Kodi pali kusiyana kotani pakati pa Kupirira ndi Mphamvu?

Zamkati

• Kupirira vs kulimba
• Chitsanzo chongoyerekeza
• Momwe mungakulitsire zonsezi
• 1. Mfundo ya SAID
• 2. Mfundo yowonjezera
• 3. Lingalirani zoposa mphindi 150 pasabata
• 4. Yoga kapena kusinkhasinkha
• 5. Pezani kugunda kwa mtima kwanu
• 6. Yesani maphunziro a HIIT
• 7. Pezani masewera olimbitsa thupi omwe mumakonda
• 8. Khalani hydrated
• Zolimbitsa thupi kuyesa
• Mukawona zotsatira
• Nthawi yolankhulirana ndi pro
• Mfundo yofunika

Pankhani yochita masewera olimbitsa thupi, mawu akuti “mphamvu” ndi “kupirira” amasinthana. Komabe, pali zosiyana zina zobisika pakati pawo.

Mphamvu ndikulingalira kwamaganizidwe ndi thupi kutheketsa zochitika kwa nthawi yayitali. Anthu akamayankhula za mphamvu, nthawi zambiri amaigwiritsa ntchito kutanthauza kukhudzika kwakumachita zinthu.

Kupirira kumatanthauza kuthekera kwakuthupi kwa thupi lanu kuti mukhalebe ndi masewera olimbitsa thupi kwakanthawi. Zimapangidwa ndi zinthu ziwiri: kupirira kwamtima ndi kupirira kwamphamvu. ndi kuthekera kwa mtima ndi mapapo anu kupatsira thupi lanu mpweya. Kupirira kwamphamvu ndikumatha kwa minofu yanu kugwira ntchito mosalekeza popanda kutopa.

Munkhaniyi, tiwona momwe mungalimbikitsire kulimba mtima kwanu ndi kupirira kwanu ndikufufuza mozama kusiyanasiyana kwamawu awa.

Kupirira vs kulimba

Anthu akamayankhula za mphamvu, nthawi zambiri amakhala akunena za kuthekera kwawo kuchita ntchito osatopa. Zitha kuganiziridwa ngati zotsutsana ndi kutopa, kapena kuthekera kokhala ndi nyonga kwa nthawi yayitali.

Kukhala wolimba mtima pamasewera a basketball kungatanthauze kutha masewera onse osadukiza. Mphamvu ya agogo azaka 85 zitha kutanthauza kukhala ndi mphamvu zokwanira kusewera ndi adzukulu awo.

Mosiyana ndi kupirira, kulimba komweko sikofunikira pokhala wathanzi, koma ndi zotsatira zakukhala olimba.

Kulimbitsa thupi nthawi zambiri kumagawika magawo asanu:

1. mtima kupirira
2. kusinthasintha
3. kapangidwe ka thupi
4. kupirira kwamphamvu
5. mphamvu yamphamvu

Pali zinthu ziwiri zopirira: kupirira kwamtima ndi kupirira kwamphamvu. Zonsezi zimatha kuyeza moyenera. Mwachitsanzo, kulimbitsa thupi kumatha kuyeza pogwiritsa ntchito mayeso othamanga a 1.5-mile ndipo zotsatira zake zitha kufananizidwa ndi ziwonetsero za mibadwo ina.

Mayeso osiyanasiyana atha kugwiritsidwa ntchito poyesa kupilira kwa minofu monga kuyesa kukakamiza kwambiri kwa kupilira kwamthupi kapena kuyesayesa kotsika kwambiri kwa kupirira koyambirira.

Chitsanzo chongoyerekeza

Maria ndi wazaka 43 wazaka zakubadwa koma sakugwira ntchito. Nthawi zambiri amamva kutopa komanso kulefuka ndipo adotolo akumulangiza kuti ayambe kuchita masewera olimbitsa thupi. Maria akuyamba pulogalamu yoyenda masabata 12 kuti akhale wathanzi.

Kumapeto kwa masabata 12:

• Maria ali ndi mphamvu zambiri tsiku lonse ndikuwona kuti satopa msanga (kulimbitsa mtima).
• Maria amapeza bwino pamayeso oyenda mphindi 15 kuposa momwe adayambitsira pulogalamu yake (kupirira kopambana).

Momwe mungakulitsire zonsezi

Mutha kuwonjezera kupirira kwanu ndi kulimba mtima mwakuchita masewera olimbitsa thupi nthawi zonse omwe amasokoneza mapapu anu ndi mtima wanu.

Nawa maupangiri omangira pulogalamu yopirira:

1. Mfundo ya SAID

Chimodzi mwazinthu zofunikira pakupanga pulogalamu yathanzi ndi mfundo ya SAID.

SAID imayimira Kusintha Kwapadera Kwazofuna Zofunikira. Zimatanthawuza kuti thupi lanu lidzagwirizana ndi mtundu wa masewera olimbitsa thupi omwe mumachita pafupipafupi. Mwachitsanzo, ngati mumapanga pulogalamu yolimbitsa thupi yomwe imakhala ndi masewera olimbitsa thupi, mphamvu yanu yam'mwamba imakula koma mphamvu yanu yotsika imangokhala chimodzimodzi.

2. Mfundo yowonjezera

Lingaliro lina lofunikira pakupanga pulogalamu yathanzi yolimba ndi mfundo yochulukirapo. Mfundo imeneyi imaphatikizapo kukulitsa pang'onopang'ono mphamvu kapena mphamvu kuti mupitirize kukhala wathanzi.

Mwachitsanzo, ngati mukufuna kukonza nthawi yanu yoyendetsa ma mile 10, muyenera kuwonjezera kulimbitsa thupi kwanu powonjezera mwina:

• mtunda womwe mumathamanga
• liwiro lomwe mumathamanga
• nthawi yomwe mumathamanga

3. Lingalirani zoposa mphindi 150 pasabata

Kuchita masewera olimbitsa thupi pafupipafupi kumatha kuthandizira kukulitsa mphamvu zanu pakukuthandizani kugona bwino ndikuwonjezera kuthamanga kwa magazi mthupi lanu lonse.

American Heart Association ikukulimbikitsani kuchita masewera olimbitsa thupi kwa mphindi 150 pa sabata kuti mulimbitse mtima wanu ndi mapapo. Kupeza mphindi zoposa 300 pasabata kumalumikizidwa ndi maubwino ena.

4. Yoga kapena kusinkhasinkha

Kuphatikiza zochitika zothana ndi nkhawa zomwe mumachita sabata iliyonse zingakuthandizeni kupumula ndikuwongolera kuthekera kwanu kuthana ndi kulimbitsa thupi kwambiri. Zitsanzo ziwiri za zosangalatsa monga yoga ndi kusinkhasinkha.

Zinapezeka kuti ophunzira azachipatala omwe adachita yoga milungu isanu ndi umodzi ndikusinkhasinkha adasintha kwambiri pakumverera kwamtendere, kulingalira, ndi kupirira.

5. Pezani kugunda kwa mtima kwanu

Zolimbitsa mtima zanu panthawi yochita masewera olimbitsa thupi ndi 50 mpaka 70% yazomwe mungakwanitse kuchita zolimbitsa thupi, ndipo 70 mpaka 85% yanu ndizomwe mumachita mwamphamvu.

Mutha kuyerekezera kugunda kwa mtima wanu pochotsa zaka zanu kuchokera pa 220. Mwachitsanzo, ngati muli ndi zaka 45, kugunda kwanu kwamtima kumakhala 175.

6. Yesani maphunziro a HIIT

Maphunziro apamwamba kwambiri (HIIT) amaphatikizapo kubwereza mobwerezabwereza kwakanthawi kotalikirako kosinthana ndi nthawi yopuma. Chitsanzo chingakhale masekondi 10-mphindi ndi mpumulo wa mphindi 30 pakati pa sprint iliyonse.

Kuphatikiza pakuthandizira kukhala wathanzi lamtima, maphunziro a HIIT atha kukulitsa mphamvu ya insulin, kuthamanga kwa magazi, komanso kukuthandizani kutaya mafuta am'mimba. Maphunziro a HIIT ndimtundu wapamwamba wa masewera olimbitsa thupi, ndipo ndioyenera kwambiri kwa anthu omwe ali ndi thanzi labwino.

7. Pezani masewera olimbitsa thupi omwe mumakonda

Anthu ambiri amaganiza kuti kukhala olimba ndi kupita kumalo ochitira masewera olimbitsa thupi, kunyamula zolemera, komanso kuthamanga pa chopondapo. Komabe, ngakhale simukusangalala ndi izi, pali njira zambiri zokuthandizani kukhala olimba. M'malo modzikakamiza kuchita masewera olimbitsa thupi omwe simukuwakonda, ganizirani zinthu zomwe mumakonda.

Mwachitsanzo, ngati mumadana ndi kuthamanga koma mumakonda kuvina, kutenga kalasi yovina ngati Zumba ndi njira yabwino kwambiri yolimbitsira masewera olimbitsa thupi.

8. Khalani hydrated

Pofuna kupewa kuchepa kwa madzi m'thupi mukamagwira ntchito, ndikofunikira kuti mukhale ndi madzi, makamaka ngati mukugwira ntchito m'malo otentha kapena achinyezi. Ngati magawo anu atenga nthawi yayitali, mungafune kulingalira za kutenga maelekitirodi m'malo mwa mchere womwe watayika thukuta.

Zolimbitsa thupi kuyesa

Kuchita masewera olimbitsa thupi nthawi zonse kumalimbitsa mtima ndi mapapo komanso kumapangitsa kuti muziyenda bwino, zomwe zingakuthandizeni kuti mukhale olimba komanso opirira. Zochita za aerobic zimatanthawuza zomwe zimakweza kupuma kwanu komanso kugunda kwa mtima, monga:

• kuthamanga
• kuvina
• kusambira
• tenisi
• mpira wa basketball
• hockey
• kuyenda mofulumira

Mukawona zotsatira

Ngati mungaphunzitse mosadukiza komanso kupita patsogolo pafupipafupi, mutha kuyembekezera kuwona kusintha kwa miyezi iwiri kapena itatu.

Kupita patsogolo kumatenga nthawi. Kuchulukitsa kulemera komwe mukukweza, mtunda womwe mukusuntha, kapena kulimbitsa thupi kwanu mwachangu kwambiri kumatha kubweretsa kuvulala kapena kutopa. Yesetsani kuonjezera kuvuta kwa kulimbitsa thupi kwanu pang'onopang'ono kuti muchepetse chiopsezo chovulala kapena kutopa.

Mwachitsanzo, ngati mukumanga pulogalamu yothamanga, simungafune kuchoka kuthamanga ma kilomita atatu pa masewera olimbitsa thupi mpaka ma 10 mamailosi panthawi yomweyo. Njira yabwinoko ingakulire mpaka mamailosi anayi poyamba, kupita pang'onopang'ono mpaka ma 10 mamailosi kwa milungu ingapo.

Nthawi yolankhulirana ndi pro

Kugwira ntchito ndi mphunzitsi waluso kumatha kukhala kopindulitsa ngakhale mutakhala olimba. Wophunzitsa akhoza kukuthandizani kupanga pulogalamu yoyenera mulingo wanu wathanzi komanso kukuthandizani kukhala ndi zolinga zenizeni. Wophunzitsa wabwino adzaonetsetsanso kuti musapite patsogolo mwachangu kuti muchepetse mwayi wanu wovulala.

Mfundo yofunika

Mawu oti “mphamvu” ndi “chipiriro” ali ndi matanthauzo ofanana ndipo amagwiritsidwanso ntchito mosinthana. Kuchita masewera olimbitsa thupi nthawi zonse kumatha kukuthandizani kuti mukhale ndi thanzi labwino.

Akatswiri amalangiza kuti azichita masewera olimbitsa thupi kwa mphindi 150 pa sabata. Kuchita masewera olimbitsa thupi kuposa mphindi 150 pasabata kumalumikizidwa ndi maubwino ena azaumoyo.