Kodi nthawi zina mumavutika kupuma mutakwera masitepe kapena kuthamanga basi? Kodi mumamva kupuma movutikira ngakhale mutayenda mtunda waufupi? Ngati ndi choncho, nkhaniyi idzakhala yofunika kwambiri kwa inu. Lero tikambirana za mtundu wa masewera olimbitsa thupi omwe ndi othandiza kwambiri pamtima, mapapo, ndi thupi lonse. Umenewo ndi masewera olimbitsa thupi . Mwina munamvapo dzinali. Tiyeni tiwone mwachidule tanthauzo lake, momwe tingachitire, komanso phindu lomwe timapeza kuchokera pamenepo .
Mwachidule, kodi kuchita masewera olimbitsa thupi ndi chiyani?
Mawu akuti aerobic amatanthauza "ndi mpweya." Ndi osavuta, sichoncho? Tikamachita masewera olimbitsa thupi, minofu ikuluikulu m'thupi lathu (monga miyendo ndi manja athu) imagwira ntchito mosalekeza, mofanana. Taganizirani izi monga mukamayenda, kuthamanga, kapena kusambira.
Tikamachita masewera olimbitsa thupi amtunduwu, kugunda kwa mtima wathu kumawonjezeka, ndipo kupuma kwathu kumawonjezeka. Chomwe chimachitika ndichakuti kuchuluka kwa mpweya womwe umalowa m'thupi lathu kumawonjezeka. Mpweya wowonjezerawu ndi womwe minofu yathu imagwiritsa ntchito popanga mphamvu zomwe zimafunikira . Monga momwe injini ya galimoto imafunikira mpweya (oxygen) pamodzi ndi mafuta, thupi lathu limafunikiranso mpweya kuti lipange mphamvu. Chifukwa chake masewera olimbitsa thupi a aerobic ndi okhudza kupangitsa kuti thupi lathu ligwiritse ntchito mpweya bwino.
Kodi pali kusiyana kotani pakati pa aerobic ndi anaerobic?
Mwina mwamvapo mawu akuti 'anaerobic'. Musasokoneze awiriwa. Izi n'zosavuta kumva.
Anaerobic amatanthauza "popanda mpweya." Maseŵero olimbitsa thupi amenewa amafuna khama ladzidzidzi komanso lamphamvu kwa kanthawi kochepa. Mwachitsanzo, kunyamula zolemera kapena kuthamanga mofulumira. Munthawi zimenezi, minofu yathu siili ndi nthawi yogwiritsa ntchito mpweya kuti ipange mphamvu. M'malo mwake, imagwiritsa ntchito mphamvu zomwe zasungidwa m'thupi.
Tiyeni tiwone kusiyana pakati pa awiriwa momveka bwino.
| Khalidwe | Kuchita masewera olimbitsa thupi | Kuchita masewera olimbitsa thupi popanda kugwiritsa ntchito mpweya woipa |
|---|---|---|
| Tanthauzo | "Ndi mpweya" - imagwiritsa ntchito mpweya kupanga mphamvu. | "Anaerobic" - sichidalira mpweya kuti chipeze mphamvu. |
| Mtundu wa masewera olimbitsa thupi | Kawirikawiri zimachitika kwa nthawi yayitali, mu kamvekedwe komweko. | Imagwiritsa ntchito mphamvu zambiri nthawi imodzi ndipo imachita izi nthawi yochepa. |
| Zitsanzo | Kuyenda, kuthamanga, kukwera njinga, kusambira. | Kunyamula zolemera, kuthamanga mofulumira, kulumpha kwambiri. |
Kodi ndi masewera olimbitsa thupi otani omwe tingachite?
Chabwino kwambiri pa izi ndichakuti simuyenera kuwononga ndalama zambiri kuti muchite masewerawa. Ambiri mwa iwo amatha kuchitika m'miyoyo yathu ya tsiku ndi tsiku.
1. Kuyenda kapena Kuthamanga
Iyi ndi njira yosavuta yochitira masewera olimbitsa thupi yomwe aliyense angachite. Mutha kuyamba ndi liwiro lomwe likuyenererani. Mutha kuyenda mumsewu m'mawa, m'paki, kapena ngakhale m'sitolo yayikulu tsiku lamvula. Chomwe mukufunikira ndi nsapato zabwino. Kuthamanga kumathamanga pang'ono kuposa kuyenda, koma kumathamanga mofulumira kuposa kuthamanga. Komabe, ngati muli ndi vuto ndi mawondo kapena miyendo yanu, kuyenda kuli bwino kuposa kuthamanga, chifukwa kumaika mphamvu zochepa pa mafupa anu.
2. Kukwera njinga
Iyi ndi masewera olimbitsa thupi abwino kwambiri. Mutha kukwera njinga yosasuntha kunyumba, kapena mutha kukwera njinga wamba mumsewu. Kukwera mumsewu wokhala ndi mapiri kumawonjezera mphamvu ya masewera olimbitsa thupi. Izi ndizoyenera makamaka kwa anthu omwe ali ndi matenda a mafupa monga nyamakazi. Chifukwa palibe kupsinjika kwakukulu m'malo monga mawondo, chiuno, ndi akakolo monga momwe zimakhalira poyenda.
3. Zipangizo za Cardio
Izi ndi makina omwe nthawi zambiri mumawaona mu gym. Amawonjezera kugunda kwa mtima wanu mwa kuchita mayendedwe omwewo mobwerezabwereza.
- Treadmill: Makina omwe amakulolani kuyenda/kuthamanga pamalo amodzi.
- Chozungulira: Makina omwe amamveka ngati mukuyenda mumlengalenga ndipo amaika mphamvu zochepa pa mafupa anu.
- Makina opalasa: Kuchita masewera olimbitsa thupi ofanana ndi kupalasa bwato.
- Kukwera masitepe: Kuchita masewera olimbitsa thupi ofanana ndi kukwera masitepe pamalo amodzi.
Musanagule makina ngati awa kunyumba, ndi bwino kupita ku malo ochitira masewera olimbitsa thupi ndikuwayesa. Kenako mungasankhe omwe akukuyenererani komanso omwe ali bwino kwambiri.
4. Kusambira
Kusambira ndi masewera olimbitsa thupi abwino kwambiri pa thupi lonse ndipo sikukhudza kwambiri thupi. Popeza timayandama m'madzi, mafupa athu samva kulemera kwa matupi athu. Chifukwa chake, ndi abwino kwambiri kwa iwo omwe ali ndi ululu wa bondo kapena mavuto a msana. Nthawi zonse sambirani pamalo pomwe pali woteteza, kotero muyenera kuonetsetsa kuti mukusambira mosamala.
Kodi ubwino wa masewera olimbitsa thupi othamanga ndi wotani pa thupi lathu?
Ubwino wa masewero olimbitsa thupi awa ndi wopanda malire. Nazi zina mwa zofunika kwambiri.
| Gawo la opindula | Phindu |
|---|---|
| Mtima ndi mitsempha ya magazi | Amachepetsa chiopsezo cha matenda a mtima, kuthamanga kwa magazi, ndi sitiroko. Amalamulira kuthamanga kwa magazi. |
| Mapapu | Zimawonjezera kugwira ntchito kwa mapapo ndi mphamvu, zomwe zimapangitsa kuti kupuma kukhale kosavuta. |
| Matenda a shuga ndi cholesterol | Zimathandiza kuchepetsa kuchuluka kwa shuga m'magazi ndikuwonjezera kuchuluka kwa HDL (cholesterol yabwino). |
| Mafupa ndi minofu | Kumalimbitsa mafupa. Kumawonjezera mphamvu ya minofu, kupirira, komanso kusinthasintha. |
| Kulamulira kulemera | Zimathandiza kwambiri kulamulira kulemera kwa thupi ndi kuchepetsa thupi. |
| Thanzi la maganizo | Zimawonjezera ntchito ya ubongo, zimawonjezera kukumbukira, zimachepetsa nkhawa ndi nkhawa, ndipo zimakuthandizani kukhala osangalala. |
Kodi mungadziteteze bwanji mukamachita masewera olimbitsa thupi?
Kaya kuchita masewera olimbitsa thupi kuli bwino bwanji, kungakhale koopsa ngati sikuchitidwa bwino. Choncho dziwani izi.
Chofunika kwambiri ndikulankhula ndi dokotala wanu musanayambe pulogalamu yatsopano yochita masewera olimbitsa thupi. Makamaka ngati muli ndi matenda monga matenda a shuga, kuthamanga kwa magazi, matenda a mtima, kapena nyamakazi, funsani dokotala wanu zomwe zili zabwino kwa inu, zomwe zili zoipa kwa inu, komanso nthawi yomwe muyenera kuchita.
Chitani izi kuti mupewe kuvulala:
- Phunzirani momwe mungagwiritsire ntchito zida zochitira masewera olimbitsa thupi moyenera. Kugwiritsa ntchito molakwika kungayambitse kuvulala.
- Khalani ndi kaimidwe koyenera. Sungani msana wanu wowongoka, ndipo chita masewera olimbitsa thupi m'njira yomwe ingathandize thupi lanu.
- Valani zovala ndi nsapato zoyenera.
- Dziwani bwino malo omwe muli. Ngati mukuyenda mumsewu, dziwani bwino magalimoto.
- Onetsetsani kuti mwachita masewera olimbitsa thupi musanayambe komanso mutatha kuchita masewera olimbitsa thupi (tikambirana izi posachedwa).
Ngati mukukumana ndi zizindikiro izi panthawi yochita masewera olimbitsa thupi, siyani nthawi yomweyo!
Ngati mukumva chonchi mukuchita masewera olimbitsa thupi, siyani kuchita masewera olimbitsa thupi nthawi yomweyo ndipo pitani kwa dokotala .
- Kuvuta kwachilendo kupuma
- Kulimba kwa chifuwa, ululu, kapena ululu womwe umachokera pachifuwa kupita ku phewa kapena nsagwada
- Chizungulire
- Kumva ngati udzudzu
- Chisokonezo
- Ululu waukulu m'malo olumikizirana mafupa
Kodi muyenera kuchita masewera olimbitsa thupi kwa nthawi yayitali bwanji pa sabata?
Akatswiri azaumoyo amalimbikitsa kuchita masewera olimbitsa thupi othamanga pang'onopang'ono kwa mphindi zosachepera 150 pa sabata .
Mphindi 150 zingaoneke ngati nthawi yayitali, koma n'zosavuta kuzilamulira.
- Patulani mphindi 30 patsiku, masiku 5 pa sabata .
- Ngati n'kovuta kuchita mphindi 30 nthawi imodzi, chitani kwa mphindi 10 katatu patsiku . Monga m'mawa, masana, ndi madzulo.
- Sankhani chinthu chomwe mumakonda. Mukatero simudzatopa. Mwina mumakonda kuvina, ndi masewera olimbitsa thupi abwino a aerobic!
- Chitani izi ndi mnzanu kapena wachibale wanu. Mwanjira imeneyi mudzalimbikitsidwa kwambiri.
Kodi mukudziwa "Talk Test"?
Iyi ndi njira yosavuta yodziwira ngati masewera olimbitsa thupi omwe mukuchita ndi ovuta kwambiri kwa thupi lanu. Pamene mukuchita masewera olimbitsa thupi, onani ngati mungathe kulankhula bwino. Ngati mungathe kulankhula chiganizo popanda kukhumudwa kapena kukhumudwa, muli pamlingo woyenera. Ngati n'kovuta kulankhula, zikutanthauza kuti masewera olimbitsa thupiwo ndi ovuta kwambiri ndipo muyenera kuchepetsa pang'ono.
Masitepe atatu ochitira masewera olimbitsa thupi a aerobic molondola
Ndikofunikira kwambiri kutsatira njira zitatu izi pochita masewera olimbitsa thupi aliwonse a aerobic.
1. Kutenthetsa thupi - kutenthetsa thupi:
Musanayambe kuchita masewera olimbitsa thupi, muyenera kutentha thupi kwa mphindi 5-10. Izi zikutanthauza kuyamba kuchita masewera olimbitsa thupi omwe muchita mofulumira kwambiri. Mwachitsanzo, kuyenda mofulumira musanathamange. Izi zimawonjezera kuyenda kwa magazi kupita ku minofu ndikuchepetsa chiopsezo chovulala.
2. Kupita patsogolo kwa masewera olimbitsa thupi:
Mukamaliza kutenthetsa thupi, bwererani ku liwiro lanu lachizolowezi ndi mphamvu ndipo yambani kuchita masewera olimbitsa thupi. Ngati ndinu woyamba, yambani pang'onopang'ono. Pamene mukukula ndi luso, mutha kuwonjezera mphamvu pang'onopang'ono. Pali njira zitatu zochitira izi:
- Onjezani liwiro
- Kuonjezera kukana - mwachitsanzo kuwonjezera kulemera kwa njinga.
- Onjezani nthawi
3. Kuziziritsa thupi - Kuziziritsa thupi:
M'malo mosiya kuchita masewera olimbitsa thupi mwadzidzidzi, dzizireni kwa mphindi 5-10 zomaliza mwa kuchepetsa pang'onopang'ono liwiro. Mwachitsanzo, ngati munayenda mofulumira, yendani pang'onopang'ono kenako imani. Ino ndi nthawi yabwino kwambiri yochita masewera olimbitsa thupi otambasula. Izi zitha kuchepetsa kupweteka kwa minofu.
Pomaliza, kuchita masewera olimbitsa thupi ndi chimodzi mwa zinthu zabwino kwambiri zomwe mungachite m'moyo wanu. Simuyenera kupita ku malo ochitira masewera olimbitsa thupi. Mutha kuyamba kunyumba, ndi zinthu monga kudula udzu, kusesa m'nyumba, kapena kuvina. Chofunika kwambiri ndikuchita izi mosangalala komanso mofunitsitsa.
Uthenga Wopita Nawo Kunyumba
- Kuchita masewera olimbitsa thupi a aerobics kumathandiza kwambiri pa mtima wanu, mapapo, komanso thanzi lanu lonse.
- Mungayambe ndi zinthu zosavuta monga kuyenda, kusambira, kapena kukwera njinga.
- Yesetsani kuchita zonse kwa mphindi zosachepera 150 pa sabata. Ngati simungathe kuchita zonse nthawi imodzi, zigaweni m'zigawo za mphindi 10-15 tsiku lonse.
- Nthawi zonse funsani dokotala wanu musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi, makamaka ngati muli ndi matenda ena.
- Musaiwale kutentha thupi musanayambe kuchita masewera olimbitsa thupi kenako kuziziritsa thupi pambuyo pake.
- Ngati mukumva zizindikiro monga kupweteka pachifuwa, kupuma movutikira, kapena chizungulire panthawi yochita masewera olimbitsa thupi, siyani nthawi yomweyo ndikupempha upangiri kwa dokotala.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment