Pankhani ya thanzi labwino, thupi labwino limakhala ndi gawo lalikulu. Ndipotu, Centers for Disease Control and Prevention (CDC) imagwirizanitsa zochitika zochitika nthawi zonse kuti kuchepetsa chiopsezo cha matenda a mtima, matenda a shuga a mtundu wa II, khansa zina, kupititsa patsogolo thanzi la mnofu, kuwonjezera thanzi labwino, ndi kukhala ndi moyo wabwino ndi ukalamba. Ndipo izi ndizochepa chabe phindu. Kafukufuku wofalitsidwa mu 2014 ya Interface Focus anapeza kuti thupi labwino limakhala lokonzeka m'maganizo komanso mwakuthupi, komanso kuti adziwitse, pomwe maphunziro ena a 2014 adasindikizidwa mu Sports Medicine anapeza kuti kukhala ndi thanzi labwino kwa ana kunkagwirizana ndi kudzidalira, kuchepetsa chiopsezo cha matenda a mtima ndi zoopsa zapakhungu.
Kuchita masewera olimbitsa thupi kumathandizadi thupi.
Inde, anthu ambiri amadziwa kuti pali phindu limene limabwera chifukwa chokhazikitsa thupi labwino. Chinyengo ndikumvetsa chomwe, ndendende, "kukhala wathanzi" ndi, ndi momwe munthu angapitire kuti akwaniritse. Izi ndizo zigawo zisanu zomwe zimapangitsa kuti thupi likhale labwino. Izi zigawo zisanu, zomwe zimapangitsa munthu kukhala ndi mtima wolimba mtima, kupirira, kupirira, kusinthasintha, ndi kusintha kwa thupi-ndilo dongosolo la American College of Sports Medicine's (ACSM). Chida chothandizira kukonzekera ndikuchita mwambo wanu wokonzekera bwino.
1 - Kupirira kwa mtima
Kupirira kwa mtima (komwe kumatchedwa cardioviratory endurance kapena aerobic thupi) kumatanthawuza thupi lanu kuthekera bwino ndi kudya bwino oxygen ndi kupereka ku matupi a thupi lanu mwa njira ya mtima, mapapo, mitsempha, zotengera, ndi mitsempha. Mwa kuchita masewero olimbitsa thupi omwe amachititsa mtima wanu ndi mapapo, mumatha kusamalira kapena kupititsa patsogolo kutulutsa bwino kwa oxygen ku machitidwe a thupi lanu, kupititsa patsogolo kagayidwe ka maselo ndi kuchepetsa mavuto a moyo wa tsiku ndi tsiku.
Chifukwa chakuti matenda a mtima amenewa amafa pafupifupi 630,000 ku United States chaka chilichonse, kuyamba pulogalamu yolimbikitsira yomwe imapangitsa kuti thupi likhale lolimba ndilofunika kwambiri. Kuthamanga, kuyenda, kuyendetsa njinga, kusambira, kuvina, maphunziro a dera, ndi bokosi ndizochepa chabe zomwe zimagwiritsidwa ntchito popindulitsa thanzi la mtima.
Chinsinsi, ndithudi, ndi chosagwirizana. Momwe ntchito ya ACSM imathandizira ochita masewera olimbitsa thupi oposa masabata 150 mlungu uliwonse, kapena masewera olimbitsa thupi a 75 minutes. Zingamveke ngati zambiri, koma zimapitirira mphindi 15 mpaka 30 zochita masewera olimbitsa thupi pa tsiku, masiku asanu pa sabata, malingana ndi momwe mukuvutikira.
2 - Muscular Endurance
Kupirira kwachisoni ndi chimodzi mwa zinthu ziwiri zomwe zimapangitsa kuti thupi lonse likhale ndi thanzi labwino. Ganizirani za kupirira kolimba monga momwe gulu lina la minofu limatha kupitirizabe kuthana ndi vuto linalake. Anthu okwera maulendo akutali amapereka chitsanzo chabwino. Kuti apitirize kuyendetsa njinga pamtunda wautali, kawirikawiri pokwera kwambiri, okwera maulendo amayenera kukhala ndi minofu yopanda kutopa m'miyendo yawo. Minofu yosagonjetsa imeneyi ndi umboni wa kupsyinjika kwamtendere.
Chimodzimodzinso, kugwira plank kuti likhale ndi mphamvu yayikulu ndi chitsanzo china cha kupirira kovuta. Mukakhala ndi nthawi yambiri yogwiritsira ntchito mimba yanu ndikugwiritsira ntchito thupi lanu molimba, kupirira kwanu kwakukulu, mimba, ndi mapewa.
Ndikofunika kuzindikira kuti, kupirira kovuta ndi minofu yeniyeni. Izi zikutanthawuza kuti mungathe kukhala ndi zipiliro zapamwamba m'magulu ena amtundu (ngati anthu oyendetsa njinga zamoto kupirira miyendo yawo) popanda kwenikweni kukhala ndi msinkhu womwewo wa chipiriro m'magulu ena a minofu. Mofananamo, momwe mungasankhire kupirira minofu muyenera kukhala okhudzana ndi thanzi lanu kapena zolinga zanu.
Mwachitsanzo, chifukwa cha thanzi, mungafune kukhala ndi chipiriro chokwanira kuti mukwere pamwamba pa masitepe angapo kapena kukweza katundu wanu ndikupita nawo kunyumba kwanu. Koma ngati mukufuna kukhala wochita maseĊµera olimbitsa thupi, omwe angakwanitse kuchita masewera olimbitsa thupi omwe amafunikira kupweteka kosalekeza, monga njira zolepheretsa, CrossFit, kapena njinga zamoto, mungafune kuika patsogolo kwambiri maphunziro omwe amagwiritsira ntchito maphunzilo amphamvu obwerezabwereza ndi masewera omwe amachititsa masewera kuti akuthandizeni kukhala wothamanga wabwino.
3 - Mphamvu zolimba
Pamene kupirira kwamtima kumatanthawuza momwe kukanika kumagwira gulu linalake la minofu, mphamvu yamtima imatanthawuza kuchuluka kwa mphamvu gulu lina la minofu lingapangitse chimodzimodzi, kuyesetsa konse. Mu mphamvu zamaphunziro, ndi-rep rep max yanu.
Monga kupirira kwa minofu, mphamvu ya mitsempha ndi yeniyeni ya gulu la minofu. Mwa kuyankhula kwina, mungakhale ndi nyenyezi zolimba kwambiri, koma zikuoneka kuti zofooka zimakhala zofooka. Kapena minofu yolimba kwambiri ya pectoral, koma imakhala yofooka. Ichi ndi chifukwa chake pulogalamu yabwino yophunzitsira mphamvu yomwe imakhudza magulu anu onse a minofu ndi ofunika kwambiri.
Momwe mumaphunzitsira mphamvu, kachiwiri, zimatsimikiziridwa ndi zolinga zanu zaumoyo ndi zolimbitsa thupi. Mwachitsanzo, ngati cholinga chanu chiri pa thanzi, mukudziwa kuti mukuyenera kukweza bokosi lolemera kapena kuti muime pa mpando. Mu mkhalidwe uno, mphamvu zolimbitsa thupi zingakhale zozizwitsa zomwe zimapangitsa kuti thupi likhale lolimbika kwambiri.
Ngati, ngakhale mukufuna kuti mukhale ndi minofu kapena kuti mutha kunyamula zolemera kwambiri pa masewera olimbitsa thupi, mayendedwe anu a maphunziro ayenera kuika patsogolo kwambiri pa kukweza katundu wolemetsa.
N'zotheka kusintha mphamvu ya minofu ndi chipiriro panthawi imodzimodzi, koma kusankha ndondomeko yokhazikika ndikupangira zolinga zanu n'kofunika. Kawirikawiri, ngati cholinga chanu chiri cholimba, muyenera kukweza zolemetsa zambiri, kutenga minofu yanu kukutopa ndi seti iliyonse. Kawirikawiri, izi zikutanthawuza kupanga maselo osachepera kubwereza. Ngati, komabe, cholinga chanu ndikumapirira kupirira, kulemera kolemera ndi kupsyinjika kwapamwamba ndi njira yabwino koposa.
Njira iliyonse, malangizo a ACSM amanena kuti akulu ayenera kuchita masewera olimbitsa thupi masiku awiri kapena atatu pa sabata pogwiritsira ntchito machitidwe osiyanasiyana ndi zipangizo zolimbana ndi magulu akuluakulu. Izi zikhoza kuchitika mogwirizana ndi, kapena kudziyimira, kuphunzitsidwa mtima. Mwachitsanzo, machitidwe oyendetsa magulu omwe amaphatikizapo ntchito zamagetsi ndi cardio mu maphunziro amodzi angathe kupanga pulogalamu yanu yovuta kwambiri.
4 - Kuthazikika
Kukhazikika kumatanthawuza mtundu womwe mukuyenda nawo pambali yokhala pamodzi. Monga mphamvu ya minofu ndi chipiriro, kusinthasintha kumagwirizana. Mwachitsanzo, mungakhale ndi mapewa osasinthasintha , koma ming'oma yambiri komanso yovuta .
Kusinthasintha n'kofunika pa nthawi iliyonse yomwe imathandiza kuti musamayende bwino ndipo zingakhudze momwe mumagwirira ntchito, kugwirizana, komanso kukhala ndi mphamvu. Kusunga maulendo ambiri pamalumiki anu akulu kungachepetse mwayi wovulaza ndi kupititsa patsogolo masewera olimbitsa thupi.
Ndipo pamene mukulamba, kufunika kwa kusinthasintha kumakhala kovuta kwambiri. Ganizirani za anthu omwe ali okalamba-nthawi zambiri amayamba kuyenda movutikira, kapena amavutika kwambiri kufika pamitu yawo pamitu yawo. Izi zingakhudze umoyo wawo, zomwe zimapangitsa kuti zikhale zovuta kuchita zochitika za tsiku ndi tsiku, monga kupeza zinthu pamapulatifomu, kukweza zinthu pansi, kapena kungosunthira bwino kuti agwire ntchito ngati ayamba kugwa.
Pamene kuletsa kwathunthu kulemba sikungatheke, kuteteza mafupa anu ndi kusunga kuyenda kungakuthandizeni kuti muthamangire bwino zaka zanu za Golden Age. Machitidwe a ACSM otsogolera akuthandizira akulu kuti azichita masewera olimbitsa thupi osachepera masiku awiri kapena atatu sabata iliyonse. Mungathe kuchita izi mwa kuyendayenda, kumene mumakhala masekondi 10-30 pa nthawi, kapena pogwiritsira ntchito ntchito zomwe zimakupangitsani kuchita masewera olimbitsa thupi, monga barre , yoga , Tai Chi, kapena Pilates .
5 - Kupanga Thupi
Maonekedwe a thupi , kapena chiĊµerengero cha thupi lanu cha mafuta ochulukitsa mafuta, ndilo gawo lomaliza la thanzi labwino. Chifukwa kuchuluka kwa mafuta kumakhala ndi zotsatira zolakwika za matenda, monga matenda a mtima ndi mtundu wa shuga wachiwiri, kupeza ndi kusunga thupi labwino ndi cholinga cha nthawi zonse zolimbitsa thupi.
Uthenga Wabwino ndi wakuti, kusintha kwa thupi kumakhala kotheka kugwira ntchito ndi kukonzanso zigawo zinayi za thupi. Ngati nthawi zonse mumamenya masewera olimbitsa thupi, mukuchita masewera olimbitsa thupi, kuphunzitsa mphamvu, komanso kumangokhalira kusinthasintha, mwayi wanu mukukula minofu (zina mwa misala) pamene mukuchepetsa mafuta. Zomwe zimagwirizanitsa ndi mafuta olemera kwambiri, omwe ndi olemera, komanso maonekedwe a thupi.
Inde, kuti muwone kusintha kwa thupi, muyenera kudziwa chomwe mukuyambira. Kudziyesa pamlingo sizingapangitse chinyengo, ngati kulemera kokha sikukuwuzani kanthu za kupanga mapangidwe anu amkati. M'malo mwake, lankhulani ndi wophunzitsa za kulemera kwa thupi lanu poyesedwa, kapena kuganizira kugula mlingo umene umagwiritsa ntchito kuyeza kwapadera kwapadera (BIA) kuti muyese kuchuluka kwa mafuta a thupi. Zotsatira zimangoganizira kuti nthawi zambiri zimakhala pansi pa magawo atatu kapena anayi a chiwerengero cha mafuta enieni a thupi lanu, choncho ndizofunika kuti musamangidwe pa nambalayi. Izi zati, mukhoza kuzigwiritsa ntchito monga barometer kuti muwone kusintha ndikuonetsetsa kuti mukuwona kusintha kwa nthawi.
> Zotsatira:
> Zolinga za Kuletsa ndi Kuteteza Matenda. "Mapepala Achidziwitso cha Matenda a Mtima." https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_heart_disease.htm. 2017.
> Zolinga za Kuletsa ndi Kuteteza Matenda. Malo Odyera: Ntchito Yathupi. https://www.cdc.gov/healthyplaces/healthtopics/physactivity.htm. 2017.
> Silverman M, Deuster P. "Njira zamoyo zomwe zimathandiza kuti thupi likhale labwino mu thanzi komanso molimba mtima." Kulingalira Kwachinthu. https://doi.org/10.1098/rsfs.2014.0040. August 2014.
Smith JJ, Mbale N, Morgan PJ, Plotnikoff RC, Faigenbaum AD, Lubans DR. "Health Benefits of Muscular Fitness kwa Ana ndi Achinyamata: Kukonzekera Mwadongosolo ndi Kusanthula Meta." Masewera a Masewera. https://doi.org/10.1007/s40279-014-0196-4. September 2014.