Yendetsani Maulendo Opitilira 100 Masabata 8

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Kuyenda mamailosi 100 m'masiku 60 ndiye njira yabwino kwambiri yolandirira zofunkha ndikugonjetsa vuto lina. Ndi dongosolo lopita patsogolo, loyenera simudzangokwaniritsa cholinga chanu, koma mudzakhala osangalala pambuyo pake. Kukwera kwanu kumatha kuchitidwa panja (khalani otetezeka ndipo nthawi zonse muziyenda ndi chisoti ndipo onani malangizowo aukadaulo pazoyendetsa njinga), kapena m'nyumba panjinga yokhazikika.

Pansipa pali ndandanda yanu yophunzitsira, koma onetsetsani kuti mumamvera thupi lanu mukamachita masewera olimbitsa thupi. Ngati zolimbitsa thupi zolimbikitsidwa ndizochulukirapo, kapena mamailosi ochulukirapo, zikulitseni kuti mukwaniritse zosowa za thupi lanu. Ndipo, ngati mukumva kuti mutha kuchita zambiri, omasuka kuwonjezera mileage kapena kuwonjezera kulimbitsa thupi kwanu pakufunika. Dongosolo lonseli likuthandizani kuti mudule mtunda wopitilira 100 mamailosi kumapeto kwa dongosolo lanu lamasabata asanu ndi atatu. Nenani zakwaniritsidwa! Ngati pofika sabata lomaliza la maphunziro anu, mukumva kuti mwakonzeka kuthana ndiulendo wathunthu wazaka zana (100 mamailosi) patsiku lanu la kupirira, pitani nazo! Onetsetsani kuti mwakwera motetezeka, kusintha malo nthawi zambiri, ndikukhala ndi madzi okwanira mukamakwera. Ngati simukudziwa kuti mungadziwe bwanji mtunda wanu wokwera panja, onani njira ya MapMyFitness.com ya 'mapu a njira' kuti mudziwe ndendende ma kilomita angati omwe mungayendere.

Kuwonongeka kwa Century Plan:

Malangizo a Cadence: 'Cadence' yanu ndi momwe zosinthira zanu zimapangira mphindi imodzi. Mwambiri, muyenera kukhala ndi chizolowezi chokhala pakati pa 70 ndi 80 rpms (zosintha pamphindi) kumtunda, komanso pakati pa 85 ndi 95 rpms m'misewu yayitali. Mutha kuyika ndalama pakompyuta yoyenda panjinga yamsewu, kapena mungowerengera kusintha komwe mwendo wanu wakumanja umapanga kwa masekondi 20, kenako ndikuchulukitsa nambala imeneyo ndi 3. (Mwachitsanzo, ngati munawerenga masinthidwe 25 mumasekondi 20, cadence yanu angakhale 75 rpms).

Maphunziro a Core: Maphunziro apakati amalimbitsa minofu yomwe imakuthandizani kuti muzitha kuyendetsa bwino njinga yanu, komanso kuthandizira thupi lanu pamene mukukwera. Yesani kulimbitsa thupi koyambirira kumeneku kapena pangani mayendedwe anu anayi kapena asanu kuchokera ku masewera olimbitsa thupi awa (pogwiritsa ntchito zolimbitsa thupi kuchokera ku "tight abs" ndi "shapely back").

Endurance Ride: Kukwera uku kumathandiza kumanga maziko anu a aerobic, ndikukulolani kuti mupite kutali. Pambuyo pakutentha kwa mphindi zisanu (zoyeserera 3-4), yesetsani kukhalabe okhazikika komanso mwamphamvu (khama 5-6) paulendo wanu wonse mpaka nthawi yoti muzizire kwa mphindi zisanu mosavuta. (khama 3).

Malangizo Osinthasintha: Nthawi yonseyi panjingayo ipangitsa kuti minofu yanu ikhale yolimba, kotero ndikofunikira kwambiri kuposa kale kutambasula! Gwiritsani ntchito mphindi 10-15 kutambasula masiku ambiri sabata, makamaka mukamaliza kulimbitsa thupi. Mutha kutsatira izi kapena kupanga zanu.

Nthawi Yokwera: Maphunziro apakatikati amathandizira kukulitsa liwiro lanu komanso kupirira kwanu. Pambuyo pa kutentha kwa mphindi zisanu kukwera mofulumira (khama 3-4), yesetsani kukankhira mwamphamvu, mwina mwa kuwonjezera kukana kwanu kapena cadence - kapena zonse- (khama 8-9) kwa mphindi imodzi, ndiyeno kukwera pamtunda. okhazikika, mwamphamvu kwambiri (khama 5-6) kwa mphindi zitatu. Bwerezani izi kwa nthawi yonse yomwe mwakwera, kulola kuti muyende mozama mphindi zisanu (kuyesetsa 3-4) kuti mumalize gawo lanu.

Kubwezeretsa: Kukwera pagalimoto kumatha kukhala kopindulitsa monga kulimbitsa thupi kwanu kwambiri - chifukwa chake musawadumphe! Mudzakhala mukulemba mamailosi pa njinga yanu kwinaku mumalola kuti thupi lanu lizikhala kanthawi kocheperako pantchito mukamayenda bwino. Gwiritsani ntchito ulendo wanu wobwezeretsa pafupifupi 50 peresenti ya kuyesetsa kwanu (ino ndi nthawi yabwino yosangalala ndi paki kapena ndi mnzanu).

Tsiku Lopumula: Ndikofunika kutenga nthawi yopuma ku maphunziro kuti thupi lanu lipume. Chifukwa chake pitani kanthawi kochepa pa njinga ndikupita koyenda kosavuta, tengani kalasi ya yoga, kapena musangalale.

Kukwera Mphamvu: Ulendo wokwera phiriwu ungakuthandizeni kupirira ndi kulimba mtima panjinga. Mutatha kukwera mphindi zisanu mofulumirirapo (khama 3-4), yendani kukwera, mwina mwakukulitsa kukana kwanu kapena kukwera kwenikweni (khama 7-8) kwa mphindi 8, ndikuchepetsa kukana kwanu , kapena kukwera kutsika, mwamphamvu, mwamphamvu (khama 5) kwa mphindi ziwiri. Cholinga chokhala ndi cadence pakati pa 70-80 rpms nthawi yanu yokwera. Bwerezani izi kwa nthawi yonse yomwe mukukwera, kuti mutsike pansi pang'onopang'ono kwa mphindi zisanu (kuyesetsa 3) kuti mumalize gawo lanu.

Maphunziro a Mphamvu: Ndikofunika kumanga mphamvu zathunthu panjinga. Yesetsani kugwira ntchito thupi lanu lonse, ndi magulu ambiri a minofu pamodzi nthawi imodzi (monga momwe mumachitira panjinga) panthawi ya mphamvu zanu.

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