Kodi mungakhale ndi mphamvu kwambiri ndi ntchito zochepa zogwira ntchito?
Zochita zolimbitsa thupi nthawi zambiri zimagwiritsidwa ntchito mogwirizana ndi mawu ofatsa, ophweka kapena owala ndipo nthawi zambiri amalimbikitsa anthu omwe sangathe kapena sakufuna kuchita masewera olimbitsa thupi. Koma bwanji ngati mukufuna kugwira ntchito mwakhama, koma simukufuna kuti kudumpha kulikonse? Kodi mphamvu yochita masewera olimbitsa thupi ingakuthandizeni kuti muwotche ndalama zowonjezera komanso kulemera kwake komanso kusintha kwabwino? Mwamtheradi.
Kuchita Zochita Zolimbitsa Mwapamwamba Si Onse
Ngati mukuyesera kuchepetsa thupi, mumadziwa kuti kupita pakati pa malo othamanga kwambiri a mtima wanu (pafupifupi 65% mpaka 85% ya max rate ya mtima) ndikofunika kutentha mafuta . Mwinamwake mumadziŵa kuti n'zosavuta kuti mtima wanu ukhale wotsika pamene mukudumpha mozungulira. Koma, kwa anthu ena, kuchita masewero olimbitsa thupi sizingatheke. Zifukwa zina zomwe mungapewe kupewa kuthamanga kwambiri ndi:
- Mimba
- Zovulala m'magulu, mafupa kapena minofu
- Matenda omwe amatha ngati matenda a nyamakazi, osteoporosis kapena fractures
- Kukhala chizolowezi choyamba
- Kukhala wolemera kwambiri
- Kusokonezeka kwa masewera olimbitsa thupi
Pamene kuli kofunika kukhala ndi mtundu umodzi wa mafupa abwino, simukusowa kulumphira kuzungulira. Zozizwitsa zambiri zochepa (zomwe zimangotanthauza phazi limodzi nthawi zonse zokhudzana ndi nthaka) zimatha kutengera mtima wanu mu chiwerengero cha mtima wanu woyendera m'magalimoto ... nsomba ndi, muyenera kugwira ntchito molimbika.
Kuchita Zovuta Kwambiri Kuchita Zochita Zochepa
Ngati munayamba mwathamanga ndikuyenda mumayendedwe anu kapena mukuyesa kulumpha kwa nthawi yoyamba muzaka, mwinamwake mwawona momwe msinkhu wanu wa mtima ukukwera. Koma, ngati simungathe kapena simukufuna kuchita masewera olimbitsa thupi, pali njira zina. Zotsatirazi ndizochepa chabe zochitika zochepa kwambiri zomwe zimakhudzidwa ndi zochepa zomwe zimakhalapo pamodzi ndi zizoloŵezi zina zomwe zimapindula kwambiri popindula.
Kuyenda
Kuyenda ndi ntchito yotchuka kwambiri, koma kuti mutenge mtima wanu pamakhala zinthu zina zomwe mungachite.
- Yendani mofulumira . Cholakwika chimodzi chimene timapanga ndi kuyenda mofulumira kuti mtima ufike. Wendy, About About Guide Guide, amapereka phunziro lalikulu la momwe Mungayendere Mofulumira . Kutenga msinkhu kungakuthandizeni kukula kwa ntchito yanu.
- Yesani maphunziro ochepa . Mwa kuwonjezera pafupipafupi kawirikawiri kapena phokoso lamapiri panthawi yomwe mukuyenda , mungathe kuwonjezera kukula kwa ntchito zanu komanso calorie-burn. Yesani imodzi mwa Mapulogalamuwa a Hill ku Treadmill kapena imodzi mwa Mapulogalamu Oyamba Oyamba kuti muyambe.
- Gwiritsani ntchito manja anu . Onetsetsani kuti simukugwiritsabe ntchito pazitsulo, ndipo mukakhala panja, mutambasula manja anu kuti mukhale ndi mphamvu. Kusunga zolemera pamene mukuyenda ndi ayi-ayi (izo zingawononge kuvulaza), koma taganizirani kugwiritsa ntchito mitengo yoyenda ngati njira ina.
- Sakanizani zinthu . Ngati kuyenda ndi gwero lanu lokha la cardio, lolola pamtunda ndi ntchito zina kuti thupi lanu likhale lovuta. Kuyenda ndi chinthu chomwe timachita tsiku lililonse ndipo, chifukwa chake, ndife abwino kwambiri. Kuphunzira chinachake chimene simukuchita bwino kumalimbikitsa kwambiri kupirira kwanu komanso kutaya mafuta.
Kuyenda Masitepe
Kuyenda masitepe, kaya ndi masitepe enieni kapena masitepe othamanga pa masewera olimbitsa thupi, kungakhale ntchito yozizira kwambiri komanso njira yabwino yowonjezera mtima wanu. Ngati ndinu oyamba, yesetsani kuwonjezera masitepe ochepa pochita masewero olimbitsa thupi kapena khalani pamphindi pa masewera olimbitsa thupi kwa mphindi zisanu mofulumira kumapeto kwa ntchito yanu. Mudzapeza kuti simukuyenera kupita mofulumira kuti mutenge mtima wanu.
Kuthamanga
Kuyenda maulendo kungakhale ntchito ina yovuta kwambiri, makamaka ngati mukuyendayenda. Malo osinthika amafunika ntchito zambiri kuchokera kumtambo ndikuyenda pamwamba pa phiri kumaphatikizapo minofu yayikulu ya glut, ziuno, ndi ntchafu - zomwe mukufuna kuti muzikonda kwambiri cardio.
Onjezerani chikwama ndipo mukuyaka kwambiri zowonjezera.
Khwerero Kwambiri
Kupititsa patsogolo aerobics kungakhale njira yopambana ngati mukufuna ntchito yochita masewera olimbitsa thupi koma simukufuna kuthamanga kwa mavitamini. Chifukwa chakuti mukukwera pamwamba pa pulatifomu, mukhoza kuthamanga mtima wanu popanda kulumpha. Kugwiritsira ntchito mikono kungapangitse kwambiri kugwira ntchito. Cathe Friedrich ndi mphunzitsi mmodzi yekha wa mavidiyo omwe amapereka ntchito zochepa zomwe zimapangitsa kuti apitirize kuchita masewera olimbitsa thupi monga Low Impact Circuit, Low Impact Step ndi Low Max Step. Mukhozanso kuyeserera magulu a masewera olimbitsa thupi kapena mavidiyo ena apamwamba omwe angaphatikizepo kusintha kwakukulu ndi kusintha masewera olimbitsa thupi kuti akhale otsika.
Njira Zina
Mukhozanso kusankha zinthu zina zomwe ziribe zotsatira, komabe zimapereka ntchito zowonjezera monga maulendo oyendetsa njinga, kusambira, skiing yamtunda, Versaclimber kapena kukoka. Zonse mwazochita zingakhale zovuta ngati mutagwira ntchito mwakhama, koma mungafunike kuyendetsa ntchito ndi zotsatira zomwe mungachite kuti thupi lanu likhale ndi mavuto osiyanasiyana.
Kuwonjezera Mphamvu ku Ntchito Yanu
Chinthu chothandizira kupanga zovuta zolimbitsa thupi ntchito ndi kugwira ntchito molimbika kwambiri pokhudza thupi lanu lonse mu zomwe mukuchita. Yesani ena mwa malingaliro anu kuti mupangitse ntchito yanu kwambiri:
- Onjezerani kusuntha kwa thupi . Kutsika kwa thupi kumapangitsa kuti mukhale ndi mphamvu kwambiri ndikuganiza kuti mukugwedeza manja anu mukamayenda, kukweza mikono pamsinkhu kapena mitundu ina ya aerobics kapena makina osankhidwa pa masewera olimbitsa thupi omwe ali ndi masewera olimbitsa thupi monga ski machine skiing kapena elliptical trainer .
- Pitani Mofulumira . Kuthamanga msinkhu, kaya mukuyenda, njinga zamoto kapena zovuta (kodi ndinapanga izo?), Ndi njira ina yopangira ntchito yanu yolimba kwambiri.
- Gwiritsani ntchito kusuntha kwakukulu . Njira inanso yowonjezera mphamvu ndi kugwiritsa ntchito kayendedwe kakakulu, kokopa. Mwachitsanzo, ngati mutangoyendayenda, mukhoza kuyendetsa bwino mwa kuweramitsa mawondo ndikukwera mikono.
- Phatikizani thupi lapansi . Ntchito zambiri za cardio zimaphatikizapo thupi la pansi , koma mukhoza kuwonjezera mphamvu popanda kuchita zinthu monga masewera kapena mapapo kuti mutenge miyendo. Onjezerani mapupa oyendayenda kapena masitepe ndi masewera kumayendedwe anu omwe mukuyenda nawo nthawi zonse kuti muwonjezere mphamvu.
Ngati mukuyang'ana zochepa zolimbitsa thupi muzitha kuona zotsatira za Low Impact Cardio Blast Workout ndi zovuta kwambiri za Low Impact Cardio Challenge . Ntchitoyi imaphatikizapo maulendo amphamvu, otsika kwambiri omwe amachititsa kuti mtima wanu upite popanda kulumpha.