Kuwonjezera Thanzi Lanu Pogwiritsa Ntchito Zochita Zolimbitsa Thupi
Kupirira mtima ndizoyesa momwe mtima wanu, mapapo, ndi minofu zimagwirira ntchito palimodzi kuti thupi lanu likhale labwino kwa nthawi yaitali. Ochita masewera olimbitsa thupi angathe kusintha mtima wopirira ndi kutenga nawo mbali pulogalamu yochita masewera olimbitsa thupi nthawi zonse. Kulimbitsa thupi kumapatsa thanzi labwino.
Mmene Mungayesere Mapeto a Cardiorespiratory
Pamene akatswiri amayesa kupirira mtima mu labatayi, amayesa momwe mtima ndi mapapu anu amathandizira mpweya wanu ku minofu yanu kuti agwire ntchito mwakhama.
Pamene minofu yanu sichipeza zakudya zomwe akusowa, zowonongeka zimamangapo ndipo zimayambitsa kutopa.
Ndiye asayansi amatha bwanji kupirira mtima ? Nthawi zina amayesa mpweya umene mumapuma mukamachita masewera olimbitsa thupi. Pofufuza mlengalenga wanu, amatha kulingalira momwe minofu yanu ikugwirira ntchito bwino. Koma njirayi, yotchedwa VO2 max test , imafuna kuti mugwire ntchito mwamphamvu kwambiri. Kotero mayeso sakhala otetezeka kwa aliyense. Kawirikawiri, mayeso ochuluka a VO2 amachitika mu malo opangira ma laboratory, nthawi zambiri kuchipatala kapena kuchipatala.
M'magulu ndi magulu azaumoyo, mayesero ochepetsa matenda opatsirana mtima amakhala ofala. Mayesowa ndi otetezeka kwa ochita masewera omwe ali osiyana kapena omwe angakhale ndi vuto la mtima. Mayesero awa angaphatikizepo:
- Mayesero a Treadmill
- Kuyezetsa njinga
- Kuyesera kuyendetsa bwino thupi
- Mayeso a mayendedwe
Pakati pa mayesero awa, wophunzitsi wanuyo adzifufuza momwe chiwerengero cha mtima wanu chimasinthira nthawi ya masewera olimbitsa thupi.
Malingana ndi zotsatira, iye akhoza kupereka chiwerengero cha thupi lanu labwino.
N'chifukwa Chiyani Kupirira kwa Cardioviratory n'kofunika?
Pachikhalidwe cholimbitsa thupi, kupirira mtima kapena kupirira thupi (CRF) ndiyeso yomwe ikuwonetsa thanzi lanu la thanzi la aerobic. Zimakuthandizani komanso wophunzitsa amadziwa momwe mungathere kuchita masewera olimbitsa thupi kwa nthawi ndithu.
Ochita masewera olimbitsa thupi omwe ali ndi CRF yochepa adzayamba ndifupikitsa, zochepa zolimbitsa thupi. Achinyamata omwe ali ndi CRF apamwamba akhoza kugwira ntchito mwakhama kwambiri .
Ngati mukuyesera kuti muchepetse thupi, thupi lanu liyenera kukhala lolimba thupi. Ntchito ya aerobic ndi yofunika kuti muwotche ndalama ndi kuchepa thupi . Kuchita masewera olimbitsa thupi n'kofunikanso ngati mukufuna kukhalabe ndi thanzi labwino la moyo ndikupitiriza kulemera kwa nthawi yaitali. Ngati mtima wanu umakhala wabwino, zikutanthauza kuti muli ndi thanzi labwino kuti mutenge nawo mbali pazochita zomwe zingakuthandizeni kuchepa thupi ndikuziletsa.
Njira Zowonjezera Kupirira kwa Cardiorespiratory
Ngati simukudziwa momwe mungayesere muyeso kuti muyese thupi lanu labwino, musadandaule. Mwinamwake mungathe kulingalira zotsatirapo poyesa msinkhu wanu wa ntchito tsiku ndi tsiku. Ngati mumagwira ntchito tsiku ndi tsiku, mungachite bwino kuposa munthu amene akukhala chete. Ngati mwakhala nthawi yayitali kapena muli ndi vuto la mtima kapena mapapu, muyenera kuonana ndi dokotala musanayambe kukonzanso mtima wanu.
Mukadziwa kuti muli ndi thanzi labwino lochita masewera olimbitsa thupi, ndiye nthawi yoti mukhale ndi thanzi labwino komanso labwino. Mukhoza kuchita ntchito zosavuta kumayumba , kuyenda kapena kuyenda kunja ndi abwenzi, kapena kujowina masewera olimbitsa thupi kuti muzisambira kapena mutenge kalasi ya aerobics.
Yesani kusankha zinthu zomwe mumakonda. Mukhozanso kupempha mnzanu kapena wachibale wanu kuti agwirizane nawe pa magawo anu. Thandizo la anthu lidzakuthandizani kuti mukhalebe paulendo ndikupangitsa kuti aliyense azisangalala kwambiri.
Mukangoyamba kuchita masewera olimbitsa thupi, pitani pang'onopang'ono ndi mphindi zingapo zochitika zosavuta kapena zolimbitsa kawiri kapena katatu pa sabata. Mukamapanga zozizwitsa zomwe zimapangitsa kuti mtima wanu ukhale wovuta komanso kuti mupume bwino. Yesetsani kukhala ogwirizana ndi pulogalamu yanu momwe zingathere ndiyeno pang'onopang'ono muwonjezere nthawi yanu magawo. Potsirizira pake, yesetsani kuwonjezera gawo lanu la ntchito kuti mukhale ndi mtundu wina wa masewera olimbitsa thupi tsiku lililonse la sabata.
Mudzapeza kuti masewera olimbitsa thupiwa amakhala ophweka pamene mutenga nawo mbali zambiri.
Ngati mukufuna kuona momwe mtima wanu umapitirizira kupirira pakapita nthawi, lankhulani ndi dokotala wanu za kuyesa kuchipatala. Kapena lankhulani ndi wophunzitsa wanuyo kuti muwone zomwe mungapeze pa masewera olimbitsa thupi lanu. Kwa masewera ambiri, kufufuza patsogolo kumapereka chilimbikitso chofunikira chopitiliza kusunthira.