaimidwe kosauka.

Kuzindikira kwa Katswiri: Malinga ndi Harvard Health Publishing, kupalasa ndikwabwino chifukwa kumapangitsa minofu m'mikono, miyendo, ndi pachimake, kumawotcha ma calories ambiri pa ola kuposa kupalasa njinga pamlingo wocheperako.

2. Kuphatikiza Kupalasa ndi Mafomu Ena Ophunzitsira

Kuti mupindule kwambiri ndi Rowing Machine Workouts , simuyenera kungopalasa mwachisawawa. Muyenera kuphatikiza mwanzeru.

Kwa Othamanga Amphamvu (Ma Weightlifters/CrossFit)

• Kutenthetsa: Gwiritsani ntchito wopalasa kwa mphindi 5 mpaka 10 kukweza kutentha kwa thupi ndi kulimbikitsa ntchafu ndi mapewa musanagwire belu.

• The Finisher: Pambuyo pa gawo lokweza kwambiri, chitani 500m sprint. Izi zimatulutsa lactic acid ndikuwonjezera kukhazikika kwa metabolic.

Kwa Othamanga Opirira (Othamanga/Opalasa njinga)

• Tsiku la 'Save Your Knees': Sinthani liwiro limodzi pa sabata ndi mzere wokhazikika wa mphindi 45. Mumapeza phindu lofanana ndi kugunda kwamtima ngati kuthamanga, koma osakhudza mafupa anu.

• Njira Yothetsera Nyengo: Kukagwa mvula kapena chipale chofewa, wopalasa amakulolani kuti musunge maphunziro anu m'nyumba.

3. Njira ndi Kukaniza: Kukula Kumodzi Sikokwanira Zonse

Mukamagwiritsa ntchito wopalasa powolokera, njira yanu imatha kusintha pang'ono malinga ndi zolinga zanu. Kuphatikiza apo, kumvetsetsa Mitundu Yamakina Opalasa ndikofunikira kuti 'mumve' pakulimbitsa thupi.

Kusintha Kwa Masewera Anu

• Othamanga: Sungani kuchuluka kwa sitiroko kukhala pamwamba (24-28 SPM) kuti mutengere chiwongola dzanja chachangu cha kuthamanga.

• Zokweza: Gwiritsani ntchito kukana kwakukulu (kukoka chinthu) ndi kutsika kwa stroke (18-22 SPM) kuti muyang'ane pa ntchito yamagetsi yophulika, yofanana ndi kufa.

Kaimidwe Koyenera

Mosasamala zamasewera anu, zoyambira zimatsalira:

1. Yendetsani ndi miyendo: 60% ya mphamvu imachokera ku miyendo.

2. Swing thupi: 30% amachokera pachimake pachimake.

3. Kokani ndi manja: 10% imachokera ku kukokera mkono. Pewani 'kutsegula' molawirira kwambiri—osatsamira mpaka miyendo yanu itatambasuka.

4. Kupanga Mapulani Anu a Cross-Training

Kodi mumasankha bwanji ndandanda yabwino kwambiri? Nazi zitsanzo ziwiri za momwe mungaphatikizire athu Makina Opalasa kukhala chizolowezi sabata iliyonse.

Konzani A: Chithandizo cha The Runner's (Cholinga: Thanzi Lophatikizana)

• Lolemba: Kuthamanga (Intervals)

• Lachiwiri: Maphunziro a Mphamvu

• Lachitatu: Kupalasa (Mphindi 40 zokhazikika - Zone 2 Kugunda kwa Mtima)

• Lachinayi: Thamangani (Tempo)

• Lachisanu: Kupumula kapena Yoga

• Loweruka: Kuthamanga Kwambiri

• Lamlungu: Pumulani

Plan B: Wothamanga Wophatikiza (Cholinga: Mphamvu & Kupirira)

• Lolemba: Kukweza Kwambiri (Miyendo)

• Lachiwiri: Kupalasa (HIIT: 10 x 250m sprints)

• Lachitatu: Kukweza Kwambiri (Kankhani/Kokani)

• Lachinayi: Active Recovery Row (20 mins kuwala)

• Lachisanu: Dera la Thupi Lonse

• Loweruka: Zochita Panja (Kukwera / Kukwera Njinga)

• Lamlungu: Pumulani

Mapeto

Kuchita masewera olimbitsa thupi sikungokusokonezani pamasewera anu akulu; ndi za kumanga thupi lolimba kuti lichite bwino.

Posankha kuphatikiza Makina Opalasa mu Cross-Training , mumapeza chida champhamvu chomwe chimamanga mphamvu zamapapo, kukonza kusalinganika kwa minofu, ndikupatsa mafupa anu kupumula koyenera.

Mwakonzeka kusiyanitsa maphunziro anu? Kaya mukufunikira wopalasa wokhotakhota kuti mupume pang'onopang'ono kapena wopalasa wosalala wa maginito kwa masiku ochira, pezani wowongoka bwino mumayendedwe athu. Makina Opalasa Catalog.

Mafunso Ofunsidwa Kawirikawiri (FAQ)

Q: Kodi kupalasa kungalowe m'malo kuthamanga kwathunthu?

A: Ngati cholinga chanu ndikulimbitsa thupi, inde. Komabe, ngati mukuphunzitsa mpikisano wa marathon, muyenerabe kuthamanga kuti mukhale mafupa anu kuti akhudze. Kupalasa kumagwiritsidwa ntchito bwino ngati chowonjezera (kuchira mwachangu) m'malo molowa m'malo mwa othamanga omwe ali ndi mpikisano.

Q: Kodi kupalasa kumapangitsa kuti miyendo yanga ikhale yochuluka?

A: Zosatheka. Pamene kupalasa kumalimbitsa miyendo, kwenikweni ndi ntchito yopirira. Zimapanga minofu yowonda, yodziwika bwino m'malo mochuluka yokhudzana ndi squatting kwambiri.

Q: Ndi wopalasa wotani yemwe ali wabwino kwambiri pophunzitsa modutsana?

A: Zimatengera.

• Air Rowers: Yabwino kwambiri kwa CrossFitters ndi HIIT chifukwa kukana kumakula ndi kuyesetsa kwanu.

• Magnetic Rowers: Zabwino kwambiri kwa othamanga omwe amachita nthawi yayitali, yokhazikika yochira chifukwa amakhala chete komanso osalala.

Q: Kodi ndimayesa bwanji kulimba kwa wopalasa?

A: Gwiritsani ntchito 'Split Time' (/500m) pa polojekiti. Imakupatsirani mayankho pompopompo pa liwiro lanu. Kapenanso, kuvala chowunikira kugunda kwa mtima kumakupatsani mwayi wokhala m'malo ena ophunzitsira (mwachitsanzo, Zone 2 yochira, Zone 4 ya ma sprints).