MET, kapena chiwerengero cha kagwiritsidwe ntchito kake kagwiritsidwe ntchito kameneka, ndi kagulu kamene kamagwiritsidwa ntchito kulingalira kuchuluka kwa mpweya womwe amagwiritsidwa ntchito ndi thupi panthawi yogwira ntchito. MET imayimira "Zomwe Zimagwiritsidwa Ntchito Pogwiritsa Ntchito Zamatsenga." Ndichidule, njira yoyerezera kuchuluka kwa ntchito zofunikira pakati pa anthu a zolemera zosiyanasiyana.
Ndikoyenera kuti munthu aliyense azitha kuchita masewera olimbitsa thupi kangapo pa sabata, chifukwa ntchitoyi ili ndi phindu losiyanasiyana la thanzi.
MET in Relation to Activity
MET imodzi ndi chigawo cha MET chogwirizana ndi ntchito. MET imodzi yokha ndi yofanana ndi mphamvu, kapena mpweya womwe umagwiritsidwa ntchito ndi thupi panthawi yopuma, kapena pamene mukuchita nawo ntchito zina zopanda pake, monga kukhala mwakachetechete kapena kuwerenga buku, mwachitsanzo.
Thupi lanu limagwira ntchito panthawi iliyonse yomwe yapatsidwa, mpweya wochuluka umagwiritsidwa ntchito ndipo umakhala wapamwamba kwambiri. Ntchito yomwe imayaka MET 3 mpaka 6 imatengedwa ngati ntchito yochita masewera olimbitsa thupi. Ntchito yomwe imayaka ma MET osachepera asanu ndi amodzi imagwiriridwa ngati ntchito yogwira ntchito mwamphamvu.
Ntchito Yodzichepetsa Yogwira Ntchito
Kuchita masewero olimbitsa thupi kumatanthauza kukula kwa thupi lomwe likugwira ntchito koma si lovuta.
Makhalidwe ochita masewera olimbitsa thupi ndi awa:
- Zimayambitsa kuchulukitsa kupuma komanso / kapena kuthamanga kwa mtima
- Zotsatira zake zimakhala zovuta zitatu kapena zisanu ndi chimodzi (METs) zoyesera
- Kutentha makilogalamu 3.5 mpaka 7 pa mphindi (kcal / min)
Zitsanzo za zochitika zolimbitsa thupi zimaphatikizapo zinthu monga kuyenda kunja kapena pamtunda wopalasa pamtunda wa makilomita atatu pa ora, kuwombera basketball, njinga pamtunda wa 10 mph kapena pang'onopang'ono, kumwa madzi aerobics, kuvina mpira, kapena kusewera tenisi .
Kwenikweni, ngati mukuyenda mosasunthika, mwakuwotcha thukuta, ndi kupuma movutikira kusiyana ndi kawirikawiri, koma mutha kukambirana mwachizolowezi, gawo lanu la ntchito likuwoneka ngati lokhazikika.
Komabe, ngati kuli kovuta kuyankhula, ndipo nthawi zonse mumatuluka thukuta kwambiri, mwinamwake munasunthira kuchoka pa msinkhu wopita kuntchito yolimba.
Ntchito Yaikulu Yopangidwira
Kuchita masewera olimbitsa thupi mwamphamvu ndikutithandiza kuchita zinthu zolimbitsa thupi zolimbitsa thupi. Mudzagwedeza kwambiri, kupuma molimbika, komanso kugwiritsa ntchito mpweya wochulukirapo panthawi yogwira ntchito mwamphamvu.
Zitsanzo za kuchita masewero olimbitsa thupi ndizokuthamanga, kuthamanga kapena kuthamanga, kusewera tenisi, kuthamanga kusambira, kusewera mpira mpira kapena mpira, kapena kuchita zinthu zolimbitsa thupi , monga kukankhira ndi kulumphira. Zina mwazochitazi zikhoza kuchitidwa mosiyanasiyana. Chinthu chofunika kwambiri chochita masewera olimbitsa thupi ndi chakuti ntchitoyo iyenera kuchitidwa ndi khama lalikulu. Ngati mukupuma mwamphamvu ndi thukuta, mwinamwake muli m'dera lolimba / lamphamvu.
Ntchito yaikulu yochita masewera olimbitsa thupi iyenera kuchitidwa mobwerezabwereza kusiyana ndi kuchita masewera olimbitsa thupi, molimbika kwambiri thupi.