Apa ndi momwe mungagwiritsire ntchito mantha awo kupuma bwino
Ndi chimodzi mwazodetsa nkhawa zazikulu zomwe akazi ali nazo panjinga zamakono; nthawi zina zimalepheretsa kuti apite kuntchito zapamwamba za octane: Kuopa kukula kwa ntchafu. Ndi akazi ochepa padziko lapansi amene akufuna kukula kwambiri ndi ntchafu ndipo zofalitsa zowonjezereka zimayambitsa mantha ndi machenjezo omwe amachititsa kuti miyendo yamakono ikupangireni miyendo yambiri, yomwe imanena kuti palibe chifukwa chomveka. Malingana ndi Jennifer Sage, yemwe anayambitsa Indoor Cycling Association.
Nazi izi: Izi sizikuchitika kuti zichitike chifukwa. Choyamba, kuthetsa minofu yamtundu wambiri ndi chinthu chochepa kwambiri, ndipo chimadalira kwambiri zamoyo; Amayi ambiri samakhala ndi ma testosterone omwe angalole kuti minofu yawo ikhale yambiri ngakhale kuphunzitsidwa kulemera. Chinthu chinanso, pokhala ndi njinga zamkati, ngakhale kuti nthawi zina mukhala mukukwera phiri, mapiriwa amakhala ochepa kwambiri, osakhala ndi mphindi zochepa chabe Nthawi yokwanira yopanga miyendo yambiri ya quad. Nthawi yonseyi, mudzakhala mukuyenda mofulumira, motsutsana ndi kukanika, kuti mupange mwamsanga komanso mwamphamvu.
Kuti mupeze chitsimikizo chenichenicho, ganizirani mtundu wa anthu ogwira ntchito pamsewu wopita kumsewu: Amakonda kukhala kumbali yotsamira ndipo pamene miyendo yawo imatchulidwa bwino, mwinamwake ngakhale atsekedwa, iwo sali "owopsa." Ndipo pali Chifukwa cha izi, malinga ndi Shannan Lynch, Ph.D., mkulu wa maphunziro ku Mad Dogg Athletics, Inc., amene ali ndi chilolezo cha mtundu wa Spinning®: Kuyenda njinga kumafuna chiwerengero chachikulu cha mavitamini osakanikirana, omwe amalola Wokwerapo akuyenda kwa nthawi yayitali, akugwedeza mofulumira, ndikuphulika ndi mphamvu nthawi yomweyo popanda kupopera mofulumira, akulongosola.
Mitsempha ya minofu imangokhalapo chifukwa cha katundu wotsutsa mosalekeza-ndipo sizomwe zimakhalira ndi zinthu zoyendetsa njinga zamkati.
Ubwino wa Kuchita Panjinga Pansi
Zomwe mungapeze ndi kuyendetsa njinga zam'nyanja nthawi zonse ndi minofu yambiri yomwe imatanthauzira m'miyendo yanu (ganizirani: shapely, toned gams), kuchita masewera olimbitsa mtima pamtima ndi mapapu anu, kuthamanga kwa endorphin ndi kuwonjezera maganizo, ndi mwayi wotentha katundu zamakilogalamu (400 mpaka 600 mu mphindi 45).
Ngati kuchepa pansi ndi chimodzi mwa zolinga zanu, kuyendetsa njinga zamakono kungakuthandizeni kupita kumeneko malinga ngati simukulipilira kalori wambiri mukudya chilichonse chomwe mukufuna. (Otsatira mabasiketi ena amapeza kuti njala yawo imakhala yowonjezereka, ndibwino kuti mupitirize kukhala ndi zakudya zopatsa thanzi pambuyo pa ulendo wanu koma gawolo ndilofunikira).
Nthawi zonse masewera olimbitsa thupi amatha kusintha thupi lanu bwino. Mufukufuku wa 2010, ofufuza a ku yunivesite ya Palermo ku Italy anali atakhalapo kale, amayi olemera kwambiri ankachita masewera atatu oyendetsa njinga pamsasa kwa sabata 12. Pambuyo pa magawo 36, amayiwa anachepera 3.2 peresenti ya kulemera kwa thupi lawo ndi 5 peresenti ya mafuta awo a thupi, ndipo anawonjezera minofu yawo yowonda ndi 2.6 peresenti; Pomwepo, miyeso yawo ya thupi inachepa. Umboni uli mu manambala!
Mfundo yofunika kwambiri: Ngati mumakonda kusewera njinga zam'nyumba, musalole kuti nkhawa zanu zokhudzana ndi kuthyola ntchafu zimakulepheretseni kuchita nawo ntchitoyi, makamaka popeza zimakhala zabwino kwa thupi lanu ndi malingaliro anu . Ngati mukufuna kupita maulendo angapo kuti mutsimikizire kuti simukukhala ndi minofu yambiri, yambani ntchito yopita njinga zamagalimoto pogwiritsa ntchito masewera olimbitsa thupi monga Pilates ndi yoga-zomwe zimapangitsa minofu yanu kukhala yaikulu.
Pakalipano, omasuka kukwera njinga ndikukwera kutali ndi nkhawa zanu, podziwa kuti mudzakhala ndi mphamvu zochepa za thupi ndi kupirira miyendo.