Kuthamanga mtima kwa mtima ndikuthamanga komwe kumatengedwa mwamsanga mutatha kuchita masewera olimbitsa thupi . Kuchiza kwa mtima kumagwiritsidwa ntchito poyeza mayeso kuti azindikire momwe mtima umatha kukhalanso ndi masewera olimbitsa thupi. Kuchulukanso kwapangidwe kungagwiritsidwe ntchito poyerekeza msinkhu wa thupi.
Kodi Chiwerengero cha Mtima Chobwezeretsa N'chiyani?
Ngati mumagwiritsa ntchito masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi , mwinamwake mwamva ophunzitsa thupi labwino amatha kuyima mtima.
Mu masukulu ambiri opota , mphunzitsi akhoza kukupemphani kuti mutenge mtima pamtima pokhapokha gawo lovuta la kalasi litatha. Koma simungadziwe tanthauzo la kuyamwa kwa mtima .
Kuthamanga mtima kwa mtima kumangokhalira kumangokhalira kuchita masewera olimbitsa thupi. Akatswiri ena olimbitsa thupi amawatcha kuti chiŵerengero cha mtima pamapeto. Chiwerengero cha nkhanza chikugwiritsidwa ntchito pazifukwa zosiyana m'mapangidwe osiyanasiyana.
Mu gulu lolimbitsa thupi, mukhoza kutengeka mtima pamtima mphindi 3-5 mutatha kuchita masewero olimbitsa thupi kuti muonetsetse kuti mtima wanu ukuchira bwino. Ophunzitsa masewera olimbitsa magulu ambiri amalangiza kuti mubweretsere kupweteka kwapansi pa zipolowe 100 pa mphindi musanatuluke njinga yamoto, mwachitsanzo, kapena mutenge pansi kuti mutambasule.
Kuthamanga kwa mtima kumagwiritsidwanso ntchito pamayesero otchuka okhudzana ndi thupi monga YMCA Submximal Step Test. Pomwe mukuyendetsa thupi lanu, yesetsani masitepe ndi masitepe pa bokosi lamasentimita 12 pa mlingo wa masitepe 24 pa mphindi.
Mayesowa amatha mphindi zitatu. Kuthamanga mtima kwa mtima kumayesedwa kwa mphindi imodzi yokha mwamsanga pambuyo pa mayeso.
Kusintha kwa mtima wa mtima sikuyenera kugwiritsidwa ntchito ngati kuyeza thupi kwa anthu omwe ali pa mankhwala omwe amakhudza mtima.
Kodi Moyo Wanga Ukubwezeretsani?
Ndiye mungadziwe bwanji ngati chiwombankhanga cha mtima wanu chikuchira?
Kawirikawiri, kuchepa kwa mtima kumapeto kwa masewera olimbitsa thupi kuli bwino. Zokonda thupi (monga kalasi yochita masewera olimbitsa thupi) aphunzitsi akukonda kuona chiwerengero cha mtima wanu chikugwera pansi pa zipolopolo 100 pamphindi mumaminiti atatu oyambirira mutatha kuchita masewera olimbitsa thupi.
Mu mayesero ochita masewera olimbitsa thupi , odwala amatha kuwona kuchepetsa mtima kwa kuchepa kwa maola 12 pa mphindi imodzi yoyamba pakatha masewera olimbitsa thupi ngati wodwalayo akuima ndi kuchepetsa zirombo 22 patsiku ngati wodwala atakhala.
Palinso zizindikiro zowonongeka kwa mtima zomwe zimagwiritsidwa ntchito kuti muyese msinkhu wanu. Ngati mutayesa mayeso a YMCA, mungathe kuyerekezera chiwongoladzanja cha mtima wanu ku zikhalidwe zomwe zalembedwa m'matata awa:
- Ndondomeko ya Maphunziro a Mtima kwa Amuna
- Ndondomeko ya Maphunziro a Mtima Akazi Obwezeretsa
Kodi Mungatani Kuti Mukhale ndi Mtima Wosintha?
Ngati chiwerengero cha mtima wanu chotsitsimula sichinali chochepa chomwe mukufuna kuti chikhalepo, pali zinthu zingapo zomwe mungachite. Choyamba, mungathe kudikira masiku angapo. Ngati mutatopa kwambiri, ngati mutakhala ndi khofi patsiku kapena ngati mulibe bwino, mtima wanu ukhoza kukhala wapamwamba kusiyana ndi wamba.
Koma ngati muwona kuti kutumiza mtima kwanu kumakhala kovuta kwambiri, mukhoza kuyankhula ndi dokotala wanu . Nthaŵi zambiri, dokotala wanu angakulimbikitseni kuti mupititse patsogolo msinkhu wanu wathanzi kuti muphunzitse mtima wanu kuti upeze bwino.
Koma dokotala wanu angakambiranenso mbiri yanu yaumoyo kapena akupemphani kufufuza kosavuta kuti mudziwe chifukwa chake mtima wanu uli pamwamba.
Zotsatira:
Nate Brookreson. Maphunziro a Zamankhwala a American College. ACSM Certification. "Kugwiritsira Ntchito Kuunika kwa Mtima wa Kuchita Maphunziro Okhaokha." July 2015.
American Council pa Zochita Zolimbitsa Thupi. Zizindikiro za thupi. Buku Lophunzitsira Zaumoyo. 2013