Kodi munayamba mwamva chizungulire mutakwera masitepe, kuthamanga basi, kapena kusewera ndi mwana wamng'ono? Mungapeze kuti n'kovuta kupuma, chifuwa chanu chingakhale chikugunda... Izi zingawoneke zachilendo kwa anthu ambiri. Koma kwenikweni zingakhale chizindikiro cha chinthu chofunikira kwambiri m'thupi lathu: thanzi la mtima ndi mapapo athu.
Mwachidule, kodi kupirira kwa mtima ndi chiyani?
Anthu ena amatchanso izi `(Aerobic Fitness)`. Mwachidule, zimayesa momwe mtima ndi mapapo anu angapatse thupi lanu mpweya wofunikira mukamachita masewera olimbitsa thupi pang'onopang'ono.
Tangoganizirani kuti mukuyenda, kuthamanga, kapena kusewera masewera olimbitsa thupi mofulumira. Panthawiyo, minofu yanu imafunika mphamvu zambiri, zomwe zikutanthauza mpweya wochuluka, kuposa nthawi zonse. Ngati 'Cardiovascular Endurance' yanu ili pamlingo wabwino, mtima ndi mapapo anu amatha kugawa mpweya wochulukawu m'thupi lanu lonse popanda vuto lililonse.
Zotsatira zake n'zakuti mungathe kuchita masewera olimbitsa thupi kwa nthawi yayitali osatopa . Mudzamva kutopa pang'ono komanso kupuma movutikira.
Kodi ubwino wokhala ndi mtima wabwino wopirira ndi kupirira ndi chiyani?
Ubwino wosunga izi pamlingo wabwino ndi wosawerengeka. Zili ngati 'ntchito yotumizira' yomwe imanyamula mphamvu ku maselo ambirimbiri m'thupi lathu ikugwira ntchito bwino kwambiri. Tiyeni tiwone zina mwa zabwinozi.
| Phindu | Momwe zimathandizira thupi lathu |
|---|---|
| Kulimbitsa mtima ndi mapapo | Chifukwa ziwalo ziwirizi zimagwira ntchito molimbika pochita masewera olimbitsa thupi, zimakhala zolimba pakapita nthawi. |
| Cholesterol yabwino komanso kuthamanga kwa magazi | Zimathandiza kuchepetsa cholesterol yoyipa, kuwonjezera cholesterol yabwino, komanso kuwongolera kuthamanga kwa magazi. |
| Kuchepetsa chiopsezo cha matenda | Zimathandiza kwambiri kuchepetsa chiopsezo cha matenda ambiri osapatsirana monga matenda a mtima, kuthamanga kwa magazi, ndi matenda a shuga. |
| Kupangitsa ntchito ya tsiku ndi tsiku kukhala yosavuta | Mukhoza kuchita ntchito za tsiku ndi tsiku monga kunyamula zovala zambiri kapena kukwera masitepe popanda kutopa kapena kugwa. |
| Umoyo wamaganizo | Zimathandiza kuti ubongo uzigwira ntchito bwino komanso zimawonjezera kutulutsa mahomoni omwe amathandiza kuchepetsa nkhawa ndikukupangitsani kukhala osangalala. |
| Kuwonjezeka kwa moyo | Kafukufuku wasonyeza kuti anthu omwe ali ndi thanzi labwino amakhala ndi moyo wautali. |
Chabwino, tsopano tingakonze bwanji izi?
Iyi ndi gawo lofunika kwambiri. Sikovuta kwambiri kukonza thanzi lanu. Chofunika ndikuyamba pang'ono ndikupitiriza.
Mukhoza kuyamba kuchita masewera olimbitsa thupi ndi mphindi 10-15 patsiku. Kenako pang'onopang'ono onjezerani nthawi ndi mphindi zochepa sabata iliyonse. (Nthawi zambiri, akuluakulu amalangizidwa kuti azichita masewera olimbitsa thupi kwa mphindi zosachepera 150 pa sabata.)
Kupatula kuwonjezera nthawi, mungathenso kuwonjezera mphamvu, kapena 'mphamvu', ya masewera olimbitsa thupi anu. Mwachitsanzo, onjezerani mtunda womwe mumayenda kapena, ngati muli pa treadmill, onjezerani kutsamira. Zonsezi zimapatsa mtima ndi mapapo anu 'vuto' pang'ono. Zimalimba kwambiri zikakumana ndi zovuta.
Njira zingapo zapadera zochitira masewera olimbitsa thupi
Izi ndi njira ziwiri zodziwika bwino komanso zothandiza zochitira masewera olimbitsa thupi masiku ano.
- Maphunziro a Nthawi Yothamanga (SIT):Izi zimaphatikizapo kuchita chinthu mwachangu momwe mungathere, monga kuthamanga kapena kukwera njinga, kwa kanthawi kochepa kwambiri, monga masekondi 10-30. Kenako mumatenga mphindi 2-5 kuti mupumule, kenako muchitanso. Kafukufuku wapeza kuti kuchita izi katatu kapena kasanu ndi kawiri kungakulitse thanzi lanu ndi pakati pa 4% ndi 13.5% mkati mwa milungu ingapo.
- Maphunziro a High-Intensity Interval Training (HIIT): Izi zikufanana ndi SIT, koma zimaphatikizapo kusinthana nthawi zolimbitsa thupi mwamphamvu ndi nthawi zolimbitsa thupi zochepa. Mwachitsanzo, mutha kuthamanga mofulumira kwambiri kwa mphindi imodzi, kenako kuyenda kwa mphindi ziwiri. Mutha kuthamanga kwa mphindi imodzi, kenako kuyenda kwa mphindi ziwiri. Njirayi yawonetsedwa kuti imawonjezera thanzi ndi 38% mpaka 79%.
Kodi ndi masewera olimbitsa thupi otani omwe angathandize kuti thupi likhale lolimba?
Ngati zikukuvutani kuchita zinthu monga ``(HIIT)``, palibe vuto. Pali masewera olimbitsa thupi ambiri osavuta komanso ogwira mtima omwe tingachite m'miyoyo yathu ya tsiku ndi tsiku. Masewera olimbitsa thupi awa adzawonjezera kugunda kwa mtima wanu komanso kugunda kwa mtima pang'ono.
| Kuchita masewera olimbitsa thupi | Mfundo zapadera |
|---|---|
| Kuyenda | Njira yabwino komanso yosavuta yoyambira ndiyo kuyenda mofulumira. |
| Kuthamanga/Kuthamanga | Zimapereka zotsatira zambiri kuposa kuyenda. Mutha kuyamba ndi kuthamanga. |
| Kukwera njinga | Maseŵero osangalatsa omwe saika mphamvu zambiri pa mafupa. |
| Kusambira | Maseŵero olimbitsa thupi abwino kwambiri a thupi lonse. |
| Kuvina | Kuvina nyimbo ndi njira yabwino kwambiri yochitira zinthu pamtima. |
| Kukwera masitepe | Khalani ndi chizolowezi chogwiritsa ntchito masitepe m'malo mwa elevator. |
Kaya muli ndi zaka zingati, mungathe kulimbitsa mtima wanu. Chofunika ndikuchita izi mosamala komanso m'njira yoyenera thupi lanu.
Chofunika Kwambiri: Musanayambe pulogalamu yatsopano yochita masewera olimbitsa thupi, makamaka ngati muli ndi vuto la matenda monga matenda a mtima, matenda a shuga, kapena kuthamanga kwa magazi, onetsetsani kuti mwafunsa dokotala wanu. Iye angakutsogolereni pa masewera olimbitsa thupi omwe ndi abwino kwambiri pa thanzi lanu komanso nthawi yomwe muyenera kuchita.
Uthenga Wopita Nawo Kunyumba
- Kupirira kwa Mitsempha ya Mtima ndi luso la mtima ndi mapapo anu kupatsa mpweya m'thupi lanu panthawi yochita masewera olimbitsa thupi.
- Kusunga izi pamlingo wabwino kungathandize kukhala ndi thanzi la mtima, kuthamanga kwa magazi, ndi kuchuluka kwa cholesterol, komanso kuchepetsa chiopsezo cha matenda.
- Kulimbitsa thupi kumeneku kungawonjezeke kudzera mu masewera olimbitsa thupi osavuta monga kuyenda, kuthamanga, kusambira, ndi kukwera njinga.
- Yambani ndi mphindi 10-15 patsiku ndipo pang'onopang'ono muwonjezere nthawi ndi mphamvu ya masewera olimbitsa thupi anu.
- Ndikofunikira kwambiri kukaonana ndi dokotala wanu musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi, makamaka ngati muli ndi matenda ena.
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