Phindu Lalikulu Kwambiri M'maganizo ndi Mwakuthupi Pakugwira Ntchito

Zamkati

• Pamene Mukugwira Ntchito ...
• Pasanathe Ola Limodzi Lolimbitsa Thupi...
• Pasanathe Tsiku Limodzi Lochita Zolimbitsa Thupi...
• Pasanathe Sabata Limodzi Olimbitsa Thupi ...
• Pasanathe Mwezi Umodzi Wolimbitsa Thupi Wanthawi Zonse...
• Pasanathe chaka chimodzi chochita masewera olimbitsa thupi nthawi zonse...
• Malangizo 4 Opezera Ubwino Wina Wambiri Wogwira Ntchito
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Tili ndi nkhani zosangalatsa zomwe zikuthandizireni kuchita masewera olimbitsa thupi: Mukangoyamba kuthamanga, yambani kulowa mu kalasi yanu yothamanga, kapena kuyambitsa gawo lanu la Pilates, zabwino zogwirira ntchito. "Tikuwona zosintha mu m'kati mwa masekondi, "atero a Michele Olson, Ph.D., pulofesa wamkulu wazolimbitsa thupi ku Huntington University ku Montgomery, Alabama. Kugunda kwa mtima wanu kumawonjezeka ndipo magazi amaperekedwa ku minofu yanu. Mumayamba kuwotcha mafuta ndi mafuta. Ndipo mumalimbikitsidwa nthawi yomweyo.

Pang'ono ndi mphindi 30 za cardio (kuphatikizapo masitayelo atatu apamwamba) masiku atatu kapena asanu pa sabata akhoza kuwonjezera zaka zisanu ndi chimodzi ku moyo wanu, malinga ndi kafukufuku wa Cooper Clinic ku Dallas. Chitani izi kuphatikiza masiku angapo a kukana kuphunzira ndipo simukhala ndi moyo wautali komanso mumawoneka ngati achichepere, kukhala osangalala komanso kukhala ndi mphamvu zambiri.

Pitilizani kuwerengera nthawi yathu pazabwino zachangu komanso zokhalitsa zochitira masewera olimbitsa thupi pafupipafupi.

Pamene Mukugwira Ntchito ...

Mapapu anu akulimba. Mukamachita cardio, ubongo wanu umatumiza ma sign kwa iwo kuti akuthandizeni kupuma mwachangu komanso mozama, ndikupereka mpweya wowonjezera ku minofu yanu.

Cholinga chanu chili pachimake. Chifukwa cha kusefukira kwa ma endorphin, omwe amachititsa kuti othamanga akhale okwera kwambiri, phindu lalikulu pantchito ndikuti mumamva kuti muli ndi ma psyche komanso opatsidwa mphamvu. (Umu ndi momwe mungakulitsire kuthamanga uku!)

Mukuwotcha ana a ng'ombe. "Panthawi yochita masewera olimbitsa thupi, thupi lanu limagwiritsa ntchito mafuta ambiri kuti akhale mafuta," akutero Olson.

Pasanathe Ola Limodzi Lolimbitsa Thupi...

Mukudziteteza ku chimfine, chimfine, mumachitcha. Kuchita masewera olimbitsa thupi kumakulitsa kuchuluka kwanu kwama immunoglobulins, omwe ndi mapuloteni omwe amathandizira kulimbitsa chitetezo chamthupi komanso kupewa matenda. Cedric Bryant, Ph.D., mkulu wa sayansi wa bungwe la American Council on Exercise anati:

Mukumva zen. Mankhwala olimbikitsa kusintha kwa thupi, monga serotonin, dopamine, ndi norepinephrine, amasefukira ubongo wanu kwa maola angapo pambuyo pochita masewera olimbitsa thupi. Phindu lochita masewera olimbitsa thupi limatha mpaka tsiku limodzi ngati mwapikisana nawo pamwambo wopirira, ngati mpikisano wothamanga. Kupsinjika? Kupanikizika kotani?

Mukuphulitsa zopatsa mphamvu zambiri, ngakhale mukupuma. "Pa ma calories 100 aliwonse omwe mumawotcha panthawi yolimbitsa thupi, mutha kuyembekezera kutentha ma calories 15 pambuyo pake," akutero Bryant. Ngati mutathamanga makilomita atatu, mutha kuyatsa pafupifupi ma calories 300, zomwe zingatanthauze kuti muwonjezere 45 pambuyo pake.

Ndinu njala. Tsopano popeza mwatentha m'misika yanu yamagetsi, shuga m'magazi anu akutsika. Kutsika kwawo kumadalira kuchuluka kwa chakudya chimene munadya kapena kumwa musanachite masewera olimbitsa thupi ndiponso kuti munachita masewera olimbitsa thupi kwa nthawi yayitali bwanji, anatero Kristine Clark, Ph.D., R.D., mkulu woona za kadyedwe kazakudya payunivesite ya Pennsylvania State ku University Park. (Zokhudzana: Zakudya Zabwino Kwambiri Zomwe Mungadye Musanayambe Ndi Pambuyo Thukuta Lanu)

Pasanathe Tsiku Limodzi Lochita Zolimbitsa Thupi...

Mukuwonjezera minofu yowonda. Ngati mumachita masewera olimbitsa thupi, minofu yanu tsopano yayamba kudzimanganso yokha ndikukonza misozi yaying'ono yomwe imabwera ndikunyamula zolemetsa, atero a Paul Gordon, Ph.D., wapampando wa department of Health, Human Performance, and Recreation ku University of Baylor ku Waco, Texas. Kafukufuku woyambirira akuwonetsa kuti azimayi amayankha ndikumachira mwachangu kuposa momwe amachitira amuna.

Mtima wanu ndi wathanzi. Ubwino wina waukulu wochita masewera olimbitsa thupi umapezeka momwe mtima wanu umagwirira ntchito. Gawo limodzi la thukuta limachepetsa kuthamanga kwa magazi kwanu mpaka maola 16. (Kodi mumadziwa kuti kuchuluka kwa ma push-ups omwe mungachite anganeneretu chiopsezo cha matenda a mtima wanu?)

Ndinu kuphunzira mwachangu. Ndinu tcheru kwambiri ndipo mumakonda kuchita masewera olimbitsa thupi. Zili choncho chifukwa kuchita masewera olimbitsa thupi bwino kumawonjezera kuyenda kwa magazi ndi mpweya ku ubongo wanu, akutero Henriette van Praag, Ph.D., pulofesa wothandizira wa sayansi ya zamankhwala pa yunivesite ya Florida Atlantic ku Boca Raton.

Pasanathe Sabata Limodzi Olimbitsa Thupi ...

Chiwopsezo cha matenda ashuga chimatsika. Mukamachita masewera olimbitsa thupi kwambiri, mumakulitsa chidwi chanu ku insulin. Izinso, zimachepetsa kuchuluka kwa shuga m'magazi, ndikuchepetsa chiopsezo chokhala ndi matenda amtundu wa 2.

Mukhoza kukankha kwambiri nthawi ina. VO2 max yanu, mulingo wopirira komanso kulimbitsa thupi, yakula kale pafupifupi 5%, malinga ndi Olson. Kumasulira: Mutha kupita movutikira komanso motalikirapo kuposa momwe munkachitira kale.

Ndiwe wocheperako (ngati ndicho cholinga chako). Kudula zopatsa mphamvu 500 patsiku kudzera pakuchita masewera olimbitsa thupi komanso zakudya kumakuthandizani kusiya kilogalamu imodzi pa sabata.

Pasanathe Mwezi Umodzi Wolimbitsa Thupi Wanthawi Zonse...

Mukukhala wamphamvu. Kulemera kwa mapaundi eyiti sikumakhala kolemetsa, chifukwa kupirira kwanu kwamphamvu kukuyamba kukulirakulira, Bryant akuti. Kubwereza khumi sikulinso kulimbana; mutha kuchita 12 kapena 13.

Mukuphulitsa mafuta am'mimba. Pambuyo pa milungu inayi yogwira ntchito nthawi zonse, thupi lanu likutulutsa chifuwa ndikupeza minofu. Anthu onenepa kwambiri omwe adachita nawo masewera olimbitsa thupi masabata anayi ochita masewera olimbitsa thupi apakati pa kafukufuku waku Australia adachepetsa mafuta a ab ndi 12 peresenti.

Muli ndi malingaliro ambiri. Kuchita masewera olimbitsa thupi kumayambitsa mapuloteni olimbikitsa kukula muubongo omwe angathandize kupanga maselo atsopano kumeneko.

Pasanathe chaka chimodzi chochita masewera olimbitsa thupi nthawi zonse...

Kugwira ntchito ndi njira yosavuta. "Kupirira kwanu ndi kulimbitsa thupi kwanu kumatha kukulira mpaka 25% patatha milungu eyiti mpaka 12 yophunzitsidwa pafupipafupi," Gordon akutero. Mu chaka mudzawona phindu lalikulu lochita masewera olimbitsa thupi: Kupirira kwanu kumatha kupitilira kawiri.

Ndiwe makina osungunuka mafuta. Maselo anu tsopano ndiwothandiza kwambiri pophwanya mafuta ndikuwagwiritsa ntchito ngati mafuta, akutero Olson. Izi zikutanthauza kuti mukuwombera zambiri 24-7. (Zokhudzana: Chilichonse Chimene Muyenera Kudziwa Zokhudza Kuwotcha Mafuta ndi Kumanga Minofu)

Kugunda kwa mtima wanu kwatsika. Chifukwa cha kulimbitsa thupi pafupipafupi, mtima wanu ukupopa bwino kwambiri. Mwachitsanzo, ngati mtima wanu wopuma woyamba udagunda 80 pamphindi, udzagwa mpaka 70 kapena kutsika. Pamene mtima wanu uyenera kuchita zochepa, mudzakhala athanzi.

Mwachepetsa chiopsezo cha khansa. Pakafukufuku wa azimayi opitilira 14,800, omwe anali ndi masewera olimbitsa thupi kwambiri anali ndi mwayi woti 55 amafa ndi khansa ya m'mawere kuposa omwe anali atangokhala. Azimayi omwe amaonedwa kuti ndi oyenerera bwino anali ndi chiopsezo chochepa cha 33 peresenti cha kudwala matendawa. Kuchita masewera olimbitsa thupi kumathandizanso kuteteza motsutsana ndi khansa ya m'mapapo, m'mapapo, komanso yamchiberekero, ofufuza akuti. (Amayi ena akugwiritsa ntchito ntchito ngati njira yopezeranso matupi awo pambuyo pa khansa, nawonso.)

Mukuwonjezera zaka m'moyo wanu. Zolemba zolimbitsa thupi zili ndi ma telomere abwinoko, DNA yomwe imasunga ma chromosomes athu ndikuwateteza ku chiwonongeko, chomwe chingachedwetse ukalamba, kafukufuku akuwonetsa.

Mukumva wosangalatsa. Miyezi inayi yokha yochita masewera olimbitsa thupi ndi yabwino ngati mankhwala omwe amathandizira kukulitsa kukhumudwa komanso kuchepetsa kukhumudwa, malinga ndi kafukufuku wa pa Yunivesite ya Duke. Pitirizani kukhala ndi moyo osati kokha kuti moyo wanu ukhale wautali, udzakhala wosangalala, inunso!

Malangizo 4 Opezera Ubwino Wina Wambiri Wogwira Ntchito

Monga kuti zabwino zonse zogwirira ntchito sizinali zokwanira, tidapeza maupangiri angapo a ma bonasi kuchokera kumaubwino amomwe tingawonjezere voliyumuyo kwambiri.

1. Sitima yamphamvu kawiri pa sabata kapena kupitilira apo. Idzakulitsa kagayidwe kanu kotero kuti mupitilize kuwotcha zopatsa mphamvu mpaka maola 38. Pindulani kwambiri ndi phindu ili pochita ntchito mwakuwonjezera mphamvu yanu yolimbitsa thupi kuti muwotche mafuta ndi ma calories ambiri. Kwezani kupendekera pa treadmill, thamangani masitepe kapena mapiri, tsitsani kukana panjinga yoyima.
2. Pangani crunches pang'ono ndi matabwa ambiri. (Kodi tinganene kuti tikulimbana ndi thabwa la masiku 30?) Kuti mukhale ndi thabwa lalitali, yambani ndi miyendo inayi, manja pansi pa mapewa, mawondo pansi pa chiuno, kenako tsitsani manja anu pansi ndi kutambasula miyendo kumbuyo kwanu, kugwirizanitsa zala zanu. Kusunga abs chinkhoswe ndi kumbuyo lathyathyathya, gwirani kwa masekondi 30; kuchita 10 kubwereza katatu kapena kanayi pa sabata. Chepetsani ma crunches osapitilira ma seti atatu a 15 panthawi imodzi. Chilichonse chopitilira apo sichikuthandizani kwenikweni, akatswiri akutero.
3. Onjezani ma LB. Mukatha kubwereza 15, musinthe zolemera zolemera mapaundi awiri ndikubwerera ku ma reps 10 (awiri omaliza ayenera kumva kukhala ovuta). Gwiritsani ntchito mpaka 15 kenako ndikubwereza. Powonjezera kuchuluka kwa mapaundi omwe mumakweza, mudzajambula ndi kulimbitsa bwino komanso mwachangu. (Zogwirizana: Nthawi Yomwe Mungagwiritsire Ntchito Kulemera Kwakukulu vs. Kulemera Kwambiri)
4. Yesani HIIT (kapena zolimbitsa thupi zina). Mutha kukhala osangalala kwambiri. Azimayi omwe amachita masewera olimbitsa thupi nthawi zina amasangalala kwambiri atangomaliza masewera olimbitsa thupi kusiyana ndi omwe amachita masewera olimbitsa thupi pafupipafupi, Olson akuti.

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