Kuthamanga kwafupi, Kuthamanga Kwambiri Kumatentha Zambiri Zamakono
Malingana ndi kalori yoyaka panthawi yochita masewera olimbitsa thupi, kafukufuku amasonyeza kuti ntchito ya HIIT (yochepa, yopambana kwambiri). Malingana ndi American College of Sports Medicine, sikuti kokha ma calories amawotchedwa mwafupipafupi, apamwamba kwambiri masewera olimbitsa thupi , koma kusintha kwa mtima kumabwera mofulumira ndi chinthu chophweka ngati ntchito yachiwiri-yachisanu ndichinayi m'malo mochita masewera olimbitsa thupi nthawi yaitali.
Mwachitsanzo, munthu wokwana mapaundi 154 akuthamanga pamtunda wa 8 mph amayaka makilogalamu 320 mu mphindi 20. Munthu yemweyo, akuyenda pa 3 mph kwa ola limodzi, amawotcha makilogalamu 235.
Kodi Maphunziro Okhazikika Ndi Chiyani?
Maphunziro amaphatikizapo pang'ono, kuthamanga kwakukulu kwa msinkhu (kuyambira masekondi khumi kufika pamaminiti atatu) ndi mapulumu ochepa, omwe amayambiranso panthawi yopuma. Kupititsa patsogolo maphunziro kungakhale kosavomerezeka komanso kosapangidwira kapena yodziwika bwino kwambiri.
Ngakhale kuti zazifupizi, zopambana kwambiri zimapangitsa kuti thupi likhale lolimba pamene likuyaka makilogalamu ambiri, sizili bwino kwa aliyense. Iwo sali okonzedwa kuti azichita masewera olimbitsa thupi chifukwa akhoza kuwonjezera kuvulazidwa kwa anthu omwe sali okonzekera zofuna zathupi za mtundu umenewu. Amakhalanso ovuta kusunga ndipo ayenera kugwiritsidwa ntchito mochepa. Ngakhale wothamanga wothamanga kwambiri ayenera kusinthasintha ntchito yake yopuma ndi kukhala ndi nthawi yayitali ndi yochepetsera kupirira ndi kuchira.
Pomalizira, ngati mutagwira ntchito mwakhama, mungayambe kutopa mwamsanga ndikukakamizidwa kuti muime pakatha mphindi 20. Ngati mupita mochedwa, mungathe kupitiriza kuchita maola angapo.
Mmene Mungapangire Njira Zophunzitsira Zophatikizapo
Ngati mutayamba kale kuchita masewero olimbitsa thupi, mungayesetse kuyesa mwachidule, kuyesetsa kwambiri kuti mukhale ndi calorie yoyaka.
Komabe, ngati mutangoyamba kuchita masewera olimbitsa thupi, pang'onopang'ono pang'onopang'ono ndikupitiriza kuchita masewero olimbitsa thupi mwinamwake ndibwino.
Mtundu wa masewero omwe mumasankha umadalira cholinga chanu chachikulu. Ngati mukuphunzitsa kukwera mapiri kapena kubwezera, mungachite bwino kukonzekera kuyenda nthawi yaitali. Ngati mukufuna kutaya mapepala a tchuthi omwe mwangoyamba kumene , yesetsani kuyeserera kwambiri.
Kumbukirani kuti ngati muli ndi zolinga zapamwamba zothandizira kuti muzigwirizana ndi mfundo zoyenera kukhazikitsa ndikutsatirani maphunziro oyenera a masewera anu.
Ndi bwino kuti muwone dokotala musanayambe kuchita masewera olimbitsa thupi ngati muli ndi zaka zoposa 40 ndipo musanagwiritsepo ntchito, kusuta fodya, kunenepa kwambiri kapena kukhala ndi matenda aakulu.