Momwe Mungasankhire Njira Yabwino Kwambiri Pamakina Anu Opalasa: Zolimbitsa Thupi 3 Zogwira Ntchito

Mwakhazikitsa imodzi mwamakina Opalasa Abwino Kwambiri pamasewera olimbitsa thupi kunyumba kwanu. Inu mumangirira mapazi anu mkati, kugwira chogwirira, ndipo^tsopano chiyani?

Ogwiritsa ntchito ambiri amagwera mumsampha wa 'kupalasa mopanda malingaliro' -kutsetsereka mmbuyo ndi mtsogolo pa liwiro lapakati kwa mphindi 20. Ngakhale izi zili bwino kuposa kukhala pampando, zimalephera kumasula kuthekera kwenikweni kwa makinawo. Kuti muwone kusintha kwa thupi lanu ndi kupirira kwanu, mukufunikira dongosolo.

Kukongola kwa kupalasa ndiko kusinthasintha kwake. Mwa kungosintha kuchuluka kwa sitiroko yanu (SPM) ndi kulimba, mutha kusintha makinawo kuchokera ku chida chochepetsera pang'onopang'ono kukhala chowotcha kwambiri chamafuta.

Mu bukhuli, tikuphwanya machitidwe atatu opangidwira oyambira, apakati, ndi apamwamba.

1. Njira Yoyambira: Kudziwa 'Steady State'

Cholinga: Kupanga mosasinthasintha komanso kumanga maziko a aerobic.

Ngati mwangoyamba kumene kupalasa, musade nkhawa za liwiro. Ganizirani za ndondomeko ya sitiroko: Miyendo, Thupi, Mikono ... Mikono, Thupi, Miyendo. Kulimbitsa thupi kumeneku kumadziwika kuti LISS (Low-Intensity Steady State).

Maziko a Mphindi 20

Nthawi	Zochita	Stroke Rate (SPM)	Kuchuluka (RPE 1-10)*
0:00 - 5:00	Konzekera	18-20	3 (Kuwala)
5:00 - 8:00	Mzere Wokhazikika	20-22	5 (Zokambirana)
8:00 - 10:00	Mpumulo Wachangu	18-20	3 (Kuwala)
10:00 - 13:00	Mzere Wokhazikika	22-24	6 (Wapakati)
13:00 - 15:00	Mpumulo Wachangu	18-20	3 (Kuwala)
15:00 - 20:00	Mtima pansi	Pang'onopang'ono	2 (Yowala Kwambiri)

*RPE = Mlingo wa Kuyesa Kwamphamvu. 1 akupumula; 10 ndiye kuyesetsa kwakukulu.

Malangizo a Fomu: Sungani nsana wanu mowongoka komanso pachimake. Ngati mukumva kupweteka m'munsi mwanu, mwinamwake mukutsamira kutali kwambiri pamapeto.

2. Njira Yapakatikati: Piramidi

Cholinga: Kupirira ndi kuwongolera mayendedwe.

Mukakhala omasuka pamakina, ndi nthawi yoti musewere mwamphamvu. Masewerowa a 'Piramidi' amakukakamizani kuti muwonjezere mphamvu yanu ndikuwongolera kugunda kwa mtima wanu pamene mukubwerera pansi. Ndi yabwino kwambiri pakuwotcha kalori.

'Piramidi Yamphamvu' (Kutengera Kutali)

• Kuwotha: Mphindi 5 kupalasa kosavuta.

• Ntchitoyo:

1. Mzere wa 250m (Kuthamanga kwapakati) -> Pumulani 1 min

2. Mzere wa 500m (Kuthamanga kolimba) -> Pumulani 1.5 min

3. Mzere wa 750m (Kuthamanga kwapakati) -> Pumulani 2 min

4. Mzere wa 500m (Kuthamanga kolimba) -> Pumulani 1.5 min

5. Mzere wa 250m (Sprint!) -> Pumulani 1 min

• Kuzizira Pansi: Mphindi 5 kupalasa kosavuta.

Kuwunika kwa Zida: Kuti muzitha kusuntha nthawi ya piramidi, mumafunikira makina okhazikika. Zopereka zathu za Makina Opalasa amakhala ndi njanji zolemetsa zomwe sizingachoke pansi mukamathamanga.

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

Cholinga: Kwezani VO2 Max ndi mphamvu zophulika.

HIIT ndiyothandiza. Mutha kupeza zabwino zambiri pamtima pa mphindi 15 za HIIT kuposa mphindi 45 zakupalasa mosasunthika. Kulimbitsa thupi kumeneku kumagwiritsa ntchito kalembedwe ka Tabata : kuphulika kwakanthawi kochepa koyeserera kotsatiridwa ndi kupumula kwakanthawi.

The 'Lung Burner'

Chenjezo: Izi ndizovuta. Onetsetsani kuti muli ndi malo olimba olimba musanayese.

1. Kutenthetsa (Mph. 10): N’kofunika kwambiri kuti tisavulale. Phatikizanipo zokoka zolimba kuti mudzutse minofu.

2. Ntchito (8 Round):

• Masekondi 20: MAX EFFORT Sprint (Yesetsani 30+ SPM).

• 10 Sekondi: Kupumula Kwathunthu (Ikani kusuntha).

• Bwerezani nthawi 8 (4 mphindi zonse).

3. Khalani Pansi (5-10 min): Osasiya mwadzidzidzi. Yendani pang'onopang'ono kuti mutulutse lactic acid.

4. Kuyang'anira Kupita Kwanu

Mumadziwa bwanji ngati mukupeza bwino? Osangoyang'ana sikelo. Woyang'anira wopalasa wanu akunena zoona.

• Nthawi Yogawanitsa (/500m): Iyi ndi 'speedometer' yopalasa. Imawonetsa momwe zingatengere kutalika kwa mita 500 pamayendedwe anu apano. M'munsi ndi mofulumira.

• Kugunda kwamtima: Kugwiritsa ntchito lamba pachifuwa kapena smartwatch ndiyo njira yolondola kwambiri yowonera kuyesetsa. Malingana ndi American Heart Association , maphunziro ogwira mtima a cardio amapezeka pamene kugunda kwa mtima wanu kuli pakati pa 50% ndi 85% ya kuchuluka kwanu..

• Watts: Izi zimayesa mphamvu zenizeni. Ngati mungathe kukoka ma watts ambiri pamtima womwewo, mwakhala amphamvu.

5. Chidziwitso pa Kukonza ndi Kugwira Ntchito

Simungathe kuchita masewera olimbitsa thupi pamakina omwe sakuyenda bwino. Ngati mpando wanu ukulirakulira kapena unyolo udumpha, umasweka mtima ndipo ukhoza kuvulaza.

Malangizo Othandizira: Chitani Zokonza Makina Opalasa mutangomaliza kulimbitsa thupi.

1. Pukuta Njanji: Thukuta limadontha pa monorail. Ikauma, imapanga mfuti yakuda. Pukutani ndi nsalu yonyowa pambuyo pa gawo lililonse.

2. Yang'anani Unyolo: Ngati unyolo ukumva 'woyera,' umafunika mafuta.

Makina osamalidwa bwino amatsimikizira kuti 100% ya khama lanu limalowa muzolimbitsa thupi, osati kulimbana ndi mikangano.

Mapeto

Makina opalasa ndi chimodzi mwa zida zogwira mtima kwambiri m'dziko lolimba. Kaya muli ndi mphindi 15 pa gawo la HIIT kapena mphindi 40 kuti mukhale ndi mzere wopirira, pali chizolowezi chomwe chikugwirizana ndi ndandanda yanu.

Chinsinsi chake ndi kusasinthasintha. Yambani ndi Chizolowezi Choyambira, dziwani mawonekedwe anu, kenako ndikudzitsutsani kuti mukwere Piramidi.

Kodi mwakonzeka kukweza malo anu ochitira masewera olimbitsa thupi kunyumba? Onani mndandanda wathu wamayezedwe okhazikika Makina Opalasa opangidwa kuti akuthandizeni kuyambira pa sitiroko yanu yoyamba mpaka kuthamanga kwanu kothamanga kwambiri.

Mafunso Ofunsidwa Kawirikawiri (FAQ)

Q: Kodi ndipalasa kangati pa sabata?

A: Pazolimbitsa thupi, nthawi 3-4 pa sabata ndizoyenera. Ngati mukuchita magawo apamwamba kwambiri a HIIT, achepetseni ku 2 pa sabata kuti dongosolo lanu lapakati libwerere.

Q: Kodi makonda a 'Damper' ndi chiyani? Ndi apamwamba kwambiri?

Yankho: Ayi. Choyimitsira (chotchinga cha mbali ya fani) chimayang'anira kayendedwe ka mpweya, osati 'kulemera' kokha. Malo a 3-5 amafanana bwino ndi kumverera kwa ngalawa yosalala pamadzi. Kuiika pa 10 kuli ngati kupalasa bwato lolemera lamatabwa—kumachepetsa kugunda kwa sitiroko ndipo kukhoza kukuvutitsani msana.

Q: Kodi nditha kuchita masewera olimbitsa thupi pawoyendetsa maginito?

A: Ndithu. Ngakhale opalasa mpweya ndi ofanana ndi HIIT, wopalasa maginito amagwira ntchito bwino. Ingowonetsetsa kuti mukukweza kuyimba kwapamwamba kwa 'sprint' magawo olimbitsa thupi.

Q: Msana wanga ukupweteka. Kodi ndikulakwa chiyani?

A: Izi zimachitika nthawi zambiri ngati 'mwagwa' kapena kuzungulira msana wanu. Yang'anani pakukhala wamtali pa 'mafupa akukhala' ndikugwirizanitsa pakati panu. Komanso, onetsetsani kuti simukutsamira patali kwambiri kumapeto kwa sitiroko.