Osati Chifukwa cha Kutaya Kwambiri
Cardio amayesa pamwamba pa malingaliro okhutira, thanzi, ndi zotentha zopsereza. Koma mwina mungasokonezeke ndi momwe mukufunira komanso ubwino uliwonse wa masewera olimbitsa thupi.
Malangizo omwe amafalitsidwa ndi American College of Sports Medicine amasonyeza mphindi 30 zochita masewera olimbitsa thupi masiku asanu pa sabata, kapena cardio yamphamvu 20 mphindi patsiku, masiku atatu pa sabata.
Pofuna kutaya thupi, amanena kuti mungafunikirenso (mpaka 60 mpaka 90 minutes) malingana ndi zakudya zanu ndi zina.
Ndi kovuta kusunga malamulo onsewa, koma uthenga wabwino ndikuti simusowa. Nthawi zina ndi bwino kuiwala malamulo ndikubwerera kumayendedwe-cardio sikuti awonongeke.
Mipingo Yapangidwa Kuti Iyamutse
Ngati muli ndi ntchito yokhala pansi, ganizirani momwe thupi lanu limamvera kumapeto kwa tsiku. Kodi muli ndi minofu yolimba, kumbuyo, kapena kutopa ngakhale kuti simunachite kalikonse? Mwinamwake mapewa anu amachokera ku zowawa ndipo mutu wanu umapweteka kuti muyang'ane pa kakompyuta kwa nthawi yayitali.
Tsopano, ganizirani momwe thupi lanu limamvera pambuyo pochita masewera olimbitsa thupi. Ngati mukuchita bwino, minofu yanu imakhala yotentha komanso yosasinthasintha, magazi akuthamangira thupi lanu, kupereka oxygen ndi mphamvu. Mumamva kuti muli ndi mphamvu, mukudalira, mukudzikuza nokha ndi wokonzeka kutenga dziko. Ndi zosiyana kwambiri, sichoncho?
Thupi laumunthu limapangidwira kusunthira-osakhala mozungulira tsiku lonse.
Ubwino Wonse wa Kuchita Zochita za Cardio
Mungaganize za cardio ngati ntchito yonyansa, yonyada, ndi thukuta pogwiritsa ntchito ntchito kuti musinthe momwe thupi lanu limagwirira ntchito. Inde, cardio ikhoza kuthandizira kusintha thupi lanu, koma liri ndi phindu lina zambiri. Kudziwa izo kungakupangitseni kuyang'ana pa cardio zozizwitsa ndi maso osiyana.
Zothandiza zina ndizo:
- Kutaya thupi
- Mtima wamphamvu ndi mapapo
- Kuwonjezeka kwa mafupa
- Kuchepetsa nkhawa
- Kuchepetsa chiopsezo cha matenda a mtima ndi mitundu ina ya khansa
- Kupumula kwa nthawi yochepa kuvutika maganizo ndi nkhawa
- Kukhala ndi chidaliro chokwanira pa momwe mumamverera ndi momwe mumawonekera
- Kugona bwino
- Mphamvu zambiri
- Kupereka chitsanzo chabwino kwa ana anu kuti akhalebe achangu pamene akulamba
Zindikirani kuti kutaya thupi, pamene cholinga chachikulu kwa anthu ambiri, ndi phindu limodzi lokha la cardio. Ngakhale zili choncho, kulemera ndi kawirikawiri cholinga cha munthu, osati chifukwa cha thanzi, koma kuyang'ana bwino.
Ngakhale palibe cholakwika ndi kufuna kuoneka bwino, kukhala ndi cholinga chokhacho kungapangitse zovuta. Kulemera kumatenga nthawi. Ngati simukuwona zotsatira, mukhoza kutaya zifukwa zomvera. Tsegulani malingaliro anu pa zifukwa zina zochita masewera olimbitsa thupi - mungathe kupeza njira zatsopano zopangira zovuta.
Cardio ya Umoyo Wabwino
Mwachibadwa kufunafuna kuoneka bwino, koma mukhoza kumangirira kwambiri momwe mukuwonekera kuti mukuiwala momwe mumamvera. Ngati mutayang'ana pa madalitso omwe ali pamwambawa, onsewa amatanthauzira kuti amve bwino pakali pano komanso m'tsogolo. Ngakhale zili choncho, mukhoza kukhala ovomerezeka ndi kupeza phukusi sikisi pompano kusiyana ndikumverera bwino, mwakuthupi ndi m'maganizo.
Anthu ambiri amaiwala kuti kugwira ntchito kumathandiza kuti miyoyo yawo ikhale yabwino.
Kusuntha kumapangitsa kuti magazi aziyenda mumatumbo anu, kulimbitsa mtima ndi mapapo, ndipo amaphunzitsa mtima kuti ugwire bwino ntchito.
Osati kokha, pamene mukuchita masewera olimbitsa thupi, mumakhala chitsanzo chabwino kwa anthu onse m'moyo wanu. Pamene akuwona kuti mumachita masewera olimbitsa thupi, amakulimbikitsani kuchita chimodzimodzi.
Ngati zonsezi ziri zoona, bwanji osakwanira kuti musunthe? Nchifukwa chiyani anthu ambiri akuvutika ndi kukhala achangu? Mbali ya izo mwina ndi momwe mumaganizira za inu eni, thupi lanu, ndi masewera olimbitsa thupi.
Kusintha Njira Yomwe Mukuganiza
Mukhoza kugwirizana kwambiri ndi malingaliro ena, makamaka pankhani ya masewera olimbitsa thupi.
Ngakhale kuti anthu ena amawakonda, ambiri amaona kuti ndi udindo, ntchito, kapena kuzunza. Zingakhale zovuta kukhulupirira kuti kuchita masewera olimbitsa thupi kumatha kukhala bwino.
Ikhoza kumverera bwino kusuntha thupi lanu. Zitha kukhala zabwino kuti ukhale wolimba komanso wodalirika ndikudziwe kuti ukhoza kuyambitsa ntchitoyi. Chidaliro chimenecho chimatanthawuzira ku mbali zina za moyo wanu. Ngati mungathe kuchita masewera olimbitsa thupi, ndiyonsanso mungatani?
Ngati mutangoganizira zolemetsa, mukusowa zinthu zabwino zonsezi. Mukhoza kusintha mwa njira izi:
- Sungani bwino . Ngati mwasokonezeka pa zomwe muyenera kuchita, yambani ndi zofunikira - mukufunikira mphindi 20 kuti thupi liziyenda, kotero yambani pamenepo. Tulukani kalendala yanu, tipezani maminiti 20 pa masiku atatu osiyana ndikuchita china-kuyenda, kuthamanga, kupita ku masewera olimbitsa thupi, ntchito yanyumba yamphamvu-chirichonse chimene mukufuna. Pangani chizoloŵezi choyamba ndikugwiritsanso ntchito nthawi yanu komanso mwamphamvu.
- Khazikani mtima pansi. Chimodzi mwa kulola nthawi yokhala ndi chizolowezi chochita masewera olimbitsa thupi ndiko kukhala woleza mtima. Simungayambe kumene mukufuna kukhala, zomwe zingakhale zoposa zomwe mungathe kuchita. Muyenera kuyamba kumene muli pakali pano. Izi zikutanthauza kuti mukulowetsamo ndikulola thupi ndi malingaliro anu onse kuyankha zomwe mukuchita. Kulemera kwake kumabwera, koma osati pomwepo.
- Khalani osamala kwambiri . Pitirizani kuganizira momwe thupi lanu limamvera pamene mukuchita. Pamene nyimbo ndizolimbikitsa kwambiri, khalani ndi cholinga chochita masewera olimbitsa sabata popanda zododometsa. Siyani vuto lanu la mtima kuwunika, magazini, ndi nyimbo kunyumba. Kumbukirani za calories, mwamphamvu, ndi zina zonsezo ndipo ganizirani momwe thupi lanu limamvera . Yesani ntchito zosiyana. Pitani pang'onopang'ono kapena mwamsanga ndipo muwone momwe thupi lanu limayankhira. Tengani nthawi kuti muphunzire za thupi lanu ndipo mudzatha kupanga ntchito malinga ndi malamulo anu m'malo mwa wina.
- Pezani chinachake kuti musangalale . Ngati zochitika zolimbitsa thupi zikuwoneka ngati zovuta, pewani kuchita masewero olimbitsa thupi ndikuyesa chinthu china. Tengani panja ndikuyang'ana pozungulira. Zindikirani zowoneka bwino. Tengani njira yatsopano. Pumirani mlengalenga. Pumirani kwambiri. Nthawi zina kungokhala kunja ndiko kukumbutsa zabwino kwambiri kukhala ndi thanzi labwino, logwira ntchito.
- Sakanizani . Chinthu chabwino chokhudza masewero olimbitsa thupi ndi chakuti mungasankhe chinthu chilichonse chomwe chimachititsa kuti muyambe kuyima mtima. Simusowa kuchita zofanana pamisonkhano yonse, kapena sabata iliyonse. Ngati mwakhala mukuchita zofananazo yesetsani chinthu chatsopano. Kusintha wanu cardio n'kosavuta, choncho nthawi zambiri muzipeza zinthu zambiri zomwe mumakonda. Mukhoza kungosintha zomwe mukuchita panopa. Mwachitsanzo, ngati mumagwira ntchito yopangira mapepala, yesetsani kusakanikirana ndi nthawi yophunzitsa.
- Yamikani thupi lanu . N'zosavuta kuganizira zinthu zomwe simukuzikonda nokha koma, kwazing'ono, taganizirani momwe thupi lanu liriri pakali pano. Ngati zili mu dongosolo labwino, kapena pafupi ndi ilo, ganizirani momwe zimamvera. Mukhoza kuima, kuyenda, ndi kusuntha. Kungotenga mphindi zingapo pamene mukugwira ntchitoyi kuti muganizire momwe zingakhalire ngati simungathe kuchita zomwe mukufuna zingakuthandizeni kukumbutsani momwe thupi lanu likudabwitsa-ziribe kanthu momwe likuwonekera.
Zimatenga nthawi kusintha momwe mumaganizira za zinthu. Mbali yopanga masewera olimbitsa thupi gawo lanu la moyo mungakhale ndikutsegula malingaliro anu pazosiyana zosiyanasiyana. Kwa kanthawi, taganizirani zomwe zingakhale ngati kuchita masewera olimbitsa thupi chifukwa zimakhala zabwino-osati chifukwa zimakuthandizani kuyang'ana bwino.
Tangolingalirani kuti zingakhale zolimbikitsanso bwanji kuchita masewero chifukwa mumafuna, osati chifukwa choti muyenera. Ndizotheka kuti kuchita masewera olimbitsa thupi kukhala kosangalatsa m'moyo wanu. Kukhala wochuluka mu zomwe mukuchita kungathandize.
> Zotsatira:
> Zotsatira za Ntchito Yathupi ya 2008 kwa Amwenye . Dipatimenti ya Zaumoyo ya Ukhondo ku United States. https://health.gov/paguidelines/pdf/paguide.pdf.
> Donnelly JE, Blair SN, Jakicic JM, Manore MM, Rankin JW, Smith BK. Ntchito Yogwiritsira Ntchito Yopangidwira Njira Zothandizira Kuteteza Kulemera kwa Thupi ndi Kupewa Kulemera Kupezanso Okalamba. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2009; 41 (2): 459-471. lembani: 10.1249 / mss.0b013e3181949333.
> Garber CE, Blissmer B, Deschenes MR, et al. Kuchuluka ndi Kuchita Zochita Zolimbikitsira Kukhazikitsa ndi Kusunga Mafilimu, Matenda a Musculoskeletal, ndi Neuromotor Fitness Mwachiwonekere Achikulire Odwala. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (7): 1334-1359. lembani: 10.1249 / mss.0b013e318213fefb.