Pankhani yokhutira, tonse tamva mawu akuti Gwiritsani Ntchito kapena Tisiye. Ngakhale ziri zoona kuti pamene muleka kuwonetsa kuti mutaya thupi, mutayika mwamsanga chifukwa cha zifukwa zingapo, kuphatikizapo momwe mumakhalira, utakhala nthawi yayitali bwanji komanso nthawi yayitali bwanji.
Kutaya thupi pamene mukusiya kugwira ntchito, kumatchedwanso kudzudzula kapena kuvomereza malamulo, ndi imodzi mwa mfundo zofunika kwambiri zokhudzana ndi chikhalidwe .
Mfundo yogwiritsira ntchito / kusagwiritsa ntchito imangotanthauza kuti pamene tasiya kuyeserera, timayamba kutaya mphamvu komanso kutaya mphamvu ndi mphamvu zozizwitsa. Ambiri a ife tifunika kusiya kugwiritsa ntchito nthawi zina pazifukwa zingapo. Matenda, kuvulala, maholide, ntchito, maulendo, ndi zolinga za chikhalidwe nthawi zambiri zimalepheretsa maphunziro. Izi zikachitika, nthawi zambiri tidzawona kuchepa kwa msinkhu wathu wa chikhalidwe.
Kulowa M'maseŵera Oyenerera
Kugonjetsa kwa ochita maseŵera oyenerera sikuwoneka mofulumira kapena mwakuya monga poyamba pachiyambi. Kafukufuku wina anayang'ana ochita masewera olimbitsa thupi omwe anali ataphunzira kawirikawiri chaka chimodzi. Pambuyo pake analeka kuchita masewera olimbitsa thupi. Patadutsa miyezi itatu, ofufuza anapeza kuti othamanga anataya pafupifupi theka la chikhalidwe chawo cha aerobic.
Kumangoyamba M'maseŵera Oyamba
Zotsatira zake n'zosiyana kwambiri ndi zochitika zatsopano. Phunziro lina linatsatira masewero atsopano pamene adayamba pulogalamu yophunzitsa ndikusiya kuchita masewera olimbitsa thupi.
Ochita kafukufuku anali atatsala pang'ono kumayambitsa mapulogalamu olimbitsira njinga kwa miyezi iwiri. Pa masabata asanu ndi atatu aja, zozizwitsazo zinapangitsa kuti mtima ukhale wabwino kwambiri ndipo zinawathandiza kwambiri. Pa masabata asanu ndi atatu, iwo adasiya kugwiritsa ntchito miyezi iwiri yotsatira. Iwo anayesedwa kachiwiri ndipo anapezedwa kuti ataya zotsatira zawo zonse za aerobic ndipo anabwerera ku miyeso yawo yoyambirira ya thupi.
Kudziwa ndi Kuchita Mafupipafupi ndi Kuthamanga
Kafukufuku wina akuyang'ana zotsatira za kuchepa msinkhu wophunzitsa, osati kusiya zonse zolimbitsa thupi. Zotsatira zimalimbikitsa kwambiri othamanga omwe amafunika kuchepetsa maphunziro chifukwa cha zovuta, matenda kapena kuvulala. Kafukufuku wina adatsatira amuna osakhala amodzi kupyolera mu miyezi itatu ya kuphunzitsidwa mphamvu, katatu pa sabata. Kenako amachepetsa gawo limodzi pamlungu. Iwo adapeza kuti amunawa adasunga pafupifupi mphamvu zonse zomwe adapanga miyezi itatu yoyambirira.
Pali kusiyana kwakukulu pazinthu zowononga mitengo kotero kuti n'zosatheka kugwiritsa ntchito zotsatirazi zonsezi kwa othamanga onse. Koma zikuwoneka kuti ngati mupitiriza kuchita masewera olimbitsa thupi mlungu uliwonse, mukhoza kukhalabe olimba bwino.
Kafukufuku wasonyeza kuti mukhoza kukhalabe olimbitsa thupi ngakhale mutasintha kapena kuchepetsa ntchito yanu kwa miyezi ingapo. Kuti muchite zimenezo, muyenera kuchita masewera olimbitsa thupi pafupifupi 70 peresenti ya max yanu VO2 kamodzi pa sabata.
Ngati mutasiya kuchita masewera olimbitsa thupi kwa miyezi ingapo, zimakhala zovuta kufotokozeratu momwe zingatengere nthawi yaitali kuti mubwererenso kuthupi lanu. Pambuyo pa miyezi itatu, sizingatheke kuti wothamanga aliyense abwerere ku chiwerengero chachikulu cha sabata.
Kwa othamanga ena, zingatenge ngakhale miyezi itatu kuti akhalenso ndi chikhalidwe chawo chonse. Nthawi yomwe imatengera kuti muyambe kukhala ndi thanzi labwino imakhala ikudalira mthupi lanu loyambirira la thupi lanu komanso nthawi yayitali yomwe mwasiya kuchita masewera olimbitsa thupi.
Malangizo Othandizira Kukhala Wathanzi Panthawi Yopanda
Ngati mukufuna kupatula nthawi yophunzitsira malangizo awa angakuthandizeni kukhalabe olimba.
- Musasiye kwathunthu. Yesetsani kuchita masewera kamodzi pa sabata.
- Kuyenda pamtunda kudzera kuvulala.
- Gwiritsani ntchito kulemera kwa thupi (palibe zipangizo zofunika) mukayenda.
- Gwiritsani ntchito machitidwe ophunzitsira dera kuti mupite mwamsanga, mwamphamvu kwambiri masewera awiri kapena katatu pa sabata.
- Gwiritsani ntchito njira zophunzitsira zamphamvu .
- Gwiritsani ntchito mwakhama kuti mukhale okhwima ndi nthawi yochepa.
- Bweretsani zolinga zanu ndi malingaliro okhazikitsa zolinga ndikulimbikitseni ntchito yanu
- Kumbukirani kuti kupumula ndi kuchira kungakhale kofunika monga kuphunzitsa, choncho gwiritsani ntchito nthawi ino kuti mupeze.
- Onjezerani masabata makumi asanu ndi awiri mphindi zisanu kuti mukhale ndi chizoloŵezi chofulumira
- Zochepa, zochita masewera olimbitsa thupi zimayaka zowonjezera zambiri ngati mulibe nthawi.
- Pitirizani kupirira ndi kuthamanga
Zotsatira:
Burgomaster KA, Cermak NM, Phillips SM, Benton CR, Bonen A, Gibala MJ. Yankho la divergent la mapuloteni otumizira mthupi la metabolite m'matumbo a anthu pambuyo pa nthawi yophunzitsira ndi kuyimitsa. The American Journal of Physiology - Kulamulira, Kugwirizana ndi Kufananitsa Physiology. 2007 Feb 15.
Lemmer, JT, et al. Mayankho a zaka ndi abambo ku mphamvu yophunzitsira ndi kuletsa, Medicine ndi Sayansi mu Masewera ndi Kuchita Zovuta, 32 (8): 1505-1512, August 2000.
Mujika Ine, Padilla S. Cardiorespiratory ndi zamatsenga zowonongeka mwa anthu. Med Sci Sports Exerc. 2001 Mar; 33 (3): 413-21. Onaninso.
Toraman NF., Nthawi yayitali komanso nthawi yayitali ikuletsa: pali kusiyana pakati pa achinyamata ndi achikulire? British Journal of Sports Medicine. 2005 Aug; 39 (8): 561-4.