Pakati pa maphunziro pa njinga yamoto

Tsopano ndi zovuta kuti apeze funso limodzi lokhudzana ndi kulemera, maganizo a akatswiri omwe angagwirizane nawo. Funso la mtundu wotani womwe ukufunikiranso - aerobic, cardio kapena mphamvu, akadali ndi mayankho osiyana. Posachedwapa akatswiri amati nthawi yophunzitsira pa njinga yochitira masewera olimbitsa thupi kapena muholo imapindulitsa kwambiri.

Ganizirani mtundu uwu wa katundu mwatsatanetsatane.

Maphunziro a Cardio pa njinga yochita masewero olimbitsa thupi

Bicycle yochita masewera olimbitsa thupi ndi imodzi mwa zipangizo zochitirako zovomerezeka kwambiri panyumba, chifukwa zimakulolani kulimbikitsa miyendo ndi miyendo yanu, kutentha osati mafuta okha, komanso mafuta ochepa. Ndipo komabe, kuphunzitsa pa njinga yochita masewera olimbitsa thupi kungakhale kopambana kwambiri ngati mugwiritsa ntchito njira yamakono.

Nthawi yophunzitsa imasiyanasiyana ndi kawirikawiri chifukwa ilibe nyimbo imodzi, tempo kapena mphamvu. Kupita kwa machitidwe kumachitidwa mu chomwe chimatchedwa "chiwombankhanga" - kenako kulimbika, kenaka kufooka, ndiye mofulumira, ndiye pang'onopang'ono. Izi zimakuthandizani kuti muzigwira ntchito pa thupi momwe zimakhalira ndi mphamvu zowonjezera - kuyatsa makilogalamu osati pokhapokha panthawi yochita masewera olimbitsa thupi, komanso maola angapo pambuyo pake, panthawi yovuta kupuma.

Muzichita masewera olimbitsa thupi kuti musamawonongeke

Taganizirani chitsanzo cha nthawi yophunzitsira pa bicycle yomwe imakhalapo, yomwe imapezeka ngakhale panyumba ndi simulator. Kutalika kwa maphunziro ndi mphindi 50. Pa nthawi yomweyo, ndizowopsa kwambiri, ndipo zimatentha pafupifupi ma calories 500 panthawiyi.

1. 0-10 min - chingwe cholumpha pamlingo wocheperapo.
2. 10-13 min - kuyenda mofulumira pa njinga yomwe ili pafupi.
3. 13-16 mphindi - kuchepa pang'ono.
4. Mphindi 16-17 - perekani kuchuluka kwa kukwera phiri, kupotoza pedals pokhala pansi.
5. 17-19 min - pitirizani "kukwera mmwamba", koma mutayima pa pedals.
6. Mphindi 19-22 - bwererani ku malo omwe mukukhalapo ndikupitiriza.
7. 22-22: 30 min - onetsetsani kuti muthamangitse komanso mupitirize kuyendetsa galimoto.
8. 22: 30-23 min - yesetsani kupititsa patsogolo ndikupitiriza kuyendetsa galimoto.
9. Mphindi 23-25 ​​- ikani zoposa, ndikuwonjezeranso.
10. 25-26 min - dulani katunduyo ndi theka, yesetsani kuyima pa pedals.
11. 26-29 min - kuchepetsa katundu, kukhala pansi ndikuwonjezera nthawi.
12. 29-30 min - pangani katunduyo mocheperachepera, kuchepetsa liwiro.
13. 30-34 min - yendani pafupi kapena kudumpha pafupi ndi simulator.
14. 34-35 min - bwererani ku simulator ndikuwonjezera liwiro.
15. 35-35: Mphindi 30 - bwererani mofulumira kufika pa msinkhu.
16. 35: 30-40 min - kubwereza katatu kachiwiri kachitidwe kakang'ono, kwa mphindi imodzi, yowonjezereka nthawi iliyonse ndi 1 km / h.
17. 40-46 mphindi - bweretsani masitepe apitawo, koma tsopano kuchepetsa liwiro.
18. Mphindi 46-50 - pang'onopang'ono, kulola thupi kuti libwezere.

Maphunziro olimbitsa thupi pa bicycle yomwe ili pamtunda ikuthandizani kuti mukhale ndi mawonekedwe - osati kulemera kokha, komanso kupeza miyendo yabwino, m'chiuno ndi matako, komanso kulimbitsa thupi lanu la kupuma ndi mtima.

Pakati pa maphunziro pa bicycle yosungira: malingaliro owonjezera

Ndikofunika kuti musaiwale malamulo omwe amachititsa kuti machitidwe oterewa akhale otetezeka komanso ogwira mtima. Kotero, tiyeni tiwakumbutse iwo:

1. Musanayambe kuchita masewera olimbitsa thupi, yesetsani kudzipanga nokha chipangizo chophunzitsira - mukakhala pansi, mwendo womwe umatsika kumapeto umayenera kukhala wochepa.
2. Kumbuyo kumakhala koyenera pa phunzirolo.
3. Phunziroli mukhoza kumwa madzi.

Chinthu chachikulu! Musaiwale kuti musanayambe kupanikizika kwambiri muyenera kuphunzitsidwa, ndipo ngati simunachitepo nthawi yayitali, muyenera kuyamba ndi zovuta zovuta zomwe zingakonzekere thupi lanu pophunzira nthawi.