Chimodzi mwa zolinga zoyambirira za pulogalamu yochita masewero olimbitsa thupi ndiyo kukhazikitsa ndi kusunga thupi labwino. Anthu ambiri amagwira ntchito kuti apeze thanzi lawo, kuchepetsa chiopsezo cha matenda, kusintha maonekedwe a thupi ndi kusintha thupi lonse. Ndikofunika kusankha masewera olimbitsa thupi omwe amagwiritsa ntchito minofu yambiri ya thupi mwakhama, mwachibadwa, ndipo ndizosavuta kukhalabe ndi mphamvu.
N'zochititsa chidwi kuti sikuti njira zonse zolimbitsira thupi zimagwirizanirana ndi mphamvu ya mphamvu ( caloric ). Komabe, zifukwa zingapo, kuphatikizapo ndalama zogwiritsira ntchito mphamvu, ziyenera kuganiziridwa posankha zochita zolimbitsa thupi.
Chiwerengero cha Mchitidwe wa Kuchita Zozizira Aerobic
American College of Sports Medicine (ACSM) imaphatikizapo njira zamagwiritsidwe ntchito kogwiritsira ntchito zochitika zapamwamba pogwiritsa ntchito ziyeneretso zosiyana za ntchitoyi. Gulu, Ine ntchito zimapereka ndalama zowonjezera komanso zowonjezera mphamvu zomwe sizidalira pa luso la ophunzira. Izi ziphatikizapo zinthu monga kuyenda, njinga, kuyenda, komanso kukwera masitepe. Pokhala ndi ntchito za Gulu II, kuchuluka kwa ndalama zogwiritsira ntchito mphamvu kumakhala kosiyana kwambiri malingana ndi momwe munthu amagwira ntchito. Ndili ndi luso lapamwamba, munthu akhoza kugwira ntchito mwamphamvu komanso motalika, motero amawotcha makilogalamu ambiri. Ntchito zomwe zili m'gululi zingaphatikizepo kuvina kwa aerobic, kutsika kwa benchi, kuyenda, kusambira, ndi aerobics.
Ntchito za Gulu III, monga basketball, masewera a masewera, ndi volleyball zimasinthasintha kwambiri pogwiritsa ntchito ndalama chifukwa cha zofuna za ntchitoyi. Kuti mukhale ndi thanzi labwino kwa nthawi yaitali, ndikofunika kusankha zinthu zosiyanasiyana zomwe zimakhudza mtima, mapapo, ndi minofu.
Kuganizira Mafilimu Ochita Zochita
Kuphatikiza pa ndalama zogwiritsira ntchito mphamvu, zina zomwe muyenera kuziganizira posankha masewera olimbitsa thupi zimaphatikizapo chidwi, zida, komanso malo ogwiritsira ntchito, zosowa zakuthupi, ngozi yovulaza komanso zolinga za thupi. Choncho, kusankha njira zoyenera zochitira masewero olimbitsa thupi n'kofunika kuti mupitirizebe kugwiritsa ntchito ndalama zowonjezera. Ndizomveka kuzindikira kuti mapindu othandizira azaumoyo ndi olimbitsa thupi adzapezeka ngati kuchulukitsidwa ndi kuchuluka kwa masewera olimbitsa thupi kumawonjezeka.
Mphamvu ya Kuchita Zochita: Kupititsa patsogolo Kugwiritsa Ntchito Mphamvu za Mphamvu
Njira yayikulu yowonjezeramo ndalama zomwe zimagwiritsidwa ntchito pogwiritsa ntchito mphamvu ndi mphamvu zosiyana siyana. Ndikofunika kusankha masewera olimbitsa thupi omwe angasinthidwe kapena kugwiritsidwa ntchito kuti awonjezere dongosolo la cardio-respiratory system. Mwachitsanzo, kuyendayenda pamtunda kungapangitse zovuta kwambiri pakuwonjezera kalasi yoyamba. Mpikisano wothamanga ungapangidwe kwambiri pakuwonjezereka kutsutsa. Kuwonjezera phazi lokwezeka kuti kukweza kutalika kwazitali kumatha kuwonjezera mphamvu yowonongeka kwa aerobics. Kuphatikiza apo, kusankha njira yomwe imalola kuti miyeso yapamwamba yowonjezereka yowonjezereka ndi nthawi yochepa kwambiri imatha kuonjezera ndalama zowonjezera mphamvu.
Pamwamba ndi M'munsi Thupi
Ena amagwiritsira ntchito njira zowonjezera ndi zapansi, monga kusambira, kuthamanga, ndi kusewera.
Ngakhale kuti maseĊµerawa amachititsa minofu yambiri, sizikutanthauza kuti minofu yambiri imathamanga, ndipo izi zimapangitsa kuti zakudya zochepa zikhale zochepa kwambiri. Komabe, kusambira kumafuna kupanikiza kwambiri mafupa ndi ziwalo, zomwe zimapangitsa anthu osambira kuti azichita masewera olimbitsa thupi kwa nthawi yayitali, motero amagwiritsa ntchito mphamvu zochulukirapo komanso kupititsa patsogolo. Komanso, njira zam'madzi zozama komanso zam'munsi, monga skiing, zimakhala ndi chidziwitso chodziwa bwino chitukuko chisanafike pozindikira momwe ntchito yogwiritsira ntchito mphamvu zimagwirira ntchito.
Kupanda Kulemera-Kukula Kulimbana ndi Kulemera Kwambiri
Kupita njinga ndi maulendo apama njinga ndizozidziwika kwambiri zosachita kulemera, pamene kuyenda ndi kuthamanga ndizochita masewera olimbitsa thupi m'gulu lolemera.
Pa msinkhu womwewo wa mphamvu, anthu ambiri adzagwiritsa ntchito makilogalamu ochulukirapo opanga zolemera. Phindu lina la kulemera kwake ndiko kusunga mafupa ndi kupewa matenda osteoporosis. Komabe, pokwera njinga zamabasi ndi zamakono, pamakhala zovuta kwambiri kwa minofu ndi ziwalo, mtima wa mtima umakhala wotsika, ndipo motero nthawi zambiri ntchito zimatha.
Kuyenda Mosiyana ndi Kuthamanga
Kuyenda ndi kuthamanga kumafuna luso laling'ono ndipo ndizochita masewera olimbitsa thupi. Kuyenda mofulumira, komwe ndi ntchito yodziwika kwambiri ya aerobic ku US, yasonyezedwa kuti ikhale ndi ubwino wathanzi. Kuchokera mu malingaliro ogwiritsa ntchito mphamvu, kuthamanga kudzawotcha makilogalamu ambiri kusiyana ndi kuyenda chifukwa cha kuchuluka kwa ntchitoyo. Komabe, changu chowonjezeka chowonjezera mphamvu yogwiritsira ntchito mphamvu pogwiritsira ntchito mphamvu kumayambitsa zovulaza kumapazi, mabotolo, mawondo, ndi kumbuyo. Anthu ena amasankha kunyamula zinthu zolimbitsa dzanja pogwiritsa ntchito chiyembekezo chowonjezera mphamvu yogwiritsira ntchito mphamvu poyenda. Ngakhale kuti kugwiritsira ntchito manja kulemera kumawonjezera kuchuluka kwa ntchitoyi, kafukufuku akuwulula kuti zipangizo zinazi sizitha kuwonjezera ndalama zowonjezera mphamvu.
Kusankha Machitidwe Ochita Zochita: Chisankho Chotsimikizika
Ngakhale kuti zotsatira za kafukufuku zimasonyeza kuti kuchita masewera olimbitsa thupi, mwachangu chosankhidwa, kumapangitsa ndalama zogwiritsira ntchito kwambiri, zingapo zina zafotokozedwa posankha zochitika zolimbitsa thupi. Chifukwa cha zida zosiyanasiyana zochitira masewera olimbitsa thupi omwe alipo, ochita masewero olimbitsa thupi tsopano amakonda kupititsa patsogolo njira zosiyanasiyana zochitira masewera olimbitsa thupi, zomwe zimaphatikizapo chisangalalo chochulukirapo ndi chiopsezo chocheperako.
> Wosindikizidwa ndi chilolezo cha American College of Sports Medicine, "Energy Expenditure mu Zosiyanasiyana Zochita Zochita," June 2002, www.acsm.org.