Yesetsani Kugwira Ntchito Yowonjezereka, Kutentha Kwambiri
Kugwira ntchito molimbika kwambiri ndi njira yatsopano yogwiritsira ntchito thupi. Koma kodi izi zikutanthauza chiyani? Kugwira ntchito mpaka pamapeto a kutopa kwathunthu mthupi kapena mpaka mutaponyera? Kapena chinachake chochepa pang'ono, koma chovuta kwambiri kuti simungathe kuyankhula.
Chimodzi mwa zinthu zofunika kwambiri ndi kukula kwa ntchito yanu, kotero ndikofunika kuti mupeze bwino. Ngakhale kuti malangizo ambiri amalimbikitsa kuchita masewera olimbitsa thupi masiku ambiri a sabata, kugwira ntchito mwamphamvu kungakuthandizeni kutentha makilogalamu ambiri, sungani nthawi ndi ntchito yochepa , ndipo muwonjezere msinkhu wanu.
Njira za Meaure Mwamphamvu
Kotero, mumadziwa bwanji ngati mukugwira ntchito mwakuya kapena mwamphamvu? Palibe ndondomeko yeniyeni, koma pali njira zowunika momwe mukugwirira ntchito:
- Kuyankhula Kanthu - Ngati mukugwira ntchito mwakhama, muyenera kukhala wopuma komanso mutha kulankhula mawu ochepa pa nthawi.
- Ntchito Yodziwika - Kuti mugwiritse ntchito njirayi, yerekezerani mmene mumamvera mukamaphunzira mwatsatanetsatane pa Tchati Chodziwika Chodziwika . Kuthamanga kwakukulu kungakhale kozungulira Mzere 8-9. Kafukufuku apeza kuti mayendedwe oyenerera akuwonetsa zomwe mtima wanu ukuchita. Izi zikutanthauza kuti ngati muzindikira kuti mukuchita khama, ndiye kuti nkovuta kuti mtima wanu ukhale wokwera.
- Peresenti ya Maximum Heart Rate - Mwa njira iyi, mutha kudziwa chiwerengero chanu cha m'mitima ya chiwerengero cha mtima wanu ndipo mugwiritse ntchito kuyima kwa mtima kuti muwone kuchepa kwa mtima wanu. Kuti mugwire ntchito mwamphamvu, mungakhale pakati pa 80-90% peresenti ya kuchuluka kwa mtima wanu.
Kodi Kawirikawiri Amaphunzitsa Bwanji Mwamphamvu?
Mitu ya Ntchito Yathupi ya 2008 imatipangitsa kuchita masiku asanu ndi awiri pochita masewera olimbitsa thupi sabata iliyonse kapena kuchita masewera olimbitsa thupi kwa mphindi 20, masiku atatu pa sabata, koma kuchuluka kwa momwe mumachitira kumachokera pa msinkhu wanu ndi zolinga zanu. Ndi bwino kugwira ntchito zosiyanasiyana mozama kuti mugwire ntchito zosiyanasiyana zamagetsi ndikugwiritsa ntchito thupi lanu m'njira zosiyanasiyana.
Kuchita masewero olimbitsa thupi kwambiri kungayambitse kupweteka kapena kupweteka kwambiri, kotero simukufuna kuchita masewera olimbitsa thupi tsiku ndi tsiku.
Ngati ndinu oyamba, kuyamba ndi kuphunzitsa nthawi ndi njira yabwino yopititsira thupi lanu kupititsa patsogolo mwakuya, kuchepetsedwa. Pali njira zogwirira ntchito mwakhama pamene kusunga zinthu kumakhudzidwa ngati kulumpha sikumasuka kwa iwe. Phunzirani zambiri za momwe mungapangire mwamphamvu kuntchito zanu ndikupindula kwambiri nthawi yanu yopuma.
Zitsanzo za Zochita Zazikulu
Zina mwazochitika mwachibadwa kuposa zina, makamaka zochita zomwe zimaphatikizapo kugwiritsa ntchito magulu akuluakulu a minofu ngati miyendo yanu. Izi zikuphatikizapo:
- Maphunziro apamwamba kwambiri
- Maphunziro a Tabata
- Kuthamanga
- Kuyenda mofulumira
- Hill kuyenda
- Kuyala masitepe
- Kuthamanga kupuma
- Kusambira pamtunda
- Zochita zolimbitsa thupi
Mawu Okhudzana ndi Maphunziro Akuthamanga Kwambiri, kapena HIIT
Maphunziro apamwamba kwambiri (aka HIIT) ndi kumene mukugwira ntchito, kenako pumulani, kenaka pempherani. HIIT ntchito yofotokozera ikufotokozedwa ngati ikuchitidwa pa 90-95% ya kuchuluka kwanu kwa mtima. Pachifukwa ichi, HIIT ikhoza kupereka mphindi 20, 2-mille jog angapereke.
Tsopano, ngati mupanga maphunziro a aerobic interval, lankhulani pamtunda, komwe mumakhala masentimita 80 mpaka 90% ya mtima wanu kwa mphindi 10 zomwe zili zofanana ndi mphindi 30 zokhazikika zomwe zimapangidwa pa 75% kuthamanga kwa mtima.
Zonsezi ndizowonjezereka, koma HIIT ntchito ndi Tabata -style ntchito amafunika pamlingo waukulu kuti ntchito sangathe kupirira kwa nthawi yaitali. Ngati simukufuna kutaya pakatha mphindi khumi, simukuzichita molimbika kuti muthandizidwe bwino.
Zotsatira:
Dipatimenti ya US Health and Services. Ntchito Yachilengedwe ya 2008 Malamulo kwa Achimereka.
Jakicic JM, Clark K, Coleman E, et al. Maphunziro a Zamankhwala a American College. Maphunziro a Masewera a Masewera a American College. Mikhalidwe Yoyenera Yothandizira Kutaya Kulemera kwa Thupi ndi Kupewa Kulemera Kupezanso Achikulire. Med Sci Sports Exerc. 2001 Dec; 33 (12): 2145-56.