Zomwe Muyenera Kudziwa Zokhudza Kuchita Zinthu Zolimbitsa Thupi

Zamkati

• Ubwino wochira mwachangu
• Yogwira vs. kungochira chabe
• Mitundu itatu yochira yogwira komanso momwe imagwirira ntchito
• Monga kuzizira potsatira kulimbitsa thupi
• Nthawi yophunzitsira (yoyang'anira)
• Masiku opuma kutsatira zovuta
• Kukonzekera tsiku logwira bwino ntchito
• Kusambira
• Tai chi kapena yoga
• Kuyenda kapena kuthamanga
• Kupalasa njinga
• Kutulutsidwa kwatsopano ndi chowongolera thovu
• Kusamalitsa
• Tengera kwina

Kuchita masewera olimbitsa thupi mwakhama kumaphatikizapo kuchita masewera olimbitsa thupi ochepa pambuyo pa kulimbitsa thupi. Zitsanzo zimaphatikizapo kuyenda, yoga, ndi kusambira.

Kuchira mwakhama nthawi zambiri kumawoneka kopindulitsa kuposa kungokhala, kupumula kwathunthu, kapena kukhala pansi. Imatha kupititsa magazi kuyenda ndikuthandizira minofu kuti ibwezeretse ndikumangidwanso kuchokera kuntchito zolimbitsa thupi.

Pewani kuchira mwachangu ngati mwavulala kapena mukumva kuwawa kwambiri. Zizindikiro zovulala zimafunika kuyesedwa ndi dokotala.

Ubwino wochira mwachangu

Kuchita zolimbitsa thupi ndikothandiza m'thupi lanu. Amatha kukuthandizani kuti muchiritse msanga mukamaliza masewera olimbitsa thupi. Ubwino wake ndi monga:

• kuchepetsa lactic acid buildup mu minofu
• kuchotsa poizoni
• kusunga minofu yosinthasintha
• kuchepetsa kupweteka
• kuchulukitsa magazi
• kukuthandizani kuti muzolowere kuchita masewera olimbitsa thupi

Yogwira vs. kungochira chabe

Pakungochira chabe, thupi limakhala kupumula kwathunthu. Zitha kuphatikizira kukhala pansi kapena kusachita chilichonse. Kungokhala chabe ndikofunikira komanso kopindulitsa ngati mwavulala kapena mukumva kuwawa. Mwinanso mungafunike kuchira ngati mwatopa kwambiri, mwamaganizidwe kapena thupi, mutatha kuchita masewera olimbitsa thupi.

Ngati palibe chilichonse mwazimenezi chikukukhudzani ndipo mukumva kuwawa, kuchira kogwira ntchito kumawerengedwa ngati njira yabwinoko.

Mitundu itatu yochira yogwira komanso momwe imagwirira ntchito

Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi mwachangu kumatha kuthandiza kuyeretsa magazi m'thupi. Magazi a lactate amatha kudziunjikira mukamachita masewera olimbitsa thupi kwambiri ndipo zimabweretsa kuwonjezeka kwa ayoni wa haidrojeni mthupi. Kuphatikizika kwa ayoni kumatha kubweretsa kupindika kwa minofu ndi kutopa.

Pogwira nawo ntchito yochira, kuchepa uku kumachepa, kuthandiza minofu yanu kuti izikhala yotopa ndikupitilizabe kupitiliza. Mutha kumva bwino nthawi ina mukamachita masewera olimbitsa thupi.

Pali njira zingapo zomwe mungachitire pochita masewera olimbitsa thupi.

Monga kuzizira potsatira kulimbitsa thupi

Pambuyo polimbitsa thupi, mungafune kuyima ndikukhala kapena kugona pansi. Koma, ngati mupitiliza kuyenda, zitha kukuthandizani kuti mubwezeretse. Yesetsani kuziziritsa pang'onopang'ono. Mwachitsanzo, ngati mudathamanga kapena kuthamanga, yesani kuthamanga pang'ono, kapena kuyenda kwa mphindi 10.

Mukadakhala mukukweza kapena kuchita masewera olimbitsa thupi kwambiri (HIIT), yesani njinga yoyimilirayo mosavuta kwa mphindi zochepa. Monga cooldown yogwira, onetsetsani kuti mukugwira ntchito yoposa 50 peresenti ya kuyesetsa kwanu kwakukulu. Pang'onopang'ono muchepetse kuyesetsa kwanu kuchokera pamenepo.

Nthawi yophunzitsira (yoyang'anira)

Ngati mutenga nawo gawo pakaphunzitsidwe kanthawi kochepa kapena kagawo, gulu la masewera olimbitsa thupi pakati pa seti ndilopindulitsanso.

Kafukufuku wopangidwa ndi American Council on Exercise adapeza kuti othamanga omwe adathamanga kapena kupalasa njinga mpaka pomwe adatopa adachira mwachangu kwinaku akupitilira 50% ya kuyesayesa kwawo kwathunthu kusiya kwathunthu.

Masiku opuma kutsatira zovuta

Tsiku limodzi kapena awiri mutatha kuchita masewera olimbitsa thupi, mutha kutenga nawo mbali pakuchira. Yesani kuyenda kapena kuyenda mosavuta pa njinga. Muthanso kuyesa kutambasula, kusambira, kapena yoga.

Kuchira mwamphamvu masiku anu ampumulo kumathandizira kuti minofu yanu ibwezeretse. Izi ndizofunikira makamaka ngati mukudwala.

Kukonzekera tsiku logwira bwino ntchito

Tsiku lobwezeretsa mwachangu liyenera kukhala ndi zochitika zosiyanasiyana kuchokera ku masewera olimbitsa thupi anu nthawi zonse. Simuyenera kugwira ntchito mozama. Muyenera kupita pang'onopang'ono osadzikakamiza kwambiri. Zitsanzo za zochitika zolimbitsa thupi zikuphatikiza:

Kusambira

Kusambira ndimachita zolimbitsa thupi zochepa zomwe zimakhala zosavuta pamalumikizidwe anu ndi minofu yanu. Mmodzi adapeza kuti pakati pa atatu atatu omwe adatsata gawo la HIIT ndikuchira mu dziwe adachita masewera olimbitsa thupi tsiku lotsatira. Ochita kafukufuku akuganiza kuti madzi atha kuthandiza kuchepetsa kutupa.

Tai chi kapena yoga

Kuyeserera tai chi kapena yoga kumatha kukhala kopindulitsa pakuchira. Zonsezi zimathandiza kutambasula minofu yolimba ndikuwonjezera kusinthasintha. Ikhozanso kuchepetsa nkhawa komanso kutupa.

Kuyenda kapena kuthamanga

Kuyenda ndi njira yabwino kwambiri yochira. Ngati ndinu wothamanga, mutha kupita kukathamanga pang'onopang'ono. Kuyenda kapena kuthamanga mopepuka kumatha kupititsa patsogolo kuthamanga kwa magazi ndikuthandizira kuchira.

Ngakhale kuyenda pang'ono kwa tsiku lotsatira pambuyo pa kulimbitsa thupi kokwanira ndikokwanira kulimbikitsa kufalikira ndikuthandizira kuchepetsa kuuma ndi kupweteka.

Kupalasa njinga

Kuyenda njinga mopumira ndi njira yabwino yopezera bwino. Ndizotsika pang'ono ndipo sizimakakamiza zimfundo zanu. Mutha kuyenda pa njinga kapena pa njinga panja.

Kutulutsidwa kwatsopano ndi chowongolera thovu

Kuchira mwamphamvu sikungophatikiza kuyenda. Inunso mutha kutambasula ndikugudubuza thovu pamagulu amthupi mwanu ndikupeza zabwino zomwezo.

Ngati minofu yanu ili ndi zilonda, kupukutira thovu kumatha kuthandizira kuthana, kuchepetsa kutupa, ndikuwonjezera mayendedwe anu.

Kusamalitsa

Zochita zolimbitsa thupi nthawi zambiri zimawoneka ngati zotetezeka. Ngati mukumva kuwawa ndipo mukuganiza kuti muli ndi vuto, pewani kuchira. Lekani kuchita masewera olimbitsa thupi mpaka mutaonana ndi dokotala.

Dokotala kapena wochita masewera olimbitsa thupi angakulimbikitseni mitundu yochira yogwira kuphatikiza kutambasula, kusambira, kapena kupalasa njinga mukamachira kuvulala.

Mukachira mwachangu, onetsetsani kuti simukugwira ntchito molimbika kuposa pafupifupi 50% ya kuyesetsa kwanu kwakukulu. Izi zipatsa thupi lanu mwayi woti mupumule.

Tengera kwina

Mutha kupeza kuti mukumva kupsinjika, kupweteka, komanso kukhala ndi mphamvu zambiri zolimbitsa thupi mukachira. Ngati mwavulala, mukumva kuwawa, kapena mutatopa kwambiri, thupi lanu lingafunike kuchira m'malo mwake.