Malangizo Othandizira Ogwira Ntchito Zolimbitsa Thupi kwa Okalamba

Kuchita masewera olimbitsa thupi nthawi zonse n'kofunika kwa gulu lonse, koma akuluakulu angakhale ndi phindu loyambira (kapena kupitiriza) pulogalamu yochita masewera olimbitsa thupi. Sikuti cardio imalimbitsa mtima wanu ndi mapapo, imakupatsani mphamvu, imakulitsa malingaliro anu, imakuthandizani kuthetsa kulemera kwanu , ingachepetse zizindikiro za nkhawa ndi kupsinjika maganizo, ndipo zingakuthandizeni kukhala achichepere .

Funso nthawi zambiri ndilo, kodi muyenera kuchita chiyani ndipo ndi njira iti yabwino yothetsera? ACSM / AHA Thupi lachilengedwe Malangizo kwa akuluakulu akuluakulu amasonyeza njira zitatu (onani Chithunzi 1 m'munsimu):

• Mapulogalamu ofanana kwambiri a cardio kwa mphindi 30, masiku asanu pa sabata, kapena
• Cardio yolimba kwa mphindi 20, masiku atatu pa sabata, kapena
• Kuphatikizika kwa cardio yolimbitsa thupi, masiku 3-5 pa sabata

Kukhazikitsa Mapulogalamu Anu a Cardio

Malingaliro a phokoso amphweka, koma kuwapangitsa iwo kukhala chenicheni akhoza kukhala wosokoneza. Gwiritsani ntchito ndondomekozi kuti muyambe kujambula:

1. Sankhani Ntchito - Sankhani ntchito iliyonse yomwe mungathe kugwira ntchito pamlingo wochuluka kapena wolimba (kapena pafupifupi 65% mpaka 80% ya kuchuluka kwa mtima wanu). Sankhani chinachake chomwe mumakondwera nacho, chomwe chimafikirika, ndipo chikugwirizana ndi zosowa zanu. Mwachitsanzo, ngati muli ndi ululu wothandizira, mungasankhe ntchito yosachita masewera monga kusambira kapena njinga. Zosankha zina:
   • Kuyenda
   • Kuthamanga
   • Maseŵera
   • Kusambira
   • Aerobics
   • Kunyumba zochitika mavidiyo

1. Sankhani Nthawi Yambiri Kuti Muzichita Zochita - Ngakhale kuti ACSM ikupatsani mphindi 20-30, mungafunikire kugwira ntchito ngati simunapangepo kale. Zimatengera nthawi kuti mukhale ndi chipiriro mu mtima ndi minofu, choncho yambani ndi zomwe mungathe kuchita ndi kuwonjezera mphindi zochepa pa gawo lililonse kuti mupite patsogolo pang'onopang'ono. Mwachitsanzo, woyambitsa akhoza kuyamba ndi kuyenda kwa maola khumi kapena khumi ndi mphambu zisanu ndi ziwiri kapena kumanga njinga ndikukumanga kuchokera kumeneko.

1. Sankhani Mphamvu Zanu - Zomwe zikutsogolera zikusonyeza kukula kwakukulu, komwe kuli pafupi ndi Mzere 5-6 pazomwe mukuganiza kuti mukuchita bwino . Yambani ndi maulendo abwino kuti muzimverera zochita. Mukakhala omasuka, mungathe kupanikizika pang'ono. Kwenikweni, mukufuna kugwira ntchito yomwe mungathe kuyankhula, koma m'mawu amfupi. Njira yabwino yothetsera chipiriro popanda kugwira ntchito mwakhama ntchito yonseyi ndi nthawi yophunzitsa . Yesani kuyenda mofulumira kwa mphindi imodzi ndikuzengereza pang'ono kwa mphindi 1-2, ndikusintha kwa mphindi 20 kapena zisanu.
2. Sankhani Kawirikawiri Kodi Mumapanga Zochita Zambiri - Ngati ndinu oyamba kapena osatsimikiza kuti mungathe kuchita chiyani, yambani ndi masiku atatu pa sabata ndi masiku opuma. Mukhoza kuwonjezera masiku ambiri mutakhala okonzeka kuchita masewera olimbitsa thupi.

Zothandizira Kugwira Ntchito za Cardio

• Cardio 101
• Zolemba za Cardio kwa Oyamba
• Cardio ya Kutaya Kwambiri
• Chifukwa Chake Mukusowa Zochita Zolimbitsa Thupi

_Zotsatira:

_{Lanza I, Mfupi D, Mfupi K, et al. Kupirira Kuchita Kulimbana ndi Kukalamba. Matenda a shuga. 2008 November; 57 (11): 2933-2942.}

_{Nelson M, Rejeski W, Blair S, et al. Ntchito Yathupi ndi Thanzi Labwino Pakati pa Okalamba Achikulire: Malangizo ochokera ku American College of Sports Medicine ndi American Heart Association . Kudutsa . 2007; 116; 1094-1105.}

Chithunzi 1: Cardio Guide kwa Achikulire Achikulire