Momwe Mungatsimikizire Kuti Masewero Anu Akugwira Ntchito Nthawi Zonse

Zamkati

• Zinthu Zoyamba Choyamba
• Kodi FITT Mfundo ndi chiyani?
• pafupipafupi
• Kulimba
• Lembani
• Nthawi
• Momwe Mungayikitsire Mfundo ya FITT mu Kuchita
• Cholinga 2: Kupititsa patsogolo Kulimbitsa Thupi kwa Aerobic ndi / kapena Kuthamanga ndi Kupirira
• Cholinga 3: Kuchepetsa Kunenepa
• Chifukwa chomwe FITT Mfundo ndiyofunika kwa Akazi
• Onaninso za

Kaya mwapeza kukulimbikitsani kuti muyambe kuchita masewera olimbitsa thupi kapena mukungofuna kusintha chizolowezi chanu, kuchuluka kwa upangiri wolimbitsa thupi ndi mapulogalamu ophunzitsira omwe muli nawo atha kukhala ochulukirapo. Kodi mumadziwa bwanji ngati masewera olimbitsa thupi ali oyenera pamlingo wanu wolimbitsa thupi kapena ngati angakuthandizeni kukwaniritsa zolinga zanu? Kodi pulaniyo ndi yochepetsera thupi, toning, maphunziro a marathon, mphamvu zomanga, kapena kungolimbitsa thupi? Awa ndi mafunso ofunika kuyankha musanayambe chizolowezi chilichonse chatsopano, ndichifukwa chake muyenera kudziwa mfundo ya FITT. Apa, katswiri wazolimbitsa thupi Jamie Press, wa Orbit Fitness, amaziwononga.

Zinthu Zoyamba Choyamba

Lamulo la FITT ndiye lamulo lofunikira kwambiri la chala chachikulu chomwe chimagwiritsidwa ntchito kutsimikizira dongosolo lanu lolimbitsa thupi likufanana ndi zomwe mumakumana nazo komanso zolinga zanu. Chifukwa chake musanayese kugwiritsa ntchito, muyenera kufotokoza zinthu zonsezi.

1. Kodi mulingo wanu wolimbitsa thupi ndi wotani? Kodi ndinu woyamba, wapakatikati, kapena wochita masewera olimbitsa thupi?

2. Kodi mukufuna kukwaniritsa chiyani m'miyezi isanu ndi umodzi kapena 12 yotsatira malinga ndi liwiro lanu, kamvekedwe ka minofu, kupirira, mphamvu, kulemera, ndi msinkhu wanu wonse?

Mutafotokoza zolinga zanu zenizeni ndi zomwe mwakumana nazo, pezani njira yolimbitsa thupi yomwe mungafune kuyesa (pa intaneti, m'buku kapena magazini, kapena kuchokera kwa katswiri wazolimbitsa thupi), ndiye nthawi yoti mugwiritse ntchito FITT Principal pangani ndondomekoyi kuti igwirizane ndi zosowa zanu.

Kodi FITT Mfundo ndi chiyani?

FITT imayimira:

Fzofunikira: Kodi mumachita masewera olimbitsa thupi kangati

Inemphamvu: Momwe kulimbitsa thupi kwanu kudzakhalire

Type: Mudzachita masewera otani

TIme: Kulimbitsa thupi kwanu kutha nthawi yayitali bwanji

Chimodzi mwazinthu za FITT ndizodalirana, kutanthauza kuti kuchuluka kwa kulimbitsa thupi kwanu kumadalira mtundu (cardio vs. zolemera), pomwe kulimba ndi nthawi zimadalira pafupipafupi, ndi zina zambiri. Tsopano tiyeni tiwone chilichonse mwazigawozi.

pafupipafupi

Momwe mumagwirira ntchito sabata limodzi kumadalira pazinthu zingapo, kuphatikiza:

Zolinga zanu. Ngati cholinga chanu ndi kuchepetsa thupi, mungafunikire kuchita masewera olimbitsa thupi mpaka kasanu pa sabata, pamene cholinga chanu ndi kukhalabe olimba, mungafunike kuphunzitsa katatu kapena kanayi pa sabata.

Mtundu wa maphunziro omwe mumachita. Ndibwino kuti musiye tsiku limodzi pakati pa masewera olimbitsa thupi kuti musalole kuti minofu ikhale ndi nthawi yopumula ndi kukonzanso, pamene kulimbitsa thupi kwamtima kumatha kuchitika pafupipafupi.

Kodi mungakwaniritse kangati kangati? Ngati mukufuna kuchita masewera olimbitsa thupi kuti muchepetse kunenepa koma dongosolo lanu kapena kulimbitsa thupi kwanu kumakulepheretsani kuti mupite kumalo ochitira masewera olimbitsa thupi kasanu pamlungu, mungafunikire kuwonjezera kulimba komanso / kapena nthawi yomwe mumagwiritsa ntchito kulimbitsa thupi pafupipafupi ndikumanga kuchokera Apo.

Kulimba

Izi zikuwunikira momwe muyenera kuthamanga kapena kutalika, kuchuluka kwa ma reps omwe muyenera kuchita, komanso / kapena kukana kwanu kuyenera kukhala kolemera motani. Momwe mungalimbikitsire mukamagwira ntchito zimatengera:

Msinkhu wanu wathanzi. Onetsetsani kuti mukuyang'anitsitsa kugunda kwa mtima wanu panthawi yolimbitsa thupi, makamaka poyesa njira yatsopano. Dziwani kugunda kwamtima kwanu komanso kugunda kwamtima kwanu (50 mpaka 70% yamitima yanu) ndikumamatira kuderali. Njira zilizonse zotsika sizingakuwonjezereni kukhala wathanzi kapena kuchepa thupi, ndipo chilichonse chapamwamba chingatanthauze kuti mukumapanikiza thupi lanu kwambiri.

Zolinga zanu. Kuchepetsa thupi, kupirira, kapena kulimbitsa mphamvu kumafunikira kulimbitsa thupi kwambiri kuposa kulimbitsa thupi.

Mtundu wa maphunziro omwe mumachita. Kuchuluka kwa masewera olimbitsa thupi a cardio kungasinthidwe posintha liwiro, mtunda, ndi zovuta kapena kupendekera kwa masewera olimbitsa thupi, pamene mphamvu yolimbitsa thupi ingasinthidwe mwa kusintha kulemera kumene mumakweza komanso kubwereza mobwerezabwereza komwe mumamaliza.

Kuchuluka kwa zolimbitsa thupi zanu. Kutengera ndi ndandanda yanu ndi zolinga zanu, mutha kusankha kuchita masewera olimbitsa thupi otsika kasanu kapena kasanu pa sabata kapena kuchita masewera olimbitsa thupi pafupipafupi.

Lembani

Ngakhale zina zonse zimadalira kwambiri izi, kusankha mtundu wa masewera olimbitsa thupi omwe mumachita mukamachita masewera olimbitsa thupi (mtima kapena kukana) zimadalira zolinga zanu zolimbitsa thupi.

Kukaniza maphunziro Nthawi zambiri imakhala yolunjika kwa iwo omwe akufuna kuwonjezera mphamvu ndi kamvekedwe ka minofu ndipo amaphatikiza kukweza zolemera ndi masewera olimbitsa thupi apamwamba monga squats, pushups, sit-ups, pull-ups etc.

Maphunziro amtima amagwiritsidwa ntchito kukwaniritsa zolinga monga kuchepetsa thupi kapena kupirira ndipo amayang'ana kwambiri zolimbitsa thupi zomwe zimakulitsa kugunda kwa mtima, monga kuthamanga, kupalasa njinga, kusambira, kupalasa, kukwera mapiri, etc.

Maphunziro osakanikirana, yomwe imaphatikiza kulimbitsa thupi kwa cardio ndi kukana, ndikwabwino kuwongolera kulimba komanso/kapena kuphunzitsidwa zamasewera ena.

Nthawi

Nthawi yomwe mumagwiritsa ntchito kulimbitsa thupi imadalira kwambiri zina zonse zomwe takambirana pamwambapa.

Mtundu wa maphunziro. Zolimbitsa thupi za Cardio nthawi zambiri zimakhala zazitali kuposa zolimbitsa thupi. Gawo la cardio liyenera kukhala osachepera mphindi 20 mpaka 30 ndipo limatha kutenga maola angapo (kuthamanga kwa nthawi yayitali kapena kuyendetsa njinga), pomwe kulimbana nthawi zambiri kumakhala mphindi 45 mpaka 60.

Cholinga. Padzakhala kusiyana pakati pa nthawi yomwe imathera pa maphunziro a marathon poyerekeza ndi masewera olimbitsa thupi omwe cholinga chake ndi kukhala olimba kwambiri.

Mphamvu ndi pafupipafupi. Monga tanenera kale, mutha kusankha nthawi yayitali, yolimbitsa thupi kupitilira kwakanthawi kochepa, kolimba kwambiri. Zomwezo zimapita pafupipafupi; Mungafune kuphunzitsa kwa masiku ochepa kapena kuchita masewera olimbitsa thupi tsiku lililonse.

Momwe Mungayikitsire Mfundo ya FITT mu Kuchita

Tiyeni tiwone zolinga zitatu zodziwika bwino kuti tiwone momwe FITT Mfundo zake zitha kugwiritsidwira ntchito kuti zitheke mwachangu.

Cholinga 1: Limbikitsani nyonga ndi kupirira kapena kusintha kamvekedwe ka minofu

pafupipafupi: Maphunziro atatu kapena anayi pa sabata pamasiku osatsatizana (kusiya tsiku kuti minofu yanu ipumule ndi kukonzanso) ndi bwino kuti mukwaniritse zolingazi.

Mphamvu: Poyambira, yesetsani kupitilira 3 seti ya 8 mpaka 10 reps (mukufuna kungofinya rep yomaliza iliyonse). Mukapeza kuti thupi lanu lingathe kunyamula katundu, mutha kuwonjezera katunduyo pang'ono kapena kukankhira ku 12 reps iliyonse.

Mtundu: Maphunziro a kukana kumaphatikizapo masewera olimbitsa thupi omwe amasinthasintha mobwerezabwereza ndikutsitsimutsa minofu yomwe mukufuna kapena gulu la minofu, kuphatikizapo kunyamula zolemera ndi zolimbitsa thupi monga pushups, squats, mapapo, ndi matabwa.

Nthawi: Akatswiri amalimbikitsa kuti azigwiritsa ntchito nthawi yayitali mphindi 45 mpaka 60. Ngati mukuchita zolimbitsa thupi moyenera, nthawi yayitali kuposa izi imatha kuphunzitsanso minofu, yomwe imatha kukubwezeretsani phindu.

Cholinga 2: Kupititsa patsogolo Kulimbitsa Thupi kwa Aerobic ndi / kapena Kuthamanga ndi Kupirira

pafupipafupi: Maphunziro amtima ndi njira yabwino yolimbikitsira zolinga izi, ndipo mafupipafupi amatha kuyambira masiku awiri mpaka asanu ndi awiri pa sabata.

Mphamvu: Apanso, kulimba kwanu kumadalira msinkhu wanu wamakono. Sungani kugunda kwa mtima wanu mkati mwazomwe mukufuna (50 mpaka 70% ya kuchuluka kwa mtima wanu) kuti mupeze zotsatira popanda chiopsezo. Kuwunika kwa kugunda kwa mtima kumakupangitsani kukhala kosavuta kutsata kulimba kwanu, koma mutha kuzichita mwanjira yakale:

1. Dziwani kuchuluka kwa kugunda kwa mtima wanu (MHR). Njira yomwe amagwiritsidwa ntchito kwambiri imachotsa zaka zanu kuchokera pa 220, koma kafukufuku watsopano wochokera ku Northwestern Medicine ku Chicago akuti kuwerengera MHR ya mkazi ndizovuta kwambiri: 206 kuchotsera 88 peresenti ya msinkhu wa mkazi. MHR wazaka 32 wazaka zakubadwa, mwachitsanzo: 206 - (0.88 x 32) = 178 kumenyedwa pamphindi (BPM).

2. Chulukitsani MHR yanu ndi 0,7. Mu chitsanzo chathu: 178 x 0.7 = 125. Izi zikutanthauza kuti mayi wazaka 32 yemwe akufuna kukonza kulimbitsa thupi moyenera amafunika kuchita masewera olimbitsa thupi pa 125 BPM kuti agwire malo oyenera.

Mtundu: Maphunziro a mtima atha kukhala chilichonse chomwe chimawonjezera kugunda kwa mtima kwa nthawi yayitali, kuphatikiza kuthamanga, kuthamanga, kupalasa njinga, kusambira, kukwera maulendo, kapena kupalasa.

Nthawi: Ganizirani zosachepera mphindi 20 mpaka 30 pagawo lililonse. Monga ndimphamvu zophunzitsira, simukufuna kupitilirapo. M'malo motuluka kwa maola awiri, muziyesetsa kugwira ntchito yolimbitsa mtima mpaka mphindi 40 nthawi imodzi ndipo mudzawona zotsatira zabwino.

Cholinga 3: Kuchepetsa Kunenepa

pafupipafupi: Kuonda kumafuna chizolowezi chophunzitsira chomwe chingakuthandizeni kuwotcha ma calories owonjezera omwe amamwa tsiku lililonse. Kutengera ndi cholinga chanu, pangafunike kuchita masewera olimbitsa thupi kulikonse katatu kapena kasanu ndi kamodzi pasabata, koma lamulo labwino kwambiri ndikulimbitsa thupi sabata iliyonse.

Mphamvu: Kulimbitsa thupi mwamphamvu kwambiri ndikothandiza kutaya mafuta.Yesetsani kugunda kwa mtima wanu m'chigawo chapamwamba chazomwe mukukumana ndi kugunda kwa mtima (60 mpaka 70% yama max anu), ndipo kuti mupeze zotsatira zabwino, pezani cardio yanu ndi maphunziro ena osagwirizana kuti mumve zovuta zamagawo.

Mtundu: Monga tafotokozera pamwambapa, kuwonda kumafuna kuyang'ana kwambiri masewera olimbitsa thupi amtima monga kuthamanga ndi kupalasa njinga, mothandizidwa ndi maphunziro otsutsa monga matabwa ndi ma squats-komanso abwino powotcha zopatsa mphamvu ndi malo ovuta a toning.

Nthawi: Izi zidalira mulingo wolimba komanso kulimbitsa thupi kwanu. Muyenera kukhala ndi cholinga chowonjezera nthawi komanso kulimbitsa thupi kwanu mukamachita masewera olimbitsa thupi.

Chifukwa chomwe FITT Mfundo ndiyofunika kwa Akazi

FITT imapereka zida zomangira zolimbitsa thupi bwino. Malangizo ambiri omwe mudali nawo adapangidwa ndi amuna m'malingaliro, koma kuwonjezera pazolinga zosiyanasiyana (kumitsani ndi kutulutsa mawu motsutsana ndi kuchuluka), matupi athu amasinthanso kuzolimbitsa thupi mosiyana ndi amuna. Mwachitsanzo, azimayi nthawi zambiri amakhala bwino pakusintha kupirira pomwe amuna zimawathandiza kuti azithamanga kwambiri. Chifukwa chake Mfundo za FITT ndizofunikira nthawi zonse kuti tiwonetsetse kuti titha kusintha zolimbitsa thupi zathu kuti zigwirizane ndi kuchuluka komanso kuchuluka komwe matupi athu amatha kuchita. Ziribe kanthu zomwe mukuyesera kuti mukwaniritse kapena momwe zolinga zanu zimasinthira pakapita nthawi, kukulitsa mphamvu, kuthamanga, kapena kupirira, kapena kuchepa thupi - mutha kugwiritsa ntchito FITT Principle kuti musasunthike.

Onaninso za