Pankhani yokwera mapiri, kukonzekera kuli konse. Kukweza pamwamba pa phirilo kumafuna maphunziro apamwamba kwambiri, komanso kuchitiridwa ndi malo osiyanasiyana. Kuchokera pakuphunzitsa thupi lanu ndikupereka maluso aukadaulo pazabwino komanso moyenera musanaphunzire malingaliro anu chifukwa chopirira, muyenera kuchita zambiri pokonzekera. Komabe, uthenga wabwino ndi woti mapiri amatha kuchita chilichonse ngati muli ndi mwayi wofunitsitsa. Ngakhale mutakhala maola angapo panjira yamapiri kapena kukonzekera maulendo angapo, maphunzirowa ndi ofunika kwambiri. Ndizo zonse zomwe muyenera kudziwa pokonzekera kukoka:
Zolinga zoyambirira ndi mafunso omwe amafunikira kuti akhazikitsidwe
Chiwerengero cha zolimbitsa thupi zomwe mukufuna zimadalira mtundu wa mapiri, zomwe muti muchite. Pali mitundu iwiri yamitundu ikuluikulu - expeleation ndi eppine. Kukwera, kumaphatikizapo kukwera kosavuta, mwachindunji popanda kugwiritsa ntchito zikwangwani zokulirapo komanso mpweya wowonjezera. Kutuluka kwake, kumbali inayo, kukhala ndi mzere wokhazikika wamakamisazi, ndipo antchito omwe akupita nawo adzayenda ndikutsika njira zotetezera ndikukhazikitsa misasa. Masitayilo onsewa amafunikira maphunziro, makamaka kwa nsonga za peaks ndi maulendo angapo masiku ambiri. Koma mkati mwa zida zonse ziwiri muli njira zingapo zowunikira zosiyanasiyana.
Pali mitundu ingapo ya malo okwera - m'modzi mwa iwo akuphatikiza kuyimitsidwa usiku.
M'mapiri osagwirizana, okwezawo akuyerekezedwa pamlingo wotsatira:
F = zosavuta / zosavuta kukwera modekha kapena malo otsetsereka owala, ndipo atha kuphatikizapo maulendo ena kudzera mu glacier. Ndemanga izi nthawi zambiri zimakhala zopanda zingwe (kupatula mathala).
PD = Zovuta pang'ono: zimaphatikizapo magetsi ena okwera kapena owonjezera.
AD = m'malo mwake: Ndi zina zowoneka bwino kapena zotsekemera za chipale chofewa kuposa 50%. Zabwino kwambiri zokulira.
D = zovuta ndi mwala wolimba ndi / kapena ayezi kapena chipale chofewa chomwe chimasungidwa kwa okwera kwambiri ndi zaka zambiri zokumana nazo.
TD = Zovuta kwambiri: Njira zazitali zam'madzi zazitali, zochotsedwa komanso zapamwamba. Zabwino kwambiri kwa okwera akatswiri.
Ed = zovuta kwambiri: zimakweza zovuta zomwe zimachitika m'malo omwe nthawi zonse. Nthawi zambiri mulingo wa zovuta kumawonjezeka pamene njirayo ikukulira.
Ndikofunikira kudziwa kuti zolinga zanu zoyambirira ndi ziti. Ngati mukufuna kukwaniritsa chowonjezera chomwe chimaposa kuchuluka kwanu, muyenera kuonetsetsa kuti pulani yanu yogwira ntchito imakuthandizani kuposa zomwe mudachita kale.
Pali mafunso ambiri omwe muyenera kufunsanso. Mwachitsanzo, mudzakhala nthawi yayitali bwanji ndipo nthawi yayitali bwanji ndipo nthawi youziridwa, mungathe bwanji kuphunzitsa maluso ena atsopano (mwachitsanzo, mukugwirana ndi chingwe? adzagwiritsa ntchito (mwachitsanzo, amphaka, ndi zina) komanso kuchuluka kwa kulemera kwanu. Zinthu zonsezi zimakhudza kuchuluka komwe mungafune kuphunzitsa. Koma zilibe kanthu nthawi yomwe mumatha - kutalika, kukwera ndi kabatizo ndikofunikira ndipo ziyenera kukhala gawo lofunikira pakukonzekera kwanu kwa mapiri. Ichi ndichifukwa chake maphunziro oyenera olimbitsa thupi amafunikira, kukupatsani mwayi wautali, kusunthira mwachangu komanso kulimba, kusamutsa katundu wolemera panjira yanu ndikubwezeretsa msanga.
Kwa othamanga kapena opambana, wowongolera amalimbikitsidwa nthawi zonse. Samangopereka chitetezo komanso kugwira ntchito kwa kukwera kwanu, komanso kukhala ndi chidziwitso chabwino m'deralo, ndipo kungakuthandizeninso kuyenda m'njira. Ngakhale ndi kalozera, njira yophunzirira yokhazikika ikufunikirabe, popeza maboma alipo monga othandizira, koma sangakuthandizireni.
Maphunziro
Nthawi zambiri amakonzekera masabata ochepera 8 asanakwere. Zachidziwikire, zimatengera zovuta za vertex ndi nthawi yayitali ya kukwera. Kwa maulendo ataliatali okhala ndi malo ovuta, oyambirirawo mutha kuyamba kuphunzira, zabwinoko. Pakadali pano, ndikofunikira kutsatira zithunzi zopitilira muphunziri. Zoyenera, muyenera kuchita masewera olimbitsa thupi komanso kulimbitsa thupi katatu pa sabata. Zitha kukhala zothandiza pakugwiritsa ntchito maphunziri m'magawo angapo:
Gawo loyamba - kulimbitsa thupi
Gawo loyamba la maphunziro anu liyenera kuyang'ana kwambiri pakuphunzitsa kwakuthupi. Kwa othamanga komanso omwe nthawi zonse amathamangira kapena kuyenda pamapazi, izi zitha kukhala zosavuta, ndipo iyi ndi nkhani yongosintha zolimbitsa thupi zanu. Kwa iwo omwe sagwiritsidwa ntchito pochita masewera olimbitsa thupi kwambiri, gawo ili limapereka thupi lanu nthawi yokwanira kusintha boma latsopano. Onetsetsani kuti muli ndi maphunziro onse a mtima ndi maphunziro.
Gawo lachiwiri ndikukonzekera kuchuluka kwa kukwera
Mukakhazikitsa gawo lanu lophunzitsira ndi luso la magalimoto, muyenera kukonzekeretsa thupi lanu kumapiri. Kwezani zolimbitsa thupi zanu ku mulingo watsopano pogwiritsa ntchito maphunziro apadera a mapiri, monga maulendo ataliatali ndikukweza. Yesani kukhala woyenera kukhala mapiri osiyanasiyana ndi ma verties ang'onoang'ono kuti muwone gawo lanu lotonthoza.
Gawo lachitatu - machitidwe ofanana
Pa gawo lachitatu, muyenera kuchita zomwe zikufanana ndi zomwe mudzachite. Izi zikutanthauza kuti muyenera kuphunzitsa munyengo yomweyi, inyamule katundu yemweyo ndikupanga nthawi yayitali kuti muwone kupirira kwanu. Sizinatheka nthawi zonse - ngati mwakhala ku Russia, koma mukufuna kupita, mwachitsanzo, ku Alps, - koma tikupangira kuyesera kuti mlandu ukhale pafupi momwe ungathere.
Zomwe muyenera kuthandizira pulogalamu yanu yophunzitsira
Kuphunzitsa kangapo pa sabata ndiye njira yabwino yokonzekeretsa thupi lanu ku nsonga iliyonse. Kukhalapo kwa tchati chowonekera ndi zolimbitsa thupi pafupipafupi kumakuthandizaninso malingaliro anu, kukonzekera kuyesa mayeso. Ndikofunikira kuti muphunzitse kwambiri momwe angathere, kusiya nthawi yokwanira kuti mubwezeretsenso mpaka kuvulala. Kusamala ndikofunikira, choncho timatsindikanso kufunika kokhala ndi dongosolo la ntchito. Nayi madera omwe muyenera kuyang'ana:
Cardio. Cardiotranspare ndikofunikira kuti musinthe gawo lonse la mtima wanu ndi mapapu ndipo muyenera kukhala mtundu woyamba wa maphunziro omwe mumachita pokonzekera phirilo. Pali masewera ambiri a aerobic omwe angapangitse mtima wanu kusangalatsa ndikupangitsa kuti thupi lanu lizitha kugwiritsa ntchito mpweya wabwino. Izi ndi monga:
Thamanga
Njinga
Kusambira
Kulumpha
Kuvina
Chingwe
Kuyenda Pamphamvu
Kungoyenda
Bokosi
Kuzungulira
Maphunziro a Cardio ayenera kukhala gawo la dongosolo lanu
Kuchita maphunziro. Gawo lina lofunika kwambiri la kuphunzira kwanu ndi maphunziro apakatikati. Kuchita masewera olimbitsa thupi kumakulitsa phindu la mtima, ndikupangitsa kuti mtima wanu ukhale wamphamvu komanso kukonza njira yanu ya anaerobic. Zimaphatikizapo zingapo mwamphamvu kwambiri kusinthana ndi nthawi yopuma.
Nthawi yopuma ino, mutha kubwezeretsa mphamvu zanu ndikusintha zokolola zonse mothandizidwa ndifupikitsa, koma zolimbitsa thupi. Ubwino wophunzitsira okwera ndikugwira ntchito kumayiko osiyanasiyana. Njirayi yomwe idachitidwa kwa nthawi yayitali idzawonjezera mphamvu ya mtima wanu kupopa magazi kudzera mthupi.
Mphamvu ndi kupirira. Kwa Allpine, ndi kutulutsa mapiri, mudzakhala ndi thumba la thumba. Chifukwa chake, masewera olimbitsa thupi aliwonse omwe akugwirizana ndi malo omwe ayenera kunyamula kuuma kwakukulu kwa katundu wolemera ndikothandiza. Ndi momwe mungapangire chipiriro chanu. Kwa mapiri a mapiri, muyenera kuwonjezera mphamvu ya minofu yonse yamiyendo, komanso minofu ya khungwa. Musaiwale kuti kusinthasintha sikofunika kwenikweni, choncho kutambasula ndikofunikira tsiku ndi tsiku. Okwera ena amawonjezera yoga kupita ku modeot.
Kukwera. Kuzolowera mpumulo komanso nyengo nyengo ikuvomerezedwa kwa aliyense amene akukonzekera ulendo wamapiri. Mosiyana ndi maulendo wamba wamba, mapiri amapanga zovuta zingapo mosiyanasiyana. Mtundu wa mtunda umatha kusintha kwambiri, motero ndikofunikira kukonzekera maulendo osiyanasiyana m'malo osiyanasiyana a dzikolo. Konzekerani misonkhano yovuta kwambiri monga momwe timachitikira, ndipo yesani kupereka tsiku lanu lotanganidwa kwambiri kuchokera ku lingaliro la kulemera kwa chikwamacho, magetsi maola komanso kutalika koyembekezera.
Luso / okwera. Njira yanu iyeneranso kuyang'ana pa gawo la luso laukadaulo, monga kukwera kapena nkhanu, ntchito ya chingwe kapena kugwiritsa ntchito zida zosiyanasiyana. Ndikofunikira osati kukhala ndi mphamvu, mphamvu ndi mtima wophunzirira mapiri, komanso kudziwa momwe mungathanirane ndi malo ovuta omwe siophweka kuyenda. Kuphatikiza apo kumatha kukhala njira yabwino yochitira bwino komanso kulimbikitsa minofu yokwera.
Maphunziro amisala. Kuphatikiza pa kukonzekera kwa mapiri, mufunika kupirira. Ichi ndiye chizindikiritso cha kulimba mtima kwanu komanso kudzidalira ndipo kungakhale chifukwa chochita bwino kapena kulephera. Njira yabwino yophunzitsira malingaliro ndikukhazikitsa zolinga ndi zolinga, osati zomaliza zokha, komanso zofunika kukhulupirira. Ntchito zazing'ono zingakuthandizeni kuti muzikhala olimbika ndikusungabe pakuphunzira.
Ngati mungatope msanga, onetsetsani kuti dongosolo lanu la ntchito limakhalanduna, komanso lili ndi kapangidwe kake. Yesani malo osiyanasiyana okwera, phatikizani malo, malingaliro ndi zovuta, ndikusintha luso lanu m'nyumba ndi kunja.