Njira 5 Zodabwitsa Kupsinjika Kumakhudza Kutentha Kwanu

Zamkati

• Kupsinjika Kutaya Masewera Anu Olimbitsa Thupi
• Kupanikizika Kumakulepheretsani Kuchira
• Kupanikizika Kumachepetsa Kupeza Bwino Kwanu
• Kupanikizika Kumalepheretsa Kuchepetsa Kunenepa
• Kupanikizika Kungakupatseni Kukankhira Kowonjezera
• Onaninso za

Kulimbana ndi mnyamata wanu kapena kukhala ndi malingaliro anu anzeru (kapena momwe mumaganizira) pamitengo ingakukakamizeni kuti mupite molunjika kuchipinda cholemerera kapena njira yothamangira-ndipo pachifukwa chabwino. Kutuluka thukuta kwambiri kumayambitsa kupsinjika, kutulutsa kupsinjika ndi mkwiyo, komanso kukulitsa kuchuluka kwamankhwala omva bwino muubongo kuphatikiza ma endorphin.

Koma m'malo mongothetsana, kupsinjika m'malingaliro ndi masewera olimbitsa thupi kumakhala ndi ubale wovuta kwambiri - osati wogwirizana nthawi zonse. Mavuto aubwenzi kapena kukakamizidwa kuofesi kumatha kusokoneza malingaliro anu ndikulemetsa thupi lanu, kusokoneza chizolowezi chanu cholimbitsa thupi ndikulepheretsani kukwaniritsa zolinga zanu zolimbitsa thupi komanso zochepetsera thupi. Koma sayansi ikuwonetsa kuti mutha kuphunzira kugwiritsa ntchito kupsinjika kuti muwonjezere kupambana kwanu mu masewera olimbitsa thupi komanso kunja kwake.

Kupsinjika Kutaya Masewera Anu Olimbitsa Thupi

Malingaliro

Mukakumana ndi nthawi yayikulu kapena mukulimbana ndi vuto labanja, kalasi ya spin nthawi zina imasiya mndandanda wazomwe mumayika patsogolo. Ofufuza a Yale University adayang'ana maphunziro onse omwe angapeze pamavuto azolimbitsa thupi, ndipo magawo atatu mwa anayi anawonetsa kuti anthu omwe akupanikizika amakonda kusiya kuchita masewera olimbitsa thupi ndikukhala nthawi yayitali. M'maphunziro amodzi omwe adawunikiridwa, otenga nawo mbali anali 21 peresenti yocheperako kuti azigwira ntchito nthawi zonse panthawi yamavuto-ndipo 32 peresenti amakhala ocheperako kumamatira ku ndondomeko yawo ya thukuta pazaka zinayi zotsatira.

Mwachidule: Kuchita zolimbitsa thupi mothandizana ndi njira zina zothanirana ndi kupsinjika mtima monga kupuma kwambiri kumatha kukulitsa mwayi wotsatira njira yochitira zolimbitsa thupi, olemba kafukufuku amati. Yesani kusinkhasinkha koyenda, komwe mumangoyang'ana kwambiri mpweya wanu ndi zomwe zikuchitika pozungulira inu mukuyenda. Kapenanso zosavuta: Kumwetulira pamene mutuluka thukuta. Kafukufuku mu Sayansi Yamaganizidwe Zimasonyeza kuti ngakhale kumwetulira pang'ono kungathe kuchepetsa kugunda kwa mtima wanu ndi kuchepetsa kupsinjika maganizo kwanu nthawi yomweyo, mwina chifukwa kulimbikitsa minofu ya nkhope yomwe imakhudzidwa ndi mawu okondwa kumapereka uthenga wopatsa chimwemwe ku ubongo wanu.

Kupanikizika Kumakulepheretsani Kuchira

Malingaliro

Ndi zachilendo kumva kupweteka tsiku lotsatira bootcamp. Koma ngati zotsatirazi zikuchedwa ndikusintha mawonekedwe anu kupitiliza kulimbitsa thupi kwanu, mumawonjezera ngozi. Anthu omwe amati anali opsinjika amakhala otopa kwambiri, opweteka, komanso opanda mphamvu maola 24 atachita masewera olimbitsa thupi kuposa omwe adanena kuti ali ndi zovuta zochepa pa moyo wawo, malinga ndi kafukufuku wa kafukufukuyu. Journal of Strength and Conditioning Research. Ofufuzawo akukayikira kuti kupsinjika maganizo kumalanda thupi lanu zinthu zamtengo wapatali; phatikizani izi ndi masewera olimbitsa thupi, ndipo simudzakhala ndi chilichonse mu thanki.

Mwachidule: Onetsetsani kuti mwachira mokwanira pantchito yolimbikira musanachite gawo lina, anati Matt Laurent, Ph.D., pulofesa wothandizira masewera olimbitsa thupi ku Bowling Green State University. Gwiritsani ntchito sikelo yake yosavuta yochira kuti muone momwe mulili: Pamene mukuwotha, ganizirani za nthawi yomaliza yomwe mudachita masewera olimbitsa thupi, ndipo dziyeseni nokha paziro mpaka 10 ngati mungathe kuphwanyanso nthawi ino. Ngati mungadziyese nokha matanthauzo asanu kapena apamwamba mutha kumaliza kulimbitsa thupi komanso bwino kuposa nthawi yapitayi - muli bwino. Koma ngati mukumva ngati mukungokoka (zero mpaka zinayi), lingalirani kudula gawo lanu mwachidule kapena kusankha njira yocheperako ngati yoga.

Kupanikizika Kumachepetsa Kupeza Bwino Kwanu

Malingaliro

Mukamalimbikira kuchita masewera olimbitsa thupi, minofu yanu, mtima wanu, ndi mapapo anu zimasintha pakapita nthawi, zimakupangitsani kukhala olimba komanso olimba. Njira imodzi yomwe akatswiri amayezera kuchuluka kwa kulimba uku ndikuyesa VO2 max yanu, kuchuluka kwa okosijeni omwe thupi lanu limagwiritsa ntchito pochita masewera olimbitsa thupi. Ofufuza aku Finnish atayang'anira anthu 44 akuyamba njira yatsopano yanjinga, iwo omwe adavotera kwambiri kupsinjika kwawo adawona kusintha pang'ono kwa VO2 max m'masabata awiri, ngakhale akuchita zolimbitsa thupi zofananira ndi ena onse.

Kuposa: Ganizirani chithunzi chachikulu cha zomwe zikuchitika m'moyo wanu musanakhale ndi zolinga. Ngati mukukonzekera ukwati kapena kusamuka, mwina sangakhale nthawi yabwino kukhazikitsa chandamale chatsopano. "Ndikakhala ndi makasitomala amasankha zolinga zazikulu monga mpikisano wa marathon kapena Ironman, nthawi zonse timayesetsa kukonza nthawi yomwe moyo wawo ulibe chipwirikiti ndipo amatha kugwiritsa ntchito mphamvu zambiri zakuthupi komanso zamaganizo ku maphunziro awo," akutero mphunzitsi ndi masewera olimbitsa thupi. physiologist Tom Holland, wolemba Njira ya Marathon.

Kupanikizika Kumalepheretsa Kuchepetsa Kunenepa

Malingaliro

Ofufuza a Kaiser Permanente amaika akuluakulu 472 onenepa kwambiri pazakudya komanso masewera olimbitsa thupi omwe adapangidwa kuti awathandize kutaya mapaundi a 10 m'masabata 26. Asanapite ndi pambuyo, ophunzira adatenga mafunso omwe adawonetsa kupsinjika kwawo kuchokera ku zero (opanda nkhawa) mpaka 40 (atapanikizika kwambiri). Iwo omwe adayamba kuphunzira ndi zochuluka kwambiri samakonda kukwaniritsa cholinga chawo. M'malo mwake, anthu omwe adapeza mfundo yopitilira imodzi pamiyezo yawo yakupsinjika panthawi yamaphunzirowa anali otheka kuyika mapaundi.

Kuposa: Kutembenuzirani molawirira: Mu phunziro lomwelo, kuwonjezera tulo tosakwana (maola osakwana sikisi pa usiku) pamwamba pa kupsyinjika kunachepetsa mwayi wochepetsa thupi ndi theka. Kuti mupumule usiku, perekani iPad yanu ndi laputopu osachepera ola limodzi musanapite kudziko lamaloto. Kuwala kwa buluu kowonekera kumalepheretsa thupi lanu kupanga mahomoni ogona a melatonin, zomwe zimapangitsa kuti zikhale zovuta kwambiri kuchoka kapena kugona, malinga ndi kafukufuku munyuzipepala. Ergonomics Yogwiritsidwa Ntchito.

Kupanikizika Kungakupatseni Kukankhira Kowonjezera

Malingaliro

Apo ndi chithunzithunzi cha nyengo yovuta. Osewera mpira omwe ankachita zapanikizika adachita bwino pakuyesa kochita masewera olimbitsa thupi milungu isanu pambuyo pake kuposa omwe adachita masewera olimbitsa thupi ali omasuka. Kwa inu, izi zikutanthauza kuti zomwe mukuchita mopanikizika zimabweretsa chidaliro chomwe chingakuthandizeni kuthamanga 5K kapena masewera anu a tennis otsatirawa. Kuphatikiza apo, pali umboni wakuti kudzidalira kumathandizanso kuti muzichita bwino pantchito komanso m'malo ena, atero katswiri wazamisala ku University of Chicago Sian Beilock, Ph.D., wolemba Choke: Zomwe Zinsinsi za Ubongo Zimawulula Zokhudza Kuzipeza Bwino Pomwe Muyenera.

Kuposa: Kafukufuku akuwonetsa kuti kusintha malingaliro anu kumatha kupanga kusiyana pakati pakupambana ndi kulephera, akutero Beilock. M'malo mowona kupsinjika monga cholepheretsa kuchita bwino, muziwone ngati chopinga chomwe mwalakika kale-ndipo mutha kugonjetsanso. Ndipo ngati muli ndi mwayi wokhala ndi moyo wopsinjika pang'ono, ganizirani kukwera phiri mukamalimbitsa thupi lanu kuti muwongolere magwiridwe antchito anu ngati zili zofunika - mwachitsanzo, kuthamanga koloko pothamanga kwina kapena kukhala ndi mpikisano wophunzitsira dera ndi anzanu. nzanga wa masewera olimbitsa thupi.

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