Mmene Mungapangire Pulogalamu Yodzipangira Zochita

Kupanga ndondomeko yabwino yochita masewero olimbitsa thupi ndizojambula kwambiri monga sayansi, koma pali zigawo zisanu ndi chimodzi zomwe zimathandiza kuti muzitsimikizira kuti muli ndi masewera olimbitsa thupi, mosasamala kanthu kuti ndinu oyenera kapena masewera otani.

Zotsatira zotsatirazi zimapanga maziko a pulojekiti yotetezeka, yogwira ntchito. Ndipo pamene izi zimapereka malo oyamba kwa pafupifupi zochitika zonse, si mndandanda wamakono.

Achinyamata othamanga akhoza kuwonjezera zigawo zina zofunikira pa masewera awo, ndi kuwonetsa pulogalamuyi kuti ikhale ndi maluso monga mphamvu , kulingalira , mphamvu , ndi kuthamanga .

Musanayambe pulojekiti yothandizira, ntchito yatsopano imalimbikitsidwa kuti muyambe kufufuza ndi kupeza dokotala bwino musanayambe pulogalamu yochita masewera olimbitsa thupi.

1. Tsimikizani Zomwe Mumapereka Mumtima Wanu

• Ngakhale pali mayesero ovuta opangira mapepala kuti awonetsere kukula kwa mtima, anthu ambiri amagwiritsa ntchito zowerengera zosavuta kuti aganizire kuchuluka kwa mtima .
• Njira yophweka ndiyo kungochotsa zaka zanu kuchokera 220.
• Njira yatsopano, yofalitsidwa mu Journal of the American College of Cardiology , imalinganiza kuchuluka kwa mtima wa mtima ndi njira yotsatirayi: 208 zosachepera 0.7 nthawi zaka.
• Yesani makina oterewa pa intaneti

Tsopano kuti mudziwe kukula kwa mtima wanu mutha kudziwa cholinga chanu chonse chophunzitsira, ndipo yesetsani kuchita masewero anu moyenera.

2. Dziwani kuti mukuchita khama kwambiri

Kuzindikira momwe kulimbika kuchita masewera olimbitsa thupi ndiko maziko a maphunziro olimba. Mphamvu imangotanthauzira mpweya wanu pamaphunziro. Kuchita masewera olimbitsa thupi koyenera kumadalira pafupipafupi pamtima wanu, msinkhu wanu wamakono ndi zolinga zanu.

Zigawuni Zomwe Mumaphunzitsa Momwe Mumaphunzitsira:

1. Ngati mutangoyamba pulogalamu yochita masewera olimbitsa thupi ndikofunikira kuti muyambe ndi dokotala musanayambe. Mukamaliza kupita patsogolo, ndibwino kuti muzichita masewera olimbitsa thupi pakati pa 50 ndi 60 peresenti .
2. Ngati mwakhala mukuchita masewera olimbitsa thupi nthawi zonse ndipo mukufuna kuti mupitirize kuwonjezera kukula kwa thupi lanu kapena kusintha nthawi yanu, muyenera kuchita masewera olimbitsa thupi 60 mpaka 70 peresenti ya kuchuluka kwa mtima.
3. Ngati cholinga chanu ndi kukweza mphamvu ya aerobic kapena masewera olimbitsa thupi, mumakhala mukuchita masewera olimbitsa thupi, omwe ndi 75 mpaka 85 peresenti ya chiwerengero cha mtima.

Ngakhale kuti malowa ndi othandizira, ndikofunika kumvetsetsa kuti kusiyana kwa kuphunzitsa kwanu kuli kofunikira ngakhale mutakhala ndi thanzi lotani. Mwina pangakhale nthawi yomwe wothamanga wophunzitsidwa kwambiri amaphunzitsa gawo la 50 mpaka 60 peresenti (kuti athetse kapena kutalika, pang'onopang'ono, maphunziro apakati, mwachitsanzo). Kafukufuku amasonyeza kuti anthu omwe amachita masewera olimbitsa thupi kwambiri amakhala ndi zovulala zambiri ndipo amatha kusiya.

Ochita masewera olimbirana angafunikire kuwonjezera magawo apamwamba a maphunziro apadera nthawi zina kuti athandize minofu kusamalira lactic acid .

3. Dziwani mtundu wa zochita zolimbitsa thupi zomwe mudzachita

Kuti mukhale ndi chikhalidwe chochuluka musankhe ntchito zomwe zimagwiritsa ntchito magulu akuluakulu a minofu ndi zomwe zikupitirizabe m'chilengedwe.

Zitsanzo zina zabwino zikuyenda, kusambira, kuthamanga, kuvina kwa aerobic, makina okwera masitepe, makina a ski, makina opangira mapepala, njinga zamoto, kapena maseŵera olimbitsa thupi .

Kwa iwo omwe akufuna kuyendetsa masewera olimbitsa thupi, mudzafunanso kugwiritsa ntchito masewera olimbitsa thupi. Mfundo yeniyeni imanena kuti kuti mukhale bwino pa masewera olimbitsa thupi kapena luso, muyenera kuchita masewera olimbitsa thupi kapena luso. Choncho, wothamanga ayenera kuphunzitsa ndi kuyendetsa ndipo wosambira ayenera kuphunzitsidwa posambira. Pali, ngakhale zili choncho, zifukwa zazikulu zokwera sitima , ndipo ndizofunikira kwa othamanga onse.

4. Dziwani Zomwe Mumakonda Kuchita Nthawi Zambiri

Nthawi zambiri kuchita masewero olimbitsa thupi kumadalira pa msinkhu wanu wa zochitika komanso zolinga zanu, komanso kukula kwa maphunziro anu.

Kuwonjezera mphamvu yanu, ndibwino kuti muzipumula, choncho nthawi zambiri muyenera kuchepa moyenera. Kuti mudziwe zambiri, ndi bwino kuti muzichita masewera olimbitsa thupi osachepera 3 mpaka 5 pa sabata, popanda maola 48 pakati pa magawo. Kuchita mochuluka kwambiri kungayambitse kugwiritsira ntchito zinthu zowonongeka, kotero dziwani kuti zimatenga nthawi yaitali bwanji kuti muthe kuchipatala.

5. Dziwani Nthawi Yanu Yophunzitsa Zochita

Kulimbitsa thupi kwabwino kungapangidwe bwino mu mphindi 30 zokha katatu pa sabata. Kuti mukhale ndi chikhalidwe choyenera, muyenera kuyesetsa kuchita masewera olimbitsa thupi 30 mpaka 60 mu gawo lanulo.

6. Malizitsani Kutentha ndi Kutsika Pansi

Ndikofunika kwambiri kuti mumaphatikizepo kutentha kwa mphindi zisanu kapena zisanu, musanayambe kupita kumaphunziro anu a mtima. Kutentha kwa mphindi 5 mpaka 10 mutatha kuphunzitsidwa kuti muteteze chizungulire ndikupangitsa mtima wanu kutentha komanso kutentha kwapang'onopang'ono kugwa pang'onopang'ono. Ngati mutambasula, ino ndi nthawi yabwino chifukwa minofu yanu imakhala yofunda komanso yosasintha ndipo chiopsezo chovulaza ndi chochepa.

_Chitsime:

_{American Council pa Zochita Zolimbitsa Thupi. (2003). Buku la ACE Personal Trainer, Edition 3 . San Diego, CA: American Council pa Zochita Zolimbitsa Thupi.}