Thupi Lolimbitsa Thupi: Zimatenga Nthawi Yaitali Bwanji Kutaya Misala?

Zamkati

• Kutalika kwambiri ndi kotani?
• Ophunzitsa othamanga
• Minofu yamphamvu
• Kulimbitsa thupi kwa Cardio
• Osagula
• Minofu vs. cardio
• Zaka ndi kugonana
• Kupezanso thanzi
• Mfundo yofunika

Kutalika kwambiri ndi kotani?

Mukakhala ndi chizolowezi cholimbitsa thupi, mutha kuda nkhawa kuti mupita patsogolo mukapuma tchuthi. Komabe, kutenga masiku ochepa kuti musachite masewera olimbitsa thupi ndi kwabwino kwa inu ndipo kungakuthandizeni kukwaniritsa zolinga zanu zolimbitsa thupi pakapita nthawi.

Kumbali inayi, kutenga nthawi yayitali yopuma kumatanthauza kuti mudzayamba kutaya thupi ndi kulimbitsa thupi komwe mwapeza. Kutaya kumeneku kumachitika mwachangu zimadalira pazinthu zingapo, kuphatikiza gawo lanu lolimbitsa thupi musanathe.

Nthawi zambiri, sungataye mphamvu zambiri ngati utenga tchuthi cha milungu itatu kapena inayi, koma ukhoza kuyamba kutaya kupirira kwa mtima m'masiku ochepa.

Ophunzitsa othamanga

Kutanthauzira kovulaza kwa "wothamanga" ndi munthu amene wachita masewera olimbitsa thupi kasanu kapena kasanu ndi kamodzi pamlungu kupitilira chaka chimodzi. Nthawi zina, anthu omwe amachita masewera olimbitsa thupi kangapo pamlungu koma akhala akuchita izi kwazaka zambiri amawaonanso ngati othamanga.

Minofu yamphamvu

Ochita masewera amatha kuyamba kutaya mphamvu zamisala yawo pafupifupi milungu itatu ngati sakugwira ntchito, malinga ndi kafukufuku. Ochita masewera olimbitsa thupi nthawi zambiri amataya mphamvu zochepa zam'mimba panthawi yopuma kuposa omwe sanachite nawo masewerawo.

Mwambiri, mutha kutenga popanda kuwona dontho lowonekera pakugwira ntchito kwanu kwamphamvu.

Kulimbitsa thupi kwa Cardio

Kafukufuku waposachedwa adayang'ana othamanga 21 omwe adatenga nawo gawo pa 2016 Boston Marathon ndikuchepetsa masewera olimbitsa thupi. Aliyense amayenda kuthamanga pafupifupi ma 32 mamaili pa sabata, mpaka 3 kapena 4 miles sabata. Pambuyo pa masabata anayi a chizolowezi chochepetsachi, olimba mtima othamanga anali atatsika kwambiri.

Ofufuzawo adazindikira kuti othamanga akadatha kuwona kuchepa kwakukulu akasiya masewera olimbitsa thupi kwathunthu. Kuthamanga mamailo atatu kapena anayi pa sabata kudawathandiza kukhala ndi thanzi labwino.

Ngati ndinu wothamanga amene muyenera kuchepetsa masewera olimbitsa thupi chifukwa chakuchepetsa nthawi kapena kuvulala, kupitiriza kuchita masewera olimbitsa thupi kumatha kukulepheretsani kuti mukhale ndi thanzi labwino.

Osagula

Ngati simumachita masewera olimbitsa thupi pafupifupi kasanu pamlungu kapena simunachite masewera olimbitsa thupi pafupipafupi, mwina mungagwere m'gulu losakwanira.

Monga othamanga, mutha kutenga pafupifupi masabata atatu musanawone kuchepa kwamphamvu mu minofu yanu, malinga ndi kafukufuku wa 2012. Simuyenera kuchoka nthawi yayitali kuposa ngati mungapewe, komabe. Osati othamanga ali ndi mwayi wambiri kuposa othamanga kutaya kupita patsogolo kwawo panthawi yakusagwira.

Nkhani yabwino? Kafukufuku wa 2010 adapeza kuti onse othamanga komanso osapikisana nawo amatha kufika pachimake msanga atapuma, kuposa pomwe adayamba maphunziro.

Minofu vs. cardio

Matupi athu amatha kukhala ndi mphamvu zonse. Ngati mutenga milungu ingapo kuti musamachite masewera olimbitsa thupi, mphamvu yanu yamphamvu siyimenyedwa kwambiri.

Tikudziwa kuti kulimba kwa mafupa kwaminyewa kumakhala chimodzimodzi mwezi umodzi osachita masewera olimbitsa thupi. Komabe, monga tafotokozera pamwambapa, othamanga amatha kuyamba kutaya minofu patatha milungu itatu asakugwira ntchito.

Mumataya mtima, kapena kulimbitsa thupi, kulimbitsa thupi mwachangu kuposa mphamvu yamphamvu, ndipo izi zimatha kuchitika masiku ochepa. Malinga ndi kafukufuku wa 2012 wa othamanga, kupirira kumachepa pakati pa 4 ndi 25 peresenti patatha sabata 3 mpaka 4 yopuma mu cardio. Oyamba kumene atha kukhala olimbitsa thupi atabwerera zero pambuyo pakupuma kwamasabata anayi.

Zaka ndi kugonana

Msinkhu wanu komanso kugonana kumathandizanso kuti muchepetse thupi lanu.

Tikamakalamba, zimakhala kuti tisunge minofu ndi nyonga. Nthawi yopuma, anthu okalamba amakhala ndi kuchepa kwakukulu.

Kafukufuku wina wochokera ku 2000 adagawa ophunzira azaka zapakati (20- mpaka 30 azaka zapakati, ndi 65- mpaka 75 azaka) ndikuwapangitsa kuchita masewera olimbitsa thupi omwewo komanso nthawi yosagwira. Pakapuma miyezi isanu ndi umodzi, omwe anali nawo pachikulire adataya mphamvu pafupifupi kawiri kuposa achichepere.

Kafukufukuyu sanapeze kusiyana kwakukulu pakuchepa mphamvu pakati pa abambo ndi amai azaka zomwezo. Komabe, azimayi achikulire ndiwo okhawo omwe amabwerera ku gawo lawo lolimba pambuyo pakupumula kwa miyezi isanu ndi umodzi, kutanthauza kuti anali atasiya kupita patsogolo konse.

Kusintha kwa thupi ndiko komwe kumapangitsa kuti azimayi achikulire omwe atha kutenga nawo mbali ataye mphamvu. Kafukufuku wa 2009 adapeza kuti zimayambitsa kuchepa kwa estrogen yomwe imachepetsa minofu ndi mphamvu.

Kupezanso thanzi

Atapuma pang'ono pa masewera olimbitsa thupi, othamanga amatha kubwerera kumalo awo olimbitsa thupi mwachangu kuposa omwe sanachite nawo masewerawa, malinga ndi kafukufuku wa 2010.

Ochita masewerawa amapezanso mphamvu zawo zam'mimba mwachangu chifukwa chokumbukira minofu. Kafukufuku waposachedwa akuwonetsa kuti izi zimachitika pamtundu wa majini.

Ofufuzawa anapeza kuti kukula kwa minofu "kumakumbukiridwa" ndi majini omwe ali muminyewa yomwe yakhudzidwa. Mukayamba kuphunzitsanso minofu imeneyo, ngakhale mutapuma nthawi yayitali, majini amayankha mwachangu kwambiri kuposa majini omwe anali m'minyewa yomwe sanagwiritse ntchito kale.

Ngati simukutha, mudzakhalanso ndi chikumbukiro cha minofu kuchokera m'mbuyomu, koma majini anu sangafulumizitse kukumbukira zomwe mumachita kale ngati sizinali zogwirizana. Mudzathabe kubwerera msinkhu wanu wakale msanga kuposa momwe zidatengera nthawi yoyamba kuzungulira, koma zidzatero kuposa momwe zimachitikira wothamanga.

Maonekedwe abwinoko omwe mudali nawo mukamaphunzira, mwachangu mudzatha kubwerera pamalowo.

Mfundo yofunika

Zinthu zingapo zimakhudza kuti zitengere nthawi yayitali bwanji kuti uyambe kulimbitsa thupi ngati mupuma pang'ono. Zimatengera mtundu wa masewera olimbitsa thupi omwe mumachita.

Mutha kusiya kuphunzira zolimbitsa thupi kwanthawi yayitali osawona zovuta zina. Ngati mumachita masewera opirira, monga kuthamanga kapena kusambira, mudzawona kuchepa kwa kulimbitsa thupi kwanu mwachangu.

Chofunika ndikuti kutenga masiku ochepa, kapena ngakhale milungu ingapo nthawi zambiri, sikungasokoneze kukula kwanu. Kumbukirani, mudzatha kufikira msinkhu wanu wolimba msanga mukapuma kuposa momwe mudapangira nthawi yoyamba kuphunzira.

Ngati mukufuna kuchepetsa masewera olimbitsa thupi koma simuyenera kuyimitsiratu, ngakhale mphamvu zochepa kapena zochita za Cardio zingakulepheretseni kutaya kupita patsogolo kwanu.

Ngati mukuvutikira kuti mupitirizebe kutsatira njira yolimbitsa thupi, kuyankhulana ndi wophunzitsa nokha kungakuthandizeni. Amatha kukukhazikitsani ndi pulani yomwe ingaganizire za moyo wanu, mulingo wolimbitsa thupi, zolinga zanu, ndi kuvulala kulikonse.

Kupeza chizolowezi choyenera kumatha kukuthandizani kuti muzisangalala ndi masewera olimbitsa thupi komanso kuti mupirire nawo nthawi yayitali.