Kusala kudya aerobic (AEJ): ndi chiyani, maubwino, zovuta ndi momwe mungachitire

Zamkati

• Momwe mungapangire
• Ubwino ndi zovuta zakusala masewera olimbitsa thupi
• Kodi kuchita masewera olimbitsa thupi mwachangu kumachepetsa?
• Kodi njira yabwino yochepera thupi ndi iti?

Kusala kudya kochita masewera olimbitsa thupi, omwe amadziwikanso kuti AEJ, ndi njira yophunzitsira yomwe anthu ambiri amagwiritsa ntchito pofuna kuchepetsa thupi mwachangu. Ntchitoyi iyenera kuchitidwa pang'onopang'ono ndipo nthawi zambiri imachitika m'mimba yopanda kanthu mutangodzuka. Njirayi ilinso ndi mfundo zopangira thupi kugwiritsa ntchito mafuta osungira kuti apange mphamvu, popeza nthawi yachangu nkhokwe zosungunuka zimatha.

Maphunziro amtunduwu akadaphunziridwabe ndipo amakambidwa kwambiri pakati pa akatswiri, chifukwa zimatha kuyambitsa kusamvana mthupi, monga kusapeza bwino kapena hypoglycemia, osataya thupi. Ngakhale kuwonongeka kwa mapuloteni ndipo, chifukwa chake, kutayika kwa minofu kumatha kuchitika. Pofuna kuthetsa vutoli, anthu ena amasankha mtundu wina wowonjezera, monga BCAA, yomwe ndi chowonjezera chomwe chimakhala ndi ma amino acid omwe amatha kupewa kutayika kwa minofu, koma izi zitha kunyalanyaza kusala.

Momwe mungapangire

Kusala kudya kochita masewera olimbitsa thupi kuyenera kuchitidwa m'mawa kwambiri, ndi ola la 12 mpaka 14 mwachangu, osagwiritsa ntchito zowonjezera, monga BCAA, ndipo iyenera kukhala yocheperako, ndikuyenda pafupifupi mphindi 45. Ndikofunikira kumwa madzi musanachite masewera olimbitsa thupi, mukamachita masewera olimbitsa thupi komanso mukamaliza komanso kupewa kupewa kuchita izi tsiku lililonse kapena kwa nthawi yayitali, chifukwa masewera olimbitsa thupi othamanga amatha nthawi yayitali.

Ubwino ndi zovuta zakusala masewera olimbitsa thupi

Kusala kudya kochita masewera olimbitsa thupi kuyenera kuganizira zinthu zingapo kuti zitha kupindulitsa munthuyo. Kuti mukhale ndi zotsatira zokhutiritsa, mtundu wa chakudya, zizolowezi zama hypoglycemic, mtima wamtima ndi mawonekedwe athupi ziyenera kukumbukiridwa.

Ena ubwinoali:

• Chakudya chimakonzedwa mwachangu, popeza pamakhala kuchepa kwapangidwe komanso kuwonjezeka kwa chidwi cha thupi ku insulin;
• Kuchulukitsa kwa minofu, popeza pali chomwe chimalimbikitsa kupanga mahomoni okula, GH;
• Kuwonjezeka kwama caloric;
• Kutaya mafuta, thupi likayamba kugwiritsa ntchito mafuta ngati gwero loyamba la mphamvu.

Ngakhale ili ndi maubwino angapo, ndikofunikira kuti mupewe kuchita masewera olimbitsa thupi mwachangu tsiku lililonse, popeza ndi njira yosakwanira m'kupita kwanthawi, popeza thupi limatha kutengedwa kupita kudziko lopulumutsa mphamvu, momwe ndalama zimacheperako ya mphamvu pakuchita masewera olimbitsa thupi. Chifukwa chake, ena zovuta ali:

• Demotivation panthawi zolimbitsa thupi;
• Kuchepetsa ntchito mchaka;
• Kusayenerera m'thupi;
• Mwayi wawukulu wakudwala matenda;
• Matenda oyenda;
• Kukomoka;
• Chizungulire;
• Hypoglycemia;
• Kutaya minofu chifukwa cha kuchuluka kwa mapuloteni, pakakhala masewera olimbitsa thupi mwamphamvu kwambiri.

Ndikofunikanso kukumbukira kuti sianthu onse omwe adzapindule mofanana ndi maphunziro a kusala kudya, chifukwa chake, chofunikira ndichakuti chikuwonetsedwa ndi akatswiri azolimbitsa thupi kuti njira zithandizire kukulitsa zotsatira za AEJ.

Kodi kuchita masewera olimbitsa thupi mwachangu kumachepetsa?

Ngati maphunzirowa amachitika mwamphamvu, masiku ena ndi malangizo a akatswiri, inde. Kusala kudya kochita masewera olimbitsa thupi kumadalira kuti pakusala thupi limagwiritsa ntchito malo onse ogulitsa shuga kuti thupi lizigwira bwino ntchito, zomwe zimapangitsa kuti thupi lizigwiritsa ntchito malo ogulitsa mafuta kuti apange mphamvu zolimbitsa thupi m'mawa kwambiri.

Komabe, maphunziro amtunduwu amakhala othandiza kwambiri kwa iwo omwe ali ndi zakudya zochepa zopatsa mphamvu, amakhala ndi mawonekedwe olimbitsa thupi komanso kuti thupi limatha kugwiritsa ntchito mafuta ngati mphamvu yoyambira. Kuphatikiza apo, kuti muchepetse thupi ndikulimbitsa thupi pamimba yopanda kanthu, ndikofunikira kumwa madzi musanachite masewera olimbitsa thupi komanso nthawi yochita masewera olimbitsa thupi ndikuchita zinthu zochepa, monga kuyenda, kwa mphindi pafupifupi 40.

Ngati zolimbitsa thupi zomwe zimachitika mwachangu zimakhala zazikulu kwambiri, monga kuthamanga kapena HIIT, pakhoza kukhala kutayika kwa minofu, chizungulire, kukomoka kapena kumva kudwala. Dziwani zambiri za HIIT.

Onani zomwe akatswiri azakudya zathu amafotokoza zakusala masewera olimbitsa thupi muvidiyo yotsatirayi:

Kodi njira yabwino yochepera thupi ndi iti?

Zatsimikiziridwa kale mwasayansi kuti kuwonda kumakhudzana mwachindunji ndi chakudya chamagulu, nthawi yayitali komanso kulimbitsa thupi.

Kusala kudya kochita masewera olimbitsa thupi, ngakhale kuli ndi kuthekera kokuwonjezera kugwiritsa ntchito mafuta kuti apange mphamvu, kumalumikizidwa kwambiri ndi kuchepa kwa minofu, kuposa kuchepa thupi, popeza anthu ambiri amatha kuchita masewera olimbitsa thupi popanda kuwongolera moyenera.

Onani masewera olimbitsa thupi abwino kwambiri kuti muchepetse kunenepa.