Chifukwa chake kawiri kawiri zolimbitsa thupi zimakhala zovuta kwambiri
Kusintha kuchoka ku moyo wokhala ndi moyo wokhazikika ndikukhala wolimbikira ndi chinthu chodabwitsa. Kaya ndinu watsopano kuchita masewera olimbitsa thupi kapena ndinu wothamanga kwa nthawi yaitali, kumvetsa zomwe zimachitika thupi lanu panthawi yochita masewera olimbitsa thupi kukuthandizani kukhala otetezeka, omasuka komanso olimbikitsa. Mutha kudzakuthandizani kuti muzisangalala kwambiri.
N'chifukwa Chiyani Ndimamva Kuti Ndimatopa?
Ngati maminiti 5 oyambirira pa ntchito yanu ndi ovuta kwambiri, simuli nokha. Kumverera kotopa koyambirira pa nthawi yochita masewera olimbitsa thupi ndizovuta. Ndipotu, zimachitika kwa othamanga ophunzitsidwa bwino kwambiri. Koma mmalo momangodandaula ndi kuvutika ndi kupuma kwanu ndi miyendo yoyaka moto, gwiritsani ntchito chidziwitso ichi ngati kukumbukira kufunika kwa kutentha, ndi kukumbukira zomwe zikuchitika mthupi lanu muzochita zochepa zochepa.
Kusintha kwa thupi komwe kumakupangitsani kukhala ndi zochitika zolimbitsa thupi kumachitika nthawi iliyonse yochita masewera olimbitsa thupi, koma kukhumudwa kwakukulu kwa kutopa ndi kupuma kumawonekera kwambiri pakutha, kuyendetsa njinga, kukwera masitepe, kusambira ndi zina zothamanga, thupi lonse . Kutengeka kumayambitsidwa ndi nthawi yala la thupi popereka mafuta okwanira ku minofu yogwira ntchito.
Kuti minofu ikhale yogwirizana, imafuna mphamvu monga adenosine triphosphate kapena ATP .
Pali vuto limodzi: muli ndi ATP zokwanira zokwanira kwa masekondi khumi. Ndiye muyenera kuyamba kuyambitsa. Thupi limagwiritsa ntchito njira zingapo zamagetsi , kuphatikizapo anaerobic glycolysis ndi aerobic glycolysis , kuti apereke mafuta ku minofu yogwira ntchito.
Manerobic imapereka ATP pafupifupi 2 mpaka 3, koma pasanapite nthawi thupi liyenera kusinthana ndi aerobic glycolysis kuti lipitirize kupanga mafuta.
"Aerobic" amatanthauza "mpweya." Njirayi imagwiritsa ntchito mpweya wochuluka kuti mutembenuze glycogen, mafuta komanso lactic acid kukhala mphamvu. Mukamalowa mu aerobic glycolysis, mukhoza kuteteza minofu yomwe ikugwira ntchito maola ambiri pamapeto.
Koma kusintha kuchokera ku mphamvu imodzi kupita ku chimzake kungapangitse ngongole ya oxygen mpaka mutha kuyendetsa mpweya ku minofu yogwira mwamsanga kuti muthe kuyambitsa glycolysis. Mutha kumverera kutentha komanso kukhumudwa mu minofu, ndikuyamba kupuma kwambiri pamene mukuonjezera kutulutsa mpweya kwa minofu. Mkokomo wa mtima wanu uwonjezeranso kupopera magazi ambiri, pamodzi ndi mpweya ndi zakudya, thupi lonse. Pomwe mutembenuka, mutha kusunthira bwino mofulumira komanso kupuma kwanu ndi kuthamanga kwa mtima kumakhalanso.
Ngakhale kuti anthu ena angayambe kuwotcha ndi kutopa koyambitsa matendawa, kumbukirani kuti ngati mutapyola muyeso yovuta, thupi lanu lidzasintha nthawi yomwe mphamvu ya aerobic imatha kukhala ndi mpweya umapempha mosavuta. Inde, mungafunikire kusintha kayendetsedwe kanu pamlingo woyenera pogwiritsa ntchito chikhalidwe chanu, koma ngati muthamanga marathon kapena kutuluka mofulumira, mudzapeza kuyenda komwe mungathe kupitiliza kuyenda nthawi musanayambe mphamvu.
Ubwino Wopindula Mwachikondi
Ngati maminiti asanu kapena asanu oyambirira sakhala omasuka kuti muthamangitse, kapena ngati mwatsopano kuchita masewera olimbitsa thupi, mungapewe mosavuta kusokoneza uku mwakutenga nthawi yayitali. Kufunda bwino kumakhala kosavuta pa zifukwa zosiyanasiyana - makamaka pofuna kupewa kuvulaza - koma kuchepetsa zochitika zolimbitsa thupi kwambiri kumakhala kosavuta komanso kosangalatsa ngati simukumva ngati mukuchotsedwa musanayambe. Poyamba kuchita masewera olimbitsa thupi komanso pang'onopang'ono kuwonjezera mwamphamvu kapena mwamphamvu pa mphindi 5 kapena 10 zoyambirira, mudzapewa kuvutika koyambirira kwa ngongole ya okisijeni ndipo ntchito yanu yonseyo ingamve bwino kwambiri.
Ngakhale kusintha kumeneku kwa thupi kumapezeka kwa aliyense amene akusintha kuchoka kuntchito, ngati mutachita masewero olimbitsa thupi, kusintha kumeneku kudzachitika mofulumira komanso mopitirira mwamphamvu. Koma sizinthu zokhazokha zomwe zidzachitike: Kusintha kwa thupi kwa nthawi yaitali, kapena kusintha, kumakhalanso m'matupi ochita nthawi zonse. Minofu ya mtima imakhala yamphamvu ndipo imatha kupopera magazi ambiri ndi kusinthasintha kulikonse, komwe kumabweretsa chiwerewere cha mtima. Mphamvu zamakina komanso kutsegula kwa okosijeni zimawonjezereka. Mitsempha ya magazi imakhala yowonjezereka komanso yotsekemera, kuthamanga kwa magazi kumachepa ndipo mawonekedwe atsopano amawoneka. Kusintha konseku kumapangitsa kuti phindu la thanzi labwino likhale labwino nthawi zonse.
Kufunika Kuthyola Kupyola
Nthawi yotsatira mukangoyamba kuchita masewera olimbitsa thupi kuti mutuluke mofulumira kapena mwamsanga, ganizirani zomwe zikuchitika m'thupi lanu, kupuma, kuchepetsa pang'ono ndi kupitiriza. Ngati mukufuna kumvetsera mwachidwi pamene mukupita kukachita masewera olimbitsa thupi, gwiritsani ntchito maminiti 5 oyambirira kuti mukhale otentha, maminiti asanu otsatira kuti muthe msinkhu ndikukhazikika muntchito yanu nthawi zonse.
Ndi malangizowo ndi kuzindikira kwatsopano kwa thupi la kutentha, mungapeze kuti mukuyang'ana kuntchito kwanu m'malo mowopa.
> Zotsatira:
> Kenney, Wilmore, ndi Costill. Physiology ya Masewera ndi Kuchita Zochita: Kusinthidwa kwachisanu. 2011. Kusindikiza kwa Anthu Kinetics.