Kuchita masewera olimbitsa thupi ndiye chinsinsi cha kukhala ndi thanzi labwino. Kudzera mu masewera olimbitsa thupi oyenera, titha kulimbitsa thanzi lathu, kulimbitsa chitetezo chathu chamthupi komanso kupewa matenda. Nkhaniyi ifufuza momwe masewera olimbitsa thupi amakhudzira thanzi ndikupereka upangiri wothandiza pa masewera olimbitsa thupi, kuti tonse pamodzi tipindule ndi kuyenda bwino!
Choyamba: ubwino wa masewera olimbitsa thupi
1: Kulimbitsa ntchito ya mtima ndi mapapo: Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuti mtima ndi mapapo azigwira ntchito bwino, kulimbitsa mphamvu ya thupi komanso kuthetsa kutopa.
2：Kuchepetsa thupi: Kuchita masewera olimbitsa thupi kumathandiza kutentha ma calories ndikuwongolera kulemera, komanso kuchepetsa zoopsa zaumoyo zokhudzana ndi kunenepa kwambiri.
3：Limbitsani chitetezo chamthupi: Kuchita masewera olimbitsa thupi kungathandize chitetezo chamthupi komanso kuchepetsa matenda.
4: Kuwongolera thanzi la maganizo: Kuchita masewera olimbitsa thupi kungathandize kumasula nkhawa ndi kupsinjika maganizo m'thupi, kupititsa patsogolo thanzi la maganizo ndikuwonjezera chisangalalo.
Chachiwiri: Malangizo othandiza pa masewera olimbitsa thupi
1: Kuchita masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi kwa mphindi zosachepera 150 pa sabata, monga kuyenda mwachangu, kuthamanga, kusambira, ndi zina zotero, kumathandiza kukonza ntchito ya mtima ndi mapapo.
2：Kuthamanga kwa mtima kungagwiritsidwe ntchito poyesa mphamvu ya kuchita masewera olimbitsa thupi. Malinga ndi kuchuluka kwa kugunda kwa mtima kwakukulu, kugunda kwa mtima kungagawidwe m'magawo asanu, omwe angagawidwe m'magawo ofunda ndi opumula, malo oyaka mafuta, malo ogwiritsira ntchito glycogen, malo osungira lactic acid ndi malire a thupi motsatizana:
①Malo otenthetsera ndi opumulira: Kugunda kwa mtima m'derali ndi 50% mpaka 60% ya kugunda kwakukulu kwa mtima. Ngati kugunda kwakukulu kwa mtima kwa munthu ndi 180 beats/min, kugunda kwa mtima komwe akufunika kuti atenthetse ndi kupumula kuyenera kukhala 90 mpaka 108 beats/min.
②Malo oyaka mafuta: Kugunda kwa mtima kwa dera lino ndi 60% mpaka 70% ya kugunda kwakukulu kwa mtima, ndipo dera lino makamaka limapereka mphamvu zochitira masewera olimbitsa thupi powotcha mafuta, zomwe zingachepetse mafuta bwino komanso kuthandiza kuchepetsa kulemera.
③Malo ogwiritsira ntchito glycogen: Kugunda kwa mtima m'derali kuyenera kukhala 70% mpaka 80% ya kugunda kwakukulu kwa mtima, panthawiyi kumayendetsedwa ndi chakudya.
④Malo osungira lactic acid: Kugunda kwa mtima m'derali kuyenera kukhala 80% mpaka 90% ya kugunda kwakukulu kwa mtima. Pamene wothamanga akulimbitsa thupi, kuchuluka kwa masewera olimbitsa thupi kuyenera kuwonjezeredwa moyenerera. Panthawiyi, masewera olimbitsa thupi ayenera kulowa m'malo osungira lactic acid kuti apite patsogolo, kotero masewera olimbitsa thupi ayenera kusinthidwa kukhala masewera olimbitsa thupi osagwiritsa ntchito mpweya kuti athandize kuchuluka kwa lactic acid.
⑤Malire a thupi: Kugunda kwa mtima m'derali ndi 90% mpaka 100% ya kugunda kwakukulu kwa mtima, ndipo othamanga ena amatha kupitirira kugunda kwakukulu kwa mtima komwe kumadziwika kuti ndi koyambirira.
3：Kulimbitsa thupi: Kuchita masewera olimbitsa thupi pang'ono, monga kunyamula zolemera, kukakamiza thupi, ndi zina zotero, kungathandize kuwonjezera mphamvu za minofu ndi kupirira.
4: maphunziro osinthasintha komanso olinganiza bwino: yoga kapena tai chi ndi maphunziro ena, amatha kupititsa patsogolo kusinthasintha kwa thupi komanso luso lolinganiza bwino, kupewa kugwa ndi kuvulala kwina mwangozi.
5: Masewera a timu, Kuchita nawo masewera a timu kungathandize kuyanjana ndi anthu, kupanga mabwenzi atsopano, komanso kusangalatsa masewera.
Kuchita masewera olimbitsa thupi ndiye chinsinsi cha kukhala ndi thanzi labwino. Kudzera mu masewera olimbitsa thupi oyenera, titha kulimbitsa thanzi lathu la thupi, kulimbitsa chitetezo chathu chamthupi komanso kupewa matenda. Kuchita masewera olimbitsa thupi kumathandizanso thanzi la maganizo ndi chisangalalo. Yambani tsopano! Tiyeni tikhale opindula ndi kayendetsedwe ka thanzi!
Nthawi yotumizira: Ogasiti-02-2024
