Kuchita masewera olimbitsa thupi kugunda kwa mtimandi chizindikiro chofunikira poyesa mphamvu ya masewera olimbitsa thupi, chomwe chingatithandize kumvetsetsa momwe thupi lilili m'magawo osiyanasiyana olimbitsa thupi, kenako nkukonzekera maphunziro mwasayansi. Kumvetsetsa kayendedwe ka kusintha kwa kugunda kwa mtima kungathandize kuti magwiridwe antchito azigwira bwino ntchito komanso kupewa kutopa kwambiri kapena kuvulala. Lero, tiwona momwe mungakonzere pulogalamu yanu yochita masewera olimbitsa thupi pochita masewera olimbitsa thupi.
Kodi kuchita masewera olimbitsa thupi kugunda kwa mtima n'chiyani?
Kuthamanga kwa mtima kuchita masewera olimbitsa thupi kumatanthauza kuchuluka kwa kugunda kwa mtima pamphindi imodzi panthawi yochita masewera olimbitsa thupi. Nthawi zambiri kumawonjezeka ndi kuchuluka kwa mphamvu ya masewera olimbitsa thupi, zomwe zimasonyeza khama la mtima pokwaniritsa zosowa za mpweya m'minofu. Kumvetsetsa ndi kuyang'anira kuthamanga kwa mtima kuchita masewera olimbitsa thupi kungatithandize kuwongolera mphamvu ya masewera olimbitsa thupi ndikupanga masewera olimbitsa thupi kukhala ogwira mtima komanso otetezeka.
Kaya ndi masewera akunja, kukwera njinga, kukwera mapiri kapena masewera osangalatsa, chilichonse chili ndi kukongola kwake, chingatipatse thukuta nthawi imodzi, kumva kukongola kwa moyo.
Udindo wa nthawi zosiyanasiyana zogunda mtima
Pakuchita masewera olimbitsa thupi, malinga ndi kugunda kwa mtima kosiyana, tingagawike m'magawo angapo a kugunda kwa mtima, gawo lililonse likugwirizana ndi zotsatira zosiyanasiyana za maphunziro.
Maseŵero olimbitsa thupi opepuka (50-60% kugunda kwa mtima kwambiri): Mtundu uwu nthawi zambiri umakhala woyenera kuchita masewera olimbitsa thupi ochepa, monga kuyenda kapena kukwera njinga mosavuta, zomwe zimathandiza kusintha kayendedwe ka magazi, kusintha kagayidwe kachakudya m'thupi ndikubwezeretsa thanzi labwino.
Kuchita masewera olimbitsa thupi pang'onopang'ono (60-70% Kugunda kwa mtima kwakukulu): Iyi ndi njira yabwino kwambiri yogunda mtima pa masewera olimbitsa thupi, omwe nthawi zambiri amapezeka m'masewera olimbitsa thupi pang'ono monga kuthamanga ndi kukwera njinga. Zimathandiza kukonza magwiridwe antchito a mtima ndi mapapo, kuwonjezera mphamvu, komanso kutentha mafuta.
Kuchita masewera olimbitsa thupi mwamphamvu (70-80% ya kugunda kwa mtima kwakukulu): Kuchita masewera olimbitsa thupi kochitidwa pamlingo uwu, monga kuchita masewera olimbitsa thupi nthawi ndi nthawi kapena kuthamanga mofulumira, kumathandiza kuwonjezera mphamvu ya mtima, kufulumizitsa kagayidwe kachakudya, komanso kukonza magwiridwe antchito onse amasewera.
Mphamvu yoopsa (90-100% Kugunda kwa mtima kwambiri): imagwiritsidwa ntchito makamaka pa nthawi yochepa yochita masewera olimbitsa thupi amphamvu, monga HIIT. Kuchita masewera olimbitsa thupi kotereku kungathandize kuti munthu akhale ndi mphamvu zolimbitsa thupi mwachangu, koma kuyenera kupewa kukhala pamalo amenewa kwa nthawi yayitali, kuti asakupangitseni kutopa kwambiri kapena kuvulala.
Zipangizo zowunikira kugunda kwa mtima ndizodziwika kwambiri masiku ano, kuyambira mawotchi anzeru mpaka magulu aukadaulo owunikira kugunda kwa mtima omwe angakuthandizeni kukhala odziwa bwino kugunda kwa mtima wanu. Kudzera mu kuwunika nthawi yeniyeni, zingakuthandizeni kukhalabe mumlingo womwe mukufuna kugunda kwa mtima panthawi yochita masewera olimbitsa thupi kuti muwonetsetse kuti zotsatira za masewera olimbitsa thupi zikukwaniritsidwa kwambiri.
Sinthani nthawi yanu yophunzitsira kuti igwirizane ndi kugunda kwa mtima wanu
Kuti mupirire pa aerobic: Kuchita masewera olimbitsa thupi kwa nthawi yayitali m'malo ochitira masewera olimbitsa thupi, monga kuthamanga kapena kusambira, kungathandize kuti mtima ndi mapapo zizigwira ntchito bwino komanso kulimbitsa mphamvu zakuthupi. Kuti muchepetse mafuta: Ngati cholinga chanu ndi kuchepetsa mafuta, mungasankhe kuchita masewera olimbitsa thupi apakati pa 60-70% ya kugunda kwa mtima wanu kwakukulu kwa mphindi zoposa 30 kuti muwotche mafuta kwambiri. Wonjezerani liwiro ndi mphamvu: Kuchita masewera olimbitsa thupi apakati pa mphamvu (HIIT) kungathandize kuti mupirire pa anaerobic komanso liwiro la masewera olimbitsa thupi, kudzera mu masewera olimbitsa thupi afupiafupi kuti muwonjezere kugunda kwa mtima, kenako pang'onopang'ono muchepetse mpaka nthawi yopuma yochepa, yobwerezabwereza.
Mwa kuyang'anira bwino kugunda kwa mtima wanu komanso kukonza mwasayansi mphamvu ndi nthawi yochitira masewera olimbitsa thupi, mungakuthandizeni kukwaniritsa bwino zolinga zanu zolimbitsa thupi, kaya ndi kulimbitsa kupirira, kuchepetsa mafuta, kapena kulimbitsa thupi lonse. Lolani kugunda kwa mtima wanu kukhala chitsogozo chanu chochita masewera olimbitsa thupi ndikusangalala ndi masewera olimbitsa thupi aliwonse athanzi komanso ogwira mtima!
Nthawi yotumizira: Okutobala-24-2024
