Anaerobic me te tukupūngao takohe

He taumaha tokomaha wahine me te tangata, e hiahia ana koe ki te maka i roto i te wa poto, me te ki te iti kino ki to ratou hauora. He he he tikanga motuhake e whai wāhi te mahi tinana mo whai hua mate taimaha.

Ka rite ki te tikanga, i reira e rua ngā rautaki manawa taketake e kua whakamahia i roto i te whakangungu tinana. Ko te momo tuatahi - he respiration hāorakore, te rua o nga - takohe respiration.

Ko te whakaaro matua o te pūnaha romahā ko te whanaketanga o ngā rāpoi ngota whakaaro e te ki hei toa pūngao. Ka rite ki te tikanga, rongoa te pūngao katoa i roto i enei rāpoi ngota, i te haamau'araa i tona rōrahi whakaora āta.
mahi takohe rapu i te kāinga te whakamahi o te hāora hei acceptor. Hoki ngā tenei tukanga i roto i pūkahukahu o te tangata, i roto i nei whenumi hāora te me kaha ki te whānuitanga nui. State o whekau he pānga tika i runga i te tōtika o te huarahi whakaako mō te ngaronga taimaha. mahi i ia te wā ka taea te pūkahukahu ki te whakakaha me te whakawhanake i te mahi, e kore ka pā te hauora whānui o te tangata.

hāorakore Ko te tukanga atu tere, rite hono ki te atu rōpū o ngā rāpoi ngota, e kore hoki e te hiahiatia mahi hāora. E mea pinepine whakamahia mō te whakangungu kaha. Ko e maha enei akomanga tahi e te hanganga o te waikawa lactic i roto i te kiko uaua, i te mea te take o te mamae. Hei karo i tēnei, ko reira e tika ana ki te whakapiki ake i te kawenga āta me wā whakahaere whakangungu.

Ehara i te iwi katoa i te wa me te whai wāhi ki te toro te hī te hī ranei salons. Na reira haukori ki te ngaro taimaha i te kāinga, ko te kōwhiringa pai ki te tōtika whakaiti taimaha. I roto i te akomanga he mea tika ki te mahi respiration takohe, ki te tiki i hua pai i roto i te wā poto ngā o te wā. I roto i te īngoa, i reira te mea he tahunga tere o te kiko ngako.

Kia mōhio e Me timata tukupūngao takohe i workouts taahiraa no te faaineine i te tinana mo te kawenga ake nei. Tikanga, te tukanga o tahu te ngako haamata i muri i te wā hawhe-haora tuatahi. Ko te hunga e whai wāhi i roto i te wā, turanga ngako tīmata ki "koero" i muri i te 10 meneti tuatahi o te mahi.

Hei timata ki te whakahaere akomanga 2-3 wā i te wiki. e kia ranea mo te Habituation āta o te rauropi tenei me ki te karo i ngāwari. ake i āta koutou workouts ki 4-5 wā. O te akoranga, i runga i te auau pukumahi tika pānga te āhua noho me te mahi hōtaka. Na, tae noa i muri i te ra rohirohi i te mahi, ka taea e koe te tīpako hawhe haora ki te kawe i roto i mahi timatanga i te kāinga.

I mua i ki te tīmatanga o ngā akomanga tīpako hoki ratou he kakahu whakamarie, i nei e whakawhirinaki te hua whakamutunga. O te akoranga, i reira kia kia kore arai i te kaupapa o te kakahu, te pēhi i ngā huānga (pokohiwi, kaimono kāpia kaki) me taha wewete. kia whai wāhi te kakahu ki te mahi o te tinana tangata. He mea tika ki te whiriwhiri i tētahi waiata hihiri e mahi e kia hari, me te koa i te momo o mahi. Te whakakotahi āhuatanga o haukori, me te kanikani nekehanga hanga ake marama haapiiraa me fakangalongata'a.
Ka taea te kite i te rerekētanga tuatahi i roto i te whawhai ki taimaha i te taikaha me te ngako tinana kua muri te wā tuatahi. faarahi hoki te pānga o te mahi tinana te akoranga mirimiri atu, he kai whārite, maimoatanga wai, ki te tono o moni motuhake hoatu te whakapati kiri me te elasticity, me ētahi atu