Kuchita masewera olimbitsa thupi ndi ntchito yochitidwa ndi khama lalikulu. Ndi mphamvu yomwe mumakhala ndi mtima wambiri komanso kupuma mofulumira. Inu mumatha kulankhula mwachidule mawu chifukwa cha kupuma mofulumira ndi khama. Mukhoza kupanga chiwerengero chanu choyesa kuchokera kuvuta mpaka cholimba kwambiri. Ntchito zomwe kawirikawiri zimagwiritsidwa ntchito kukhala zamphamvu kwambiri zimaphatikizapo kuthamanga, njinga zamoto, ndi masewera a tenisi.
Komanso amatchedwa: Kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi.
Kodi Kuyesera Kuchita Zinthu Molimba Mtima N'kofunika Motani?
- Yesero la Kukambirana: Njira yosavuta yodziwira ngati mukuchita masewera olimbitsa thupi ndi ndi mayeso . Pogwira ntchito mwamphamvu, mungalankhule mau ochepa pa nthawi imodzi. Simungathe kuyankhula mosavuta m'mawu onse.
- MET ndi Calories Zakawotchera: Khama lofunika kuti likhale lolimba kwambiri limatanthauzidwa ndi Centers for Disease Control kwambiri kuposa 6 kagayidwe kachakudya (MET), kuyaka makilogalamu 7 pamphindi. Izi ndi nthawi zisanu ndi chimodzi zomwe zimagwiritsidwa ntchito kuti mukhale mwakachetechete, 1 MET, yomwe imayaka makilogalamu 1.2 pamphindi.
- Zotsatira za mtima: Mphamvu zolimba zimatanthauziranso ndi CDC ngati kuchita masewero olimbitsa thupi pa 70 peresenti kufika pa 85 peresenti ya mlingo wa mtima wa munthu . Izi zimasiyanasiyana ndi msinkhu komanso msinkhu, choncho muyenera kugwiritsa ntchito tchati chachangu pamakina kuti mupeze nambalayi ndi msinkhu wanu.
- Mlingo wa Zochitika Zodziwika (RPE) : Ngati mutayesa khama lanu pa Borg Yomwe Yavomerezedwa Kuyesa , yomwe ndiyeso kuchokera pa 6 yopanda mphamvu kufikira 20 pakuchita khama kwambiri, mphamvu yaikulu ndi 15 mpaka 19, momwe mungayesere mutengere zovuta, zovuta, kapena zovuta kwambiri, malinga ndi American Heart Association.
Kodi Zochita Zapangidwe Zochita Zachilengedwe Zili Zotani?
- Kuthamanga kapena kuthamanga
- Kupitiliza mpikisano
- Kukwera phiri
- Kuthamanga njinga kuposa makilomita 10 pa ola kapena kukwera mmwamba
- Kusambira mwamsanga kapena lapamwamba kusambira
- Kuvina kwa aerobic, kuvina mofulumira, kupititsa patsogolo kuthamanga kwa madzi
- Kulima kwakukulu ndi kukumba, kukumba, kukuphimba chipale chofewa, kusuntha kapena kukankhira zinthu zolemetsa, kunyamula katundu wa mapaundi 50 pamtunda wa masentimita kapena mapaundi 25 kapena pamwamba.
- Zachiwawa
- Kusewera masewera osiyanasiyana monga basketball, hockey, mpira
- Masewera osangalatsa
- Masewera a milandu monga mpira wa mpira, racquetball, squash
Kodi Mumafunika Kwambiri Kuchita Zinthu Zolimbitsa Thupi?
Malangizo a zaumoyo ochokera ku Centers for Disease Control, American Heart Association, ndi akuluakulu ena a zaumoyo amalimbikitsa kuchuluka kwa mphamvu yogwira ntchito mwamphamvu kuti athe kukhala ndi thanzi komanso kuchepetsa ngozi. Kuchita masewera olimbitsa thupi kumalimbikitsidwa kwa mphindi 25 patsiku, masiku atatu pa sabata kapena ola limodzi la ola limodzi ndi mphindi 15 pa sabata (75 minutes). Kuchita masewera olimbitsa thupi kungasinthidwe ndi zochitika zolimbitsa thupi kuti zithetse zolinga za kuchepetsa mavuto.
- Kutalika bwanji : Osachepera mphindi khumi panthawi, makamaka kwa mphindi 25 panthawi.
- Kodi Kuthamanga Kwambiri Kwambiri Kogwiritsa Ntchito Aerobic Kumamva Bwanji? Mukupuma mofulumira ndipo mumatha kulankhula mwachidule m'mawu amfupi. Chiwerengero cha mtima wanu chikuwonjezeka kwambiri, ndipo mwinamwake mukukhala thukuta.
- Nthawi zambiri : Dipatimenti ya zaumoyo ku United States ndi American Heart Association imapereka ola limodzi ndi mphindi 15 pa sabata. Izi zikhoza kuchitika ngati mphindi 25 zochita zozizwitsa, masiku atatu (kapena zambiri) pa sabata kwa maola 75 pa sabata chifukwa cha thanzi la mtima wonse
Kuchita Zochita Zolimbitsa Thupi: Zambiri Ndizobwino
Ntchito zambiri zimakhala zosavuta, zolimbitsa, komanso zamphamvu. Chisakanizo chochita zolimbitsa thupi kwa mphindi 40 patsiku, masiku atatu kapena anai pa sabata amalimbikitsidwa kuchepetsa kuthamanga kwa magazi ndi cholesterol ndi American Heart Association.
Zotsatira zaumoyo nthawi zambiri zimalimbikitsa kusakaniza zinthu, komanso kukhala bwino. Zotsatira izi ndizochepa kuti akhalebe ndi thanzi labwino. Ngati mumagwira ntchito nthawi yayitali, nthawi zambiri mumakhala ndi thanzi labwino komanso kuchepetsa chiopsezo cha matenda aakulu ndi kulemera.
Owona ntchito zambiri amalingalira nthawi imene mumagwiritsira ntchito zochitika zolimbitsa thupi kuti mukhale otsimikiza kuti mukukwaniritsa zolingazo.
> Zotsatira:
> Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. Ntchito Zachilengedwe ndi Zaumoyo. Ndondomeko Yomaliza kwa Akuluakulu Ochokera ku American College of Sports Medicine ndi American Heart Association . Kudutsa . 2007 Aug 28; 116 (9): 1081-93. Epub 2007 Aug 1.
> Gwiritsani Ntchito Njira Yanu: Chidziwitso cha Akuluakulu Dipatimenti ya Zaumoyo ndi Zaumoyo za US. Idasinthidwa Oct. 25, 2017.
> Kuyeza Ntchito Yathupi Kulimbitsa Thupi, Zomwe Zimayambitsa Kuletsa Matenda ndi Kupewa Matenda. Idasinthidwa pa June 4, 2015.
> Kodi mphamvu yeniyeni ndi yamphamvu bwanji kuntchito? Bungwe la World Health Organization