Kusambira vs. Kuthamanga: Ndi uti amene ali woyenera kwa inu?

Zamkati

• Kusambira, kuthamanga, ndi kutentha kwa kalori
• Kodi kusambira kapena kuthamanga bwino pamafuta owotcha?
• Ubwino wake wosambira ndi uti?
• Ubwino wothamanga ndi chiyani?
• Kusambira kapena kuthamanga? Ndi iti yomwe ili yoyenera kwa inu?
• Mafunso 6 oti mudzifunse
• Mfundo yofunika

Kusambira ndi kuthamanga ndi njira zabwino kwambiri zolimbitsa thupi. Kupatula apo, amawerengera magawo awiri mwa atatu a triathlon. Zonsezi ndi njira zabwino zolimbikitsira thupi lanu komanso kutentha mafuta.

Kusambira kumakulitsa kugunda kwa mtima wanu, kumalimbitsa ndi kusinkhasinkha minofu yanu yakumtunda ndi kumtunda, ndikuwotcha zopatsa mphamvu, zonse ndikukhalabe ndi masewera olimbitsa thupi ochepa.

Kuthamanga kumathamangira thupi lanu lakumunsi, kumayatsa ma calories ndipo, chifukwa chimawerengedwa ngati kulimbitsa thupi, kumathandizanso kupewa kutayika kwa mafupa.

Simukudziwa ngati muyenera kulumpha padziwe kapena kugunda njira kuti muthamange? Palibe vuto. Munkhaniyi, tikambirana zonse zomwe muyenera kudziwa zaubwino wosambira komanso kuthamanga, ndi momwe mungasankhire yomwe ingakhale yoyenera kwa inu.

Kusambira, kuthamanga, ndi kutentha kwa kalori

Zikafika pa kuchuluka kwa ma calories omwe mutha kuwotcha ndikusambira kapena kuthamanga, muyenera kumvetsetsa kuti kuwotcha kwa kalori kumakhazikitsidwa pazinthu zingapo, kuphatikiza kulemera kwanu komanso kulimba kwa masewera olimbitsa thupi.

Malinga ndi Harvard Medical School, kalori woyaka chifukwa chosambira motsutsana ndi kuthamanga akuti, motengera kulemera kwa thupi ndi mphindi 30 zantchito.

Kuti mudziwe zambiri, mungagwiritse ntchito cholembera pa intaneti monga iyi yochokera ku American Council on Exercise.

Kodi kusambira kapena kuthamanga bwino pamafuta owotcha?

Ponena za mafuta owotcha, Jena Gatses, PT, DPT, LMT, SFMA, CSCS, akuti pali zinthu zambiri zofunika kuziganizira.

"Maphunziro apakatikati ndi njira imodzi yomwe munthu angatsimikizire kuti akutentha ma calories ambiri, motero, amachepetsa mafuta am'mimba ndi m'mimba," adatero.

Maphunziro a nthawi yayitali kwambiri (HIIT) amaphatikizapo masewera olimbitsa thupi ochepa omwe amatsatiridwa ndi nthawi yochepa yochira. Ngakhale mumagwira ntchito kwakanthawi kochepa, kafukufuku wasonyeza kuti mtundu uwu wa masewera olimbitsa thupi umapindulitsanso thanzi lanu mowirikiza.

Malinga ndi Gatses, mutha kuchita masewera olimbitsa thupi othamanga kwambiri mukuthamanga ndikusambira.

"Zakudya zonse zomwe mumawotcha zimadalira kukula kwa masewera olimbitsa thupi, omwe amalumikizidwa mwachindunji ndi kugunda kwa mtima wanu. Mwachitsanzo, mukamachita masewera othamanga, mumakweza kugunda kwa mtima wanu kufikira kwakanthawi kochepa, ”adatero.

Ndicho chifukwa chake kuchita ma sprints angapo okhala ndi nthawi yopuma yochepa kungakhale kopindulitsa kwambiri pakuwotcha mafuta ndi mafuta.

Poganizira izi, ndikuponya ngati kuthamanga kapena kusambira ndibwino kuwotcha mafuta.

Zomwe muyenera kuganizira ndi:

• mphamvu yomwe mukuchita masewera olimbitsa thupi
• mumakweza motani kugunda kwa mtima wanu ndikusunga ukukwera
• nthawi yolimbitsa thupi

Chofunika kwambiri ndikuti kuthamanga ndi kusambira ndi njira zabwino zolimbitsira mafuta ndi mafuta.

Ubwino wake wosambira ndi uti?

• Ndiosavuta pamagulu anu. Chimodzi mwamaubwino akulu osambira ndikuti ndizosavuta pamalumikizidwe anu. Izi ndizofunikira makamaka ngati muli ndi nyamakazi, nyamakazi, kapena zina zomwe zimayambitsa kupweteka kwamagulu. Kafukufuku wa 2016 adapeza kuti kusambira, monga kuchita masewera olimbitsa thupi, kudapangitsa kuchepa kwa kuuma komanso kupweteka kwamalumikizidwe.
• Ndi njira yotetezeka yochitira masewera olimbitsa thupi ngati mukuchira kuvulala. Kusambira ndichisankho chotchuka kwa anthu omwe akuchira kuvulala, makamaka. Kuwonjezeka kwamadzi kumathandizira kwambiri minofu ndi ziwalo zanu poyerekeza ndi kugwira ntchito pamtunda. Izi zimakuthandizani kuti muzilimbikira komanso kuti muchepetse thupi lanu kuposa momwe mungakhalire pamtunda.
• Amapereka njira zambiri zowotchera mafuta. Kusambira kumaperekanso njira zambiri zotenthetsera mafuta. Mutha kusinthana pakati pa mapepala osambira pogwiritsa ntchito zikwapu zosiyanasiyana, kuwonjezera kukana ndi lamba wamadzi kapena zolemera zamanja ndi zolembera, kapena kuchita masewera olimbitsa thupi monsemu.
• Amapereka kulimbitsa thupi kwathunthu. Kusambira kumafunikira kuti mugwiritse ntchito minofu yambiri mthupi lanu, zomwe zimapangitsa kukhala kulimbitsa thupi kwathunthu. Kuthamanga, ngakhale kuli kokwanira kwa thupi lanu lakumunsi, sikugwira ntchito minofu kumbuyo kwanu, chifuwa, mikono, kapena mapewa pamlingo womwe kusambira kumachita.

Ubwino wothamanga ndi chiyani?

• Amapereka kutentha kwakukulu kwa kalori. Kuthamanga ndichisankho chabwino ngati mukufuna kuwotcha ma calories ambiri. Mukamathamanga kwambiri, mumawotcha kwambiri. Powonjezerapo nthawi zoyenda kapena kuthamanga, mutha kusintha kuthamanga kwanu kukhala kolimbitsa thupi, yopatsa mafuta. Kuti muyambe, yesani magwiridwe awiri ndi 1. Mwachitsanzo, thamangani mwachangu kwa mphindi ziwiri, kenako yendani kapena kuthamanga kwa mphindi imodzi. Bwerezani kwa mphindi 30.
• Ndi masewera olimbitsa thupi. Kuthamanga kumakuthandizani kuti muwonjezere kuchuluka kwa mafupa anu kudzera muntchito zolemetsa. Kusambira sikuloleza izi. Zochita zolimbitsa thupi monga kuthamanga, kuyenda, ndi kukwera mapiri ndi ntchito zabwino kwambiri zomanga mafupa, chifukwa zimafuna kuti muteteze mphamvu yokoka.
• Ndi zophweka kuyamba. Mosiyana ndi kusambira komwe kumafuna dziwe, kuthamanga kumangofunika nsapato zabwino komanso kufikira panja kapena chopondera.
• Mupeza mlingo wa vitamini D. Kupita panja kuthamanga kungathandizenso kuchuluka kwama vitamini D anu. Ingokumbukirani kuvala zoteteza ku dzuwa ndikupewa kuthamanga pakati pa 10 am mpaka 3 koloko masana, pomwe cheza cha dzuwa chimakhala champhamvu kwambiri.

Kusambira kapena kuthamanga? Ndi iti yomwe ili yoyenera kwa inu?

Kusambira ndi kuthamanga konse ndi ntchito zamtima, atero a Gatses, chifukwa chake zimangodalira zomwe mumakonda, thanzi lanu, komanso moyo wanu.

Ganizirani mafunso awa poyesa kusankha mtundu wa masewera olimbitsa thupi woyenera.

Mafunso 6 oti mudzifunse

1. Kodi mumamva kuwawa polumikizana? Ngati muli ndi nyamakazi kapena mitundu ina ya ululu wophatikizika, mungafune kusankha kusambira m'malo mongothamanga. Kusambira kumachepetsa kupsinjika kwamafundo anu, ndikupangitsa kuti ikhale yolimbitsa thupi, komanso kumawonjezera mavuto olumikizana.
2. Kodi mukufuna kulimbitsa thupi lanu lakumtunda? Ngati kulimbitsa thupi lanu lakumtunda ndikofunikira, kusambira mwina ndi njira yabwinoko. Ndi chifukwa chakuti kusambira kumapereka kulimbitsa thupi kwathunthu komwe kumawunikira magulu anu akulu akulu am'mimba.
3. Kodi mukufuna kukonza thanzi lanu la mafupa? Ngati mukuyesera kuchita zolimbitsa thupi zambiri zomwe zimathandiza kupewa kutaya mafupa, kuthamanga kungakhale chisankho chabwino.
4. Kodi mumatha kupeza dziwe? Ngati kulowa padziwe ndi vuto, sankhani kuthamanga, komwe kungachitike pafupifupi kulikonse. Ingokhalani otsimikiza kuti mumathamanga m'malo otetezeka komanso kutali ndi magalimoto.
5. Kodi mumavulala thupi pang'ono? Ngati muli ndi bondo, bondo, chiuno, kapena kuvulala msana, kusambira kumatha kukhala njira yotetezeka chifukwa pamakhala zovuta zochepa pamafundo anu.
6. Kodi mumavulala paphewa? Ngati muli ndi vuto paphewa, kusambira ndikumenya mobwerezabwereza kumatha kuyambitsa mkwiyo, chifukwa chake kuthamanga kungakhale njira yabwinoko ndi mtundu uwu wovulala.

Mfundo yofunika

Ziribe kanthu mtundu wa masewera olimbitsa thupi omwe mungasankhe, mfundo yake ndi iyi: Kuchita masewera olimbitsa thupi ndi gawo lofunikira kwambiri kuti mukhale ndi thanzi labwino komanso labwino.

Kusambira komanso kuthamanga kumakuthandizani kuwotcha zopatsa mphamvu, kukulitsa thanzi la mtima wanu, ndikuwongolera minofu yanu.

Ngati simukudziwa kuti ndi yani yomwe mungasankhe, bwanji osaphatikiza zonse zomwe mumachita zolimbitsa thupi? Kuchita masewera olimbitsa thupi ndi mitundu yosiyanasiyana yochita masewera olimbitsa thupi ndi njira yabwino kwambiri yowonjezerapo zochitika zanu zolimbitsa thupi komanso kuchepetsa mwayi wanu wovulala.

Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kapena muli ndi vuto la thanzi kapena kuvulala, onetsetsani kuti mwalankhula ndi dokotala musanayambe kuchita masewera olimbitsa thupi.