Mitundu Yoyesa Kulimbitsa Thupi ndi Ntchito Zomwe Zimafunikira

Zamkati

• Mitundu yoyesera kulimbitsa thupi
• Kuyesedwa kwa thupi
• Zowonjezera zoyeserera pakupanga thupi
• Kuyesedwa kwamtima wamtima wamtima
• Mayeso a VO2
• Mayeso ochepa
• Minyewa yamphamvu ndi kuyesa
• Kusinthasintha kuyezetsa
• Khalani-kufikira-mayeso
• Kuyesa kusinthasintha kwamapazi (kuyesa zipper)
• Mayeso okweza thunthu
• Ubwino woyeserera kulimbitsa thupi
• Kuntchito
• Zolinga zolimbitsa thupi
• Pofuna kupewa ngozi
• Ntchito zomwe zimafunikira kuyesa kulimbitsa thupi
• Asitikali aku U.S.
• Wozimitsa moto
• Wapolisi
• Oyang'anira pamadzi
• Ndani ali woyenerera kukayezetsa thupi?
• Mayeso olimba a ana
• Kutenga

Kuyezetsa thupi kumakhala ndi mitundu yosiyanasiyana ya mayeso ndi machitidwe omwe amagwiritsidwa ntchito kuti azindikire thanzi lanu komanso kulimbitsa thupi kwanu. Mayesowa amayesa mphamvu, kupirira, komanso kusinthasintha kwanu.

Kuyesedwa koyenera kumafunika pantchito zovuta, monga apolisi, ozimitsa moto, komanso asitikali. Kuyezetsa kwaumoyo kumathanso kukuthandizani, kapena wophunzitsa wanu, kudziwa njira zoyenera zolimbitsa thupi komanso zolinga.

Werengani kuti muwone mozama mitundu yosiyanasiyana ya mayeso olimbitsa thupi, zomwe amagwiritsidwa ntchito, komanso maubwino omwe amabweretsa.

Mitundu yoyesera kulimbitsa thupi

Kuyesedwa kosiyanasiyana kulipo, komwe kumakupatsani mwayi wosankha mtundu woyenera kwambiri kuti mukwaniritse zosowa zanu ndi zolinga zanu.

Kuyesedwa kwa thupi

Mayeso amafuta amthupi ndiabwino kwa anthu omwe akufuna kuchepetsa thupi kapena kuwunika zoopsa zilizonse zathanzi. M'munsimu muli njira zodziwika bwino kwambiri zowunika thupi lanu.

Zowonjezera zoyeserera pakupanga thupi

Mayeso okwera mtengo kwambiri, okwanira ku yunivesite, kafukufuku, kapena malo azachipatala atha kupereka zotsatira zolondola.

Mitundu yamayesoyi ikuphatikizapo:

• mphamvu ziwiri za X-ray absorptiometry
• kulemera kwa hydrostatic
• kusuntha kwa mpweya plethysmography (Bod Pod)
• zojambulajambula (BIS)
• Makina opanga thupi a 3-D
• mitundu yambiri yazanyumba

Kuyesedwa kwamtima wamtima wamtima

Pali mitundu ingapo yamayeso opirira mtima omwe amapezeka kuti muwone momwe mtima ndi mapapu anu amaperekera mpweya wabwino mthupi lanu lonse mukamachita masewera olimbitsa thupi.

Mayeso a VO2

Mayeso a VO2 akuwonetsa kuchuluka kwa mpweya (VO2 max) womwe umagwiritsidwa ntchito mukamachita masewera olimbitsa thupi. Kutenga kwa mpweya wokwanira kumawonetsa kuti mtima wanu wamagetsi ukugwira ntchito bwino.

Mutha kuyesa mayeso a VO2 ndi wachipatala kapena wochita masewera olimbitsa thupi kuchipatala.

Mayeso ochepa

Wophunzitsa kulimbitsa thupi woyenerera amatha kuyesa pang'ono kuti adziwe kupirira kwanu kwamtima. Izi zikuphatikiza:

• Kuyesa kwa Astrand treadmill
• Kuyesa kuthamanga kwa kilomita 2.4 (1.5 mile)
• kuyesa kwa multistage bleep
• Cooper kuyesa kuyenda kwa mphindi 12
• njinga yamoto, makina opalasa, kapena mayeso ophunzitsira a elliptical

Minyewa yamphamvu ndi kuyesa

Kuyesa kwamphamvu ndi kupirira kumathandizira kudziwa kuti ndi iti yamagulu ndi minofu yanu yomwe ili ndi mphamvu kwambiri, komanso ndi iti yofooka komanso yomwe ingavulazidwe.

Kuyesa kwamphamvu kumayeza kuchuluka kwakukulu komwe gulu la minofu limatha kukweza ndikubwereza kamodzi. Chiyeso cha kupirira chimaganizira kutalika kwa gulu laminyewa ndikutulutsa musanatope.

Zitsanzo za mayeso opirira ndi awa:

• squats
• zokankhakankha
• thabwa lotsika limagwira

Kusinthasintha kuyezetsa

Mutha kugwiritsa ntchito mayeso osinthasintha kuti muwone kusakhazikika kwaposachedwa, mayendedwe osiyanasiyana, ndi malo aliwonse olimba. Izi zikuphatikiza:

Khalani-kufikira-mayeso

Kuti muyese momwe msana wanu wam'munsi umasinthira, khalani pansi ndi miyendo yanu yonse patsogolo panu. Mtunda womwe manja anu ali kupazi kwanu ndi womwe ungadziwitse kusinthasintha kwanu.

Kuyesa kusinthasintha kwamapazi (kuyesa zipper)

Mayesowa amayesa momwe mikono yanu yam'mwamba ndi mapewa anu imagwirira ntchito komanso kusinthasintha. Fikirani dzanja limodzi kumbuyo kwa khosi lanu ndi kutsikira msana wanu. Kenako bweretsani dzanja lanu lakumbuyo kumbuyo kwanu ndikukwera pamwamba.

Mutha kuyeza kusinthasintha kwanu mwa momwe manja anu alili pafupi.

Mayeso okweza thunthu

Kuyesa kukweza thunthu kumagwiritsidwa ntchito kuti mupeze kusinthasintha kwamkati mwanu komanso kumbuyo kwanu. Gona pamimba ndi manja anu pambali pa thupi lanu. Gwiritsani ntchito minofu yanu yakumbuyo kuti mukweze thupi lanu lalitali kwambiri momwe mungathere.

Ubwino woyeserera kulimbitsa thupi

Kuntchito

Kuyezetsa kwaumoyo kumatha kukupatsani chithunzi chokwanira chaumoyo wanu, zovuta zilizonse zokhudzana ndi thanzi lanu, komanso kuyenerera kwanu ntchito inayake.

Kupambana mayeso olimbitsa thupi kudzaonetsetsa kuti mutha kuchita ntchitoyi ndikuchepetsa chiopsezo chovulala. Itha kuthandizanso kudziwa ngati mukufuna kusintha kapena zoletsa zilizonse.

Zolinga zolimbitsa thupi

Mutha kugwiritsa ntchito zotsatira zanu kuti mupeze mtundu wa masewera olimbitsa thupi ndi kuchepa thupi womwe ungakuthandizeni bwino ndikukhazikitsa zolinga zoyenera.Mutha kufanananso zotsatira zanu ndi anthu azaka zanu komanso gulu la amuna ndi akazi kuti mudziwe momwe mungafanizire.

Mukamapita patsogolo, mutha kugwiritsa ntchito zotsatira zanu zoyambira ngati chilinganizo mukamayeza zotsatira zanu pambuyo pake.

Pofuna kupewa ngozi

Muthanso kugwiritsa ntchito zotsatira zanu kuti muwone ngati muli ndi chifukwa chilichonse chodandaulira. Zotsatira zina zosayembekezereka zitha kuwonetsa kuthekera kovulala kapena chiwopsezo chaumoyo, kukulolani kuchitapo kanthu kapena kuyamba dongosolo lamankhwala.

Ntchito zomwe zimafunikira kuyesa kulimbitsa thupi

Ntchito zina zimafuna kuti muyesetse kukhala olimba. Izi zimatsimikizira kuti muli ndi thanzi labwino ndipo mudzatha kuchita mokwanira ntchito zonse zantchito yovuta.

Ntchito zina zochepa zovuta zimafunikanso kuti muchite masewera olimbitsa thupi panthawi yolemba ntchito.

Asitikali aku U.S.

Kuti mulowe usilikali, muyenera kukayezetsa kuti mukalowe ndikuyesanso mayeso pakatha miyezi 6 iliyonse. Kuyesa kumasiyana pakati pa nthambi. A Marine Corps ndi ovuta kwambiri.

Mayeso olimbitsa thupiwa akuphatikizira zina mwazinthu izi:

• kugundana
• situps kapena crunches
• zokankhakankha
• kuthamanga
• kusambira
• kugwada kuponya basketball

Mu 2020, Asitikali aku US akhazikitsa Gulu Loyeserera Loyeserera. Idzakhala ndi:

• zakufa
• kuyimirira kwamagetsi
• kumasulidwa kwamanja
• kuthamanga-kukoka-kunyamula
• tucks mwendo
• Kuthamanga kwa 2-mile

Wozimitsa moto

Kuti mukhale wozimitsa moto, muyenera kupitiliza mayeso a Candidate Physical Ability Test (CPAT). Imayesa kupirira kwanu kwamtima ndi mphamvu yamphamvu ndi kupirira.

CPAT imaphatikizapo zinthu zotsatirazi. Ayenera kumalizidwa pansi pamphindi 10 ndi masekondi 20:

• kukwera masitepe
• kukoka payipi
• zida kunyamula
• kukweza makwerero ndi kukulitsa
• kulowa mokakamiza
• fufuzani
• kupulumutsa
• kuphwanya denga ndikukoka

Wapolisi

Kuti mukhale wapolisi, muyenera kuyesa mayeso olimbitsa thupi (PAT) opangidwa ndi zinthu zotsatirazi:

• slalom amathamanga
• kukwera masitepe
• kupulumutsa dummy kuukoka
• choyambitsa chamanja chimodzi chimakoka
• Kuthamanga kwa mailosi 1.5
• pushups kapena situps
• benchi atolankhani

Oyang'anira pamadzi

Kuti mukhale woteteza, muyenera kuwonetsa luso losambira komanso kupulumutsa madzi. Zofunikira zimasiyana pakati pa dziwe, gombe, ndi oteteza madzi otseguka.

Otetezera amafunikiranso kuphunzitsidwa mu CPR, thandizo loyamba, komanso kusamalira kuvulala kwa khosi ndi msana.

Ndani ali woyenerera kukayezetsa thupi?

Mutha kuyesa mitundu ina ya mayeso nokha ngati mukungofuna zotsatira zake kuti mugwiritse ntchito nokha. Kuti mumve zambiri molondola komanso mozama, funsani dokotala, wofufuza zamankhwala, kapena wophunzitsa payekha.

Mayeso azaumoyo ndiodalirika, koma kumbukirani kuti mayeserowa ndi chizindikiro chimodzi chokha cha thanzi lanu. Mungafune kuyang'ana pazinthu zingapo zaumoyo wanu komanso thanzi lanu kuti mumve zambiri.

Mayeso olimba a ana

Mayeso olimba a ana amayeza kulimbitsa thupi, mphamvu, komanso kusinthasintha. Nthawi zambiri amachitika kudzera pulogalamu yamaphunziro athupi kusukulu. Kudzera m'mayeserowa, ana amatha kuwona momwe aliri athanzi komanso oyenera ndikukhala ndi zolinga zakukula.

Pulogalamu ya Presidential Youth Fitness Program ndi imodzi mwamapulogalamu oyeserera kwambiri kusukulu. Pulogalamuyi imathandizira kukwaniritsa bwino pamaphunziro olimbitsa thupi komanso kuyesa.

Sukulu zitha kugwiritsa ntchito mayeso kuti zikwaniritse mapulogalamu awo ndikuwonetsetsa kuti ophunzitsawo akuphunzitsa pamlingo wapamwamba kwambiri, komanso kuti ana akukumana kapena kupitirira maiko akunja.

Zotsatira zoyesera zitha kuwonetsanso thanzi la ophunzira komanso zovuta zomwe zingakhalepo pazaumoyo.

Kutenga

Pali zabwino zambiri pakuyesa kulimbitsa thupi. Mutha kugwiritsa ntchito zotsatira zanu m'njira zingapo. Zotsatira zoyesa kulimbitsa thupi zitha kukhala chodalirika paumoyo wanu komanso kuyenerera kwa ntchito inayake.

Kumbukirani kuti mayeso okwera mtengo kwambiri, okwanira ndi akatswiri atha kupeza zotsatira zolondola kwambiri.

Mutha kukhala ndi chidwi chofufuza momwe mungayang'anire milungu ingapo kapena miyezi ingapo kuti muwone kusintha kapena kusintha kulikonse. Lankhulani ndi dokotala wanu kapena katswiri wazolimbitsa thupi ngati muwona zosintha zilizonse zomwe zingakudetseni nkhawa, kapena ngati mukufuna kusintha machitidwe anu.