Mukhoza kuyang'ana payeso yanu kunyumba ndi mayeso osavuta
Mayeso olimbitsa thupi ndi njira yabwino kwambiri yowonetsera thupi lanu pamayambiriro atsopano. Iwo angakuthandizeni kufufuza zomwe mukupita patsogolo ndi kudziwa komwe mukufunika kusintha pazomwe mukuchita kuti mupite patsogolo.
Ngati mukufuna kuwona bwino, komanso kofunika mtengo wanu wamtundu wa thupi, mukhoza kupita ku labu la masewera kuti muphunzire VO2 Max (mpweya wabwino umene munthu angagwiritse ntchito panthawi yovuta kapena yochita masewera olimbitsa thupi) LT yanu , ndi kuchita masewera olimbitsa thupi, koma kwa anthu ambiri izi sizowona (ngakhale zili zotsika mtengo).
Ngati siwe wothamanga wothamanga, kapena mukufuna kufufuza zofunikira zina, pali mayesero ochepa omwe mungachite nokha pakhomo. Dziwani kuti mwalankhulana ndi dokotala musanachite masewera olimbitsa thupi omwe simukuzoloŵera kuti mukhale otetezeka.
Tiyeni tiyang'ane mayeso anayi olimbitsa thupi omwe mungathe kuchita, kapena pafupi, kwanu.
BMI (Mitengo ya Misa ya Thupi) Kuyeza
BMI kapena Thupi la Misala ya Thupi ndilo ndondomeko yomwe imalingalira kulemera kwake kwa thupi kwa munthu kuchokera pa kulemera ndi kutalika kwayeso. Ngakhale kuti chiwerengero cha BMI ndi chidziwitso chodziwika bwino cha thupi, chapezeka kuti ndicho chisonyezero chodalirika cha maonekedwe a thupi ndi malingaliro abwino kwambiri kwa anthu ambiri.
Mosiyana ndi miyezo yowonongeka kwa thupi , BMI silingakufotokozereni kuchuluka kwake kwa kulemera kwake ndi minofu ndi kuchuluka kwa mafuta -mangidwe a thupi, mwachitsanzo, angasonyeze kuti ali ndi BMI yambiri chifukwa cha kulemera kwa minofu, kotero chiwerengero cha BMI si chizindikiro chodalirika pa milanduyi - koma ndi njira yosavuta kuyenderera patsogolo pulogalamu ya kulemera kwa munthu wamba.
Mphamvu Zachikulu ndi Mayeso Okhazikika
Mphamvu yayikulu ndi mayesero olimbitsa thupi ndi mayesero ophunzitsidwa ndi mphunzitsi wa masewera Brian Mackenzie. Chiyeso sichikuyesa mphamvu zenizeni ndikukhazikika komwe kumayesa mayina ake, koma ndiyeso ya mphamvu yapamwamba ya thupi komanso. Nthaŵi zina amatchedwa kuyembekezera thupi la thupi chifukwa cha malo apulaneti omwe amagwiritsidwa ntchito.
Kupindula kwa mayesowa ndi kuphweka kwake, komanso momwe zimakhalira minofu yambiri kusiyana ndi maseŵera olimbitsa thupi. Mayeso angakupangitseni kuŵerenga bwino pa mphamvu zanu zamakono ndipo zingagwiritsidwe ntchito kuti muzitsatira kupita patsogolo kwanu.
Anthu ambiri omwe angathe kuchita masewera 100 amadabwa pamene sangakwanitse kukwaniritsa mayesowa. Yesani ndikudziwonera nokha. Ngati simungathe kumaliza mayeso, musadandaule. Zimangotanthauza kuti muyenera kugwira ntchito kuti muthe mphamvu zanu zazikulu .
Yesani Kuyeza
Kuyesa kukakamizidwa kwakhala kwa nthawi yayitali chifukwa ndi yosavuta komanso yothandiza, zonse zomwe zimapangitsa kuti thupi liziyenda bwino komanso ngati njira yoyezera mphamvu ya thupi ndi thanzi. Mukhoza kuyang'anitsitsa thupi lanu lakumwamba ndi kulimbitsa zomwe mukupita patsogolo. Mphamvu ya thupi lapamwamba ndi yofunikira kwa othamanga ambiri, komanso makolo omwe amatenga ana kapena zokopa, ndipo nthawi zambiri amasonyeza kuti ali ndi thupi labwino.
Mutatha kukwaniritsa mayeso, mungathe kufanizitsa zotsatira zanu ndi zikhalidwe ndi ndondomeko za msinkhu wanu ndi nkhanza ndikudziwunikira nokha pakuyesa mayeso awiri kapena atatu.
Mayeso a Kuthamanga kwa Maminiti 12
Kuyesa kwa mphindi khumi ndi ziwiri kapena "Cooper test" kunayambitsidwa ndi Dr. Ken Cooper mu 1968 kuti asilikali apange thanzi labwino ndi kupereka chiwerengero cha VO2 max. Kuyesa kuyendetsa kumagwiritsabe ntchito lero ndipo ndi njira yosavuta yowonongera thanzi la aerobic.
Mwachiwonekere, mayesero awa ndi othamanga, ndipo ayenera kuchitidwa mutatha kutentha. Zimapangidwanso bwino pamsewu kuti muthe kudziwa bwino mtunda (kapena pamsewu kapena pamtunda kumene mungagwiritse ntchito GPS). Kungolumikiza mtunda wanu muthamanga mu maminiti 12 mu chimodzi mwa njira izi kuti mupeze chiwerengero cha VO2 Max.
- Miles: VO2 max = (35.97 x miles) - 11.29.
- Milomita: VO2 max = (22.351 x kilomita) - 11.288
Kugwiritsira ntchito nambala yanu kumakulolani kuti mufanizire mtima wanu wopirira ndi anthu omwe mumakhala nawo.
Pansi pa Ziyeso Za Kugonjera Kwawo
Zoyezetsa thupi pamtunda pamwambazi zikhoza kuchitidwa kuchokera ku chitonthozo cha misewu yanu kapena kumidzi. Kuphatikizidwa, mayesero angakupangitseni lingaliro labwino la thupi lanu lonse, koma payekha lingakuthandizeni kudziwa chomwe mukufuna kuchita. Mwachitsanzo, ngati mukulimbana ndi mphamvu yayikuru ndi kupsinjika maganizo mumatha kuwonjezera kuwonjezera mphamvu zanu zazikulu. Kuvuta ndi mayeso a pushup kungatanthauze kufunika kokhala ndi mphamvu pa thupi lanu. Kuyesera kwa mphindi khumi zomwe sizikugwirizana ndi msinkhu wanu kungatanthauze kuti mukuyenera kuika maganizo anu pamtima. Ndipo BMI pamwamba pa 25 (pokhapokha ngati ndinu womanga thupi) ingasonyeze kufunikira koyang'ana zakudya zanu komanso kuchita masewera olimbitsa thupi. Zonsezi, mayesero angathe kukhala chitsimikizo choyambitsa kapena kupitiliza regimen kuti mukhale bwino.
> Chitsime:
> McArdle, William D. Kuchita Masewera Olimbitsa Thupi. Lippincott Williams ndi Wilkens, 2014.