1 - Katemera wanu umadalira mphamvu.
Kodi ndinu mfumu kapena mfumukazi ya cardio? Ndiwe nonse za gulu lanu lakazitape kapena kugunda misewu kuti muthamange. Mosakayika mumapeza thukuta yabwino nthawi zambiri pamlungu. Ndikukuyamikani. Ndimadzipereka komanso ndikusokoneza kwambiri ntchito ya cardio. Komabe, kuti mukhale oyenera komanso okhutira, muyenera kukhala ndi machitidwe amphamvu. Maphunziro olimbitsa thupi nthawi zambiri ndi yankho la kuchepetsa thupi, kusintha thupi lanu ndi kukhala ndi chidaliro. Zokhazikika, zowonongeka ndi toned sizidzachitika kuchokera ku cardio ntchito zokha. Kodi mukufunikira kukhutiritsa kuti muyambe kuphunzitsa zolemera? Taganizirani izi: CDC imanena kuti kuphunzitsa mphamvu kumachepetsa kuchepa kwa thupi lathu lokalamba. Ichi ndichifukwa chake sizingatheke kukhala wokwanira kwathunthu popanda maphunziro amphamvu:
Maphunziro olimbitsa thupi amachititsa kuti thupi lanu liziyenda bwino. Katemera wanu umadalira mphamvu. Pakati pa zaka 35, timayamba kutaya pafupifupi theka la masentimita imodzi pachaka ngati sitinaphunzitse mphamvu. Ndi minofu yambiri, thupi lanu limagwira bwino ndipo mumatentha kwambiri makilogalamu, ngakhale pogona. Thupi lanu limagwiritsa ntchito makilogalamu ambiri kuti apange ndi kusunga minofu kusiyana ndi kugwira mafuta. Ngati mukufuna kuwotcha thupi lanu, muyenera kupita ku sitima yamphamvu.
2 - Kuphunzitsa mphamvu kumateteza minofu yanu ndi mphamvu ya fupa.
Pamene tikukalamba, timataya chiwerengero cha minofu yomwe sitigwiritsa ntchito. Kukwezera zolemera kapena kuchita masewera olimbitsa thupi kumathandizira kumanga minofu, kuwonjezera minofu ya mafupa ndi kusunga mafupa abwino. Kugwiritsira ntchito minofu yanu kukutanthauza kuti mukhoza kuchepetsa, kuteteza komanso kutembenuzira minofu ndi fupa. Mudzapangitsanso kuti thupi lanu likhale labwino -momwe mumachita tsiku ndi tsiku kuti musamavutike. Ndipo thupi lamphamvu, labwino lidzachepetsa chiopsezo chanu chovulala kapena kugwa kwakukulu.
3 - Maphunziro olimba adzakupatsani maonekedwe ooneka bwino.
Mapulogalamu a Cardio angathandize kuwotcha zakudya zowonjezera komanso kutengera mtima wanu, koma kuphunzitsa mphamvu kumathandiza kwambiri kusintha momwe thupi lanu likuwonekera. Ndi minofu yowonjezereka, mumapeza malingaliro owonjezereka ndi kupeza zambiri zowoneka ndi zowongoka kuposa momwe cardio-yokha ingaperekere. Mafuta otsika mafuta sangatheke. Pamene mutaya mafuta, mumataya zonse. Komabe, kujambulira malo kungagwire ntchito. Maphunziro olimbikitsa ab ntchito , mwachitsanzo, akhoza kulimbitsa ndi kuwonetsera phukusi 6 lomwe mukufuna. Ngati mukufuna kumverera ndi kuwoneka ngati mukuli bwino, kuphunzitsa mphamvu ndi kumene kuli.
4 - Maphunziro olimbikitsa amakupatsani mphamvu zowonongeka.
Maphunziro olimbitsa thupi angapangitse kuti mukhale oyenera komanso ogwirizana pamene mukuchepetsera chiopsezo chanu chogwa. Ndi minofu yambiri, mutha kusintha msanga ndikukhala bata. Ngakhale kuti simungadandaule nazo tsopano, mauthenga ena amasonyeza kuti kuphunzitsa kulemera kungachepetse chiopsezo chogwera ndi 40 peresenti pamene mukukula. Ndipo ngati mukudzivutitsa nokha ndi matope kapena zovuta zothandizira, mphamvu yanu yabwino imapereka nthawi yayikulu.
5 - Kuphunzitsa mphamvu kumatanthauza mphamvu ya thupi.
Maphunziro a kulemera kwapadera ndi maphunziro osamalidwa-kusuntha kwa isotonic (kupweteka kwa minofu kupyolera mu kuyendayenda, monga kukweza mapulaneti) ndi kayendedwe ka mayendedwe (kutenga minofu yanu wina ndi mzake kapena chinthu chokhazikika, monga phala kapena khoma.) Kuti timange minofu yathu mphamvu, matupi athu amafunikira mitundu yonse ya njira zopewera . Mphamvu ya thupi yomwe mumamanga ndi mphamvu yammimba ingakuthandizeni kunja kwa masewera olimbitsa thupi. Ngati muli ndi thupi lamphamvu, mungathe kuchita bwino pa bwalo la tenisi kapena pamtunda wotsetsereka. Mwachitsanzo, kugwira ntchito pamagetsi (omwe ali ndi mawonekedwe othamanga) kumagwira ntchito pa mphamvu ya thupi lanu. Kupititsa patsogolo mphamvu zowononga kungakupangitseni kukhala wothamanga bwino kapena bwinopo pabwalo la basketball. Maphunziro amphamvu angathandize kuti thupi lanu likhale lamphamvu.
Ngati mphamvu yophunzitsira ndi yatsopano kwa inu kapena chinachake chimene simunachiyambepo, dziwani kuti pali zipangizo zosiyanasiyana zosangalatsa zomwe mungagwiritse ntchito. Tengani zolemera zina, kettlebell, sandbags kapena zingwe za nkhondo. Gwiritsani ntchito thupi lanu lolemera kapena kupeza masewera . Ngati mukufuna maphunziro, funsani wophunzitsa kapena alowe gulu la gulu ndi wophunzitsira waluso. Dziwani kuti kuti mukhale oyenerera, kuphunzitsa mphamvu kumakhala mbali ya chizoloŵezi chanu cha sabata. Ndamva zambiri zochita masewera olimbitsa thupi kunena kuti "Ingotenga chinachake cholemetsa ndikuchiyika pamutu pako tsiku lililonse." Sichiyenera kukhala zovuta koma ndizofunikira kwambiri.