Anthu ambiri sakudziwa kangati pa sabata kuti muzisewera masewera, ndipo ndi kofunika kuti mupange dongosolo lophunzitsira kuti minofu ikhoze kupuma ndipo zotsatira za zochita sizikutha.
Kodi ndi masabata angati omwe mumasewera masewera kuti pakhale zotsatira?
Choyamba, tiyeni tiwone kuti maphunziro onse angathe kupatulidwa m'magulu atatu - cardio, mphamvu ndi kutambasula. Kwa mtundu uliwonse wa ntchito pali malamulo omwe amadziwa kangati pa sabata yomwe mungathe kuchita masewera olimbitsa thupi. Ziyenera kuwonetsedwa kuti zitheke.
Cardio mu mawonekedwe abwino akhoza kuchitidwa osaposa 2-3 pa sabata. Izi zimapereka zotsatira zoyenera, koma sizidzabweretsa kutopa ndi kupititsa patsogolo.
Maphunziro amatha kupatsidwa masiku 4 pa sabata, ngati zochitikazo zagawidwa kuti 2 ntchitoyi iperekedwe ku gulu limodzi la minofu, ndipo magulu otsalawa amaphunzitsidwa ndi ena. Mwachitsanzo, biceps, triceps, chikwama chakumwamba ndi zolemba zolemba pa Lolemba ndi Lachisanu, ndipo kuchita "miyendo" kumapangidwa Lachitatu ndi Lamlungu.
Kutambasula kumachitika tsiku ndi tsiku. Koma ndizomveka kuphunzitsa osachepera tsiku lililonse.
Kodi mumagwiritsa ntchito kang'onoting'ono kangati pa mlungu?
Pochepetsa kuchepetsa thupi, akatswiri amalangiza kuti azitsatira ma cardio ndi kulemera kwake. Aphunzitsi amalangiza ochepa, koma osaposa 4 pa sabata kwa ola limodzi kuti amvetsetse zochitika zamagetsi. Panthawi imodzimodziyo, ndondomeko yophunzirira ikhoza kukhala motere: Choyamba muyenera kutentha (10 minutes), kenaka mutenge nthawi (30-35 mphindi), kenako mutenge nthawi (10-15 minutes). Muyenera kumaliza gawoli powatambasula .
Nthawi zambiri masewera omwe ali ndi dongosolo lotero, 2 kapena 4 amadalira chikhalidwe choyambirira cha munthu. Ngati ndinu oyamba, muyenera kuyamba ndi magulu angapo, pang'onopang'ono kuwonjezera chiwerengero cha ntchitoyi mpaka 4.
Palinso njira ina yochepetsera kulemera kwake. Zikuwoneka ngati izi - masiku awiri pa sabata, mphindi 35-40 zimaperekedwa kwa ma cardio-employments, pamene kupuma pakati pa maphunziro ndi osachepera maola 24. Ndipo, ola limodzi pa masiku asanu ndi awiri, muyenera kuchita masewera olimbitsa thupi.
- Lolemba - maphunziro a cardio;
- Lachiwiri ndi kupuma;
- Lachitatu ndi kupuma;
- Lachinayi - maphunziro olemera;
- Lachisanu ndi yopuma;
- Loweruka - cardio;
- Lamlungu ndi yopuma.
Ngati mukufuna, mukhoza kuwonjezera phunziro lina la mphamvu. Koma musati muzichita izo kwa oyambirira.