Kodi kukhala opirira? Zochita osauka kupirira

Kupirira - luso la chamoyo kukana kutopa pa zolimbitsa thupi. Iwo anayeza ndi nthawi, imene minofu akhoza ntchito iliyonse. Anthu amene apanga wamphamvu, Mokhumbira odala amaona bwino tsiku ndi tsiku. N'chifukwa chake nkhaniyi n'kofunika osati kwa Akatswiri, komanso anthu amene nthawi zonse amafuna kukhala wathanzi, udakali wamng'ono.

mitundu

, Muyenera kupeza chomwe izo ziri patsogolo Panu muganize momwe kukhala opirira. Makamaka, thupi kukana nkhawa lagawidwa mitundu iwiri:

1. General, kapena monga patchedwa - aerobic. Tisonyeza zimenezo mwa mphamvu za thupi kuchita mkulu mwamphamvu ntchito kwa nthawi yaitali.

2. Mtundu wachiwiri amatchedwa wapadera (yeniyeni) kupirira. Limafotokoza luso la thupi kuchita mtundu winawake wa ntchito mu masewera, pa mlingo anakonzeratu, kwa nthawi yaitali.

Mtundu wachiwiri zina lophatikizana ndi ubwamunalo linagawanika mu subspecies zitatu:

• Liwiro. Iwo anafotokoza ndi imeneyi ya nthawi imene munthu akhoza kuchita zinthu zina ndi kuchepa yoyenera mayendedwe ndi liwiro.
• Mgwirizanowu. Ndi za kukana wa chamoyo ntchito galimoto limodzi ndi kuchita zosiyanasiyana luso ndi mwatsatanetsatane ntchito.
• Mphamvu. Izi mtundu wa akuganizira kuti thupi kupirira nkhawa thupi popanda kutaya nchito zake.

Kodi kukhala njira wamphamvu

Kukhala aerobic kupirira, muyenera kuthana ndi Zochita ozungulira. Pankhaniyi, magulu onse minofu akhale kumlingo nawo ntchito. Apa amathandiza a mitundu ya zolimbitsa thupi monga kuyenda, kusambira, kupalasa njinga, kutsetsereka ndipo ngakhale kudula yosavuta nkhuni. Pa chitukuko cha mitundu yeniyeni kukaniza ndi zofunika, monga ulamuliro, mpikisano Zochita. Motero, tikambirana njira yaikulu ntchito vuto ili:

1. Njira ya khalidwe yunifolomu. njira amatenda opareshoni mosalekeza mogwirizana ndi zonse liwiro, kayimbidwe kotani ndi matalikidwe.

2. variable njira. Apa pali kusintha zogwirizana katundu, liwiro, kapena matalikidwe.

3. Njira akubwereza. Pankhaniyi thupi chikachitika mwamsanga (masekondi 20), ndiye akutsatiridwa ndi zina ndi kukonzanso katundu.

4. njira zozungulira. Mofanana item otsiriza, kokha kuchita latsopano zichitike iliyonse Njira zatsopanozi.

5. The njira Masewero. Kupirira kuwerenganso ngati masewera. Pamodzi ndi maphunziro ake ndi kukhumudwa.

6. Mopikisana njira. Zimatengera kuphedwa zokambirana zosiyanasiyana mu mawonekedwe a mpikisano.

Osauka okwana kukaniza

Ndi nthawi kumvetsa mmene kukhala opirira. Iwo idzafotokoza za m'chikaiko chowakaikitsa ambiri, monga agwiritsidwa kwa aliyense mwamtheradi, motsutsana ndi yeniyeni. Komanso, chitukuko cha kupirira yeniyeni aliyense masewera amafuna Zochita osiyana. Ndipo nthawizina maphunziro zimachititsa kuti anthu nsembe thanzi lawo chifukwa cha kukwaniritsa chifukwa.

Zochita

Zochita osauka kupirira, ndi cyclical. Iwo amathamanga yaitali (Mphindi 20), mu mode mpandawo.

Choncho, mwa Zochita zabwino kulimbitsa thupi tingaone motere:

1. Akuchedwa koma mtanda yaitali. anakhala angafikire maola awiri.

2. Fast kuthamanga pa osachepera mtunda wautali.

3. alternating kuyenda ndi kuthamanga kwa maola angapo.

4. pang'onopang'ono koma mosalekeza kusambira.

5. masewera a mpira kapena mpira.

6. Cross-dziko kutsetsereka pa mtunda wa 15 Km.

7. kudumpha chingwe mndandanda. Series ukhoza kwa miniti, ndi ena pakati pa mndandanda - mphindi 2-3.

8. kupalasa mu mayendedwe anayeza pa mtunda wautali.

9. kupalasa pa kofulumiraku pa mtunda waufupi.

Monga mukuonera, masewera, akufotokozera kupirira, ndi osiyanasiyana ndithu. Choncho wina akhoza kusankha njira yabwino kwambiri. Zifukwa ali Zikadakhala zosayenera. Makamaka masewera, osauka kupirira, kwathunthu mosavuta onse.

Terms zolimbitsa thupi

1. A kuwonjezeka pang'onopang'ono katundu. Mu ndondomeko ya kuphunzitsa thupi pang'onopang'ono Amasintha kuti katundu lalikulu.

2. mwadongosolo. Pokhapokha ngati Zochita zichitidwa zonse, Iwo adzabweretsa phindu kwa thupi. M'pofunika mosamalitsa kusunga njira ndi kuonjezera pa chilichonse msinkhu wa katunduyo. Sikuti kuiwala komanso za mpumulo.

3 miyeso. Musaiwale kuti yekha ololera adzateteza ziwiya mtima ndi magazi chogwira ntchito mopitirira muyeso, nadzapatsa mukufuna.

chakudya

Monga inu mukudziwa, zakudya othamanga ndi anthu wamba n'chosiyana kwambiri. Munthu imaphunzitsa kupirira, thupi nkutha m'matangadza mphamvu. Adzawaukitsa, muyenera kudya makamaka chakudya mafuta. Ndi chakudya ndi yabwino "mafuta" pa maseŵero.

Chakudya. mlingo timadalira pa makhalidwe munthu wa chamoyo. Osachepera tsiku mlingo wa magalamu 4 pa makilogalamu 1 thupi. Komabe, pamene tamaliza maphunziro, chithunzi ichi limatuluka magalamu 9. Kudya chakudya owonjezera si zofunika, chifukwa kungachititse kuti maonekedwe a mafuta. Mwakhama osauka kupirira, ayenera pang'onopang'ono kuonjezera zimam'patsa wanu kudya ndi kulamulira thupi. Mankhwala okhala kwambiri chakudya ndi: Mapila, buckwheat, mpunga, nyemba, zipatso ndi ndiwo zamasamba.

Mapuloteni. Akutukuka kupirira, onetsetsani kudya zakudya zomanga thupi. Mlingo tsiku mapuloteni ndi 1.4 ga pa 1 makilogalamu thupi. Pa nthawi yaitali tamaliza maphunziro, izo kumawonjezera kwa 1.8 ga zambiri zomanga thupi zopezeka mu mazira, nsomba, venison, nkhuku ndi Taphunzira nyama wofiira.

Mafuta. kupirira chitukuko kulimbikitsa ntchito zidulo mafuta, mafuta tiyenera kukhala kuphatikizapo mu chakudya. Kuchuluka kwa mafuta ankadya ayenera peresenti 15-20 ya magetsi onse kutenthedwa. M'pofunikanso powasamalira mankhwala, monga azitona ndi mafuta flaxseed, mtedza ndi nsomba za m'nyanja.

Musaiwale komanso za madzi. Madzi ndi ofunika kwambiri kwa munthu aliyense. Thiabendazole angagwiritsidwe ntchito ngati pakati workouts, komanso nthawi.

Pomaliza

Thupi lathu amatha zinthu zambiri ndi njira yabwino kuona - kukhala kukana nkhawa. Munthu amene ali ndi mphamvu, see, kupirira ndi mgwirizano, kupatula odwala, ndi nthawizonse mu mawonekedwe abwino ndi mizimu yabwino, popeza ziri zodziwika bwino: "Mu thupi lathanzi - wathazi". Chotero katundu zothandiza masewera, monga chitukuko cha m'chikaiko chowakaikitsa, n'kofunika kwambiri kuposa thupi mpweya kapena atapachikidwa pa khoma la ndalama, chifukwa limakhudza thanzi la kachitidwe mtima. Apa ife tiri ndi inu ndi kupeza kukhala opirira, ndipo ambirife.