Me pēhea te ki te whakawhanake te manawanui? Mahi whakawhanake manawanui

Endurance - te kaha o te kaiao ki te pato'ii te rohirohi i roto i ngā mahi tinana. Kei te whanganga reira i te wā, i roto i nei e taea te uaua te mahi i te mahi ngā. Iwi e Kua whakawhanakehia te haamahu, te whakatutuki angitu nui i roto i hākinakina me te mohio pai nui i roto i te ora ia rā. Ko te aha te mea nui tenei kaupapa mō kaitäkaro ngaio e kore anake, engari ano mo te hunga iwi e hiahia ana tonu ki te kia hauora, kaha, me te taitamariki.

momo

, Me koe ki te kitea i roto i te mea ko reira te aroaro o te feruri koe i roto i pehea ki te whakawhanake te manawanui. Te nuinga, kua wehea te ātete tinana ki te ahotea ki e rua momo:

1. General, ranei e kiia ana ko - takohe. Kei te whakahuatia te reira i roto i te kaha o te tinana ki te mahi i te mahi kaha nui mo te wa roa.

2. huaina te momo tuarua ko te (motuhake) motuhake faaoromai. whakaahua ana te reira i te kaha o te tinana tangata, ki te mahi i te momo ngā o te mahi i roto i te hākinakina ngā, i te tere tomu'a, mo te wa roa.

Kei te atu wehewehea te momo tuarua ki toru momo:

• Tere. Kei te whakahuatia te reira e te wā o te wā i roto i nei e taea e te tangata te mahi etahi mahi ki te taumata e tika ana o te tere me te tere.
• Coordination. Ko reira e pā ana ki te ātete o te rauropi ki te mahi nekeneke, tahi e te raveraa i ngā whakahaeretanga o hangarau, me te rauhanga.
• Power. Tenei ahua o whakaata ana te kaha o te tinana ki te tu i te ahotea tinana, kahore ngaro tona whai huatanga.

Me pēhea te ki te whakawhanake tikanga haamahu

Ki te whakawhanake i te manawanui takohe, e hiahia ana koe ki te mahi ki mahi huringa. I roto i tenei take, kia waiho nga rōpū katoa uaua ki etahi whānuitanga whai wāhi i roto i te mahi. Here mai ki te āwhina o enei momo o mahi tinana, rite haere, kauhoe, pahikara, faahee, me te ara he whakairo ohie o te wahie. He tika hoki te whanaketanga o ngā momo motuhake o ātete, ka rite ki te tikanga, mahi whakataetae. Ko te kupu, whakaaro tatou nga tikanga matua e whakamahia ana ki te whakatutuki i tenei take:

1. Ko te tikanga o te huru ōrite. Ko te tikanga tā mahi tonu i roto i te hanganga ture ki te tere aumou, manawataki me te kaha tīwera.

2. tikanga Tāupe. Here i reira ko te huringa ōrite o pikaunga, tere, kaha tīwera ranei.

3. tuaruatia te tikanga. I roto i tenei take, rawa hohoro (i roto i te 20 hēkona) mahi te mahi e, ka aru e te okiokinga me te re-kawenga.

4. Ko te tikanga porohita. Rite te tūemi whakamutunga, mahi anake te mahi hou i roto i nga huarahi hou.

5. Ko te tikanga petipeti. whakawhanakehia faaoromai i roto i te ahua o te kēmu. Fakataha ki tona whakangungu me te mana o te kare.

6. tikanga Competitive. Ko tā te reira i te mahia o ngā mahi i roto i te puka o whakataetae.

Te whakawhanake i ātete katoa

Ko te wā ki te mārama me pēhea ki te whakawhanake te manawanui. Ka arotahi te reira i runga i te tahurihuri kau whānui, rite pā reira ki tino katoa, i roto i te rerekē ki te motuhake. I tua atu, mo te whanaketanga o te manawanui motuhake i roto i ia hākinakina rapu mahi rerekē. Na te tahi mau taime i taua ako kia patunga tapu iwi ratou hauora mo te whakaaro ki o te whakatutuki i te hua.

mahi

Mahi whakawhanake manawanui, he huritaiāwhio. rere roa (ki runga, ki te 20 meneti) ratou, i roto i te aratau i whanganga.

Ko te kupu, i roto i te mahi pai ki te whakapakari i te tinana e taea te tāutuhia e whai ake:

1. Pōturi engari he ripeka roa. Ka taea e tōna roanga tae e rua haora.

2. rere nohopuku i iti iho i te tawhiti roa.

3. ia tauutuutu e haere me te rere hoki te maha o haora.

4. Ko te kauhoe puhoi, engari tonu.

5. Ko te kēmu o te whutupaoro poitūkohu ranei.

6. Cross-whenua te faahee ra i te tawhiti o te 15 km.

7. mokowhiti raupapa Taura. Raupapa e taea muri ake ki te meneti, me te toenga i waenganui i raupapa - 2-3 meneti.

8. pahikara i roto i te tere whanganga runga i tawhiti.

9. pahikara i te tere tere i runga i tawhiti poto.

Ka rite ki a koutou e taea te kite, hākinakina, whanake manawanui, he tino kanorau. Na reira ka taea e tetahi te whiriwhiri i te kōwhiringa tino tika. Ko hoki tino e kia tano otoheraa. Tautautefito te hākinakina, te whakawhanake i te manawanui, rawa wātea ki te katoa.

Ngā o te mahi

1. He hua māmālie i roto i te kawenga. I roto i te tukanga o whakangungu te tinana āta faa'aano ki kawenga nui.

2. pūnaha. Anake, ki te e mahi wā mahi, ka kawea mai e ratou painga ki te tinana. He mea tika ki mau tino nga ngā tukanga, me te whakapiki ake i i ia wāhanga hou o te kawenga. Ehara i te mea e tika ana ki te wareware hoki e pā ana ki te toenga.

3 ahu. Kaua e wareware e pai te tiaki i te huarahi whaitake anake te ngakau me te toto oko i te māuiui, a ka hoatu te hua e hiahiatia ana.

kai

Ka rite ki matau koutou, ko tino rerekē te kai o kaitäkaro me te iwi noa. A, no te whakaako te tangata te manawanui, rere te tinana i roto i o here waewae pūngao. Hei whakahoki ratou, e hiahia ana koe ki te pau te nuinga warowaihā me te ngako. Te reira i warowaihā Ko te "wahie" pai mo te kaipara.

Warowaihā. Tei ratou horopeta i runga i nga āhuatanga takitahi o te rauropi. auau rā Mōkito o 4 karamu ia 1 kg o te tinana. Heoi, ka whakangungu kaha, e whakatika tenei ahua ki 9 karamu. Kai warowaihā i roto i kore he minaminatia te taikaha, no te mea ka arahi ai ki te ahua o te ngako. Tino whakawhanake manawanui, Me ki ake i āta koutou horomanga te warowaihā me te whakahaere taimaha. Products e roto i te rota o te warowaihā he: ōti, Buckwheat, raihi, ngā rekiumu, hua me huawhenua.

Pūmua. Whakawhanake manawanui, kia tino ki te kai pūmua. Ko te auau o ia rā o te pūmua ko 1.4 g ia 1 kg tinana. I roto i wā-roa, me te whakangungu kaha, e faarahi te reira ki te 1.8 g rota o te pūmua kitea i roto i hua, ika, i hopukia, heihei me te kai kikokore whero.

Fats. whanaketanga manawanui whakatairanga te whakamahi o ngā waikawa ngakongako, kia reira kia tino ki ngā i roto i te kai ngako. kia te nui o te ngako pau 15-20 ōrau o te pūngao katoa tahuna. Ko reira utu aufauraa i te whakarongo ki nga hua, pērā i oriwa, me te hinu flaxseed, nati me te ika moana.

Kaua e wareware hoki e pā ana ki te wai. He tino nui hoki tetahi tangata Water. Ka taea te whakamahi i te reira rite i waenganui i workouts, me te i roto i.

mutunga

Ko te ahei o maha mea me te ara pai kia kite i tenei to matou tinana - ki te whakawhanake i ātete ki te ahotea. Ko te tangata e kua whakawhanakehia kaha, te raka, te manawanui me te ruruku, iti mate, he tonu i roto i te āhua pai, me wairua pai, no te mea, kia rite ki te mea e mohiotia te pai: "I roto i te tinana hauora - hinengaro hauora". Ko atu nui atu i te tinana rimurapa iri i runga i te taiepa o te moni ranei te taonga whai hua pērā o te hākinakina, rite te whanaketanga o tahurihuri kau,, no te mea tā reira te hauora o te pūnaha Cardiovascular. Tenei ko matou ki a koutou, ka kitea i roto i pehea ki te whakawhanake i te manawanui, me e te tikanga reira ko.