Kuti mupite patsogolo mu pulogalamu yolimbitsa thupi, muyenera kudzikankhira mwanzeru kuchoka pamalo anu otonthoza. Ngati zochita zanu zolimbitsa thupi nthawi zonse zimakhala zabwino, sizingakhale zovuta kwa inu. Kuyenda njira yomweyo m'dera lanu kapena kuchita pulogalamu yophunzitsira mphamvu mlungu ndi mlungu kudzataya mphamvu zake.
Kumbali yabwino, kuchita masewera olimbitsa thupi kukhala kosavuta kumatanthauza kuti mwapita patsogolo pamlingo wanu wolimbitsa thupi. Mwachitsanzo, kugunda kwa mtima wanu sikungakweze kwambiri pamene mukukwera mapiriwo, ndipo zolemera zimayamba kumva zopepuka komanso zopepuka.
Fitness Plateau
Ngati mukupeza kuti mukuchita masewera olimbitsa thupi nthawi zonse koma simukupita patsogolo ku zolinga zanu, mutha kukhala pamalo omwe amatchedwa malo olimbitsa thupi. Pankhaniyi, ndi nthawi yoti muwonjezere zovuta zamasewera anu. Malangizo otsatirawa adzakuthandizani kuti mutengere masewera olimbitsa thupi a cardio ndi mphamvu pamlingo wina.
Momwe Mungakulitsire Cardio Wanu
Phatikizani maphunziro apakatikati.
Uwu ndi mtundu wapamwamba kwambiri wa maphunziro a cardio omwe amaphatikizapo kuchita masewera olimbitsa thupi kwakanthawi kochepa kapena pafupi kwambiri, kusinthasintha ndi kuchira mwachangu. Mwachitsanzo, m’malo mongothamanga panjanji, mumathamanga kwambiri, kenako n’kuthamanga, kenako n’kuthamanganso.
Mukhozanso kusintha izi kuti zigwirizane ndi msinkhu wanu wolimbitsa thupi posintha sprinting yothamanga ndi kuthamanga poyenda. Maphunziro apakatikati amabwera m'njira zambiri, koma mutha kuyamba ndikuwonjezera nthawi yayitali yamphamvu kwambiri pakulimbitsa thupi kwanu.
Phunzitsani zinthu zina za kulimbitsa thupi kwa cardiorespiratory.
Ngati mumachita masewera olimbitsa thupi mosasunthika - mwachitsanzo, mphindi 30 pa treadmill kapena elliptical trainer pamlingo wocheperako - zitha kukhala zosangalatsa komanso zopindulitsa kuyang'ana zinthu monga kulimba mtima, kulumikizana, nthawi yochitira, liwiro ndi mphamvu. Kuti muchite izi, mutha kuyesa plyometrics (kudumpha maphunziro), kubowola makwerero ndi kubowola kwa cone.
Kuwonjezera mitundu yosiyanasiyana ya kayendedwe kudzakuthandizani kukhala olimba komanso othamanga.
Gwirani manja anu.
Ophunzitsa ambiri amalangiza kuti musamagwire manja pamene mukuchita masewera olimbitsa thupi kapena zida zina za cardio. Izi ndichifukwa choti kusuntha kwa thupi lonse kumawotcha zopatsa mphamvu zambiri komanso kumawonjezera phindu lokhudzana ndi kaimidwe komanso moyenera. Kuti muchite izi, gwiritsani ntchito manja anu mwadala panthawi yolimbitsa thupi kuti muwonjeze kugunda kwa mtima wanu ndikuthandizira pang'ono phindu la mtima wanu pakuchita masewera olimbitsa thupi.
Phatikizani masamba kapena masamba.
Kuwonjezera chidwi ku gawo la cardio kumawonjezera kulimbitsa thupi kwanu popanda kusuntha mwachangu. Kuonjezera apo, kukwera mapiri, kaya pa treadmill kapena panja, kumagwira ntchito minofu yanu m'njira zosiyanasiyana kusiyana ndi kusuntha pamtunda.
Mwachitsanzo, kuyenda mokhotakhota kumayambitsa ma hamstrings, glutes ndi minofu ya ng'ombe. Ngati mukuyenda, kuthamanga kapena kuzungulira panja, kutero m'dera lamapiri kungapereke njira zachilengedwe zowonjezera nthawi yolimbitsa thupi lanu, chifukwa mudzagwira ntchito molimbika mukukwera ndikupeza kuchira kwachangu pakutsika ndi pansi.
Valani vest yolemera.
Kwa anthu ena, njira zomwe zili pamwambazi zingakhale zovuta kwambiri. Ngati ndinu watsopano kuchita masewera olimbitsa thupi, mukulimbana ndi kuvulala kapena kupweteka kapena simukumasuka ndi njira zapamwamba kwambiri, kuyenda mutavala chovala cholemera ndi njira yabwino. Kulemera kowonjezerako kungayambitse kuwonjezereka kwa kulimbitsa thupi kwa cardiorespiratory popanda kufunikira kwa ma inclines kapena kuyenda mofulumira.
Ndikofunika kuti mufufuze kapena kuyankhula ndi mphunzitsi wanu musanasankhe chovala choyenera kwambiri chomwe chingakuthandizeni kukwaniritsa zolinga zanu bwinobwino. Pofuna kuonetsetsa kuti thupi lanu likuyendetsedwa bwino ndi chitetezo, chovala cholemera sichiyenera kupitirira 10% ya thupi lanu pamene mukuchita masewera olimbitsa thupi.
Momwe Mungakulitsire Maphunziro Anu Amphamvu
Kwezani zolemera kwambiri.
Ngakhale kunenepa kumawoneka ngati njira yolunjika, ndikofunikira kukulitsa kuchuluka kwa pulogalamu yanu yophunzitsira mphamvu ndi cholinga ndi dongosolo. Njira imodzi yochitira izi imatchedwa double-progression training protocol.
Tiyerekeze kuti mukubwereza 10 zolimbitsa thupi ndi ma 100 mapaundi. Pogwiritsa ntchito protocol iyi, mumapitiliza kulemera kwake mpaka mutha kuchita 15 reps. Kenako, onjezerani kulemera kwake ndi 5% mpaka 105 pounds, zomwe zingachepetse chiwerengero cha ma reps omwe mungathe kuchita mpaka 10 kapena 12. Khalani ndi kulemera kwake mpaka mufikirenso 15 reps, kenaka onjezerani kulemeranso. Izi zimatsimikizira kuti mukutsutsidwa pang'onopang'ono ndi kuwonjezeka kotetezeka kwa masewera olimbitsa thupi.
Onjezani mayendedwe ophatikiza.
Zochita izi zimagwira ntchito magulu angapo a minofu nthawi imodzi osati kuwonjezera mphamvu, komanso zimatsutsa mgwirizano wanu, kusasunthika ndi kukhazikika. Zitsanzo zikuphatikizapo kuphatikizira ma squats ndi makina osindikizira pamwamba, mapapu okhala ndi biceps curl ndi ma deadlift aku Romania okhala ndi mzere wowongoka.
Chedweraniko pang'ono.
Kuchepetsa kuchita masewera olimbitsa thupi kumawonjezera mphamvu ndikukukakamizani kuti musamangoganizira za kayendetsedwe kake. Munthawi ya seti, mutha kusinthana kuchita ma reps awiri pamayendedwe anu abwinobwino ndi ma reps awiri pang'onopang'ono. Kapena, njira imodzi yosinthira kuti muyesere ndikukweza cholemetsa pamayendedwe anu abwinobwino kenako ndikutsitsa pang'onopang'ono.
Sinthani kuchoka pakuchita kuchira kupita kuchira.
Pakati pa ma seti, anthu ambiri amakhala pa benchi, kumwa madzi ndikungopumula mpaka atayamba seti yotsatira. M'malo mwake, yesani kupalasa njinga yapafupi yomwe siyima, ndikudumpha kapena kulumpha chingwe. Izi zidzakulitsa kugunda kwa mtima wanu ndikuwonjezera kuchuluka kwa zolimbitsa thupi zanu. Ngati izi zikukukulirani, yesani kungopumira pang'ono pakati pa ma seti.
Onjezani kusakhazikika.
Kuchepetsa kukhazikika kwa maziko anu poyimirira m'malo mokhala ngati ma curls a biceps kapena kusindikiza pa chifuwa cha dumbbell pa mpira wokhazikika m'malo mwa benchi kumawonjezera zovuta ndikuwonjezera zovuta zamasewera aliwonse.
Cardio & Strength Training Strategy
Ganizirani za kulumikizana kwa minofu yamalingaliro.
Kuchita masewera olimbitsa thupi kumatha kukhala ndi mikhalidwe yosinkhasinkha, ndipo izi zimapitilira kupitilira situdiyo ya yoga. Mukamachita masewera olimbitsa thupi, ganizirani za minofu yogwira ntchito. Tangoganizani akugwirana ndikuganizira momwe amapangira kayendetsedwe kake. Mukamayenda kapena kukwera njinga yochita masewera olimbitsa thupi, kuyang'ana pamayendedwe obwerezabwereza m'malo mowonera TV kapena kumvetsera podcast kungasinthe kulimbitsa thupi kosavuta kukhala njira yosinkhasinkha mwanzeru. Mfundo apa ndikuyang'ana kwambiri ntchito yomwe muli nayo ndikulingalira momwe zomwe mukuchita zili zabwino kwa thupi ndi malingaliro.
Nthawi yotumiza: Aug-12-2022