Kuchita masewera olimbitsa thupindi index yofunikira yoyezera kulimbitsa thupi, zomwe zingatithandize kumvetsetsa momwe thupi lilili mu magawo osiyanasiyana ochita masewera olimbitsa thupi, kenako kukonzekera mwasayansi maphunziro. Kumvetsetsa kamvekedwe ka kugunda kwa mtima kumatha kusintha magwiridwe antchito bwino ndikupewa kutopa kwambiri kapena kuvulala. Lero, tiwona momwe mungakulitsire pulogalamu yanu yolimbitsa thupi pochita masewera olimbitsa thupi.
Kodi kugunda kwa mtima ndi chiyani
Kuchita masewera olimbitsa thupi kumatanthauza kuchuluka kwa kugunda kwa mtima pa mphindi imodzi panthawi yolimbitsa thupi. Kaŵirikaŵiri umakwera ndi kuwonjezereka kwa maseŵera olimbitsa thupi, kusonyeza kuyesayesa kwa mtima kukwaniritsa zofunika za okosijeni m’minofu. Kumvetsetsa ndi kuyang'anira masewera olimbitsa thupi kungatithandize kuwongolera masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi moyenera komanso motetezeka.
Kaya ndi masewera akunja, kupalasa njinga, kukwera mapiri kapena masewera osangalatsa, aliyense ali ndi chithumwa chake chapadera, akhoza kutilola thukuta nthawi yomweyo, kumva kukongola kwa moyo.
Ntchito zosiyanasiyana kugunda kwa mtima intervals
Panthawi yochita masewera olimbitsa thupi, molingana ndi kugunda kwamtima kosiyana, tikhoza kugawanitsa maulendo angapo a mtima, nthawi iliyonse imagwirizana ndi zotsatira zosiyana za maphunziro.
Zochita zolimbitsa thupi (50-60% Max kugunda kwa mtima) : Izi nthawi zambiri zimakhala zoyenera kuchita masewera olimbitsa thupi ochepa kwambiri, monga kuyenda kapena kupalasa njinga mosavuta, zomwe zimathandiza kuti magazi aziyenda bwino, kusintha kagayidwe ka basal ndi kubwezeretsa thupi.
Zochita zolimbitsa thupi zolimbitsa thupi (60-70% Kuthamanga kwambiri kwa mtima) : Uku ndiye kugunda kwamtima kwabwino kwambiri pakuchita masewera olimbitsa thupi, komwe kumawonedwa nthawi zambiri pakuchita zolimbitsa thupi monga kuthamanga ndi kupalasa njinga. Zimathandizira kukonza magwiridwe antchito a mtima ndi mapapo, kumawonjezera kupirira, ndikuwotcha mafuta.
Kuchita masewera olimbitsa thupi kwambiri (70-80% ya Max kugunda kwa mtima) : Zochita zolimbitsa thupi zomwe zimachitidwa motere, monga kuphunzitsidwa kwapakati kapena kuthamanga kwachangu, kumathandiza kuwonjezera kupirira kwa mtima, kufulumizitsa kagayidwe kake, ndi kupititsa patsogolo masewera olimbitsa thupi.
Mphamvu zazikulu (90-100% Max kugunda kwa mtima) : makamaka amagwiritsidwa ntchito kwa nthawi yochepa ya maphunziro apamwamba kwambiri, monga HIIT. Kuchita masewera olimbitsa thupi kumeneku kumatha kupititsa patsogolo kupirira kwa anaerobic, koma kuyenera kupewedwa kwanthawi yayitali, kuti musatope kwambiri kapena kuvulala.
Zipangizo zowunika kugunda kwa mtima ndizodziwika kwambiri masiku ano, kuyambira mawotchi anzeru kupita kumagulu akatswiri a kugunda kwa mtima omwe angakuthandizeni kuti mukhale pamwamba pa kugunda kwa mtima wanu. Kupyolera mu kuyang'anitsitsa nthawi yeniyeni, kungakuthandizeni kuti mukhalebe mumtundu wa mtima womwe mukufuna panthawi yochita masewera olimbitsa thupi kuti muwonetsetse kuti zolimbitsa thupi zimakula.
Sinthani ndandanda yanu yophunzitsira kuti igwirizane ndi kugunda kwa mtima wanu
Pakupirira kwa aerobic: Kuphunzitsidwa kwanthawi yayitali kumalo ochitira masewera olimbitsa thupi, monga kuthamanga kapena kusambira, kumatha kusintha magwiridwe antchito a mtima ndi mapapo ndikulimbitsa mphamvu zathupi. Pazolinga zotaya mafuta: Ngati cholinga ndikutaya mafuta, mutha kusankha masewera olimbitsa thupi apakati pa 60-70% ya kugunda kwamtima kwanu kwa mphindi zopitilira 30 kuti muwonjezere kuwotcha mafuta. Wonjezerani liwiro ndi mphamvu: Maphunziro apamwamba kwambiri (HIIT) amatha kupititsa patsogolo kupirira kwa anaerobic ndi kuthamanga kwa masewera olimbitsa thupi, kupyolera mu masewera afupiafupi ochita masewera olimbitsa thupi kuti akweze kugunda kwa mtima, kenaka amatsika pang'onopang'ono mpaka kupuma pang'ono, kubwereza mobwerezabwereza.
Mwa kuyang'anitsitsa kugunda kwa mtima wanu ndikukonzekera mwasayansi kukula kwake ndi nthawi yochita masewera olimbitsa thupi, mukhoza kukuthandizani kukwaniritsa zolinga zanu zolimbitsa thupi, kaya ndi kupititsa patsogolo kupirira, kutaya mafuta, kapena kulimbitsa thupi lonse. Lolani kugunda kwa mtima wanu kukhale kampasi yanu yolimbitsa thupi ndipo sangalalani ndi masewera olimbitsa thupi aliwonse athanzi komanso moyenera!
Nthawi yotumiza: Oct-24-2024
