Munkhaniyi, tichita nkhondo yeniyeni ndikupeza chomwe chili chabwino - kuthamanga kapena kuyenda. Amadziwika kuti masewera olimbitsa thupi onse ndiabwino thanzi - amalimbikitsa kuwonda, kulimbitsa thupi, kutulutsa minofu. Komabe, ndibwino kusankha, ndipo kodi wina angalowe m'malo mwa inayo? Funso ili limakondweretsadi anthu ambiri.
Zochita zonse ziwirizi amadziwika kuti ndi cardio. Zikuwoneka kuti magulu omwewo amisempha komanso olowa nawo akukhudzidwa. Koma zotsatira pa thupi nthawi zambiri zimakhala zosiyana. Kodi vuto ndi chiyani, mulingo wosiyanasiyana wamankhwala kapena thupi? Tiyeni tiwone!
Tiona malo aliwonse omwe timathamanga ndikuyenda ndikupeza komwe akufotokozedwera mochulukira. Tidzaululanso zosiyana, ndipo potengera kusanthula kwathunthu, timaliza kuti ndi nthawi ziti pomwe kuli bwino kusankha chimodzi, ndi momwe zina.
Kusiyana kwakukulu
Kuti timvetsetse malingaliro a akatswiri pazofunika kwambiri - kuthamanga kapena kuyenda, tiyeni tifotokozere nthawi yomwe masewerawa amasiyana mosiyanasiyana:
- Chiwerengero cha magulu amisala omwe akukhudzidwa.
Tikamayenda, makamaka minofu yakumunsi ndi yolimba imagwira ntchito. Ntchafu, ma glute ndi lamba wapamwamba wamapewa sizikukhudzidwa kwenikweni. Tikayamba kuthamanga, ma triceps, mchiuno, minyewa, ma abs, mapewa ndi chifuwa amaphatikizidwa pantchitoyo.
Ngati mugwiritsa ntchito kuyenda m'malo mongothamanga, zovuta zomwe zimakhala paminyewa sizikhala zochepa. Kuthamanga, m'malo mwake, kumapangitsa kuti minofu igwire ntchito, pafupifupi, ya thupi lonse.
- Anatomy ya kuyenda
Yankho la funso loti kuyenda kungasinthanitse kuthamanga sikungakhale koyenera, chifukwa machitidwe awiriwa ali ndi matupi osiyanasiyana. Kwenikweni, kuyenda ndi mtundu wopepuka kwambiri wothamanga. Pakati pake, palibe gawo louluka pomwe thupi limakwezedwa kwathunthu pansi kwakanthawi kochepa kwambiri ndikukhala mlengalenga. Mukamathamanga, thupi limadumphadumpha ndikudumpha, zomwe zimawonjezera katundu pamafundo.
- Zovuta zakugunda ndi kugunda kwa mtima
Anthu ambiri amasangalala ndi zomwe zili zabwino kwambiri pa thanzi - kuthamanga kapena kuyenda. Kuchokera pamawonekedwe azachipatala, omalizawa ndi abwino kwa anthu omwe ali ndi mawonekedwe ofooka, akuchira kuvulala kapena okalamba. Mpikisano umafunikira ndalama zambiri zamagetsi, umalimbitsa thupi kwambiri, umakhudza kwambiri kugunda kwa mtima, chifukwa chake amawonetsedwa kwa anthu athanzi athanzi labwino.
Ngati tilingalira zosiyana zenizeni - ndichoncho. Kuphatikiza apo, kuti muwone chomwe chiri chothandiza kwambiri, kuthamanga kapena kuyenda, ganizirani za zinthu zonse komanso kukula kwake.
Zotsatira zamanjenje
Si chinsinsi kuti kuthamanga bwino kumathandiza kuthetsa kupsinjika, kupumula, "kuthawa" ku kukhumudwa komwe kukubwera. Kuyenda kumathandizanso kukhala ndi mphamvu komanso kumawasangalatsa. Pokhapokha mukamathamanga, kupsinjika ndi kusasamala kumalowetsedwa m'malo ndi kupsinjika, komanso poyenda - mwa kukhazikika ndi kupumula. Inde, kuyenda kumatha kukhala kotopa kwambiri, komabe, mudzakhalabe ndi mphamvu zowunikira, kupanga mapulani, komanso kukhazikika m'maganizo. Koma njira iti yochotsera yomwe ili yabwinoko makamaka kwa inu - sankhani nokha.
Kuchepetsa thupi
Kuti mudziwe chomwe chiri chabwino, kuthamanga kapena kuyenda mwachangu kwa thanzi ndi kuchepa thupi, ganizirani momwe mafuta amawotchera pochita masewera olimbitsa thupi. Kuti kunenepa kwambiri kuyambe kuchoka, munthu ayenera kugwiritsa ntchito ma calorie ambiri kuposa momwe amawonongera. Mukamachita masewera olimbitsa thupi, thupi limayamba kutulutsa mphamvu kuchokera ku glycogen yomwe imapezeka m'chiwindi. Zitatha izi, zimatembenukira kumsika wamafuta osungidwa.
Tanena kale kuti kuthamanga ndi masewera owononga mphamvu, chifukwa chake, glycogen chifukwa chatsala mwachangu kwambiri kuposa kuyenda. Mwanjira ina, mutha kuchepa thupi poyenda ndi kuyenda. Muyenera kuyenda nthawi yayitali.
Mbali inayi, anthu ambiri sayenera kuthamanga, mwachitsanzo, amayi apakati, okalamba, onenepa kwambiri, okhala ndi matenda olumikizana. Ndiye chifukwa chake kuyenda kuli bwino kwa iwo kuposa kuthamanga, chifukwa chomaliza, m'malo mwake, chimatha kuvulaza thanzi.
Mphamvu pa kagayidwe
Poyankha funso la chomwe chili chabwino pamagayidwe - kuyenda kapena kuthamanga, sitisankha imodzi mwamasewerawa. Zonsezi zimalimbikitsa dongosolo la thupi, monga zochitika zina zilizonse zolimbitsa thupi. Poganizira kukula kwake, inde, kuthamanga kumakupangitsani kutuluka thukuta kwambiri.
Kulimbitsa minofu
Funso lomwe ndibwino - kuyenda mwachangu kapena kuthamanga ndichosangalatsa kwa iwo omwe amalota kuti alankhule minofu yawo. Apanso, tiyankha kuti mitundu yonseyi ndi yothandiza kulimbikitsa minofu, koma kukula kwa zotsatirazi ndikosiyana. Mwanjira ina, ngati mukufuna zotsatira mwachangu - ndibwino kuthamanga, ngati simukufulumira - yendani kwambiri.
Ndi chiyani chomwe chili chotetezeka ku thanzi lanu?
M'chigawo chino, tifotokoza chifukwa chake kuyenda kuli kopindulitsa kuposa kuthamanga kwa anthu omwe ali ndi thanzi lofooka, makamaka omwe ali ndi zilonda zopweteka kapena matenda amtima. Tidzaphatikizapo odwala onenepa kwambiri, amayi oyembekezera komanso okalamba omwe ali mgulu lomwelo.
Mukamathamanga, monga tidalemba kale pamwambapa, mafupa ndi mafupa onse amisempha amakhala ndi nkhawa yayikulu. Mchitidwe wamtima umalimbikitsidwa chimodzimodzi. Kukwera mapiri kumaphatikizapo kuchita masewera olimbitsa thupi pang'ono, chifukwa chake pagulu la anthu, zidzakhala bwino.
Kodi chisankho chabwino kwambiri ndi chiani?
Poganizira zomwe zili bwino - kuyenda mwachangu kapena kuthamanga pang'onopang'ono, dziwani kuti mitundu yonse iwiri ipindulira thupi. Mukamapanga chisankho, yambani kuchokera pazotsatira izi:
- Udindo wathanzi;
- Msinkhu wothamanga;
- Mulingo wolimbitsa thupi;
- Pamaso pa matenda a minofu ndi mafupa dongosolo, kupuma kapena mtima dongosolo, kuvulala kwaposachedwa kapena kulowererapo opaleshoni.
Pamapeto pake, ngati simuli bwino, palibe amene amakudetsani nkhawa kuyamba ndi kuyenda, kenako thamangitsani ndipo, popita nthawi, pitani. Nthawi zina, masewera amodzi amatha kusintha ena - kwakanthawi kapena kosatha.
Chifukwa chomwe kuyenda mwachangu kuli bwino kuposa kuthamanga, tayankha kale, ndikuti munthu samalumpha, zomwe zikutanthauza kuti samamasula malo ake. Komabe, ngati mulibe matenda aliwonse, ndinu athanzi, achichepere komanso olimba mtima, ndi mafunso ati omwe angakhalepo? Pitilizani kuthamanga, koma osati kosavuta, koma ndikuwonjezeka!
Komanso, yambani kuchokera ku cholinga chanu - ngati mukufuna kuonda, kuthamanga kapena kuyenda phiri ndibwino. Ndiye kuti, katundu yemwe angakupangitseni kuwononga mphamvu. Ngati mukungofuna kulimbitsa chitetezo cha mthupi mwanu ndikukhwimitsa minofu yanu, yendani maulendo ataliatali, nthawi zonse paki yobiriwira, kutali ndi misewu yayikulu. Mpweya woyera ndi malo okongola amakhala ndi gawo labwino pamalingaliro amisala, omwe amapindulitsa kwambiri amayi apakati kapena anthu omwe ali ndi nkhawa.
Osasokoneza thanzi lanu. Posankha zomwe zili zopindulitsa mtima wodwala, kuthamanga kapena kuyenda, zachidziwikire, ndibwino kudalira njira yosungira. Sinthani vutoli ndipo musakakamize thupi kuti lichite masewera olimbitsa thupi.
Inde, ndi nthawi yoti mufufuze ndi kupeza, pamapeto pake, zomwe ndizothandiza kwambiri, kuthamanga kapena kuyenda mwachangu.
Zotsatira
Tidasanthula kusiyana ndi kufanana pakati pa masewera awiriwa. Kodi tingaganizire chiyani?
- Kuthamanga kumaphatikizapo kuchuluka kwa minofu, kumafuna mphamvu zambiri, mawonekedwe ake ndi ovuta;
- Masewera onsewa ali ndi gawo labwino pamanjenje, ngakhale m'njira zosiyanasiyana;
- Kuchepetsa thupi, ndibwino kuthamanga, komabe, ngati thanzi sililola, mutha kuyenda. Izi zimalimbikitsanso kuwotcha mafuta, ngakhale sichimachedwa;
- Zochita zonse ziwirizi zimalimbitsa minofu, zimakhala ndi phindu pamachitidwe amadzimadzi, komanso zimawongolera thanzi;
- Kuyenda ndikwabwino kwa mafupa ndi mafupa. Zili ndi zotsatira zochepa pamtima ndi kugunda kwa mtima, motero, zimachepetsa kwambiri mtima;
Pomaliza, tinene izi: kuyenda ndi njira yothamanga kwambiri kuposa kuthamanga. Amapereka njira zoyenera komanso zadongosolo, zonsezo ndizotheka kubweretsa wothamanga pacholinga. Onaninso momwe zinthu zilili, werenganinso nkhaniyi mosamala ndikusankha. Konzekerani zotsatira, ndipo sizingakupangitseni kuyembekezera.
