Momwe mungapezere gawo lonse lochita masewerawa maminiti asanu ndi awiri okha
Pamene ndikuyenda, chimodzi mwa zinthu zosavuta kuti ndilole - ngakhale pamene sindikufuna - ndizochita masewera olimbitsa thupi. Pakati pa kupanga ndege zanga, kusintha ma hotelesi, ndi kupita ku misonkhano yanga pa nthawi, pangotsala nthawi yochepa yokhala ndi olimbitsa thupi, yopuma mtima.
Koma mwina pali chiyembekezo! Powathandiza oyendetsa bizinesi kupeza njira zatsopano zoyenera kuchita masewera olimbitsa thupi panthawi yochita bizinesi yochuluka, ndinakambirana ndi Chris Jordan, mtsogoleri wa Exercise Physiology ku Human Performance Institute.
The Human Performance Institute ndi chigawo cha Wellness & Prevention, kampani ya Johnson & Johnson. Chris adalenga ndikugwiritsira ntchito zochitika ndi kayendetsedwe ka kayendetsedwe ka Athitchini ya Athitchini ya Institute ndipo ali ndi udindo wopititsa patsogolo ndi kuyendetsa mapulogalamu onse olimbitsa thupi.
Bungwe la Bungwe la Human Performance Institute Coach, Brett Klika, analemba nkhani yokhudza sayansi ya High-Intensity Circuit Training (HICT) ndipo anapereka chitsanzo cha ntchito yoyenera yogwiritsira ntchito mfundozo. Maphunziro a "mphindi 7" ndi abwino kwa oyenda malonda chifukwa kuwonjezera pa kusatenga nthawi yochulukirapo, zimangogwiritsanso ntchito masewero olimbitsa thupi, kutanthauza kuti simukusowa kuti mukhale ndi zipangizo zolemera (kapena zolemetsa) zomwe mungachite pamene akuyenda.
Kodi ndi mavuto ena ati omwe akuyenda bizinesi akakhala oyenerera paulendo?
Oyenda amalonda, kapena "Othandiza Achinyamata" monga momwe timawatchulira ku Human Performance Institute, amathera nthawi yochuluka akukhala pa ndege, amagwira ntchito maola ochuluka kwambiri, nthawi zonse amakhalapo ndi mafoni awo, amakhala ndi "nthawi yochepa," yomwe Kupita ku masewera olimbitsa thupi kunyumba kwawo kapena hotelo, ndipo mwina sangakhale ndi nthawi kapena chifukwa chochita nawo mwambo wamakhalidwe owonjezera.
Fotokozerani mphindi zisanu ndi ziwiri.
Ndizochita masewera olimbitsa thupi (HICT) omwe amaphatikizapo machitidwe a aerobic ndi zovuta zolimbitsa thupi pogwiritsa ntchito kulemera kwa thupi. Pali zochitika 12 zokwanira, zomwe zimagwiritsidwa ntchito kwa masekondi 30 mwatsatanetsatane ndi kupuma pang'ono pakati pa zochitika. Dera lina, ndi masekondi asanu mpaka asanu ndikukhala / kusintha pakati pa zochitika, totali pafupifupi maminiti 7.
Zomwe timaphunzira zimapezeka mu nkhani yapachiyambi mu nyuzipepalayi.
Kodi chinali chosowa / chifukwa cha chilengedwe chake?
Ndapanga masewero olimbitsa thupiwa a HICT kwa ochita bizinesi omwe amalembedwa nthawi kapena "Othamanga Maphwando." Ntchitoyi imapangidwa kuti ipangidwe mu chipinda cha hotelo popanda chilichonse, khoma, ndi mpando, ndipo imaphatikizapo zochitika zolimbitsa thupi. Ndimadzipereka mwachangu pa Maphunziro a Pakati pa Zopambana kuti akhale yochepa, yovuta, yosayima. Ndi njira yowonjezera komanso yovuta kuigwiritsa ntchito kwa aliyense, pena paliponse, nthawi iliyonse, yomwe ingapereke gawo lotetezeka, logwira ntchito, komanso lothandiza kwambiri. Ngakhale kholo losakwatira lomwe silingakwanitse kugwiritsira ntchito masewera olimbitsa thupi kapena zipangizo zamakono zamakono zingagwiritse ntchito.
Kodi zimasiyana motani ndi njira zina (zomwe zikugwira ntchito, kungochita masewera olimbitsa thupi, ndi zina zotero)?
Ndipamwamba kwambiri yophunzitsira dera lophunzitsira. Maphunziro oyendera dera omwe akuphatikizapo kukaniza thupi akhala akuzungulira mtundu umodzi kapena wina kwa nthawi ndithu. Maphunziro a madera amasiku ano apangidwa ku England mu 1953. Komabe, ndondomeko yanga imaphatikizapo zochitika za aerobic (mwachitsanzo, kulumphira jacks, kuthamanga m'malo) ndi machitidwe osiyanasiyana otsutsana (mwachitsanzo, kukakamizidwa, masewera) yonjezerani mphamvu ndi kuchepetsa nthawi yonse yopangira ntchito.
Zotsatira zake zolimbitsa thupi zimathandiza kuti gulu limodzi la minofu likhale lopulumuka pamene lina likugwiritsidwa ntchito. Mwachitsanzo, mapapo amatsatiridwa ndi kukankhira ndi kusinthasintha. Kotero miyendo imapuma panthawi yomwe mukukwera. Izi zimakuthandizani kuyika mphamvu ndi mphamvu zambiri muzochita zolimbitsa thupi ndikusunthira mwamsanga ndi kupuma kochepa pakati pa zochitika. Izi zingatanthawuze zochepa kwambiri, koma zogwira ntchito mwakhama.
Kodi kumaliza mphindi zisanu ndi ziwiri kungagwire ntchito bwanji?
Momwemo, timalangizira maulendo awiri kwa mphindi pafupifupi 15 mpaka 20 kuchitapo kanthu pa masiku atatu osagwirizanitsa sabata iliyonse. Komabe, ntchitoyi imakhazikitsidwa pa maphunziro apamwamba kwambiri ndipo kafukufuku wathu amasonyeza kuti thupi limapindula chifukwa chokhala ndi nthawi yochulukirapo nthawi yayitali.
Mfungulo ndi mphamvu. Powonjezera mphamvu, yofupikitsa ntchitoyo ikhoza kukhala yopereka chithandizo chomwecho.
Pogwira ntchito yolondola, dera limodzi la mphindi zisanu ndi ziwiri, lomwe limagwiritsidwa ntchito nthawi zonse pamasiku atatu osagwirizana ndi sabata, lingapereke zowonjezereka zolimbitsa thupi.
Kuphatikizanso, dera limodzi la mphindi zisanu ndi limodzi lingathe kulimbitsa mphamvu zanu kwa nthawi yambiri mutatha. Inde, muyenera kuchita masewera olimbitsa thupi m'mikhalidwe yanu yotetezeka kotero tikulangize aliyense amene akufuna kuyesa ntchitoyi kuti adziwe kuti adokotala amuthandizidwe kuti adziwe kuti ali ndi thanzi labwino komanso kuti awatsogolere poyambira.
Ntchito za HICT zingathandizenso anthu omwe akuyesera kuchepetsa thupi ndi mafuta. Choyamba, ntchito za HICT zimawotcha ma calories ambiri panthawi yochepa yopangira ntchito kuti zikhale zofulumira komanso zosavuta kuti zisawonongeke. Chachiwiri, izi zowonjezereka kugwira ntchito zowonjezera zingapangitse kuti phindu la ntchito likangoyamba kuwonjezereka kwambiri kusiyana ndi kuyesayesa mwamphamvu. Chachitatu, kuphatikizapo kuteteza thupi kumathandiza kuchepetsa minofu ndi kulimbikitsa kutaya kwa mafuta. Potsirizira pake, ntchito za HICT zimapanga makateni amtundu wapamwamba ndi hormone ya kukula, panthawi ndi pambuyo pomaliza thupi, zomwe zingapititse patsogolo kutaya kwa mafuta.
Ambiri amalonda amalonda amayang'ana pa cardio pamene akuyenda (kuthamanga, kuyenda, mapepala apamwamba, etc.); kodi pali vuto lililonse?
Kukaniza maphunziro ndi ofunika kwambiri monga maphunziro a aerobic (cardio). Kukaniza maphunziro kumathandiza kukhalabe ndi minofu, kuyendetsa kagayidwe ka thupi, kusunga minofu yathu, mafupa ndi ziwalo mwamphamvu, kulepheretsa kuvulala, ndi kusintha thupi lathu.
Kawirikawiri, mumayenera kuchita maphunziro awiri otsutsa sabata iliyonse. Kulepheretsa kukanika kwanu panthawi yoyendayenda kungachititse kuti misala iwonongeke komanso musamapite pulogalamu yanu yolimbitsa thupi. Mafilimu anga a HICT akuphatikizapo kuphunzitsa mofulumira komanso kukanikira mwamsanga kuti athandize Othandizira Athu a Makhalidwe a Pakompyuta amakhala ndi maphunziro omwe amathandiza kuti asamapitirize kuphunzitsidwa pamene ali "panjira."
Ndi mbali yanji ya masewero olimbitsa thupi amene amachititsa anthu ambiri kuphonya (kapena kusokonezeka)? Kodi ndi zotheka bwanji kuti mukhale opanda ntchito?
Ochita zamalonda nthawi zambiri amasiya maphunziro osakanikirana ndikuyang'ana pa maphunziro a aerobic pamene ali kutali ndi nyumba (tawonani pamwambapa).
Popeza oyendetsa bizinesi ndi ochepa pa nthawi, kutambasula pambuyo pochita masewera nthawi zambiri kumadumpha. Izi zingapangitse minofu yolimba komanso yosasangalatsa pokhala pa ndege komanso pamisonkhano yambiri. Kusinthasintha kovuta kumapangitsanso kusokoneza machitidwe anu ndi njira zanu ndikukupangitsani kuvulazidwa.
Oyenda amalonda angakhalenso otopa pambuyo pa maulendo apadziko lonse ndi misonkhano yambiri. Izi zingapangitse kukhala ndi nthawi yaitali, yolimbikitsidwa komanso yolimbikitsidwa ngati kuyendayenda pang'onopang'ono kwa ola limodzi kapena kukonda zolimbitsa thupi pogwiritsira ntchito zolemera kwambiri kuposa nthawi zonse komanso mwinanso osauka ndi mawonekedwe. Izi ndi zochuluka kuposa khalidwe. Ntchito zogwirira ntchito ziyenera kukhala zapamwamba pa kuchuluka. Oyendayenda amalonda angakhale bwino kuti adziwetse bwino komanso asungulumwenso atatha ulendo wautali kapena msonkhano, ndikuchita mwambo wochepa, wovuta, komanso wotetezeka.