Kodi "Khola Lopweteka" ndi Chiyani Kodi Mumalimbana Nalo Pogwiritsa Ntchito Kulimbitsa Thupi kapena Mpikisano?

Zamkati

• Chifukwa chomwe phanga la ululu ndilofunika kwa othamanga ena
• Mphamvu zamaganizidwe ndi thupi
• Kuzindikira mphotho
• Siyanitsani kubwereza
• Momwe mungafikire ndi mphamvu kudzera mu "phanga lanu lopweteka?"
• Khalani ndi cholinga
• Chitani chimodzi chimodzi
• Yang'anani pa chilengedwe chanu
• Mverani nyimbo
• Pumirani
• Samalani kuti musadye mopitirira muyeso nokha
• Mverani thupi lanu
• Lolani nthawi yobwezeretsa
• Gwiritsani ntchito njira zolondola
• Tsatirani moyo wathanzi
• Tengera kwina

"Phanga lopweteka" ndi mawu omwe amagwiritsidwa ntchito ndi othamanga. Limatanthauza nthawi yochita masewera olimbitsa thupi kapena mpikisano pomwe zochitikazo zimawoneka ngati zovuta kwambiri. Amagwiritsidwa ntchito makamaka pofotokoza mkhalidwe wakuthupi ndi wamaganizidwe, m'malo mokhala kwenikweni.

Justin Fauci, wophunzitsa payekha wotsimikizika ndi NASM, komanso woyambitsa mnzake wa Caliber Fitness, akufotokoza kuti: "Phanga la ululu ndi pamene mumagunda khoma lofanizira mukamachita masewera olimbitsa thupi. "Mbali iliyonse ya thupi lanu ikukufuulirani kuti muleke kuchita masewera olimbitsa thupi ndipo ubongo wanu sunathere patali. Pakadali pano mutha kumvetsera ndikudzipereka kapena mungasankhe kupirira nthawi yanu m'phanga la ululu. "

M'magulu othamanga, kugwira ntchito kudzera kuphanga lopweteka kumawoneka ngati kuyesa kulimba mtima. Lingaliro ndilakuti kukankha kupwetekedwa kwakuthupi ndi luso lamaganizidwe. Kuphatikiza apo, mukamenya phanga la ululu, zimakhalanso zosavuta.

Koma "phanga lopweteka" siliri sayansi kapena chodabwitsa. Palibe tanthawuzo lomwe limanena kuti mwalowa mwalamulo m'phanga la ululu. Phanga lopweteka limamvanso mosiyana ndi munthu aliyense, chifukwa chake ndibwino kuti mumvetsere thupi lanu ngati mukufuna kupeza phanga la ululu.

Chifukwa chomwe phanga la ululu ndilofunika kwa othamanga ena

Ochita masewera ena amayesetsa kulowa m'phanga la ululu. Pali zifukwa zambiri, kuphatikizapo:

Mphamvu zamaganizidwe ndi thupi

Cholinga chofala ndikupeza mphamvu yatsopano yamaganizidwe ndi thupi.

Izi zikuwoneka mosiyana pamasewera osiyanasiyana. Mwachitsanzo, "mukamakweza zolemera [ndipo] masikidwewo amakhala atatsala pang'ono kulephera, mungafunike kupita kudera lamdima ndikuwopseza kuti mukapezenso mwayi pagulu lanu," akutero Fauci.

"Dera lamdima" lija - phanga lopweteka - ndi pamene squat amamva kukhala osatheka. Koma ngati mungathe kudutsa, mudzagunda zabwino zatsopano.

Kuzindikira mphotho

Kwa othamanga ena, kumenya phanga la ululu kumakhala kopindulitsa.

"Anthu omwe amakonda kwambiri kumenya phanga amakhala anthu omwe amasangalaladi nawo," akutero Fauci. "Mukapeza masewera olimbitsa thupi omwe mumakonda, kaya ndi a CrossFit kapena a sprint, mudzapeza kuti mukuchita bwino kuposa pamenepo."

Siyanitsani kubwereza

Ochita masewera ena amatha kuthamangitsa phanga la zowawa kuti asakanikane ndi zomwe amachita.

Chifukwa phanga la ululu limamva kukhala lovuta kwambiri, kulowamo kumatha kumva ngati vuto losangalatsa. Izi zitha kukupulumutsirani ku regimen yamaphunziro yomwe imamveka yonyodometsa kapena yobwerezabwereza.

Momwe mungafikire ndi mphamvu kudzera mu "phanga lanu lopweteka?"

Ngati mukufuna kumenya phanga lanu lopweteka, ganizirani malangizo awa:

Khalani ndi cholinga

Musanayambe kuchita masewera olimbitsa thupi, dziwani bwino zolinga zanu. Ndibwinonso kumvetsetsa momwe "wabwinobwino" amawonekera, chifukwa chake muli ndi china choti mufanizire phanga lanu lopweteka.

"Khalani ndi zolinga zovuta koma osati zosatheka pa masewera olimbitsa thupi," akutero Fauci. Izi zikuthandizani kudziwa zomwe mukuyesera kuti mukwaniritse.

Chitani chimodzi chimodzi

Mukamayandikira kuphanga la zopweteka, yesetsani kuti musaganize zakomwe zingachitike. Onetsetsani kumaliza gawo lotsatira kapena kusuntha m'malo mwake. Izi zipangitsa kuti phanga la ululu likhale losavuta.

Yang'anani pa chilengedwe chanu

Mukakhala m'phanga lopweteka, pewani kuganizira kwambiri za zizindikiritso zanu. Malinga ndi Fauci, izi zitha kukulitsa ululu ndikukokomeza kusapeza bwino.

M'malo mwake, yesani "kuyang'ana kwambiri malo [anu], monga zokongola kapena mnzanu wothamanga," akutero Fauci. Izi zitha kukuthandizani kuti muchepetse ululu ndikumukankhira patali.

Mverani nyimbo

Momwemonso, mutha kumvera nyimbo zomwe zimakulimbikitsani. Kwa othamanga ena, njirayi imawathandiza kulowa m'deralo ndikuthana ndi zovuta zamthupi.

Pumirani

Mukamachita masewera olimbitsa thupi ovuta, nthawi zambiri mumagwira mpweya wanu osazindikira. Koma izi zitha kupangitsa kuti zikhale zovuta kuti thupi lanu lidutse.

Ndicho chifukwa chake kuli kofunika kupuma bwino panthawi yochita masewera olimbitsa thupi. Amapereka mpweya ku minofu yanu ndikuthandizira thupi lanu kuti liziwongolera. Zimathandizanso kuti kulimbitsa thupi kwanu kuyende bwino.

Samalani kuti musadye mopitirira muyeso nokha

Mutha kupwetekedwa ngati mutadzikweza patali kwambiri. Pofuna kupewa kupitirira muyeso ndi kuvulala, kumbukirani izi:

Mverani thupi lanu

Ndi kwachibadwa kumva kusakhala bwino mukamadzitsutsa. Komabe, pali kusiyana pakati pa kusapeza bwino ndi kupweteka kwakuthupi.

Ngati simukutsimikiza, dzifunseni ngati zomwe mukumva sizabwino kapena zowopsa. Imani ngati muli:

• kupweteka pachifuwa
• kupweteka pamodzi
• kutopa kwambiri
• mutu wopepuka
• kupweteka kwambiri

Ili ndi thupi lanu likuyesera kukuwuzani kuti china chake chalakwika.

"Ngakhale kulimba kwamaganizidwe ndichikhalidwe chachikulu, musalole kuti mukhale ouma khosi ndikunyalanyaza zidziwitso," akutero Fauci. Ikuthandizani kupewa kuvulala, ngakhale mutakhala olimba kapena masewera olimbitsa thupi.

Lolani nthawi yobwezeretsa

Mukadzipereka kwambiri, mumawonjezera ngozi. Izi zitha kulepheretsa kupita patsogolo kwanu.

Kuti muchepetse chiopsezo, "onetsetsani kuti muli ndi nthawi yokwanira yochira pakati pa magawo, kuphatikiza zowonjezera ngati mukudwala kwambiri," akutero Fauci. Mutha kuchita izi ndikuphatikizira masiku opumulirako masewera olimbitsa thupi.

Nthawi zambiri, kupuma tsiku lililonse mpaka masiku atatu kapena asanu ndikoyenera. Tsiku lanu lopuma limatha kukhala ndi zochitika zochepa, monga yoga kapena kuyenda, kapena kupumula kwathunthu.

"Anthu ena amakonda kugwiritsa ntchito sabata yotsitsa milungu iwiri kapena itatu iliyonse," akuwonjezera motero Fauci. Nthawi zambiri, izi zimachitika mukakhala mukudzikakamiza kwambiri kuti magwiridwe antchito achepe, kuwonetsa kuti muli pafupi ndi kupitirira muyeso. Sabata yodzitchinjiriza itha kuphatikizira kuchepa kwa zolimbitsa thupi kapena kuchoka masiku angapo.

Gwiritsani ntchito njira zolondola

Njira zoyenera ndizofunikira popewa kuvulala. Chifukwa chake, ndikofunikira kupewa njira zoperekera nsembe kuti ungodzikakamiza.

Onetsetsani kuti mukudziwa mawonekedwe olondola musanapite kuphanga lopweteka. Wophunzitsa kapena wothandizira atha kupereka chitsogozo.

Tsatirani moyo wathanzi

Makhalidwe abwino ndi gawo lofunikira pazochita zilizonse zolimbitsa thupi. Izi zikuphatikiza:

• kukhala wopanda madzi
• kudya chakudya chopatsa thanzi
• posankha chakudya choyenera musanachite masewera olimbitsa thupi komanso mukamaliza kulimbitsa thupi
• kugona mokwanira

Zizolowezizi zithandizira kuti pakhale maphunziro otetezeka komanso athanzi.

Tengera kwina

Panthawi yolimbitsa thupi kwambiri, "phanga lopweteka" ndiye malo otopa thupi ndi malingaliro. Ndipamene zolimbitsa thupi zimawona kuti ndizosatheka kumaliza. Ochita masewera ena amafunafuna mwadala kuti akwaniritse zabwino zawo zatsopano kapena amve mphotho.

Mwambiri, kumenya phanga la ululu kumalumikizidwa ndi kupirira kwamaganizidwe. Koma kudzichulukitsa kumatha kubweretsa kuvulala, chifukwa chake ndikofunikira kuti mukhale otetezeka. Lolani nthawi yochira ndi kusiya ngati mukumva kuwawa kwakuthupi.