Zofunikiratu Zomwe Zimatulutsidwa Panthaŵi Yanu Yolimbitsa Thupi

Zamkati

• Kwa Kuthamanga Kokhazikika
• Pogwiritsa Ntchito Nthawi
• Kwa mabwalo amphamvu
• Onaninso za

Chida chanu chatekinoloje chitha kukuwuzani kuvuta, kuthamanga, kapena kutalika komwe mukupita kokachita masewera olimbitsa thupi molondola kwa sergeant, choncho bwanji mungatuluke thukuta kopanda izi? Chifukwa sayansi imati nthawi zina kuyenda palokha ndikofunika ndikuphunzira kuzindikira kulimba kwanu ndi luso lanu la maphunziro. "Tidziwa kale zambiri zokhudza matupi athu, chifukwa cha kulimbitsa thupi," atero a Greg McMillan, katswiri wazolimbitsa thupi komanso woyambitsa McMillan Running wotsogolera pa intaneti. "Mukamvetsetsa kulumikizana pakati pa momwe mumamvera ndi momwe mumapangira pamwamba pa izi, mudzatha kupindula kwambiri ndi thupi lanu." (Kodi Mumakonda iPhone Yanu?)

Pongoyambira chabe, kumvera zisonyezo za thupi lanu ndizovomerezeka: Kafukufuku wochokera ku Yunivesite ya Wisconsin-LaCrosse akutsimikizira kuti mayeso okambirana kusukulu yakale ndi muyeso wolondola wa khama lanu pa mtima. Pitani pa liwiro momwe mumatha kuyankhulira ziganizo zosasangalatsa ndipo muli m'zigawo zochepa, kapena 50 mpaka 65% yamphamvu zanu zonse. (Ngati mungathe kulankhula ziganizo zonse, muli pansi pake; ngati mulibe mpweya, muli pamwamba pake.) Komanso, kudzifunsa kuti "Ndikumva bwanji?" zitha kuwonetsa bwino momwe mukuyankhira kumaphunziro kuposa momwe mungakhalire ndi cholinga, monga kugunda kwa mtima, kungathe, malinga ndi kafukufuku waposachedwa wa British JournalMankhwala Amasewera. "Pofufuza zomwe zapezedwa m'maphunziro a 56 omwe adaphatikizira njira zodziyimira zokha komanso zofunikira, tidapeza kuti njira zodziyimira pawokha zinali bwino powonetsa momwe wothamanga amayankhira maphunziro," akutero wolemba Anna Anna, yemwe akuwonetsa kulemba momwe kulimbitsa thupi kumakupangitsirani kumva, pamodzi ndi ziwerengero zanu zina. (Kodi mumadziwa Mapulogalamu Othandizira Kwambiri Osakumana Ndi Malangizo Onse Ogwira Ntchito?)

Kulowa m'malingaliro - mpweya wanu komanso kutopa kwa minofu yanu - kumakuthandizani kuti muwone momwe mukupitira patsogolo ndikuzindikira komwe mukulowera, kuti mudziwe nthawi yoti muthamangire malire anu. (Zambiri pambuyo pake momwe izi zingatanthauzire kukhala olimba kwambiri.)

Vuto ndilakuti, anthu ambiri amachita masewera olimbitsa thupi, kudzisokoneza okha mwadala kuti athe kunyalanyaza zovuta ndikupitilira mpaka kumapeto kwa gawoli, atero a Jo Zimmerman, mphunzitsi wa kinesiology ku University of Maryland. Tonse takhala olakwa, ndikupanga playlist kuti tiiwale momwe miyendo yanu imamvera kulemera kwanthawi yayitali ya squats kapena kumaliza kwakanthawi kwakanthawi. Koma kungakhale kwanzeru kulowa mu chikhalidwe choyanjana; ndiye kuti, imodzi yomwe mumamvera thupi lanu kuti muzitha kuyang'ana khama lanu lonse pakuchita masewera olimbitsa thupi kapena kuthandizira pang'ono ngati pakufunika, Zimmerman akuti.

Kulowa m'malo ophatikizika kumawira pazinthu ziwiri, McMillan akuti: Kusungabe mphamvu yanu ndikusankha momwe mungagwiritsire ntchito mphamvu zanu popanga masewera olimbitsa thupi. "Palibe njira yomwe ingagwire ntchito yomwe tingagwiritse ntchito tsiku lililonse," akutero. "Chifukwa chake kuyang'anitsitsa ndi thupi lanu kudzakuthandizani kuwunika momwe mungaugawire bwino."

Kuti muzolowere thupi lanu nthawi yochita masewera olimbitsa thupi komanso kuchuluka kwa mphamvu yomwe muli nayo mu tanki, McMillan amalimbikitsa kuyeserera kulimbitsa thupi kamodzi pa sabata. Gwiritsani ntchito malangizo ake pansipa kuti muchepetse chizolowezi chanu ndipo mupange cholinga choyenera kuti muchiphe ngakhale mutakhala ndi waya. (PS Cell Phone Yanu Ikuwonongerani Nthawi Yanu Yakupuma.)

Kwa Kuthamanga Kokhazikika

Tsatani chida chanu ndikutsata njira yoti mupite kuti mudziwe mayendedwe anu mtundawo, ndikuyesera kuyendetsa chimodzimodzi kapena mwachangu. Chifukwa chakuti mukumverera, wotchi kapena GPS sizingapangitse mayendedwe anu, ndipo mutha kuwomba ndi zomwe mudalemba, McMillan akutero. Ganizirani za mtundu wa kuthamanga, akuwonjezera. Pitirizani kuyendetsa bwino (ndipo gwiritsani ntchito malangizowo 10 kuti mugwiritse ntchito njira zanu). Kutengera ndi kulimbika kwanu, kupuma kwanu kuyenera kuyambira pakulankhula mpaka kunyinyirika komanso kudzitukumula, koma musamve ngati kuti simungathe kutulutsa mawu ochepa. Ngati kupuma kwanu kukusokonekera kapena liwiro lanu silikuyenda bwino, thupi lanu limakuuzani kuti likugunda ndipo ndi nthawi yoti mubwererenso pa liwiro lanu pang'ono.

Pogwiritsa Ntchito Nthawi

Lolani mpweya wanu ukhale mphunzitsi wanu panthawi yafupikitsa koma yoopsa. Pakukankhika, simukuyenera kuyankhula zoposa mawu amodzi kapena awiri, ndipo tempo yanu iyamba kuchepa mpaka kumapeto. (Ngati sichoncho, pitani molimba!) Koma ndi kuchira Nthawi yomwe ili yofunika kwambiri pano, McMillan akugogomezera, chifukwa kuchira mwachangu kumakupatsani mwayi woti muchite pamlingo wapamwamba pazotsatira zonse. Kupuma kwanu kuyenera kubwerera kumayankhulidwe, koma osati pamtendere wonse. Yesani kuyesa kwa kugunda kwa mtima: Lembani pang'ono cholozera chanu ndi zala zapakati mkati mwa dzanja lotsutsana, muwerenge kugunda kwamtima komwe mumamva mumasekondi 15, ndikuwachulukitsa ndi anayi kuti mupeze kumenya kwanu pamphindi (bpm). Kuti mupindule kwambiri ndi thupi lanu, mukufuna kuti mtima wanu ubwerere ku 120 mpaka 140 bpm musanayambe nthawi yanu yotsatira, McMillan akuti. Chotsatira? Mudzatha kuthamangitsa notch, kupangitsa kuti sprint iliyonse ikhale yogwira mtima kwambiri.

Kwa mabwalo amphamvu

Ngati mumazolowera kuchita mabwalo anu omangirira kuwunika kwa kugunda kwa mtima, kuyang'ana momwe mpweya wanu umamvekera komanso minofu imamvekera kudzakuthandizani kupeza mphamvu yachilengedwe ya thupi lanu, kotero mutha kukankhira. Minofu yanu iyenera kumverera yogwira ntchito komanso yotheka, ndipo kupuma kwanu kuyenera kubwerera pang'ono mukamapuma pakati pamagawo. Koma pakukweza komwe mukuchita ma reps ambiri mumphindi imodzi, muyenera kumva kupuma kwanu kukulemera kwambiri kotero kuti mutha kuyankhula mawu amodzi kapena awiri nthawi, McMillan akuti. Ngati mawonekedwe anu ayamba kuwonongeka, imbani kulemera kuti mupewe kuvulala. (Ndipo yesani Njira Zachilendozi Zopangira Kuphunzitsa Mphamvu Kumveka Kosavuta.) Amalimbikitsa kugwiritsa ntchito kuyesa kwa rep kumodzi-awiri: Pagawo lanu lomaliza, muyenera kumva ngati simungathe kubwereza kamodzi kapena kawiri ndi mawonekedwe abwino. . Ngati muli ndi madzi ambiri otsalira m'minyewa yanu, yesani ina, yayifupi mozungulira yokhala ndi zolemera zolemera pang'ono.

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