Pang'onopang'ono ndi Pang'onopang'ono - Njira Yopititsa Kuwonongeka Kwambiri Kwambiri?
Ena amachititsa ochita kafukufuku kuganiza kuti kusintha kosavuta kuphunzitsidwa zolemera kungawononge kwambiri kumanga thupi. M'malo molemera kwa masekondi asanu kapena asanu, yikani mowonjezereka pang'onopang'ono 10 mpaka 14, kenaka pansi pamasekondi asanu kapena asanu.
Kusiyanitsa ndiko kuti minofu yafooka - imabweretsa zolepheretsa minofu - posachepera kubwereza (reps) - osachepera 5 payikidwa.
Zotsatira zake - 50 peresenti mphamvu (minofu) yomangidwa masabata 8-10.
Komabe, akuluakulu ena, monga American College of Sports Medicine, sakhala otsimikizirika kuti pali umboni wakuti njira iyi ndi yabwino kuposa njira zina zowunjirira.
Kuwotcha Zambiri Zamakono - Ngakhale Pamene Mukugona
Kugwiritsira ntchito minofu yanu ndi njira yopititsa patsogolo yolemetsa imawalepheretsa kufooka kwa minofu - yomwe imapangitsa thupi kumanga minofu yambiri. Ndipo n'chifukwa chiyani mukufuna minofu yambiri? Chifukwa minofu imatentha mafuta ngakhale mutapuma, ngakhale mutagona. Ngati muvala mapaundi atatu, mumatentha makilogalamu 9,000 pamwezi kapena makilogalamu 100 pa piritsi ya minofu patsiku. Izi zimaphatikizapo ndipo zimatha kusiyana pakati pa kutaya (kapena kusunga) kulemera kapena kulemera.
Chifukwa chakuti ena otsutsa amanena njira zochepetsera zomwe zimayika minofu yambiri mofulumira kuposa njira zowonongeka nthawi zonse, mukhoza kuthamangira kulemera kapena kulemera kwa thupi.
Akazi ndi akuluakulu komanso amuna angathe kupindula. Ndipo musadandaule, simudzakhala ndi mphamvu, mumangokhala ndi minofu yowongoka, yowoneka bwino kuti mupereke thupi lanu lokondweretsa.
Ngakhalenso njira yopanda pang'onopang'ono isayambe kuika minofu mofulumira, ikadali njira yabwino yowonjezera minofu. Kugwiritsa ntchito maselo olimbitsa thupi kumalimbikitsidwa kawiri pa sabata kwa akulu, makamaka achikulire, kuti asunge minofu ya thanzi.
Kusintha Kuti Ichedwe
Ndi zophweka kusintha masewera olimbitsa thupi kapena kuthamangitsidwa kwa thera pang'onopang'ono, pita pang'onopang'ono. Chinthu china ndikuthamanga mofulumira monga momwe mukufunira kuti chiwonetserocho chiziyenda osati mmalo mwake. Zingatenge masabata angapo kuti achepetse kayendetsedwe kanu pamene mukuzisunga kuti zisakhale zovuta.
Yambani ndi zolemera zolemera - ngakhale mutakhala mukuchita masewera olimbitsa thupi. Onani kusiyana komwe kumapita mofulumira - mumamva kutentha ndikudabwa kuti pa rep 5 kapena 8 simungathe kukweza zina.
Imani pomwepo ndikupitiriza kuchita masewera olimbitsa thupi. Ngati mukufuna kubwereza masewero olimbitsa thupi, chitani izi, ngakhale kuti sizingaganize kuti ndizofunikira chifukwa poyambirira mukuyika minofu yanu kufooka, zomwe zimapangitsa kuti azikhala ndi minofu yambiri.
Kuyenda ndi Kukwera
Kodi muyenera kuchulukitsa kangati kuti mumange minofu ? Osaposa tsiku lina lililonse. Mukufunikira masiku pakati pa thupi lanu kukonza ndi kumanga minofu yatsopano. Kuyenda ndi masewera olimbitsa thupi kuti thupi lanu liziyenda. Pambuyo pa kuyenda kwanu, pangani mphindi makumi awiri pamtunda wokwera katatu pamlungu.
> Zotsatira:
> Westcott, WL ndi al. Zotsatira za maphunziro ozoloŵera ndi ofulumira mofulumira pa mphamvu ya minofu. Journal of Masewera Mankhwala ndi Kugonana . 41: 154-158, 2001.
> Carpinelli RN, Otto RM, Winett RA. Kusanthula Kwambiri kwa ACSM Udindo Pewani Kuphunzitsa Kukaniza: Umboni Wosakwanira ku Mapulogalamu Ovomerezedwa Othandizira. Journal of Physiology Online 2004; 7 (3): 1-60
> American College of Sports Mankhwala Oyimira Udindo: Zitsanzo zamakono popewera maphunziro okalamba achikulire. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2009; 41 (3): 687-708. lembani: 10.1249 / mss.0b013e3181915670.