Chizindikiro chothamanga mtima chimathandizira kuwunika momwe thupi limalandirira katunduyo mokwanira. Ngati mumamukakamiza nthawi zonse kuti azigwira ntchito kuti avale, sipangakhale phindu lililonse pamaphunziro azolimbitsa thupi, m'malo mwake, mungadzipweteke nokha. Munkhaniyi, tikambirana momwe kugunda kwa mtima kuyenera kukhalira mukathamanga mwa munthu wathanzi, zomwe zimamukhudza komanso momwe angayezere bwino.
Chifukwa chiyani mtima wanu umagunda kwambiri mukamathamanga
Mukuganiza kuti ndichifukwa chiyani mtima wanu umathamanga mukamathamanga, ndipo chifukwa chiyani mtima wanu umagunda kwambiri? Chomwe chimachitika ndikuti panthawi yochita masewera olimbitsa thupi, munthu amakumana ndi kufunika kowonjezera mpweya. Monga mukudziwa, omalizawa amalowa mchipinda chilichonse cha thupi limodzi ndi magazi, omwe amayenda chifukwa cha ntchito ya minofu yamtima. Chifukwa chake, othamanga akangoyamba kuthamanga, njira zingapo zimayamba:
- Minofu imafunikira mphamvu zowonjezera komanso mpweya wambiri kuti igwire bwino ntchito;
- Mtima umayamba kugunda kwambiri;
- Kuchuluka kwa magazi kumawonjezeka;
- Metabolism imakula bwino, maselo amalandila zakudya, thupi limakumana ndi mphamvu kuti lipitilize kupsinjika.
Kugunda kwachizolowezi ndi kugunda kwa mtima (mwa munthu wathanzi nthawi zambiri amangochitika) pamasewera ali mgulu la 120-140 pamphindi. Tiyenera kumvetsetsa kuti chamoyo chilichonse ndichokha, chifukwa chake nthawi zambiri pamakhala zolakwika zomwe zimawoneka ngati zachizolowezi.
Mwa njira, kugunda kwa mtima komwe kumathamangira abambo ndi amai kumasiyana pang'ono, koma, ambiri, sayenera kupitirira 75% yazotsatira zake popumula - kumenya kwa 60-80 pamphindi.
Madokotala ambiri amakonda kukhulupirira kuti wothamanga yekha ndiye angadziwe zomwe zimachitika akamayenda mwa abambo ndi amai. Kuti achite izi, ayenera kuwerengera mayendedwe ake (omasuka momwe mungathere), pomwe samapumira, amapuma mofanana ndi mphuno zake, amapirira mosavuta munjira imeneyi, osachepera theka la ola. Matendawa akangopezeka, yesani kugunda kwa mtima wanu pogwiritsa ntchito kuwunika kwa mtima kapena pamanja ndikuwerenga phindu lomwe limakhalapo monga chizolowezi chanu
Pali chilinganizo chomwe chimakuthandizani kuwerengera kugunda kwamtima kwanu koyenera, koma chimagwira ntchito kwa achinyamata ochepera zaka 30. Kuwerengetsa kuti kutentha kumayenera kukhala kotani mukamathamanga komanso mutathamanga, abambo ayenera kuchotsa zaka zawo kuchokera pa 220, amayi azaka 196. Mwachitsanzo, kwa bambo wazaka 30, malire apamwamba amakhala akumenyedwa 190 pamphindi.
Ngati kugunda kwa mtima kwanu kwadutsa kuchuluka kwakanthawi kothamanga, muyenera kupita pang'onopang'ono, khazikitsani mtima wanu pansi, kenako mupitilize. Ngati muli ndi zaka zopitilira 30, chulukitsani zotsatirazo ndi coefficient kuchokera 0,5 mpaka 0.8 (wamkulu ndinu, ndikukula nambala).
Munthu yemwe samakonzekera kwenikweni mwakuthupi, nthawi zambiri kugunda kwa mtima wake kumadzuka panthawi yothamanga, kotero oyamba kumene ayenera kukhala okonzekera kuti adzayenera kuyenda nthawi zambiri zolimbitsa thupi. Kuti muchepetse kugunda kwa mtima, muyenera kuchepa, kusinthana pakuyenda mpikisano, ndikupuma. Pambuyo pobwezeretsa kupuma kwathunthu, mutha kubwerera. Kumbukirani, kuthamanga ndi kugunda kwamtima ndikowopsa ku thanzi lanu.
Zomwe zimakhudza kugunda kwa mtima?
- Kulemera kwambiri;
- Zaka;
- Zizolowezi zoipa - mowa ndi kusuta;
- Kutentha kwa mpweya;
- Mkhalidwe wamaganizidwe ndi othamanga.
Mukamawerengera mulingo wanu, onetsetsani kuti mwasankha izi.
Mabacteria amtima
Kuti mumvetse tanthauzo lakuyenda kwa mtima wanu, muyenera kuzindikira lingaliro lomwelo. Chifukwa chake, zimachitika ndikumasinirika kwamakoma azombo momwe magazi amayendera. Pakati pa kugunda kwamtima nthawi zonse popuma ndi kumtunda kwa kugunda, komwe thupi limakhala ndi kuthekera kwake, pali magawo azigunda 5. Amadziwitsa kukula kwa maphunziro ndi kulimba kwa othamanga.
- Malo Ovuta Kwambiri - Kugunda kwa mtima 115-120 kumenya / min. Mulingo woyenera kwa oyamba kumene;
- Malo ocheperako kapena olimba - Kugunda kwa mtima 120-135 kumenya / min. Maphunziro otere amapometsa kupirira bwino, komanso, ndiye kugunda kwamtima bwino mukathamanga kukawotcha mafuta;
- Malo othawirako - 135-155 bpm Zochita zoterezi zimaphunzitsa kutha kwa thupi mokwanira.
- Malo a Anaerobic - 155-175 bpm Kuyendetsa malo otere kumathandizira kukulitsa kuthekera kwachangu, kuswa zolemba zomwe zidakwaniritsidwa kale;
- Malo ofiira - 175-190 - zone katundu pazipita ndi dzuwa. Ndi akatswiri othamanga okha omwe amalola maphunziro otere. Kwa okonda masewera, amatsutsana, chifukwa ndi gulu lolakwika amatha kuwononga thanzi.
Kodi mungayeze bwanji?
Pambuyo pake tiwona kuthamanga kwakutsika kwa mtima, zabwino ndi zoyipa zake, koma tsopano, tiyeni tikambirane momwe tingayezere bwino. Muli ndi njira ziwiri: zamanja ndi zamakina.
- Momwe mungapangire bukuli, muyenera kuyimilira ndikuyika zala zanu ziwiri pakhosi panu pomwe pali mtsempha wama carotid. Onerani masekondi 15 pa koloko ndikuwerengera kuchuluka kwa kumenyedwa panthawiyi. Chiwerengerochi chikuwonjezeka ndi 4.
- Njira yamakina imaphatikizapo kugwiritsa ntchito zida zamagetsi. Pali oyang'anira pamiyeso pamiyendo, osalondola kwenikweni, ndipo omwe ali ndi lamba pachifuwa - ndiwo olondola kwambiri. Zipangizozi zimadzipangira okha ntchito yonse. Adzawerengera kugunda kwa mtima wanu nthawi yonse yolimbitsa thupi, ajambule graph yokongola, ndikuuzeni komwe ndi nthawi yomwe munasochera. Tikukulimbikitsani kuti mupeze wotchi yothamanga ndi yoyang'anira kugunda kwa mtima - simungamve chisoni ndi kugula koteroko!
Chifukwa chake tidazindikira momwe kugunda kwamtima kwakukulu mukamathamangira amuna ndi akazi kumawerengedwa kuti ndi kovomerezeka, ndikupeza momwe mungayezere bwino. Tsopano, tiyeni tikambirane za lingaliro lotere monga kugunda kwa mtima.
Kuthamanga pamtima wotsika
Uwu ndiye mtundu wabwino kwambiri wamatupi amthupi, momwe mulibe njala ya oxygen, minofu yogwirira ntchito, kupsinjika kwa mtima wamitsempha. Woyamba sangathe kuti athe kuthamanga mwachangu, ayenera kuphunzitsa kwambiri komanso molimbika. Yambani ndi kuchita masewera olimbitsa thupi modekha, kuyenda pang'onopang'ono ndikuyenda kwambiri. Pang'ono ndi pang'ono onjezani liwiro lanu ndi kuthamanga kwanu, onjezerani katundu, onetsetsani kuti kugunda kwa mtima wanu sikudumpha.
Kumbukirani, malo otsika mtima ali mgulu la 110-130 bpm. Mwa njira, ndiyabwino kuwotcha mafuta, kukulitsa kupirira, kupititsa patsogolo thanzi.
Zachidziwikire, simungakhale katswiri wa Olimpiki mdera lino, mwa njira, ndiye vuto lake lalikulu, koma limalola othamanga kuti apindule kwambiri ndikuthamanga!
Kugunda kwamtima
Tsopano mukudziwa momwe mungachepetsere kugunda kwamtima kwanu mukamathamanga, ndipo ndi njira ziti zabwino zomwe mukufuna. Kumapeto kwa nkhaniyi, tiyeni tikambirane za kugunda kwa mtima komwe kuyenera kutsatiridwa, padera, kwa amayi ndi abambo. Chifukwa chake, tiyeni tiyambe.
Kwa akazi
Kumbukirani, poyeserera, kugunda kwamtima kwa amuna ndi akazi kuchokera pa 118 mpaka 137 bpm. Uwu ndiye mulingo woyenera kwambiri wokhala ndi mawonekedwe, kukonza thanzi, komanso kupopa minofu mosavuta. Ndipo ndi zisonyezo zotere zomwe zimathandizira kwambiri kuti muchepetse kunenepa kwambiri.
Ngati mukumva kupuma pang'ono, kupuma pang'ono, kupweteka mbali yakumanja, kapena kupanikizika kowonjezereka, chitani zinthu mwachangu kuti muchepetse kugunda kwa mtima wanu.
Kwa amuna
Mukuganiza bwanji, kodi mtima uyenera kukhala wotani mukathamanga zaka 40 kwa bambo, bola atakhala wathanzi? Mtunduwu ndi wofanana ndendende wamkazi - kuyambira 114 mpaka 133 bpm. Zochita zolimbitsa thupi panthawiyi zimathandizira kukhala ndi thanzi labwino, zimawongolera kugona, komanso zimapangitsa kuti thupi likhale lolimba. Katundu wotere amadziwika kuti ndi wocheperako, kuchuluka kwa mpweya wambiri (Mpc) komanso kugunda kwamphamvu pakamathamanga kumatsalira, thupi silikhala ndi nkhawa, pomwe limaphunzitsa mwakhama, kufinya kwa minofu, ndikupilira.
Kuphatikiza pa zabwino zonse zowoneka bwino zothamanga, kumbukirani chinthu china chofunikira kwambiri - kuthamanga kumalimbikitsa kupanga ma endorphins - mahomoni achimwemwe. Izi zikutanthauza kuti maphunziro amathandizira kusintha malingaliro, kumakulitsa thanzi labwino. Kudziwa kuchuluka kwa kugunda komwe kuyenera kukhala uku kuthamanga, nthawi zonse mumayang'anira katunduyo, mudzatha kukulitsa zofunikira mwanzeru, ndipo mukatero, mudzalandira chizindikiro chosalephera nthawi yomweyo.
Tsopano mukudziwa zomwe mungachite kuti mupindule kwambiri ndi masewera olimbitsa thupi - tikukufunirani zabwino zonse ndi thanzi labwino!
