Ntchito Yabwino Kwambiri Yothamanga Yotentha Ma calories ndi Kuonjezera Kuthamanga Kwanu

Zamkati

• Kuyamba kuthamanga kwa sprint
• Zitsanzo zoyambira
• Ntchito yotsatira sprint
• Zitsanzo za gawo lotsatira ndikuwonjezeka kwakanthawi
• Zitsanzo za gawo lotsatira ndikuchepetsa kwa nthawi yobwezeretsa
• Ubwino wochita masewera olimbitsa thupi
• Kuchita bwino
• Kulimbitsa masewera othamanga mwa akatswiri aluso kapena ophunzitsidwa bwino
• Kusunga minofu
• Imalimbikitsa mphamvu yanu
• Kuchulukitsa anaerobic
• Njira zopewera kuziganizira
• Tengera kwina

Ngati mukufuna njira yowotchera zopatsa mphamvu, onjezerani kupirira kwanu kwamtima ndi kupsinjika, ndikulimbitsa thupi lanu mpaka mulingo wotsatira, ndiye lingalirani kuwonjezera ma sprints ndi nthawi zina muntchito yanu.

Kugwiritsa ntchito Sprint ndikowonjezera kwakukulu ku gawo la maphunziro amtima kapena kukana. Mutha kuzisintha malinga ndi nthawi, kulimbitsa thupi, kulimba, komanso malo omwe muli ndi masewera olimbitsa thupi.

Pofuna kukuthandizani kuti muyambe, nazi maupangiri ndi zitsanzo za oyamba kumene komanso apakatikati pakuchita masewera olimbitsa thupi.

Kuyamba kuthamanga kwa sprint

Zikafika pakuwonjezera kulimbitsa thupi kwa Sprint pantchito yanu yolimbitsa thupi, lamulo la chala chachikulu ndikuchepetsa.

Mwanjira ina, osawonjezera zambiri, posachedwa. Mukufuna kulola thupi lanu nthawi kuti lizolowere kukula kwambiri ndikudzipatsa nthawi yokwanira yopuma pakati pa kulimbitsa thupi.

Ndili ndi malingaliro, wophunzitsa olimbitsa thupi, Emily Fayette wa SHRED Fitness, amagawana maupangiri awa pakupanga masewera olimbitsa thupi oyamba kumene.

• Nthawi zonse yambani ndi kutentha. "Yambani mwamphamvu, kuyenda mwachangu, kapena kuthamanga pang'ono kuti mukonzekeretse minofu yanu pantchito yomwe yatsala pang'ono kuchitika," akufotokoza Fayette.
• Lonjezani kulimbitsa thupi kwanu. Yambani ndi zigawo zazifupi zazitsitsi, ndikutsatira kutalikirana kwakanthawi, kapena kupitilira apo ngati kuli kofunikira. Mwachitsanzo, yesani masekondi 30 pa 80 peresenti ya kuyesayesa kwanu kotsatiridwa ndi masekondi 60 mpaka 120 akuchira, omwe atha kuphatikizira kupumula kwathunthu, kuyenda mwachangu, kapena kuthamanga pang'ono.
• Lolani nthawi kuti achire. "Osangokoka pulagi mukamaliza kulimbitsa thupi - kapena kulimbitsa thupi kulikonse. Tengani nthawi yothamanga kapena kuyenda ndikutambasula mtima wanu ukugunda, ”akuwonjezera.

Zitsanzo zoyambira

1. Konzekera: Limbikitsani thupi lanu kwa mphindi zisanu poyenda, kuthamanga pang'ono, kapena mwamphamvu.
2. Sprint: Tengani sprint yanu yoyamba pang'onopang'ono, pafupifupi 50 mpaka 60 peresenti ya kuyesetsa kwanu. Sprint masekondi 30.
3. Kuchira mwachangu: Chepetsani liwiro lanu kapena yendani masekondi 60 mpaka 120.
4. Sprint: Gwiritsani ntchito masekondi 30 pa 70% mwakhama kwambiri.
5. Kuchira mwachangu: Chepetsani liwiro lanu kapena yendani masekondi 60 mpaka 120.
6. Sprint: Gwiritsani ntchito masekondi 30 pa 80 peresenti mwakhama kwambiri.
7. Kuchira mwachangu: Chepetsani liwiro lanu kapena yendani masekondi 60 mpaka 120.
8. Pitirizani pulogalamuyi kwa mphindi 20 ndi sprint pa 80 peresenti mwamphamvu kwambiri.

Ntchito yotsatira sprint

Kaya mwadziwitsidwa ndi othamanga oyamba kumene, kapena mukudziwa kale mtundu wa masewera olimbitsa thupi, kukulitsa kulimba pakuwongolera nthawiyo ndi njira yabwino yopititsira kulimbitsa thupi kwanu pa gawo lotsatira.

Mukakhala okonzeka kupititsa patsogolo kulimbitsa thupi kwanu, Fayette akuwonetsa kuti asinthe nthawi yothamanga ndikuchepetsa nthawi yobwezeretsa.

"Mwachitsanzo, bwererani koyambira koyambirira kwa masekondi 30 pa 80 peresenti ya kuyesayesa kwanu kotsatiridwa ndi masekondi 60 mpaka 120 kuti muchiritse, mutha kuponya nthawi ya sprint kumasekondi 45, ndikuchira kwa masekondi 60 mpaka 120, kapena Masekondi 30 othamanga ndi masekondi 60 mpaka 90 akuchira, ”akufotokoza.

Zitsanzo za gawo lotsatira ndikuwonjezeka kwakanthawi

• Konzekera: Wotha kwa mphindi zisanu ndikuyenda, kuthamanga pang'ono, kapena kutambasula kwamphamvu.
• Sprint: Masekondi 45 pa 80 peresenti ya kuyesetsa kwanu.
• Kuchira mwachangu: Chepetsani liwiro lanu kapena yendani masekondi 60 mpaka 120.
• Bwerezani chitsanzo ichi kwa mphindi 20 mpaka 30.

Zitsanzo za gawo lotsatira ndikuchepetsa kwa nthawi yobwezeretsa

• Konzekera: Wotha kwa mphindi zisanu ndikuyenda, kuthamanga pang'ono, kapena kutambasula kwamphamvu.
• Sprint: Masekondi 30 pa 80 peresenti ya kuyesetsa kwanu.
• Kuchira mwachangu: Chepetsani liwiro lanu kapena yendani masekondi 60 mpaka 90.
• Bwerezani chitsanzo ichi kwa mphindi 20 mpaka 30.

Ubwino wochita masewera olimbitsa thupi

Ngati mulibe chitsimikizo pakuwonjezera nthawi yomwe mumachita masewera olimbitsa thupi, ganizirani zina mwazabwino izi:

Kuchita bwino

Kuphatikiza ma sprints ku kulimbitsa thupi kulikonse kumakuthandizani kuti mupindule ndi maphunziro apakatikati kapena HIIT. Masewera olimbitsa thupi amtunduwu amakhala ndi nthawi yochepa yochira.

Sikuti izi zimangopulumutsa nthawi komanso kukulitsa thanzi la mtima, koma malinga ndi kafukufukuyu, kuchita masewera olimbitsa thupi a HIIT kumatha kuwotcha ma calories ambiri kuposa kulimbitsa thupi.

Kulimbitsa masewera othamanga mwa akatswiri aluso kapena ophunzitsidwa bwino

Kuphatikizapo nthawi ya sprint m'thupi lanu lonse lingathandize kulimbikitsa masewera.

Malinga ndi kafukufuku mu, othamanga ophunzitsidwa adatha kupititsa patsogolo kupirira komanso kuchita anaerobic patatha milungu iwiri yophunzirira kwakanthawi.

Kusunga minofu

Thupi lanu limapangidwa ndi mtundu wa I ndi ulusi wachiwiri wamtundu wa II.

Mumalemba mtundu wa I, kapena wocheperako pang'onopang'ono, ulusi wa minofu mukamayenda mtunda kapena nthawi yayitali ya cardio.

Mtundu Wachiwiri, kapena ulusi wofulumira, ndi zomwe mumagwiritsa ntchito mukamathamanga.

Malinga ndi American Council on Exercise, ndi mtundu wa II ulusi womwe umathandizira kutanthauzira kwa minofu ndikupatsa miyendo yanu mawonekedwe owonda. Kuphatikiza apo, popeza mtundu wa ulusi wachiwiri wa atrophy mukamakalamba, kupanga ma sprint pafupipafupi kumatha kuthandiza kusungunula minofu yocheperako yomwe nthawi zambiri imatha ndi ukalamba.

Imalimbikitsa mphamvu yanu

Popeza kuti maphunziro othamanga amafunika kuphulika mwachangu kwa mphamvu m'boma la anaerobic, Fayette akuti mudzapeza mphamvu komanso kuthamanga.

Kuchulukitsa anaerobic

Mukawonjezera malire anu a anaerobic monga momwe mumachitira ndimaphunziro a sprint, Fayette akuwonetsa kuti izi zimalola kuti thupi lanu lizigwira ntchito molimbika kwakanthawi.

Njira zopewera kuziganizira

Monga zolimbitsa thupi zilizonse, pali zinthu zina zofunika kuzisamala musanayese kulimbitsa thupi.

Malinga ndi Mayo Clinic, kulimba kwambiri, masewera olimbitsa thupi ngati mapiritsi othamanga pa njanji kapena treadmill sioyenera kwa anthu omwe ali ndi vuto la minofu, mafupa olimba a mafupa, kapena mayendedwe osayenera.

Izi zati, anthu omwe ali ndi mikhalidwe iyi atha kupindulabe ndi ma sprint ochepetsa mphamvu pochita masewera olimbitsa thupi panjinga, olliptical trainer, kapena kuthamanga padziwe.

Kuthamanga kwa njanji kumapereka malo ochepetsetsa kuposa kumenya miyala. Ngati muli ndi njira yabwino pafupi, lingalirani zoyeserera pamenepo.

Malo ena olimbitsa thupi ali ndi mayendedwe am'nyumba omwe mungagwiritse ntchito. Mosasamala za malowa, onetsetsani kuti muli ndi nsapato zothamanga zothamanga.

Kuphatikiza apo, aliyense amene ali ndi mavuto okhudzana ndi mtima ayenera kukambirana ndi dokotala asanayese sprints.

Kuphatikiza apo, atsopano olimbitsa thupi atha kupindula chifukwa chogwira ntchito ndi wophunzitsa kuti apange pulogalamu yothamanga. Wophunzitsayo amatha kusintha zomwe zikugwirizana ndi gawo lanu ndikuwonetsa zolakwitsa zomwe mukupanga ndi luso lanu.

Tengera kwina

Kuphatikiza ma sprints muzochita zanu zolimbitsa thupi ndi njira yabwino komanso yothandiza yophunzitsira anaerobic system, kuwotcha mafuta, ndikuthandizira minofu yolimba m'miyendo yanu.

Popeza kuti zolimbitsa thupi izi ndizovuta kwambiri, muyenera kumangodutsa masiku awiri kapena atatu pasabata.

Ngati mukumva kupweteka kapena kusapeza bwino, mukuvutika kupuma, kapena mukumva kukomoka, siyani zomwe mukuchita. Lankhulani ndi dokotala ngati izi zikupitilirabe.