Mfundo zolimbitsa thupi za Cardio Exercise
Mwachidule
Kugwiritsidwa ntchito kwa mtima kumapangidwira kulingalira zinthu zitatu kuti zikhale zogwira mtima komanso chitetezo: nthawi zambiri, mphamvu ndi nthawi. Muyeneranso kuika nthawi yotentha musanalowe m'ndondomeko yamaphunziro anu, komanso nthawi yozizira musanafike kumapeto kwa ntchito yanu.
Kodi Cardio Exercise N'chiyani?
Zochita masewera olimbitsa thupi zimadzutsa kuchuluka kwa mtima wanu ndi mlingo wa kupuma mu msinkhu wolimba kwambiri mpaka wamphamvu kwa mphindi khumi kapena kuposerapo.
Kuchita masewera olimbitsa thupi kumayenda mofulumira , kuthamanga, njinga zamoto, kusambira, kuthamanga ndi kusefukira kwa dziko lapansi. Kuchita masewera olimbitsa thupi, makina a cardio akuphatikizapo wopalasala , wophunzitsika, wopanga masewera, makina oyendayenda ndi ophunzitsa masewera.
Kutentha ndi Kutsegula
Mwachizoloŵezi, mumaphunzitsidwa kutambasula minofu yoyamba kuti ikhale yogwiritsidwa ntchito popuma. Pali masukulu ambiri a malingaliro pa kugwiritsidwa ntchito ndi kuthandizira kutambasulira, koma tidzakhala ndi chithunzi chachikhalidwe apa.
- Kutentha kwa mphindi 5 mpaka 10 pamtunda wochepa kudzakonzekeretsa minofu yanu kuti muyambe kuchita masewero olimbitsa thupi ndikupitirizabe kukweza mtima wanu.
- Yambani pa mphamvu ya 50 mpaka 60% ya kupitirira kwanu kwa mtima, kuchita ntchito iliyonse yomwe ingakhale njira yanu yogwirira ntchito. Ngati mukuyenda kapena kuthamanga, yambani kuyenda kapena kuthamanga pafupipafupi yomwe imakulowetsani m'magalimoto oterewa - malo omwe mungathe kukambirana nawo.
- Ino ndiyo nthawi yoti mutambasule minofu yomwe mungagwiritse ntchito pochita masewera olimbitsa thupi. Zimatenthedwa ndipo zimapindula ndi kusintha kwazomwe zimagwiritsidwa ntchito pochita masewera olimbitsa thupi. Kutentha Kumayendera Oyenda
Kuzizira Pansi
- Mutatha kumaliza masewera olimbitsa thupi m'madera omwe mumawunikira pamtima, muyenera kuzizira pansi ndi mphindi zisanu kapena zisanu.
- Limbikitsani kuthamanga kwa mtima kwa 50 mpaka 60% ya kupitirira kwa mtima kwa mphindi 5 mpaka 10 kuti mukhale ozizira.
- Mwachizoloŵezi, mumatha kumaliza masewera olimbitsa thupi ndi kutambasula kwa minofu yomwe imagwiritsidwa ntchito pantchito.
Kusinthasintha
Kodi muyenera kuchita masewera angati? Nyuzipepala ya American College of Sports Medicine imalimbikitsa masiku atatu kapena asanu pa sabata kwa mapulogalamu ambiri olimbitsa thupi. Masiku ena ochita masewera olimbitsa thupi kwambiri ndi tsiku la mpumulo kapena zozoloŵera zosavuta monga kuyenda ndi kutambasula kapena yoga kumapatsa thupi nthawi yokonza ndi kukonza minofu.
Nthawi
Kodi muyenera kuchita masewera olimbitsa thupi kufikira liti? Kuti mupindule ndi mtima, funsani mphindi 20 mpaka 60 muzomwe mumawunikira pamtima, kusiyana ndi nthawi yomwe mumakhala otentha komanso ozizira. Panthawi imeneyi, thupi lanu limawotcha mphamvu za glycogen zomwe zimapezeka ndipo zimayamba kutentha mafuta otsala. Pamene mutakhalabe ndi phindu loyatsa mafuta, ngati mumagwiritsa ntchito mphindi zosachepera 20 m'dera lanu, kupindula kwakukulu kumatulutsa mphindi 20 kapena 60 kuti muthe kudera la aerobic.
Mphamvu
Pamene mukuyamba pulogalamu yolimbitsa thupi, onetsetsani kuti muwonjezere nthawi yanu ndi malo abwino ndi mawonekedwe musanayambe kuwonjezera kukula kwa ntchito yanu.
Ngati mukugwiritsa ntchito kuyenda popita kuntchito, yesetsani kuonjezera chiwerengero cha mphindi zomwe mukuyenda mu gawo lililonse. Lamulo lachiphindi ndiloti ndibwino kwambiri kuwonjezera izi ndi 10% pa sabata. Mukayenda bwino komanso mwakhama kwa mphindi 60 panthawiyi, yesetsani kuwonjezera kukula mwa kuwonjezera liwiro, mapiri, kapena nthawi.
Chotsatira: Kuthamanga Kwambiri: Zone Zone ya Maphunziro