Kodi pali kusiyana kotani pakati pa Kuphunzitsa Dera ndi Kuphunzitsa Pakati?

Zamkati

• Kodi Kuphunzitsa Dera Ndi Chiyani?
• Kodi Interval Training Ndi Chiyani?
• Kodi Kulimbitsa Thupi Kungakhale * Zonse * Kuphunzitsa Kudera Ndi Nthawi?
• Momwe Mungapangitsire Ntchito Yanu Yoyang'anira Dera ndi Nthawi
• Onaninso za

M'masiku amakono olimbitsa thupi pomwe mawu ngati HIIT, EMOM, ndi AMRAP amaponyedwa mozungulira pafupipafupi ngati ma dumbbells, zitha kukhala zowopsa kuyenda pamawu amachitidwe anu ophunzitsira. Kusakanikirana komwe kumafanana kuti ndi nthawi yolunjika: kusiyana pakati pa maphunziro oyang'anira dera ndi nthawi yophunzitsira.

Ayi, sizinthu zomwezo, inde, muyenera kudziwa kusiyana kwake. Phunzirani mitundu iwiriyi yolimbitsa thupi, ndipo kulimbitsa thupi kwanu (ndi masewera olimbitsa thupi) kudzakhala bwino chifukwa cha izo.

Kodi Kuphunzitsa Dera Ndi Chiyani?

Maphunziro a dera ndi pomwe mungasinthe pakati pa zolimbitsa thupi zingapo (nthawi zambiri zisanu mpaka 10) zomwe zimayang'ana magulu osiyanasiyana am'mimba, malinga ndi a Pete McCall, wophunzitsa payekha wotsimikizika komanso wolankhulira American Council on Exercise, komanso mlengi wa All About Fitness podcast. Mwachitsanzo, mutha kuchoka pamasewera olimbitsa thupi kupita kuzolimbitsa thupi mpaka kuchita masewera olimbitsa thupi, kenako kusuntha kwa thupi lotsika, kusuntha kwakumtunda, ndikusunthira pakati musanabwererenso dera. (Onani: Momwe Mungamangirire Njira Yabwino Yozungulira)

"Lingaliro lonse la maphunziro a dera ndikugwira ntchito minofu yosiyanasiyana nthawi imodzi ndi kupuma pang'ono," akutero McCall. "Chifukwa chakuti mumasinthana ndi gawo liti la thupi lomwe mukulunjika, gulu limodzi la minofu limapumula pamene lina likugwira ntchito."

Mwachitsanzo, popeza miyendo yanu imapuma panthawi yokoka ndi mikono yanu yopuma panthawi yama squats, mutha kupuma nthawi iliyonse yopuma pakati pa masewera olimbitsa thupi kuti muchite masewera olimbitsa thupi omwe amangomanga mphamvu komanso amateteza mtima wanu kugunda kagayidwe kanu nawonso, akutero McCall. (Ndipo ichi ndi chimodzi mwa zabwino zambiri pamaphunziro a dera.)

"Chifukwa chakuti mukusamuka kuchoka ku masewera olimbitsa thupi kupita ku masewera olimbitsa thupi ndikupumula pang'ono, maphunziro oyang'anira dera amatulutsa yankho lokhazikika la mtima," akutero. Zomwe zikutanthauza, inde, mutha kuziwerenga kwathunthu ngati Cardio.

Ngati mugwiritsa ntchito zolemera zolemera zokwanira, mudzagwira ntchito mpaka kutopa (komwe simungathe kuyambiranso): "Izi zikutanthauza kuti mukukulitsa mphamvu yamphamvu ndipo mutha kukulitsa tanthauzo la minofu," akutero McCall. (Pano pali kusiyana pakati pa mphamvu yamphamvu ndi kupirira kwamphamvu.)

Mukakhala omasuka ndi lingaliro limenelo, onjezerani kusankha kwanu kupitirira gawo la thupi: "Tsopano, tikuyamba kuyang'ana njira zophunzitsira zophunzitsira m'malo mwa minofu. za thupi lakumtunda kapena lakumunsi, "akutero a McCall.

Kodi Interval Training Ndi Chiyani?

Kuphunzitsa kwakanthawi, komano, ndi pamene mumasinthana nthawi yogwira ntchito pang'ono mpaka pang'ono ndikukhala ndi nthawi yopumula kapena kungokhala chete, atero a McCall. Mosiyana ndi maphunziro a dera, maphunziro apakatikati alibe chochita ndi chani mukuchita ndipo, m'malo mwake, makamaka ndi za mphamvu za zomwe mukuchita.

Mwachitsanzo, mutha kuchita masewera olimbitsa thupi limodzi ndi kayendedwe kamodzi (monga kettlebell swings), mayendedwe angapo (monga burpees, squat jumps, and plyo lunges), kapena ndi masewera olimbitsa thupi (monga kuthamanga kapena kupalasa). Zomwe zili zofunika ndikuti mukugwira ntchito (molimbika!) Kwakanthawi kanthawi ndikupumula kwakanthawi.

Mwinamwake mudamvapo kuti maphunziro apamwamba kwambiri (HIIT) ali ndi ubwino wathanzi, ndipo ndi zoona: "Mumawotcha zopatsa mphamvu zambiri pakanthawi kochepa," akutero McCall. "Zimakupatsani mwayi wogwira ntchito mwamphamvu kwambiri, koma popeza mumakhala ndi nthawi yopuma, imachepetsa kupsinjika konse kwa minofu, imathandizira dongosolo lanu lamanjenje, komanso imalola kuti malo anu ogulitsira mphamvu akhazikitsenso."

Kodi Kulimbitsa Thupi Kungakhale * Zonse * Kuphunzitsa Kudera Ndi Nthawi?

Inde! Ganiziraninso za kalasi yomaliza yolimbitsa thupi yomwe mudachita. Pali mwayi woti mumayenda mozungulira posankha zomwe zimagunda gulu la minofu (à la circuit training) komanso munali ndi chiŵerengero cha ntchito / kupuma (à la interval training). Poterepa, zimawerengedwa onse awiri, akutero a McCall.

Ndizothekanso kuchita maphunziro a dera ndi ma intervals mu masewera omwewo koma osati nthawi imodzi.Mwachitsanzo, mutha kutentha, kuyendetsa kayendedwe ka mphamvu, kenako kumaliza ndi kulimbitsa thupi kwa HIIT pa njinga yamlengalenga.

Momwe Mungapangitsire Ntchito Yanu Yoyang'anira Dera ndi Nthawi

Tsopano popeza mukudziwa maphunziro apadera komanso nthawi yayitali, ndi nthawi yoti akuchitireni ntchito.

Mukamakonzekera masewera olimbitsa thupi kapena masewera olimbitsa thupi, samalani ndi masewera olimbitsa thupi: "Simukufuna kugwiritsa ntchito mbali ya thupi nthawi zambiri kapena kubwerezabwereza," akutero McCall. "Ndi chilichonse, ngati mumachita masewera olimbitsa thupi kwambiri, zitha kuvulaza kwambiri."

Ndipo kuti muphunzitse bwino kwakanthawi, sankhani mwanzeru pakati pakupuma ndi kupumula pang'ono: Ngati mukuyenda kovuta kwambiri (kettlebell swings kapena burpees, mwachitsanzo) mungafunikire kumamwa madzi ndikupumulirani nthawi yopuma. Kusuntha pang'ono panthawi yomwe mumagwira ntchito (monga ma squats olemera thupi)? Yesani kusunthira mwachangu ngati thabwa, atero a McCall.

Chofunika kwambiri kukumbukira? Simukufuna kuchita zambiri mwazinthu izi: "Ngati mumachita masewera olimbitsa thupi kwambiri zitha kubweretsa zovuta, zomwe zingayambitse kutopa kwa adrenal ndikusokoneza kuchuluka kwa mahomoni m'thupi lanu," akutero a McCall. (Onani: Zizindikiro 7 Mukusowa Tsiku Lopumula)

"Sabata yabwino ingakhale masiku awiri a maphunziro oyendayenda mozama kwambiri, ndi masiku awiri kapena atatu a maphunziro apakati pang'onopang'ono mpaka kwambiri," akutero. "Sindingachite HIIT kupitilira katatu kapena kanayi pa sabata, chifukwa, ndi HIIT, muyenera kukhala mukuchira kumbuyo. Kumbukirani: Mukufuna kuphunzitsa mwanzeru, osati movutikira." (Nazi zambiri zamomwe mungapangire sabata yabwino yolimbitsa thupi.)

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