Ubwino wodabwitsa wa masewera olimbitsa thupi a aerobic pa thupi!

Ngati ndinu munthu amene amakonda kukhala ndi thanzi labwino komanso kukhala ndi thanzi labwino, mwina mawu oti 'ma aerobic exercise' ndi odziwika bwino kwa inu. Mwina mukuchita kale maseŵera olimbitsa thupi awa, kapena mwina mukuganiza zoyamba. Kodi maseŵera olimbitsa thupi amenewa ndi otani kwenikweni? N’chifukwa chiyani ndi abwino kwambiri pa matupi athu? Tiyeni tikambirane zonsezi mwatsatanetsatane komanso lero.

Kodi kuchita masewera olimbitsa thupi othamanga ndi chiyani kwenikweni?

Mwachidule, kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi aliwonse omwe amagwiritsa ntchito magulu anu akuluakulu a minofu, omwe amachitidwa mosalekeza, komanso pa liwiro linalake. Mukachita masewera olimbitsa thupiwa, kupuma kwanu ndi kugunda kwa mtima kumawonjezeka pang'ono. Mawu oti 'aerobic' amatanthauza 'ndi mpweya.' Izi zikutanthauza kuti mukachita masewera olimbitsa thupiwa, mumagwiritsa ntchito mpweya kuti mupange mphamvu zomwe minofu yanu imafuna kuti igwire ntchito. Mwa kuyankhula kwina, kupuma kwanu kumalamulira kuchuluka kwa mpweya womwe imafunikira.

Kodi pali kusiyana kotani pakati pa masewera olimbitsa thupi a aerobic ndi anaerobic?

Zonsezi zikugwirizana ndi momwe matupi athu amapangira mphamvu.

• Maseŵero olimbitsa thupi otchedwa aerobic: Izi zimaphatikizapo kupanga mphamvu 'ndi mpweya'. Mukachita maseŵero olimbitsa thupi amphamvu komanso okhazikika omwe amawonjezera kugunda kwa mtima wanu, maselo anu amagwiritsa ntchito mpweya kuti apange mphamvu. Chitsanzo ndi kuyenda mwachangu.
• Maseŵero olimbitsa thupi opanda mpweya: Izi zikutanthauza 'popanda mpweya'. Mu maseŵero olimbitsa thupi omwe mumachita khama kwambiri kwa kanthawi kochepa (monga kunyamula zolemera, kuthamanga mofulumira), maselo anu amapanga mphamvu popanda mpweya. Izi nthawi zambiri zimakhala maseŵero olimbitsa thupi amphamvu kwambiri.

Kodi zitsanzo za masewera olimbitsa thupi a aerobic ndi ziti?

Pali mitundu yambiri ya masewera olimbitsa thupi otchedwa aerobic. Tiyeni tiwone ena mwa omwe ndi ofala kwambiri:

• Kuyenda kapena kuthamanga
• Kukwera njinga
• Kugwiritsa ntchito zida za cardio
• Kusambira

Kuyenda kapena kuthamanga

Kuyenda ndi njira yosavuta komanso yosavuta yochitira masewera olimbitsa thupi. Mutha kusintha mphamvu ya masewera olimbitsa thupi awa malinga ndi mulingo wanu wa thanzi. Mwachitsanzo, ngati mukuyamba kumene, mutha kuyenda mwachangu, ndipo mukangozolowera, mutha kuwonjezera liwiro. Kuthamanga kumathamanga kuposa kuyenda, koma pang'onopang'ono kuposa kuthamanga. Komabe, kuthamanga kumatha kukakamiza mafupa anu pang'ono kuposa kuyenda. Chifukwa chake ngati muli ndi chilema chilichonse, kuthamanga si lingaliro labwino. Sikufuna zida zapadera kupatula nsapato zabwino. Mutha kuyenda panja kapena m'nyumba (ku malo ogulitsira, panjira yamkati, kapena pa treadmill). Chifukwa chake zitha kuchitika mosavuta chaka chonse. Ngati mukuyamba pulogalamu yochita masewera olimbitsa thupi, kuyenda ndi chisankho chabwino.

Kukwera njinga

Kukwera njinga ndi masewera olimbitsa thupi abwino kwambiri. Mutha kuchita izi pa njinga yanthawi zonse kapena pa njinga yosasuntha ku malo ochitira masewera olimbitsa thupi. Mutha kusintha mphamvu ya masewera olimbitsa thupi anu powonjezera malo omwe mumakhala pa njinga yosasuntha, kapena pokwera njinga yanu pamsewu wotsetsereka kapena wotsetsereka. Kukwera njinga ndikwabwino ngati muli ndi mavuto a mafupa monga nyamakazi. Sikumakupanikizani kwambiri msana, mchiuno, mawondo, ndi akakolo monga momwe kuyenda kumachitira, ndipo kumapatsa mtima wanu masewera olimbitsa thupi abwino. Komabe, ngati mukukwera njinga panja, nyengo nthawi zina ingasokoneze masewera olimbitsa thupi anu.

Zipangizo za Cardio

Zipangizo zolimbitsa mtima ndi mtundu wa makina omwe amawonjezera kugunda kwa mtima wanu pamene mukupitiriza kuchita mtundu womwewo wa kayendedwe. Zitsanzo zikuphatikizapo:

• Makina opalasa
• Okwera masitepe
• Makina ozungulira
• Chitsulo chopondera matayala

Mungapeze makina awa ku malo ochitira masewera olimbitsa thupi apafupi ndi kwanu, kapena mungagule imodzi yapakhomo panu. Komabe, ndi akuluakulu kwambiri ndipo amatenga malo ambiri kunyumba. Popeza pali mitundu yosiyanasiyana ya makina ochitira masewera olimbitsa thupi, ndi bwino kuwayesa kaye ku malo ochitira masewera olimbitsa thupi kapena malo ochitira masewera olimbitsa thupi. Mwanjira imeneyi, mudzadziwa makina omwe mumakonda kwambiri komanso omwe saika nkhawa kwambiri pa zofooka za thupi lanu. Dokotala wanu angakulangizeninso mtundu wa makina ochitira masewera olimbitsa thupi omwe ndi abwino kwa inu.

Kusambira

Kusambira ndi masewera olimbitsa thupi omwe sakhudza kwambiri thupi. Mumagwiritsa ntchito manja ndi miyendo yanu kudziyendetsa nokha m'madzi. Kusambira m'madzi otseguka kumakhala kolimba kwambiri kuposa kusambira m'dziwe losambira. Ngati muli ndi ululu wa mafupa, kuchita masewera olimbitsa thupi m'madzi komanso kuyenda m'madzi ndi njira zabwino kwambiri. Kuyenda bwino kwa madzi kumachepetsa kupanikizika kwa mafupa anu. Ngati mukusambira kapena kuchita nawo masewera olimbitsa thupi m'madzi, ndikofunikira kuonetsetsa kuti mukuchita izi pamalo pomwe pali woteteza moyo kuti akuthandizeni pakagwa ngozi.

Kodi timapeza phindu lotani kuchokera ku masewera olimbitsa thupi othamanga?

Nazi ubwino womwe mumapeza mukamachita masewera olimbitsa thupi a aerobic:

• Amamanga mafupa olimba.
• Mphamvu ya minofu yanu, kupirira, ndi kusinthasintha zidzakula.
• Thupi lanu limakula bwino.
• Ntchito yanu yamaganizo imawonjezeka. Tangoganizirani, mutu wanu ukumva bwino.
• Zimathandiza kuchepetsa thupi ndi/kapena kuchepetsa thupi.

Sikuti zokhazo, komanso kuchita masewera olimbitsa thupi kumachitanso izi:

• Zimachepetsa chiopsezo chanu chotenga matenda monga matenda a mtima, kuthamanga kwa magazi, sitiroko, kapena matenda a shuga.
• Zimathandiza kuti mapapo anu azigwira bwino ntchito.
• Amachepetsa kuthamanga kwa magazi.
• Zimawonjezera kuchuluka kwa HDL kapena cholesterol 'yabwino'.
• Zimathandiza kulamulira shuga m'magazi mwanu bwino.

Kuchita masewera olimbitsa thupi otchedwa aerobics ndi njira yabwino kwambiri yopezera mtima wathanzi, maganizo abwino, komanso thupi lamphamvu!

Kodi zoopsa za kuchita masewera olimbitsa thupi a aerobic ndi ziti?

Monga momwe zimakhalira ndi masewera olimbitsa thupi ena, kuvulala kwina kumatha kuchitika mukamachita masewera olimbitsa thupi. Mwachitsanzo:

• Kutupa ndi kupsinjika
• Kusweka kwa mafupa - koma izi zimachitika kawirikawiri, ngati chinthu chonga kugwa chachitika.
• Kupweteka kwa mafupa
• Kupweteka kwa minofu
• Ululu kapena kupweteka - makamaka pamene mukuyamba kumene.

Kodi mungachite bwanji masewera olimbitsa thupi a aerobic mosamala?

Musanayambe pulogalamu yatsopano yochita masewera olimbitsa thupi , muyenera kulankhula ndi dokotala wanu. Mufunseni ngati muli ndi zoletsa zilizonse komanso mitundu ya masewera olimbitsa thupi yomwe ili yoyenera kwa inu. Ngati muli ndi matenda a shuga, kuthamanga kwa magazi, matenda a mtima, nyamakazi, matenda a m'mapapo, kapena matenda ena, mungafunike kutsatira njira zina zodzitetezera mukamachita masewera olimbitsa thupi. Ngakhale kuti mtundu wa masewera olimbitsa thupi omwe mungasankhe ndi chisankho chanu, ganizirani malangizo awa kuti muchepetse chiopsezo chanu chovulala kapena mavuto ndikupangitsa kuti masewera olimbitsa thupi akhale osangalatsa:

Umu ndi momwe mungapewere kuvulala pa masewera olimbitsa thupi:

• Lankhulani ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi nthawi zonse.
• Phunzirani momwe mungagwiritsire ntchito zida zolimbitsa thupi mosamala.
• Gwiritsani ntchito njira zabwino, chitani masewero olimbitsa thupi monga mwalangizidwira. Ndikofunikira kwambiri kuwachita bwino osati kungowaloweza pamtima.
• Valani zovala ndi nsapato zoyenera.
• Dziwani bwino zomwe zikukuzungulirani (monga, ngati mukuyenda mumsewu, dziwani magalimoto, zopinga pansi).
• Dzitenthetseni ndi kutambasula thupi musanayambe kuchita masewera olimbitsa thupi.

Ngati mukukumana ndi zizindikiro monga kupuma movutikira, kulimba pachifuwa, kupweteka pachifuwa, phewa, kapena nsagwada, chizungulire, kukomoka, kusokonezeka, kapena kupweteka kwa mafupa pamene mukuchita masewera olimbitsa thupi, siyani kuchita masewera olimbitsa thupi nthawi yomweyo ndipo imbani dokotala wanu.

Kodi "Mayeso Okambirana" awa ndi chiyani?

Ngati ndinu watsopano mu masewera olimbitsa thupi othamanga, mutha kuyesa 'Talk Test' iyi kuti muwone ngati ikukuletsani kwambiri. Mukuchita masewera olimbitsa thupi, yesani kulankhula ndi munthu wina kapena kutchula mawu momveka bwino. Ngati kulankhula kuli kovuta, mutha kuchita masewera olimbitsa thupi mwamphamvu kuposa momwe mungathere. Pakapita nthawi, mphamvu zanu ndi mphamvu zanu zakwera, mutha kuyesanso mayesowa. Zotsatira zake zitha kusintha.

Kodi ndiyenera kuchita masewera olimbitsa thupi kangati?

Ndi bwino kuchita masewera olimbitsa thupi kwa mphindi pafupifupi 150 pa sabata. Zimenezi ndi mphindi pafupifupi 30 patsiku, masiku asanu pa sabata. Izi ndi zomwe zimalimbikitsidwa kuti muchepetse chiopsezo cha matenda a mtima, matenda a shuga, kuthamanga kwa magazi, komanso cholesterol yambiri.

Kuchita masewera olimbitsa thupi kwa mphindi 150 pa sabata kungaoneke ngati nkhani yaikulu, koma nayi malangizo ena okuthandizani kuti zinthu zikuyendereni bwino:

• Pezani nthawi yochita masewera olimbitsa thupi tsiku lililonse.
• Sankhani zinthu zomwe mumakonda kuchita. Mukatero simudzamva kutopa.
• Kuchita masewera olimbitsa thupi pang'onopang'ono. Mwachitsanzo, yendani kwa mphindi 10 katatu patsiku.
• Chitani masewera olimbitsa thupi ndi anzanu kapena abale anu. Ndi zosangalatsa kwambiri.

Mukhoza kuchita masewera olimbitsa thupi tsiku lililonse. Palibe chifukwa chopumula pakati pa magawo otsatizana, pokhapokha ngati mukuchita masewera olimbitsa thupi kwambiri kuti mupambane marathon kapena ngati muli ndi ululu wopitirira muyeso wa mafupa. Ngati kupweteka kwa mafupa kukuvutitsani, lankhulani ndi dokotala wanu za masewera olimbitsa thupi omwe sakupweteka kwambiri.

Kodi ndingachite bwanji masewera olimbitsa thupi a aerobic bwino?

Kuchita masewera olimbitsa thupi a aerobic kuyenera kukhala ndi magawo atatu:

1. Nthawi yofunda.

2. Kupita patsogolo kwa masewerawa.

3. Nthawi yoziziritsa.

Kutenthetsa ndi Kuziziritsa

Maseŵero aliwonse olimbitsa thupi a aerobic ayenera kukhala ndi nthawi yotenthetsa thupi ndi kuziziritsa thupi. Kutambasula thupi mosasinthasintha si lingaliro labwino mukamadzitenthetsa thupi. M'malo mwake, muyenera kuwonjezera pang'onopang'ono liwiro ndi mphamvu ya maseŵero anu olimbitsa thupi. Izi zidzawonjezera kuyenda kwa magazi kupita ku minofu yanu ndikuchepetsa chiopsezo cha kuvulala kwa minofu kapena mafupa. Kutenthetsa thupi kuyenera kukhala pakati pa mphindi 5 ndi 10. Kuziziritsa thupi kuyenera kuchitika kwa nthawi yomweyo, pang'onopang'ono kumachepetsa liwiro. Maseŵero olimbitsa thupi otambasula thupi ndi bwino kuchita mukamaliza maseŵero olimbitsa thupi a aerobic.

Kupita patsogolo kwa masewera olimbitsa thupi a aerobic

Mphamvu ya masewera olimbitsa thupi anu, kapena kuchuluka kwa ntchito zomwe mumachita panthawi yochita masewera olimbitsa thupi, ziyenera kusiyana panthawi yonse ya masewera olimbitsa thupi anu. Muyenera kudziwa kupita patsogolo kumeneku kutengera kupirira kwanu ndi mphamvu zanu. Ngati mukungoyamba kumene, yambani pang'onopang'ono. Ngati mukuchita masewera olimbitsa thupi a marathon, mutha kuwonjezera pang'onopang'ono kuchuluka kwa ntchito zomwe mumachita panthawi yochita masewera olimbitsa thupi.

Pali njira zitatu zopitira patsogolo mu masewera olimbitsa thupi a aerobic:

• Wonjezerani liwiro.
• Wonjezerani kukana. (monga, kuwonjezera malo pa njinga, kukwera phiri)
• Onjezani nthawi/nthawi.

Njira imodzi kapena zingapo mwa izi zidzakuthandizani kukhala ndi thanzi labwino. Mukawonjezera mphamvu, chitani pang'onopang'ono komanso pang'onopang'ono. Musachite zonse. Chitani izi kwa mphindi zingapo nthawi imodzi, m'njira yomwe ingakupatseni mavuto.

Kodi ndikufunikadi kupita ku malo ochitira masewera olimbitsa thupi kuti ndikachite masewera olimbitsa thupi?

Ayi, simuyenera kupita ku malo ochitira masewera olimbitsa thupi kapena malo ochitira masewera olimbitsa thupi kuti muchite masewera olimbitsa thupi. Mutha kuchita masewera olimbitsa thupi kunyumba motere:

• Kuyenda
• Kuvina
• Kukwera njinga
• Kudula udzu (ndi makina odulira udzu)

Koma ngati mukufuna kugwiritsa ntchito zida zapadera zolimbitsa thupi monga elliptical kapena treadmill, ndi bwino kupita ku gym kukachita masewera olimbitsa thupi.

Uthenga Wopita Nawo Kunyumba

Choncho, kuchita masewera olimbitsa thupi ndi chinthu chomwe chimakulimbikitsani kuti mudzuke ndikuyenda. Chimakweza kugunda kwa mtima wanu ndipo mumatha kutuluka thukuta. Kuchita masewera olimbitsa thupi nthawi zina kungakhale kovuta, koma kungakhale kosavuta mukamachita zinthu zomwe mumakonda komanso ndi anthu omwe mumakonda. Kumbukirani, musanayambe kuchita masewera olimbitsa thupi atsopano, onetsetsani kuti mwalankhula ndi dokotala wanu kuti muwonetsetse kuti ndi otetezeka kwa inu. Ngati mukumva kupweteka mukuchita masewera olimbitsa thupi, siyani kuchita masewera olimbitsa thupi ndikuonana ndi dokotala. Thanzi lanu lili m'manja mwanu!

Kuchita masewera olimbitsa thupi, kulimbitsa thupi, thanzi, thanzi la mtima, kuchepetsa thupi, kuchita masewera olimbitsa thupi, kukhala ndi moyo wathanzi