Yadda za a ci gaba da jimiri? Darussan tasowa jimiri

Jimiri - da ikon da kwayoyin da su yi tsayayya gajiya a lokacin jiki aiki. An auna lokaci, a lokacin da tsokoki iya yin wani musamman aiki. Mutanen da suka ci gaba halin iya jurewa, kai babban rabo mai girma a cikin wasanni da kuma fi kyau Feel a rayuwar yau da kullum. Wannan shi ne dalilin da ya sa wannan batu yake da muhimmanci ba kawai ga masu sana'a da 'yan wasa, amma kuma ga mutanen da suka ko da yaushe so ya zama lafiya da, mai aiki da matasa.

iri

, Kana bukatar ka sami abin da shi ne kafin ka gane yadda za a ci gaba da jimiri. Ainihi, jiki da juriya ga danniya ne zuwa kashi biyu iri:

1. General, ko kamar yadda shi ne ake kira - aerobic. An bayyana a cikin jikin ta ikon yin babban tsanani aiki na dogon lokaci.

2. Na biyu irin aka kira na musamman (musamman) jimiri. Yana bayyana da ikon na jikin mutum yin wani irin aiki a wani musamman wasanni, a daidan kudi, na dogon lokaci.

Nau'i na biyu da aka kara subdivided cikin uku subspecies:

• Speed. An bayyana ta da wani tazara na lokaci a lokacin da wani mutum zai iya yi wasu ayyuka da matakin da ya dace na taki da kuma gudun.
• Coordination. Shi ne game da juriya da kwayoyin zuwa motor aiki, tare da yin daban-daban fasaha da kuma dabara ayyukan.
• Power. Wannan irin nuna jiki ta ikon yin tsayayya da jiki danniya ba tare da rasa ingancinta.

Yadda za a ci gaba halin iya jurewa da hanyoyin

Don ci gaba aerobic jimiri, kana bukatar ka magance cyclic bada. A wannan yanayin, duk da tsoka kungiyoyin kasance wasu har da hannu a cikin aikin. Ga zo da taimakon da wadannan iri jiki aiki, irin na tafiya, iyo, hawan keke, gudun kuma ko da wani sauki yanke makãmashi. Ga ci gaban da takamaiman iri juriya ne wajibi, kamar yadda mai mulkin, gasar bada. Saboda haka, mun yi la'akari da babban hanyoyin amfani don magance wannan batu:

1. A Hanyar uniform hali. A Hanyar ya shafi ci gaba da aiki a yarda da akai gudun, launi da kuma mawadãta.

2. m Hanyar. A nan akwai m canji na kaya, gudu, ko mawadãta.

3. A Hanyar mayar da. A wannan yanayin, da motsa jiki da aka yi sosai da sauri (a cikin 20 seconds), sa'an nan ya bi ta hanyar mai natsuwa, kuma da sake load.

4. The madauwari Hanyar. Same kamar yadda na karshe abu, kawai sabon darasi an yi a cikin kowane sabon m.

5. A caca Hanyar. Jimiri da aka ɓullo da a wani irin wasan. Tare da ta horo da kuma iko da motsin zuciyarmu.

6. m Hanyar. Ya unshi da kisan daban-daban bada a cikin nau'i na gasa.

Developing total juriya

Yana da lokaci zuwa fahimta yadda za a ci gaba da jimiri. Yana zai mayar da hankali a kan janar restlessness, kamar yadda ya shafi cikakken kowa da kowa, da bambanci ga takamaiman. Bugu da kari, ga ci gaban da takamaiman jimiri a cikin kowane wasanni bukatar daban-daban bada. Kuma wani lokacin da irin wannan nazarin sa mutane sadakar da kiwon lafiya saboda cimma sakamakon.

darussan

Darussan tasowa jimiri, suna cyclical. Sun gudu dogon (har zuwa minti 20), a cikin daukar yanayin.

Saboda haka, daga cikin mafi kyau darussan karfafa jiki za a iya gano kamar haka:

1. Slow amma dogon giciye. Its duration iya isa sa'o'i biyu.

2. Fast Gudun a kasa da nĩsa.

3. alternating tafiya da gaggãwa ga dama hours.

4. The m amma m iyo.

5. A game da kwallon kafa ko kwando.

6. Cross-kasa gudun kan a nesa na 15 km.

7. tsalle Igiya jerin. Series iya wuce har zuwa minti daya, da kuma sauran tsakanin jerin - 2-3 minti.

8. bike a auna taki a tsawon nisa.

9. bike a wani m taki kan short nisa.

Kamar yadda ka gani, wasanni, tasowa jimiri, ne quite bambancin. Saboda haka wanda zai iya zabi mafi dace zaɓi. Uzuri ne ga tabbatar da zai zama bai dace ba. Musamman wasanni, masu tasowa, da jimiri, kaucewa m ga dukan.

Sharuddan motsa jiki

1. A hankali a hankali karuwa a load. A kan aiwatar da horar da jiki a hankali adapts manyan lodi.

2. din. Kawai idan darussan da ake yi a kai a kai, za su kawo amfani ga jiki. Wajibi ne a tsananin tsayar da kuma hanyoyin da kara a kowane sabon mataki na load. Ba lallai ba ne su manta da kuma game da sauran.

3 girma. Kada ka manta da cewa kawai m m zai kare zuciya da jini daga overwork, kuma za su ba da ake so sakamakon.

abinci

Kamar yadda ka sani, da rage cin abinci na 'yan wasa da kuma talakawa mutane ne muhimmanci daban-daban. Idan mutum ya horar da jimiri, jiki gudanar fitar da makamashi hannun jari. Don mayar da su, kana bukatar ka cinye yafi carbohydrates da fats. Yana carbohydrates ne mafi kyau "man fetur" ga wani dan wasa.

Carbohydrates. Su kashi dogara a kan mutum halaye da kwayoyin. Mafi qarancin kullum kudi na 4 grams da 1 kg na jiki. Duk da haka, a lokacin da m horo, wannan adadi yakan zuwa 9 grams. Ci carbohydrates a wuce haddi ba kyawawa, domin shi zai kai ga bayyanar mai. Rayayye tasowa jimiri, bukatar hankali kara your carbohydrate ci da kuma iko da nauyi. Products dake dauke da wani yawa na carbohydrates ne: hatsi, buckwheat, shinkafa, legumes, 'ya'yan itãcen marmari da kuma kayan lambu.

Sunadaran. Developing jimiri, tabbata ga ci gina jiki. A kullum kudi na gina jiki shi ne 1.4 g da 1 kg jiki. A lokacin da dogon lokacin da m horo, yanã ƙara wa 1.8 g yawa na gina jiki samu a qwai, kifi, venison, kaji da ramammu ja nama.

Fats. jimiri ci gaba da inganta harkokin yin amfani da m acid, fats Saboda haka ya kamata a tabbatar an hada a rage cin abinci. The adadin mai cinye ya zama 15-20 bisa dari na jimlar makamashi ƙone. Yana da daraja da biyan hankali ga kayayyakin, kamar zaitun da flaxseed mai, da kwayoyi da kuma teku kifi.

Kada ka manta da kuma game da ruwa. Ruwa ne mai muhimmanci sosai ga wani mutum. Ana iya amfani da a matsayin tsakanin workouts, kazalika a lokacin.

ƙarshe

Our jiki ne iya abubuwa da yawa da kuma hanya mafi kyau don ganin wannan - su ci gaba da juriya ga danniya. Mutumin ya ci gaba ƙarfi, sirri, jimiri da daidaituwa, kasa da lafiya, shi ne ko da yaushe a mai kyau siffar da kyau ruhohi, saboda, kamar yadda ne da aka sani: "A lafiya jiki - m hankali". Irin wannan amfani da dukiya da wasanni, kamar yadda ci gaban restlessness, shi ne mafi muhimmanci fiye da inflated jiki ko rataye a bango na tsabar kudi, domin ya shafi kiwon lafiya na zuciya da jijiyoyin jini tsarin. A nan muna tare da ku da kuma gano yadda za a ci gaba da jimiri, da kuma cewa shi kullum ne.