Maphunziro olimbitsa thupi ndi othandiza kwambiri kwa othamanga , komanso kukhala mbali yofunikira pa nthawi zonse. Ndibwino kuti muzichita masewera olimbitsa thupi panthawi yanu, kaya kulemera kwa thupi kapena kuchita masewera olimbitsa thupi. Mutha kudabwa ngati mutha kukweza zolemera ndi kuthamanga tsiku lomwelo ndipo ngati ndi bwino kuti muyambe kuthamanga kachiwiri ndi kukweza kachiwiri.
Chiwerengero cha Mphamvu za Kulimbikitsidwa ndi Cardio Zotchulidwa
Malangizidwe a maphunziro a cardio ndi mphamvu adzatulutsa masiku ochulukirapo kusiyana ndi masiku ophunzitsira mphamvu. Izi zimaperekedwa ndi magulu akuluakulu oyang'anira matenda ndi kuteteza matenda kuti apeze masewera olimbitsa thupi masiku ambiri a sabata, ndi maola 150 ochita masewera olimbitsa thupi (kuyenda mofulumira kapena kuthamanga mosavuta) kapena mphindi 75 zochita masewera olimbitsa thupi. Maphunziro amphamvu akulimbikitsidwa kuti achite masiku awiri kapena atatu pa sabata.
Kuthamanga Kwamphamvu Kwambiri Kuphunzitsa Kugwira Ntchito
Ngati cholinga chanu chachikulu chikugwiritsidwa ntchito komanso kuti thupi lanu likhale labwino, mungathe kulimbikitsana tsiku ndi tsiku m'malo mochita masiku ena. Komabe, ndi chikhulupiliro chokwanira kuti ngati mukufuna kukhala ndi minofu yayikulu musayese kuchita masewera olimbitsa thupi ndi mphamvu mu zofanana. Lingaliro limeneli liri ndi umboni wofufuza, koma pali umboni wotsutsana. Ndi umboni wosakanikirana, kulekanitsa ntchito yanu sikungatheke kupatula ngati cholinga chanu chachikulu ndikumanga thupi.
Zotsatira za Kuthamanga ndi Mphamvu Zochita
Kafukufuku wina wasonyeza kuti palibe kusiyana pakati pa achinyamata omwe ali ndi mphamvu zammimba ndi mphamvu ngati mumagwiritsa ntchito mphamvu zanu musanayambe kapena kumaliza masewera olimbitsa thupi monga ngati akuthamanga. Komabe, kufufuza kwa maphunziro kunapeza bwino kuti amuna okalamba apange maphunziro amphamvu choyamba, kenako cardio, kuti apindule kwambiri ndi mphamvu, ngakhale kuti panalibe kusiyana pakati pa maphunziro ena.
Kaya mukuyenera kuthamanga kapena kuphunzitsa mwamphamvu poyamba mukugwira ntchito mwakhama kumadalira ntchito yomwe ili yofunika kwambiri kwa inu-ndiyomwe muyenera kuyamba. Ngati ndiwe wothamanga, cholinga chanu ndikumanga ndi kusunga mtima wamtima, kotero muyenera kuthamanga poyamba.
Chifukwa Choyendetsa Zolemera Zoyamba ndi Kukwezera Chachiwiri
Chimodzi mwa zifukwa zomwe zimathamanga ziyenera kuyendetsa bwino ndikuti kuyendetsa kwanu kumakhala kovuta pamene mphamvu yanu (mafuta omwe alipo) ali apamwamba. Ngati mumapanga sitima yoyamba, mutha kutaya mphamvuyi, ndipo simungathe kuthamanga nthawi yaitali kapena molimba ngati mungathamange musanaphunzire mphamvu.
Phindu linanso ndi lakuti mumatentha makilogalamu ochulukirapo kuposa ngati mumakweza poyamba. Ndi chifukwa chakuti anthu ambiri adzatha kuthamanga nthawi yaitali komanso mozama kwambiri ngati athamanga koyambirira chifukwa sangathe kutopa kuchokera kumayambiriro a maphunziro a mphamvu.
Kuchita mphamvu yophunzitsira mutatha kuthamanga ndi chikumbutso chabwino kuti muyambe kutambasula. Mungathe kupyolera muzochita zanu zolimbikitsana, kumaliza ndi zochepa, ndikumaliza kumverera ngati muli ndi machitidwe abwino, oyenerera.
> Zotsatira:
> Cadore EL, Izquierdo M. Mmene mungakwaniritsire mphamvu ya minofu, mphamvu, mphamvu zothandizira, komanso kupindula kwa mtima kwa okalamba: ndizosintha. Zaka . 2013; 35 (6): 2329-2344. onetsani: 10.1007 / s11357-012-9503-x.
> Chtara M, Chaouachi A, Levin GT, et al. Zotsatira za chipiriro Chamtundu ndi Maphunziro Otsutsana ndi Dera Zomwe Zili pa Muscular Strength ndi Power Development. Journal of Strength and Conditioning Research . 2008; 22 (4): 1037-1045. lembani: 10.1519 / jsc.0b013e31816a4419.
> Zochitika Zowonongeka Zamakono. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/cancer/dcpc/prevention/policies_practices/physical_activity/guidelines.htm.
> Makhlouf I, Castagna C, Manzi V, Laurencelle L, Behm DG, Chaouachi A. Zotsatira za Mphamvu zolimbana ndi Kupirira Maphunziro a Achinyamata Osewera mpira. Journal of Strength and Conditioning Research . 2016; 30 (3): 841-850. lembani: 10.1519 / jsc.0000000000001164.
> Murach KA, Bagley JR. Maphunziro a Zochitika Zophatikizapo Zochita Zolimbitsa Thupi: Zosiyana ndi Umboni wa Kusintha Kwambiri. Masewera a Masewera . 2016; 46 (8): 1029-1039. lembani: 10.1007 / s40279-016-0496-y.