Chitani Zambirindilo lofunikira kuti mudziwe kuchuluka kwamphamvu, zomwe zingatithandize kumvetsetsa mkhalidwe wa thupi mosiyanasiyana, kenako ndikuphunzitsa zasayansi. Kuzindikira nyimbo za mtima wa mtima kumatha kusintha magwiridwe antchito bwino popewa kutopa kapena kuvulala. Lero, tikuyang'ana momwe mungakwaniritsire pulogalamu yanu yolimbitsa thupi pogwiritsa ntchito kuchuluka kwanu.
Zomwe zimakhala ndi mtima wamtima
Kuchita Chiwerengero cha mtima kumatanthauza kuchuluka kwa mtima kumenyedwa pamphindi pa masewera olimbitsa thupi. Nthawi zambiri imakwera ndikuwonjezera mphamvu yodzikuza, kuwonetsa zoyesayesa za mtima kuti zikwaniritse zosowa za oxygen a minofu. Kuzindikira ndi kuwunika Kuchita Zambiri kungatithandize kuti tisamayende bwino komanso kuchita masewera olimbitsa thupi komanso otetezeka.
Kaya ndi masewera akunja, njinga yakumaso, mapiri kapena masewera olimbitsa thupi, aliyense ali ndi chithumwa chake, chimatilola kuti tithule thukuta nthawi yomweyo, kumva kukongola kwa moyo.
Udindo wa Mitima Yosiyanasiyana
Pakuchita masewera olimbitsa thupi, malinga ndi kuchuluka kwa mtima, titha kugawanitsa nthawi zingapo za mtima, nthawi iliyonse imagwirizana ndi zovuta zosiyanasiyana.
Kuchita masewera olimbitsa thupi (50-60% max pamtima)
Kuchita masewera olimbitsa thupi (60-70% Max Mtima kugunda kwa mtima) Zimathandizira kukonza mtima ndi makweredwa ntchito, kuwonjezera kupirira, ndikuwotcha mafuta.
Kuchita masewera olimbitsa thupi kwambiri (70-80% ya mtima wamtima): Kuchita masewera olimbitsa thupi mosiyanasiyana, monga maphunziro autali, kumathandizira kukulitsa kagayidwe kake, ndikuthandizira pakuchita masewera olimbitsa thupi, ndikuwongolera masewera othamanga.
Mphamvu kwambiri (90-100% max pamtima): makamaka ogwiritsidwa ntchito kwa nthawi yayitali yophunzitsira kwambiri, monga Hiit. Khalidwe la masewera olimbitsa thupi limatha kusintha molimbika mopirira, koma ayenera kupewa kukhalabe ndi nthawi yayitali, kuti musaswe kutopa kwambiri kapena kuvulala kwambiri.
Zipangizo zowunikira mitima yamitima ndizodziwika kwambiri masiku ano, kuchokera ku Smart Malonda a Mtima Womwe Mungakuthandizeni Kukhala Pamwamba pa Mtima Wanu. Kudzera muudindo weniweni, kumatha kukuthandizani kuti mukhalebe munthawi yopumira mu masewera olimbitsa thupi kuti mutsimikizire kuti zotsatira zolimbitsa thupi zimakulitsidwa.
Sinthani dongosolo lanu la maphunziro anu
Kuti mupirire mwa aerobic: Maphunziro ophunzitsidwa bwino kwambiri, monga kuthamanga kapena kusambira, kumatha kusintha mtima ndi kulimbitsa mphamvu yakuthupi ndikulimbitsa mphamvu yakuthupi. Kwa zolinga zamafuta: Onjezerani liwiro ndi mphamvu: Kuphunzitsidwa Kwambiri Kwambiri (Hiit) kumatha kusintha moyenera kupirira kwa anaerobic komanso liwiro lalifupi kuti mukweze pamlingo wa pamtima, kenako pang'onopang'ono kumangopuma pang'ono, kuzungulira mobwerezabwereza.
Mwa kuwunikira bwino kwambiri kugunda kwa mtima wanu komanso mwadzidzidzi mwasayansi komanso nthawi yayitali, mutha kukuthandizani kuti mukhale ndi zolinga zolimbitsa thupi, kaya ndi kukonza kupirira, kutaya mafuta okhwima, kapena kupititsa patsogolo mafuta. Mulole mtima wanu ukhale mtengo wochita masewera olimbitsa thupi ndipo musangalale ndi thanzi lililonse komanso moyenera!
Post Nthawi: Oct-24-2024
