Kuyerekeza zopatsa mphamvu, kukula kwa minofu, chitetezo, ndi maganizo
Choponderezekacho chakhala mbali yochitira masewera olimbitsa thupi, ndipo kwa anthu ena, malo okhawo omwe amachitira ntchito iliyonse. Ndithudi, zolemba mapepala zimapindulitsa chifukwa zimakulolani kuthamanga chaka chonse kaya nyengo kapena nyengo.
Koma kodi kuthamanga pa treadmill kwenikweni kumakhala kutuluka panja? Kodi wina amayatsa makilogalamu ambiri kuposa enawo, kapena kodi pali ubwino umene ungatipangitse kuti tisinthe kachitidwe kathu ka ntchito?
Kuyerekeza Malingaliro
Mapindu a kuthamanga ndi aakulu kwambiri ngati mukuyenda m'nyumba kapena kunja, ndipo pamapeto pake chiwerengero cha ma calories omwe mumayaka sichidalira kwambiri kumene mungathamange koma mukuchita mwamsanga.
Pomwe zikunenedwa, anthu ambiri adzakuuzani kuti kuthamanga panja kumafuna mphamvu yochuluka kusiyana ndi kutero pamtunda. Ndipo izi zikuwoneka ngati zodzikongoletsera chifukwa chakuti nthawi zonse mumayenda mlengalenga, kumenyana ndi mphepo, ndikuyima msanga ndikuyamba, zomwe zonse zimawonjezera caloric kutentha.
Koma ngati mumatentha makilogalamu ochulukirapo ndiye nkhani yotsutsana. Phunziro lina lodziŵika bwino lomwe linatuluka mu 1996 linanena kuti mukufunikira kuthamanga pamtunda umodzi pokhapokha muyang'anire pamtunda kuti mukhale wofanana ndi kutuluka panja.
Ngakhale kuti izi zikuwoneka kuti kuthamanga kunja kumafuna mphamvu yochulukirapo, mapeto ake anali ochepa chifukwa chakuti phunziroli linaphatikizapo othamanga okhaokha. Ngakhale pakati pa ochita masewerawa, zofananazo zinangowonjezeka pamene zimayenda mofulumira kuposa 7.09 mphindi imodzi (kapena pafupifupi 8.5 miles pa ora).
Tiyeni tiwone, ambiri a ife timathamanga mofulumira kwambiri kuposa izi. Choncho, funso loti kaya likuyenda mkati kapena kunja ndi njira yabwino yowotcha makilogalamu makamaka ndiko kuchapa. Ndikovuta bwanji kugwira ntchito , kumbali inayo, kumawoneka ngati chinthu chenichenicho.
Minofu Kukula ndi Chitetezo
Chikhulupiriro china chotchuka ndichoti kuthamanga pamtunda ndikobwino kwa thupi lanu monga momwe zilili zochepa m'magulu ndi zida zogwirizana.
Ndipo ngakhale kuti izi zikhoza kunena kuti mapepala apamwamba ndi "otetezeka," palibe umboni weniweni wotsimikizira izi. Ndipotu, kafukufuku wina wasonyeza kuti kuthamanga pa treadmill kumapanga minofu yochuluka kwambiri yofunikira kuteteza zigawo zoterezi.
Phunziro lina la 2016 kuchokera ku Dipatimenti Yowonetsera Masewera ku Yunivesite ya Woosong ku Korea inasonyeza kuti kutuluka panja kunali ndi zotsatira zabwino kwambiri pamapeto a m'munsi, kuwonjezereka maulendo onse a mitsempha ndi mphamvu yonse ya miyendo (monga yowonekera dumpha).
Kawirikawiri, kuthamanga panjira ndi njira yabwino kwambiri yowonjezeretsa minofu ya ntchafu ya ntchafu, gastrocnemius ndi minofu ya ana a ng'ombe, ndi minofu ya gluteus m'makowa. Izi zili choncho chifukwa nthawi iliyonse phazi lanu limapita patsogolo panu pamtunda, mabotolo amabweretsa mwendo wanu pansi panu-chinachake chimene minofuyi iyenera kuchita.
Kuchokera kuwona za chitetezo, zimakhala zovuta kunena ngati mtundu wina wothamanga uli "wotetezeka" kuposa wina. Aliyense amabweretsa mavuto omwe angathe kuchepetsedwa mwa kuvala nsapato yabwino , kuphunzira momwe angaphunzitsire bwino , komanso kudziwa momwe angagwiritsire ntchito zipangizozo moyenera . Zinthu izi zimayambitsa zoopsa zapamwamba kuposa momwe mumayendera.
Zomwe Zimathamanga pa Maonekedwe
Pamene kuthamanga, mwachidziwikire, kumadziwika kuti kulimbikitsa mphamvu zanu komanso kukhala ndi moyo wabwino, pali mtundu umodzi umene uli bwino kwambiri komanso umadutsa patsogolo pake.
Mu 2012, ofufuza a ku yunivesite ya Exeter ku England adafufuza kafukufuku akuluakulu khumi ndi anayi akuyang'ana momwe zimakhudzidwa ndi zochitika zochitika m'thupi komanso zochitika m'nyumba. Chimene iwo adapeza chinali chakuti kuchita kunja kunkagwirizana ndi kuwonjezeka kwa mphamvu, kusintha kwabwino, kulimbikitsidwa kwakukulu kwa kubwezeretsa, komanso kuchepetsa kusokonezeka, chisokonezo, mkwiyo, ndi kukhumudwa. Komanso, munthu amakhala ndi mwayi wopitiliza kuchita masewera olimbitsa thupi ngati akuchita zimenezi mwachilengedwe.
Chodabwitsa kwambiri, kukhala wodekha kunkawoneka kuchepa pochita masewera olimbitsa thupi. Ena asonyeza kuti kusintha kwa masinthidwe a chilengedwe kumakhala gawo poyerekeza ndi mkhalidwe wokhala ndi masewera olimbitsa thupi.
Ngakhale izi siziyenera kusonyeza kuti mapulogalamu othamanga amathamanga ali ndi zotsatira zosiyana, zingathandize kulimbitsa zomwe amayi anu akhala akunena kwa inu: ndi bwino kupita panja ndikupeza mpweya wabwino. Kuchita zimenezo kungakhale kukupatsani mphamvu zofunikira kuti mukhale ndi gawo losatha la chizoloŵezi cha moyo wanu.
> Zotsatira:
> Sung, E. "Zotsatira za maphunziro oyendayenda omwe amawongolera mapepala ndi maulendo okhudzidwa ndi maulendo a pamtunda. J Exerc Rehabil . 2017; 13 (1): 84-88. DOI: 10.12965 / jer.1732878.439.
> Coon Thompson, J ;; Boddy, K .; Stein, K. et al. "Kodi kuchita nawo masewera olimbitsa thupi kunja kwa thupi kumakhudza kwambiri thanzi labwino ndi thanzi kusiyana ndi kuchita masewera olimbitsa m'nyumba?" Pafupifupi Sci Technol. 2011; 45 (5): 1761-72. DOI: 10.1021 / es102947t.