Funsani Wophunzitsa Anthu Ambiri: Palibe Zowawa, Palibe Kupindula?

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Q: Ngati sindili ndi zilonda pambuyo pakuphunzitsidwa mphamvu, kodi zikutanthauza kuti sindinagwire ntchito mokwanira?

Yankho: Nthano iyi ikupitilizabe kukhala pakati pa anthu ochita masewera olimbitsa thupi, komanso pakati pa akatswiri azaumoyo. Mfundo yake ndiyakuti ayi, simuyenera kukhala owawa pambuyo poti muphunzire. M'dziko la sayansi yolimbitsa thupi, kuwawa komwe kumamva mukamachita masewera olimbitsa thupi kwambiri kumatchedwa kuti Exercise Induced muscle damage (EIMD).

Kaya kuwonongeka kumeneku kumachitika chifukwa cha maphunziro anu zimatengera zifukwa zikuluzikulu ziwiri:

1. Kodi mwachitapo kanthu kena katsopano panthawi yophunzira yomwe thupi lanu silinazolowere, monga mayendedwe atsopano?

2. Kodi panali kutsindika kwakukulu pa gawo la eccentric (gawo "pansi" kapena "kutsika") la machitidwe a minofu, monga gawo lotsika la squat?

EIMD imakhulupirira kuti imayambitsidwa ndi kuphatikiza kwa zonse zomwe zimachitika mthupi mwamtundu wama cell. Nthawi zambiri, kusapeza bwino pambuyo pochita masewera olimbitsa thupi kumachepa thupi lanu likazolowera mayendedwe omwewo. Kodi EIMD imagwirizana mwachindunji ndi kuwonjezeka kwa kukula kwa minofu? Malinga ndi lipoti laposachedwa ndi katswiri wazolimbitsa thupi Brad Schoenfeld, M.Sc., C.S.C.S., lofalitsidwa mu Journal of Strength and Conditioning Research, khothi likadatuluka. Ngati mukumva kuwawa kwambiri kuti mumalize dongosolo lanu lamphamvu koma simukufuna kutaya mphamvu, yesani masewera olimbitsa thupi ochira. Zidzathandiza minofu yanu kuchira ndikukonzekeretsa thupi lanu kuti lichite zambiri mukadzagunda zolemera.

Kuti mupeze malangizo olimba aukadaulo nthawi zonse, tsatirani @joedowdellnyc pa Twitter kapena khalani wokonda tsamba lake la Facebook.

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