Maupangiri Anu Othandizira Kubwezeretsa Ntchito

Zamkati

• Maphunziro apamwamba
• Njira zobwezeretsera
• Kunyamula zitsulo
• Njira zobwezeretsera:
• Kukaniza ndi kuphunzitsa dera
• Njira zobwezeretsera
• Maphunziro a Marathon
• Njira zobwezeretsera

Chotsani nsapato zanu, sungani magolovesi anu onyamula, ndikusinthanitsa kabudula wanu wofulumira kuti mukhale ndi ma leggings abwino kwambiri. Yakwana nthawi yakuchira mwakuya, bwino-lanu-mafupa atachira.

Mwa njira, ndizabwino kwenikweni kwa mafupa anu, malinga ndi kafukufuku wofalitsidwa mu FASEB Journal. M'malo mwake, kuchira koyenera sikungokhala kwamafupa anu - ndizabwino m'thupi lanu lonse.

"Mukamachita masewera olimbitsa thupi, mumaphwanya thupi lanu: ulusi waminyewa, chitetezo chanu chamthupi, matupi anu olumikizirana, chilichonse. Mukapanda kuchira, mukungophwanya thupi lanu mobwerezabwereza, "atero Karli Alvino CPT, FNS, mphunzitsi ku Mile High Run Club komanso Woyambitsa Iron Diamond Fitness.

Kuyeserera kuchira kumatha kubweretsa zizindikilo zakuchulukirachulukira monga kuchepa kwa magwiridwe antchito, kuthamanga kwa magazi, kugona mokwanira, kuchepa kwamphamvu mthupi, komanso kukwiya kwambiri, akufotokoza akatswiri odziwika ndi mphamvu, Alena Luciani, MSc, CSCS, Pn1, komanso woyambitsa Training2XL.

"Ngakhale utachita bwanji masewera olimbitsa thupi, kupatsa thanzi, kutenthetsa madzi, komanso kugona tulo ndizofunika kwambiri kuti munthu akhale bwino," akutero Alvino. Izi zikutanthauza kudya mapuloteni okwanira komanso chakudya chamagulu ambiri, kudya (osachepera) theka la kulemera kwanu m'madzi, ndikupanga kugona maola 8+ usiku, akuwonjezera.

Koma kutengera kulimbitsa thupi kwanu, pali njira zina zochotsera zomwe zingakuthandizeni kuti mupindule kwambiri ndi masewera olimbitsa thupi. Chifukwa chake, ngakhale mutangoyamba kukhala olimba kapena mukuyamba njira yatsopano yolimbitsira thupi, tapanga njira zabwino zochira panjira yanu.

Kumbukirani kuphatikiza zizolowezi zitatu izi mukamachira pambuyo pa kulimbitsa thupi:

• Kutulutsa madzi
• tulo
• zakudya

Maphunziro apamwamba

Njira zobwezeretsera

• Mphindi 15 yozizira kwambiri ikangotsatira kalasi
• khofi

Ntchito zolimbitsa thupi za HIIT zimakhometsa kwambiri dongosolo lanu lamanjenje ndi thupi, atero a Luciani, ndichifukwa chake akuwonetsa chizolowezi chotsitsa mphindi 15. "Kuziziritsa pang'ono kumalola dongosolo lanu lamanjenje kutsika, limabwezeretsa kugunda kwa mtima wanu pamlingo wopuma, ndikukukhazikitsani kuchira msanga," akufotokoza.

Kuti muwonjezere kuchira, musachite mantha ndi chikho chachiwiri cha joe. Kafukufuku wina wofalitsidwa mu Journal of Pain adawonetsa kuti ochita masewera olimbitsa thupi adawona kuchepa kwa kuchepa kwa minofu (DOMS) akamamwa khofi.

Ndondomeko yopumulira

• Malinga ndi Alvino, simuyenera kuchita maphunziro a HIIT kupitilira masiku awiri motsatizana. M'malo mwake, akupereka mpumulo wa masiku awiri, tsiku limodzi.

Kunyamula zitsulo

Njira zobwezeretsera:

• kutikita
• thovu kugubuduza

Kuchepetsa kupsyinjika mu minofu yanu mukamaliza kunyamula katundu ndikofunika kwambiri kuti muzimva bwino kwambiri mukamadzakweza gawo lanu, atero a Luciani. Imodzi mwa njira zabwino kwambiri zochitira izi, akufotokoza, ndikutikita minofu. M'malo mwake, kafukufuku wina yemwe adafalitsa adapeza kuti kutikita minofu pambuyo poti kutha kulimbitsa thupi kumatha kuchepetsa kupweteka kwakumachita zolimbitsa thupi komanso kuti kutikita minofu pafupipafupi kumathandizira kuti muchepetse kupweteka kwa minofu.

Koma ngakhale kutikita minofu kungakhale njira yabwino yochira, palibe kukana kuti ilinso yotsika mtengo. Ngati mukulephera kusiya mtanda wofunikira sabata iliyonse, Alvino akuwonetsa kuponyera thovu m'malo mwake. Izi zitha kuthandizanso kuchepetsa DOMS komanso kusintha magwiridwe antchito anu omwe akutsatira, malinga ndi kafukufuku wofalitsidwa mu .

Malangizo a kupumula

• Oyamba kumene ayenera kutenga masiku awiri atapuma pakati pa magawo, pomwe opititsa patsogolo nthawi zonse amayenera kupumula tsiku lililonse lachitatu, malinga ndi zomwe zafotokozedwazo.
• Tengani sabata yotsitsa kamodzi pamiyezi iwiri iliyonse. Luciani amatanthauzira kuti "kutsitsa" ngati "kuchepa kwachangu pakulimbitsa thupi kwanu komanso kulimba kwanu komwe kumatenga sabata imodzi." Luciani akuwonjezeranso kuti makochi omwe amagwira ntchito ndi olimbitsa mahatchi akhazikitsa njira yolimbitsa thupi sabata ikadzatha.

Kukaniza ndi kuphunzitsa dera

Njira zobwezeretsera

• kuyenda
• kuthamanga
• njinga

Ngakhale kugona kumakhala kofunikira kuti munthu athe kuchira atachita masewera olimbitsa thupi, Alvino akugogomezera kuti kugona ndi "chinthu chimodzi chokha chomwe mungachite [m'thupi] lanu" kukuthandizani kuti muzichita bwino komanso kuti muzitha kuchira kulimbitsa thupi. "Amathandiza [kukonza] minofu [ndik] kubwezeretsanso mphamvu, ndipo [amalola] thupi lanu kupeza homeostasis, makamaka mukamaliza kulimbitsa thupi," akuwonjezera.

Kodi kugona ndikofunika bwanji ndikachita masewera olimbitsa thupi? Ngati mukuphunzitsa pafupipafupi, kugona nthawi zonse kuyenera kukhala kofunikira, koma makamaka mutachita zolimbitsa thupi. M'malo mwake, malinga ndi m'modzi, kusowa tulo kumawononga minyewa ikatsata maphunziro a misonkho. Nayi maola angapo ogona omwe mukufunikiradi.

Muthanso kuphatikiza kuwala pang'ono kwa mtima, monga kuyenda, kuthamanga (ngakhale kuyenera kukhala kwakanthawi komanso kochedwa), kapena kukwera njinga kuti mufulumire kuchira. Luciani akufotokoza kuti muyenera kutenga nawo mbali pazinthu zomwe "ndizofatsa mokwanira kuti zingakulepheretseni kung'amba minofu" komanso "yogwira" mokwanira kuti magazi anu akupopereni. "Izi zimabweretsa mpweya ndi michere m'deralo ndikuthandizira kuti thupi liziyenda bwino," akuwonjezera.

Ndondomeko yopumulira Alvino akulangiza kuti musamachite masewera olimbitsa thupi pagulu limodzi lamasiku awiri motsatizana. M'malo mwake, muyenera kutenga tsiku limodzi kapena awiri osapumira pamlungu.

Maphunziro a Marathon

Njira zobwezeretsera

• Kusamba kwa mchere wa Epsom
• yamatcheri a tart

Chifukwa kuphunzira kupirira kumakhometsa thupi lanu, Luciani akuti kuchira pamaphunziro anu ndikupumirabe kumapazi ndikofunikira. Njira imodzi yochitira izi? Kusamba. Malo osambira amchere a Epsom athandizidwa kwambiri chifukwa cha thanzi lawo, makamaka kwa othamanga, koma kafukufukuyu ndi watsopano.

Kafukufuku wocheperako wofalitsidwa m'magazini yotentha, komabe, adapeza kuti kusamba kotentha kumatha kutentha pafupifupi ma calorie 140 pa ola limodzi ndikutsitsa shuga wamagazi pafupifupi 10% kuposa kulimbitsa thupi.

Kuti muwonjezere mphamvu yanu, ponyani yamatcheri ena mu thukuta lanu litatha. Kafukufuku wofalitsidwa adapeza kuti othamanga omwe amadya madzi amtundu wamatcheri masiku asanu asanafike, patsiku la, ndi maola 48 kutsatira mitundu yawo adachepetsa kupweteka kwa minofu.

Ndondomeko yopumulira

• Alvino akuti ophunzirira marathon ayenera kuphatikiza kupumula ndikuchira kawiri pa sabata m'ndondomeko yawo. Izi ziyenera kukhala masiku osaponderezana.

A Gabrielle Kassel ndimasewera a rugby, othamanga matope, mapuloteni-smoothie – ophatikizira, kuphika chakudya, CrossFitting, wolemba zaumoyo ku New York. Amakhala munthu wam'mawa, adayesa zovuta za Whole30, ndikudya, kumwa, kutsuka, kutsuka, ndikusamba makala - zonsezi mdzina la utolankhani. Mu nthawi yake yaulere, amatha kupezeka akuwerenga mabuku othandizira, kutsitsa benchi, kapena kuchita hygge. Tsatirani iye mopitirira Instagram.