Kuphunzitsa mphamvu kwa amayi - mapulogalamu ophunzitsira komanso malamulo odyetsa zakudya

Pali zosiyana pa masewerawa, omwe angaganizidwe kuti ndi onse, ndipo amaphatikizapo mphamvu kapena anaerobic maphunziro. Amagwiritsidwa ntchito kukonza chiwerengerocho, kuchotsa makilogalamu owonjezera ndikuthandizira kupumula kwa mthupi. Mukhoza kuchita muholo ndi kunyumba, chinthu chofunikira ndi kulemba molondola zovuta ndi malamulo onse mu malingaliro.

Wotentha musanaphunzire kulemera

Popeza maphunziro oterewa amatanthauza katundu wolimba popanda kusinthasintha minofu, ziwalo ndi ziwalo ndizofunikira. Mukadutsa gawo lino la maphunziro, ndiye kuti pali ngozi yaikulu yovulaza, ndipo kupambana kwa masewerawo kuchepetsedwa kwambiri. Pali mfundo zingapo zofunika zomwe zimakhudza momwe mungakhalire otentha musanaphunzire mphamvu.

1. Kutalika kwa zovuta kwambiri ndi mphindi 15-20. Choyamba chimabwera mphindi zisanu ndikuthamanga pang'ono. Pambuyo pake, pitani kumalo oyamba ndikuyamba kuchokera kumtunda kwa thupi, pang'onopang'ono mutsike kumapazi. Pachifukwa ichi, magwiritsidwe ntchito osiyanasiyana amagwiritsidwa ntchito. Gawo lotsatira likuwombetsa minofu.
2. Ndikofunika kutentha pang'onopang'ono kuti muzimva minofu ndi mitsempha. Machitidwe odziwika kwambiri: otsetsereka, kuthamanga pamalo, kulumpha chingwe ndi ena.
3. Pambuyo popanga masewera olimbitsa thupi, chitani ntchito yapadera yomwe imaphatikizapo kukonzekera zochitika zazikuluzikulu. Mwachitsanzo, ngati mukukonzekera kupanga masewera ndi bar, ndiye kuti mukufunika kupanga malo otentha ndi kulemera kwake.

Maphunziro amphamvu kunyumba

Anthu ambiri amaganiza kuti ntchito zapakhomo sizingatheke, koma izi zikusocheretsa, chifukwa ngati mudziwa malamulo ndi kutenga masewera olimbitsa thupi, ndiye kuti zotsatira zake zidzakhaladi. Mfundo yaikulu yophunzitsira bwino ndi nthawi zonse, choncho ndi bwino kukonzekera, polemba zochitika zonse. Pali malamulo angapo omwe angakuthandizeni kuti mupambane pafupipafupi.

1. Kuphunzitsa mphamvu kwa amayi panyumba kumayamba ndi kutentha ndipo kumafunika ola limodzi.
2. Kuchita zinthu m'njira zingapo, payenera kukhala osachepera atatu. Ngati cholinga cha makalasi ndi kulemera ndi kukula kwa chipiriro, ndiye pakati pa njirazi ziyenera kupuma, masekondi 30 okha. Pamene munthu amagwira ntchito pa chitukuko cha mphamvu ya minofu, ndiye mukhoza kupuma mphindi ziwiri.
3. Gwiritsani ntchito kulemera kwina kwa mphamvu yophunzitsira mphamvu. Ngati mukufuna kulemera, ndiye kuti ziyenera kukhala zochepa, ndi kuwonjezera mphamvu ya minofu, m'malo mwake, pamtunda.
4. Zochita zophunzitsira mphamvu zapanyumba: mapepala, mapapo, mapulaneti, bar, kuthamanga kosiyanasiyana, kutambasula kwa manja, kukweza mapepala ndi ena.

Kuphunzitsa mphamvu kwa amayi pazochitika masewera olimbitsa thupi

Zotsatira zabwino kwambiri zikhoza kupindula mwa kuchita masewera olimbitsa thupi. Ndikofunika kufufuza mozama momwe mumaphunzitsira, popeza katunduyo ayenera kukhala otheka. Ngati simungathe kulankhulana ndi wophunzirayo, ndiye kofunikira kuphunzira ntchito ya oyimilira ndi njira ya machitidwe. Maphunziro amphamvu kwa magulu onse a minofu ayenera kutsatira malamulo oyambirira.

1. Ndikofunika kufotokoza zochitika zoyambirira zomwe zimapereka katundu ku magulu angapo a minofu.
2. Mavutowa ayenera kupangidwa m'njira yoyamba kuti azichita masewera olimbitsa thupi: mapewa, mmbuyo, miyendo, mabowo ndi chifuwa. Pamaso pa malo ovuta, chofunika kwambiri chiyenera kupangidwa pa izo.
3. Kuti mupitirize kupita patsogolo, nkofunika kuti nthawi zonse muwonjezere katundu, mwa kuwonjezera chiwerengero cha kubwereza kapena kulemera.

Maphunziro olimbitsa thupi

Ambiri adzadabwa, koma kuchita masewera olimbitsa thupi kuti awotchere makilogalamu bwino, ngati muwayerekeza ndi cardio, ndiye kuti nthawi yomweyo munthu adzatha 50%. Phindu lalikulu - ngakhale pambuyo pa kuphunzitsidwa kudzakhala njira yogwira mafuta mkati mwa maola angapo. Maphunziro olimbitsa mafuta otentha amathandiza kuchepetsa voliyumu, kuchotseratu cellulite ndikupangitsa kuti thupi likhale lopumula. Kuphunzitsa koteroko kumakhudza thanzi labwino. Pali mbali zina za kulemera kwa makalasi omwe ndi ofunika kuganizira.

1. Kuyambitsa njira yopsereza mafuta, m'pofunika kuchita masewera olimbitsa thupi, ndipo kupuma pakati pa njira ziyenera kukhala zochepa.
2. Ndi bwino kugwiritsa ntchito kulemera kwake, koma panthawi yomweyi mupange kuchuluka kwa kubwereza.
3. Kwa iwo amene akufuna kuyankha mwamsanga ndalama zamapirundi owonjezera, kuphunzitsidwa mphamvu mwamphamvu kumakhala koyenera. Mfundo yawo ikuchokera pa kusankha kwa machitidwe 4-5, omwe amachitidwa chimodzimodzi ndi pang'ono.

Mphamvu ya kuphunzitsa mphamvu

Zotsatira zake, mosasamala cholinga, zimadalira kwambiri zomwe munthu amadya. Perekani mafuta, okoma ndi okwera-kalori, opatsa zakudya zamapuloteni ndi mafuta ochepa, masamba ndi zipatso. Mphamvu pa tsiku la kuphunzitsa mphamvu ziyenera kukhala zazing'ono ndipo ziyenera kukhala zosachepera kasanu pa tsiku. Ndikofunika kuphika bwino, ndikupangira kuphika, kuphika ndi kutulutsa. Ndikofunika kumwa madzi ambiri, choncho mlingo wa tsiku ndi tsiku ukhale 2-2.5 malita.

Kodi ndi chiyani pambuyo pa kuphunzitsa mphamvu?

Pano, nkofunikira kuthetsa nthano imodzi, chifukwa ambiri amakhulupirira kuti ngati simudya pambuyo pa maphunziro, mukhoza kulemera mwamsanga. Ophunzitsa ndi zakudya zowonjezera amalimbikitsa kuti atenge chakudya mwamsanga atangomaliza ntchito kuti atseke mawindo a puloteni-carbohydrate . Sankhani gawo kuchokera kuwerengera kuti mapuloteni ayenera kukhala 60%, ndi chakudya 40%. Chifukwa cha izi, zidzatheka kubwezeretsa mphamvu zowonongeka ndi kupereka amino acid ku minofu. Njira yabwino ndi kanyumba tchizi ndi zipatso. Maphunziro amphamvu pambuyo pa mphamvu amaphatikizapo chakudya chonse, pafupifupi theka la ora. Menyu imatha kuphatikiza mapuloteni, chakudya, ndi mafuta.

Kodi ndi chiyani patsogolo pa kuphunzitsa mphamvu?

Kuti mukhale ndi mphamvu yogwira ntchito, muyenera kupereka thupi "mafuta", koma ndikofunika kuti musamamve nthawi yochita masewera olimbitsa thupi. Mphamvu zimapangitsa thupi kuchepetsa chakudya, zomwe zimamasulidwa pang'onopang'ono, mwachitsanzo, amadya mkate ndi nthochi. Kudya pafupifupi 40 g kukulimbikitsidwa kwa mphindi 30. Popeza minofu idzaikidwa, chakudya chokhazikika musanakhale ndi zakudya zapuloteni ndipo zimatha pafupifupi 20 g.Ndipofunikanso kuphatikiza mafuta pang'ono podyera - 3 g.

Kuipa kwa maphunziro amphamvu kwa amayi

Ambiri amakhulupilira kuti ngati muchita kulemera, mungathe kuwononga chiwerengerocho, kuchipanga kukhala ngati munthu, koma si nthano chabe. Kuwonongeka kwa mphamvu yophunzitsira kumachitika ngati malamulo akulu sakutsatiridwa ndipo ngati palibe kutentha. Kuvulaza maphunzirowo kungakhalepo ndi matenda ena, choncho ngati kuli kotheka, pitani kwa dokotala kuti pasakhale mavuto ndi thanzi.

Maphunziro amphamvu ndi kusankha kwabwino kwa anthu omwe akufuna kuchotsa mafuta ndikuthandizira kuti thupi lawo likhale lopumula. Chinthu chachikulu ndikutsatira malamulo a maphunziro ndikusankha machitidwe ogwira mtima, ndikuyang'ana zotsatira zomwe mukufuna. Pambuyo pa masabata angapo a makalasi, mukhoza kuona kupita patsogolo, koma zonse zimadalira kulemera koyamba ndi cholinga.