Lolani Mtima Wanu Kuwatsogolere Ntchito Yanu Yoyenda
Kuyenda ndi masewera otsika kwambiri. Koma chida chimodzi chingathandize anthu oyenda bwino kuti apindule kwambiri ndi kuyendayenda kwawo - kuwunika kwa mtima.
Pozindikira kukula kwa mtima wanu panthawi ya kuyenda kwanu, mutha kusunga thupi lanu pamtunda woyaka mafuta , osati kuthamanga pamtunda wautali, kapena kuponyera pakhomo kuti mupange mphamvu ya aerobic.
Mitundu yambiri imasonyezeranso kuti zotsala zimatenthedwa ndikuthandizani nthawi yopuma.
Kugwiritsira ntchito Heart Rate Monitor
Kuti mugwiritse ntchito kuwunikira kwa mtima, muyenera choyamba kudziwa momwe mumapangidwira pamtima. Pezani Maximum Heart Rate (MHR) ndi malingaliro amtima pamtima pogwiritsa ntchito makina oyima mtima.
Tsopano mungathe kuchita masewera olimbitsa thupi m'madera osiyana siyana.
- Malo Okonda Mtima: 50-60% a MHR yanu. Chigawo ichi ndi chabwino kwa masewera olimbitsa thupi tsiku ndi tsiku. Moyo Wogwira Mtima Wogwira Ntchito
- Malo Ophulika-Malo Opangira Mafuta: 60-70% a MHR yanu. Chiŵerengero cha mtima chimenechi chimayaka mafuta ochulukirapo. Ntchito Yoyendayenda Yamoto
- Malo Aerobic: 70-80% a MHR yanu. Kuwonjezera mphamvu zanu zogwirira ntchito, zomwe zimagwiritsidwa ntchito pophunzitsa zochitika zopirira. Mapulogalamu Oyenda Aerobic
- Anaerobic Threshold Zone: 80-90% ya MHR yanu. Kuwonjezera mtima wanu wamtima ndi VO2 Max. Ntchito yopita ku Threshold
- Malo Odyera Kumtunda: 65-80% a MHR yanu. Kuyenda Pakati pa Ntchito
Valani pa Mtima Wowunika
Mukamagwiritsa ntchito chifuwa cha chifuwa, oyanjanawo ayenera kukhala okhudzana ndi khungu lanu.
Mungathe kugwiritsa ntchito madzi, mabala, kapena zinthu monga Buh-Bump Cream, yomwe ndi gel electrolyte monga momwe amagwiritsira ntchito muzipatala, kuti athandizane. Sinthani nsalu yotsekeka kuti ikhale yosasunthika koma sichitsutsana ndi kupuma bwino. Kwa amayi, iyenera kupita pansi pamabere ndi bra. Tsopano valani malaya anu.
Ngati chitsanzo chanu chiri ndi mawonedwe a watch, chiyikeni pa dzanja lanu.
Yambani Mtima Wanu Wowonongeka
Zithunzi zosiyana zimayendetsedwa m'njira zosiyanasiyana, ena mwa kuyika mawotchi patsogolo pa chifuwa cha chifuwa. Zina zimatsegulidwa ndi batani. Tawonani kuwerengedwa - ngati kuli kolakwika kapena kukuwonetsani kuti muyenera kukhala wakufa kapena kuthamanga sprint, yesani khungu la chifuwa kuti muyanjane bwino. Zowonongeka zingathenso kutenga othandizira ena ngati akuvekanso kuyang'ana kwa mtima.
Kusamalira ndi Kudyetsa Zomwe Mumayang'ana Mumtima
- Chowonetsera ndi mawotchi amatha kukhala osagonjetsedwa madzi, koma ayenera kusungidwa pamalo ouma osasungidwa pamalo ena osapuma - osasungire mu thumba la pulasitiki kapena kulisunga mu thumba lako lochita masewera olimbitsa thupi ndi zovala zako zowopsya.
- Onetsetsani chotsitsacho ndi madzi otentha a sopo ndi thaulo lofewa pambuyo pa ntchito iliyonse. Musamamwe mowa kapena scrubber.
- Mabatire amasokonekera patatha zaka zingapo ndikudalira chitsanzo chimene mungatumize kuti mulowe m'malo kapena m'malo mwawo.
- Kupititsa patsogolo kwawotumiza kapena kuwonetsera kumawoneka kuchokera kwa opanga peresenti kuposa mtengo wonse.
Kugula Heart Rate Monitor
Mukhoza kugula chofufumitsa cha pamtima chowunikira pamutu ndi chisoti.
Ngati muli ndi foni yamakono, mungagule kachipangizo cha Bluetooth kuti mupereke deta ku pulogalamuyo kapena kuwonetsetsa kuti mwakhala mukuvala kale. Zochita zina zomwe zimayang'anitsitsa ndi zowonongeka zimakhala ndi oyang'anira magetsi omwe amachokera ku LED.
Zomwe Mungayang'ane mu Kuunika kwa Mtima wa Mtima
Ndagwiritsira ntchito oyang'anira maulendo osiyanasiyana. Zimene ndikupeza zofunika ndikuthamanga kwa mtima, kuchuluka kwa chiwerengero cha mtima, komanso nthawi yotsiriza. Ndimakonda zitsanzo zomwe zimandiyang'anira ndikadutsa kapena pansi pa chiwerengero changa cha m'mitima. Kugwiritsa ntchito bwino ndi kofunika kwambiri. Sindikufuna kuti ndibweretse buku lophunzitsira ndikugwira ntchito.