Kusambira, Njinga, Kuthamanga: Ironman 101

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Mverani liwu loti "Ironman" ndipo mutha kuwopa pang'ono-anthu amenewo ndi omwewo kwambiri, sichoncho? Chabwino, zedi ... koma ma triathlons amabwera mumitundu yonse ndi kukula kwake, kuphatikizapo "sprints," zomwe zimakhala ndi kusambira kwa .45-mile, kukwera njinga ya 13.2-mile ndi 3.1-mile kuthamanga (njira yocheperapo yowopsya kuposa yodzaza!). Maphunziro a triathlon ya "mini" amatenga masabata 12 mpaka 13, choncho konzekerani ndandanda ndikukonzekera maphunziro amphamvu. Komanso sangalalani ndi kusambira, kuthamanga ndi kupalasa njinga, monga kuchepetsedwa ndikuwomberedwa.

Ndiye mungayambire bwanji? Yang'anani ndondomeko yanu yolimbitsa thupi mozungulira zigawo zitatu za triathlon, ndi masewera olimbitsa thupi pakati. Umu ndi m'mene chigawo chilichonse chimawonongekera.

SAMBA

Minofu imagwira ntchito: Zonsezi - koma makamaka mapewa, abs ndi minofu ya miyendo

Ma calories omwe amawotchedwa pa ola limodzi: 500 mpaka 600 kutengera kulemera ndi liwiro

Zomwe mukufuna: magalasi, suti yosambira, kapu yosambira, suti yonyowa

Momwe mungayambire: Khwerero loyamba, ndithudi, ndi kupeza dziwe. Onani YMCA yakwanuko ngati malo anu ochitira masewera olimbitsa thupi alibe mamembala amodzi amakhala otsika mtengo. Onjezani kusambira pamadongosolo anu olimbitsa thupi kawiri pamlungu, kuyambira ndikusambira kwa mphindi 20 komwe kumakwera pang'onopang'ono mpaka mphindi 25 kenako mphindi 30.

Njinga

Minofu imagwira ntchito: Ntchafu, quads, hamstrings, mikono yakutsogolo

Ma calories amatenthedwa pa ola: 450 mpaka 650 kutengera kulemera ndi liwiro

Zomwe mukufuna: Njinga yamsewu, kapena njinga yolimbitsa thupi yokhala ndi mtanda wopingasa komanso matayala osalala. Komanso, onetsetsani kuti mwatsitsa kapena osakhoma kuti mapazi anu azikhala m'malo.

Momwe mungayambire: Yambitsani gawo lachiwiri sabata lomwelo mukayamba kusambira, chifukwa ndikofunikira kuphunzitsa nthawi imodzi. Kupalasa njinga kumapindulitsa minofu yanu yamiyendo, yomwe ingakuthandizeni pakuchita masewera olimbitsa thupi komanso kusambira momwemonso ganizirani ngati ndikuphunzitsanso mtanda! Masabata angapo oyambilira, muyenera kuwonjezera njinga 35-45 mphindi, kawiri pamlungu, panthawi yanu yolimbitsa thupi. Kuchita masewera olimbitsa thupi panjinga kumachepa kwambiri kuposa kusambira ndikuthamanga, kotero pakadutsa milungu isanu ndi iwiri ndi eyiti, mutha kuchepetsa kutalika kwa kukwera njinga mpaka mphindi 25 mpaka 30, ndikuwonjezeranso masabata 10 ndi 11.

Thamangani

Minofu imagwira ntchito: Amphongo, ma hamstrings, abs (nsonga: valani zolemera zopepuka za dzanja kuti mulankhule mikono, nawonso)

Ma calories omwe amawotchedwa pa ola limodzi: 600 mpaka 800 kutengera kulemera ndi kuthamanga

Zomwe mukufuna: Nsapato zothamangira (kupita kumalo ogulitsira apadera kuti akonzekere), zovala zoyenda zopumira zopangidwa ndi nsalu zoluka (palibe thonje)

Momwe mungayambire: Kuthamanga kumathandizira kulimbikitsa minofu ndikumanga kupirira kwa cardio komwe kungathandize magawo ena a masewera olimbitsa thupi a triathlon. Yambani kuthamanga 20-mphindi, kamodzi pa sabata, kwa sabata yoyamba, kenako onjezerani kuthamanga kwanu mpaka 30-mphindi kawiri pa sabata. Lowetsani kwakanthawi kochepa kupitilira masabata 9 ndi 10, kuwonjezera kupirira kwamphindi 45 pulogalamu yanu. Yambani kuthamanga kwa mphindi 20 mpaka 25 pa sabata lotsogolera mpikisanowo.

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