Ubwino Wakuchita Zolimbitsa Thupi komanso Momwe Mungawonjezere pa Ntchito Yanu

Zamkati

• Kodi ndi masewera olimbitsa thupi ati omwe amati ndi ovuta?
• Kuchita masewera olimbitsa thupi molimbika pochita masewera olimbitsa thupi
• Ubwino wolimbitsa thupi
• Momwe mungayezere kulimbitsa thupi
• 1. Kugunda kwa mtima wanu
• 2. Mayeso oyankhula
• 3. Mulingo wazolimbikira (RPE)
• Momwe mungawonjezere zochitika zolimbitsa thupi kuntchito yanu
• Malangizo a chitetezo
• Funsani dokotala wanu
• Limbikitsani mwamphamvu pang'onopang'ono
• Musaiwale nthawi yobwezeretsa
• Khalani hydrated
• Mfundo yofunika

Kaya mwafika paphiri lochita masewera olimbitsa thupi kapena mwakonzeka kukonzanso zinthu, kuwonjezera masewera olimbitsa thupi - omwe amadziwikanso kuti kuchita masewera olimbitsa thupi kwambiri - pazochita zanu zolimbitsa thupi ndi njira imodzi yowonjezerapo kutentha kwa kalori, sinthani thanzi lamtima, komanso kulimbikitsa kagayidwe kake kagayidwe.

Komabe, kuti muchite bwino komanso moyenera, pali malangizo omwe muyenera kutsatira. Pitirizani kuwerenga kuti mudziwe zambiri za maubwino olimbitsa thupi komanso momwe mungalimbikitsire kulimbitsa thupi kwanu.

Kodi ndi masewera olimbitsa thupi ati omwe amati ndi ovuta?

Pankhani yochita masewera olimbitsa thupi, kukula kwa momwe mumagwirira ntchito ndikofunikira monga nthawi yomwe mumachita masewera olimbitsa thupi. Mwambiri, kulimbitsa thupi kumagawika m'magulu atatu:

• otsika
• moyenera
• wolimba kapena wotopetsa

Kuti ntchito ikhale yolimba, muyenera kugwira ntchito mpaka 70 mpaka 85% yamitima yanu yayikulu, malinga ndi American Heart Association. Zitsanzo zolimbitsa thupi ndizo:

• kuthamanga
• kupalasa njinga pa 10 mph kapena mwachangu
• kuyenda chokwera mokweza ndi chikwama cholemera
• chingwe cholumpha

Kuchita masewera olimbitsa thupi pang'ono mpaka pang'ono ndikosavuta kuchirikiza kwa nthawi yayitali kuyambira pomwe mumagwira ntchito yochepera 70 peresenti ya kugunda kwanu kwa mtima ndipo, nthawi zina, kutsika kumene.

Kuti mupindule ndi thanzi lanu, Malangizo Othandiza Kugwira Ntchito ku America amalimbikitsa kuti anthu azaka 18 kapena kupitilira apo atenge chimodzi mwazotsatira:

• Mphindi 150 zochita zolimbitsa thupi zolimbitsa thupi sabata iliyonse
• Mphindi 75 zolimbitsa thupi zolimbitsa thupi sabata iliyonse
• kuphatikiza mitundu yonse iwiri za ntchito zimafalikira sabata yonse

Kuchita masewera olimbitsa thupi molimbika pochita masewera olimbitsa thupi

Kuchulukitsa zolimbitsa thupi zanu ndizosavuta kuchita. Mutha kutenga nawo mbali pazomwe mumakonda - mwamphamvu kwambiri.

Chimodzi mwamaubwino olimbitsira thupi ndikuti mutha kulandira mphotho zomwezo monga kuchita masewera olimbitsa thupi koma munthawi yochepa. Chifukwa chake, ngati nthawi ndiyofunika, kuchita zolimbitsa thupi mphindi 20 kungakhale kopindulitsa monga kuchita pang'onopang'ono mphindi 40 zolimbitsa thupi.

Nazi zitsanzo za.

Ubwino wolimbitsa thupi

Kuphatikiza pa kuchita bwino, kuyatsa kutentha kwanu kungakuthandizeni kukhala ndi thanzi lanu m'njira zosiyanasiyana. Tiyeni tiwone bwino za maubwino ena opangidwa ndi umboni wa kulimbitsa thupi kwambiri.

• Kutentha kwakukulu kwa kalori. Malinga ndi American Council on Exercise, kugwira ntchito mwamphamvu kwambiri kumafunikira mpweya wambiri, womwe umawotcha mafuta ambiri. Zimathandizanso kuti munthu azichita masewera olimbitsa thupi atagwiritsa ntchito mpweya wabwino (EPOC) kapena "zotsatira zowopsa" zomwe zimakupatsani mwayi wopitiliza kuyatsa mafuta ngakhale mutamaliza ntchito. Izi zikutanthauza kuti kuchepa kwa thupi kwanu kudzakwezedwa kwakanthawi kotalikirapo mutachita masewera olimbitsa thupi.
• Kuchepetsa thupi kwambiri. Kutentha kwapamwamba kwambiri ndi kagayidwe kake kakang'ono kumakuthandizani kuti muchepetse thupi msanga kuposa kuchita masewera olimbitsa thupi ochepa.
• Kulimbitsa thanzi la mtima. Malinga ndi a, masewera olimbitsa thupi kwambiri komanso owoneka bwino amawoneka kuti amapereka mwayi wocheperako wamtima, ngakhale omwe ali ndi matenda amtima. Mapindu amtima atha kuphatikizira kusintha kwa:
  • kuthamanga kwa magazi
  • kuwongolera shuga m'magazi
  • mphamvu ya aerobic
• Kulimbitsa mtima. Kuchita masewera olimbitsa thupi kwambiri kumathandizanso kuti mukhale osangalala. Malinga ndi kafukufuku wamkulu wa 2015 yemwe adasanthula zomwe anthu oposa 12,000 adachita, ofufuza adapeza kulumikizana kwakukulu pakati pa masewera olimbitsa thupi komanso zochepa zofooka.
• Chiwopsezo chochepa chomwalira. Malinga ndi a 2015, ofufuza adapeza kuti kulimbikira kungakhale kofunikira popewa kufa msanga. Kafukufukuyu, yemwe adatsata anthu 204,542 kwazaka zopitilira 6, adatinso kuchepa kwa 9 mpaka 13% kwa anthu omwe awonjezera mphamvu zolimbitsa thupi zawo.

Momwe mungayezere kulimbitsa thupi

Ndiye, mungadziwe bwanji kuti mukuchita masewera olimbitsa thupi? Tiyeni tiwone njira zitatu zodziwira kukula kwa masewera olimbitsa thupi anu.

1. Kugunda kwa mtima wanu

Kuyang'anira kugunda kwa mtima wanu ndi njira imodzi yodalirika yoyezera kulimbitsa thupi. Kuchita masewera olimbitsa thupi pa 70 mpaka 85% ya kuchuluka kwa mtima wanu kumayenerera kulimbitsa thupi mwamphamvu.

Kuthamanga kwanu kwamtima kwambiri ndikomwe mtima wanu ungagunde mwachangu. Kuti mudziwe kuchuluka kwa mtima wanu muyenera kuchotsa zaka zanu kuyambira 220. Mwachitsanzo, kwa munthu wazaka 40:

• 220 bpm (kumenya pamphindi) musanathe zaka
• 220 - 40 = 180 bpm

Kuti muchite masewera olimbitsa thupi, mudzafunika kuchita masewera olimbitsa thupi mkati mwa 70 mpaka 85 peresenti ya kugunda kwanu kwamtima. Mwachitsanzo:

• 180 x 0.70 (70 peresenti) = 126
• 180 x 0.85 (85%) = 153

Kwa munthu wazaka 40, maphunziro olimbikira ndi 126 mpaka 153 bpm.

Mutha kuwona kugunda kwa mtima wanu pomwe mukugwira ntchito povala chowunikira kapena kugunda kwanu.

2. Mayeso oyankhula

Iyi ndi imodzi mwanjira zosavuta kuyerekezera kulimbitsa thupi.

• Ngati zikukuvutani kupitiriza kukambirana, mwina mukuchita masewera olimbitsa thupi mwamphamvu kapena mwamphamvu.
• Ngati mumatha kulankhula mosavuta osapumira, mwina mukuchita masewera olimbitsa thupi pang'ono.
• Ngati mukuona kuti n’kosavuta kuimba mokweza mawu, mawu anu angachedwe kwambiri. Kuti mupindule kwambiri ndi masewera olimbitsa thupi, mungafune kulingalira zakuyenda.

3. Mulingo wazolimbikira (RPE)

Mulingo wazolimbitsa thupi (RPE) ndiyeso yolimbitsa thupi mwamphamvu.

Mukamagwiritsa ntchito RPE, muziyang'ana kugunda kwa mtima wanu, kupuma kwanu, komanso kutopa kwa minofu yanu, ndikuwona momwe mukuyeserera molingana ndi sikelo kuyambira 1 mpaka 10. Palibe kuyeserera kulikonse komwe kumayesedwa ngati 1 ndipo kuyeserera kwakukulu kumayesedwa ngati 10 .

Kuti muwoneke ngati wolimba, zochitika ziyenera kukumana kapena kupitilira mulingo wa 6 mpaka 7, womwe umawonedwa kuti ndi wovuta pamlingo wa RPE. Izi zimaphatikizapo kuthamanga, kupalasa njinga, kapena kusambira. Kuthamanga osayima kumakhala ngati 8 mpaka 9 pamlingo wa RPE.

Momwe mungawonjezere zochitika zolimbitsa thupi kuntchito yanu

Kuwonjezera ntchito yovuta pazochita zanu zolimbitsa thupi mlungu uliwonse kumafuna kukonzekera bwino. Mwamwayi, zambiri zomwe mumachita pamlingo woyenera zitha kuchitidwa mwamphamvu kwambiri.

Njira imodzi yophatikizira zochitika zolimbitsa thupi muzochita zanu ndi kuchita masewera olimbitsa thupi kwambiri (HIIT). Kuchita masewera olimbitsa thupi kumeneku kumaphatikizapo kuphulika kwakanthawi kantchito yayikulu - yomwe imachitika pa 80 mpaka 95 peresenti ya kugunda kwamtima kwanu - ndikumapumula kwa 40 mpaka 50%.

Kuti mupitilize maphunziro awa, ganizirani kutsatira 2: 1 ntchito yopuma. Mwachitsanzo, masewera olimbitsa thupi kapena magawo akunja atha kukhala:

• ikuyenda pa 9 mpaka 10 mph kwa masekondi 30
• kenako ndikuyenda pa 3 mpaka 4 mph kwa masekondi 60
• kusinthitsa chiyerekezo cha ntchito yopuma kwa mphindi 20 mpaka 30

Kusewera masewera othamanga ngati mpira, basketball, kapena racquetball ndi njira ina yothandiza yowonjezerapo zovuta pakuchita masewera olimbitsa thupi. Kuchita nawo makalasi oyendetsa njinga kapena zolowera kusambira ndi njira zina zopangira zolimbitsa thupi zolimbitsa thupi.

Malangizo a chitetezo

Musanayambe kugwira ntchito mwakhama, nkofunika kusunga malangizo otsatirawa.

Funsani dokotala wanu

Ngati muli ndi thanzi labwino kapena simunakhalepo ndi kanthawi, onetsetsani kuti mwalankhula ndi dokotala musanayambe kuchita masewera olimbitsa thupi kwambiri. Dokotala wanu akhoza kukulangizani za masewera olimbitsa thupi kapena momwe mungakhalire otakataka kwambiri.

Limbikitsani mwamphamvu pang'onopang'ono

Kuchita zolimbitsa thupi zochepa kapena zolimbitsa thupi zolimbitsa thupi kumafunikira nthawi ndi chipiriro. Ngakhale mutha kukhala okonzeka kudumphira ndi mapazi onse awiri, njira yotetezeka kwambiri yowonjezeramo zolimbitsa thupi ndizakuchita kukulitsa kwakuluma. Kudzikakamiza mwachangu kumatha kubweretsa kuvulala komanso kutopa.

Mwachitsanzo:

• Mlungu 1: Sinthani gawo limodzi lokhala ndi masewera olimbitsa thupi kuti mukhale ndi masewera olimbitsa thupi a HIIT.
• Mlungu 2: Sinthani gawo limodzi lokha lokhazikika ndi kulimbitsa thupi kwa HIIT, komanso onjezerani gawo lamaphunziro azolimbitsa thupi kumapeto kwa sabata.
• Sabata 3 ndi 4: Bwerezani masabata 1 ndi 2 musanayambe kuwonjezera zolimbitsa thupi kwambiri pamachitidwe anu sabata iliyonse.

Ndimalingaliro abwino kupatula zolimbitsa thupi zanu mwamphamvu sabata yonseyi. Musayese kuchita magawo awiri ovuta mobwerezabwereza.

Musaiwale nthawi yobwezeretsa

Thupi lanu limafuna nthawi yochulukirapo kuti muchiritse zolimbitsa thupi poyerekeza ndi gawo lochepa kapena lochepa kwambiri.

Kuti muthandizire kuti thupi lanu lipezenso bwino, onetsetsani kuti nthawi zonse mumakhala zozizilitsa komanso zolimbitsa thupi mutatha kuchita masewera olimbitsa thupi.

Khalani hydrated

Kukhala ndi hydrated ndikofunikira makamaka mukamachita zolimbitsa thupi. Kusamwa madzi okwanira kumatha kukhudza kulimbitsa thupi kwanu ndikupangitsani kuti mukhale otopa, olefuka, kapena wamisala. Zitha kupwetekanso mutu komanso kukokana.

Mfundo yofunika

Kukhazikitsa mphamvu zolimbitsa thupi kwanu kungakhale njira yothandiza yolimbikitsira thanzi lanu komanso kulimbitsa thupi. Imeneyi ndi njira yosavuta yopulumutsira nthawi poyesera kulimbitsa thupi tsiku lanu.

Kuti muzisewera motetezeka, nthawi zonse muziyamba pang'onopang'ono ndikuwonetsetsa momwe thupi lanu limamvera.

Ngakhale kuti kuchita masewera olimbitsa thupi mwamphamvu kumapereka madalitso ambiri azaumoyo, si koyenera kwa aliyense. Ngati muli ndi thanzi labwino kapena simunagwire ntchito kwakanthawi, onetsetsani kuti mwalankhula ndi dokotala musanachite zolimbitsa thupi kwambiri.