Kuchita masewera olimbitsa thupi ndikofunika kwambiri kuti mukhale olimba. Kupyolera mu kuchita maseŵera olimbitsa thupi koyenera, tikhoza kulimbitsa thupi lathu, kulimbitsa chitetezo chathu chathupi ndi kupewa matenda. Nkhaniyi iwunika momwe masewera olimbitsa thupi amakhudzira thanzi komanso kupereka malangizo othandiza, kuti palimodzi titha kukhala opindula ndikuyenda bwino!
Choyamba: ubwino wa masewera olimbitsa thupi
1: Limbikitsani ntchito ya mtima ndi mapapo: Kuchita masewera olimbitsa thupi pafupipafupi kumatha kupititsa patsogolo ntchito ya mtima ndi mapapo, kukulitsa kupirira kwa thupi komanso kuthana ndi kutopa.
2: Kuwongolera kulemera: Kuchita masewera olimbitsa thupi kumathandiza kuwotcha zopatsa mphamvu komanso kuchepetsa thupi, komanso kuchepetsa kuopsa kwa thanzi lokhudzana ndi kunenepa kwambiri.
3:Limbikitsani chitetezo chamthupi: Kuchita masewera olimbitsa thupi kumatha kuwonjezera chitetezo chamthupi komanso kuchepetsa matenda.
4: Kupititsa patsogolo thanzi lamaganizo: Kuchita masewera olimbitsa thupi kumatha kumasula kupsinjika ndi kupsinjika m'thupi, kumapangitsa thanzi lamalingaliro ndikuwonjezera chisangalalo.
Chachiwiri: Malangizo ochita masewera olimbitsa thupi
1: masewera olimbitsa thupi a aerobic: osachepera mphindi 150 zolimbitsa thupi pa sabata, monga kuyenda mwachangu, kuthamanga, kusambira, etc., kuthandizira kukonza mtima ndi mapapu
2: Kugunda kwamtima kungagwiritsidwe ntchito kuyeza kulimbitsa thupi. Malinga ndi magawo osiyanasiyana a kugunda kwamtima, kugunda kwa mtima kumatha kugawidwa m'magawo asanu, omwe amatha kugawidwa m'malo otenthetsera ndi kupumula, malo oyaka mafuta, malo ogwiritsira ntchito glycogen, lactic acid kudzikundikira zone ndi zone malire thupi motsatana:
① Malo otenthetsera ndi kupumula: Kugunda kwa mtima m'derali ndi 50% mpaka 60% ya kugunda kwamtima kwakukulu. Ngati kugunda kwa mtima kwa munthu kumadutsa 180 kugunda/mphindi, kugunda kwa mtima kumene akuyenera kutenthedwa ndi kumasuka kuyenera kukhala 90 mpaka 108 kugunda/mphindi.
②Malo oyaka mafuta: Kugunda kwa mtima kwa derali ndi 60% mpaka 70% ya kugunda kwamtima kwakukulu, ndipo chigawochi chimakhala chopatsa mphamvu zolimbitsa thupi powotcha mafuta, omwe amatha kuchepetsa mafuta ndikuthandizira kuchepetsa thupi.
③ Malo ogwiritsira ntchito Glycogen: Kugunda kwa mtima m'derali kuyenera kukhala 70% mpaka 80% ya kuchuluka kwa mtima wamtima, panthawiyi kumayendetsedwa ndi chakudya.
④Lactic acid accumulation zone: Kugunda kwa mtima m'derali kuyenera kukhala 80% mpaka 90% ya mlingo waukulu wa mtima. Ndi kusintha kwa thupi la wothamanga, kuchuluka kwa maphunziro kuyenera kuwonjezeka moyenerera. Panthawiyi, maphunzirowa ayenera kulowa m'dera la lactic acid kudzikundikira, kotero masewera olimbitsa thupi ayenera kusinthidwa kukhala masewera olimbitsa thupi a anaerobic kuti athandize kudzikundikira kwa lactic acid.
⑤Zone malire amthupi: Kugunda kwa mtima m'derali ndi 90% mpaka 100% ya kugunda kwamtima kwakukulu, ndipo othamanga ena amathanso kupitilira kugunda kwamtima kongoyerekeza.
3: Kuphunzitsa mphamvu: Kuchita masewera olimbitsa thupi pang'ono, monga kukweza zolemera, kukankha, etc., kumatha kukulitsa mphamvu ya minofu ndi kupirira.
4: kusinthasintha ndi kuphunzitsidwa bwino: yoga kapena tai chi ndi maphunziro ena, amatha kusintha kusinthasintha kwa thupi komanso kuthekera bwino, kupewa kugwa ndi kuvulala kwina mwangozi.
5: Masewera amagulu, Kuchita nawo masewera amagulu kumatha kukulitsa kucheza, kupanga mabwenzi atsopano, ndikuwonjezera chisangalalo chamasewera.
Kuchita masewera olimbitsa thupi ndikofunika kwambiri kuti mukhale olimba. Kupyolera mu kuchita maseŵera olimbitsa thupi koyenera, tikhoza kulimbitsa thupi lathu, kulimbitsa chitetezo chathu chathupi ndi kupewa matenda. Kuchita masewera olimbitsa thupi kumathandizanso kuti munthu akhale ndi thanzi labwino komanso osangalala. Yambani tsopano! Tiyeni tikhale opindula ndi kayendetsedwe ka zaumoyo!
Nthawi yotumiza: Aug-02-2024
