Kuyenda masitepe ochepera thupi: ndemanga, zotsatira, maubwino ndi zovuta

Kukwera masitepe kumachitika padziko lonse lapansi ngati masewera olimbitsa thupi owotchera mafuta komanso kulimbitsa minofu. Tsoka ilo, masiku ano anthu ambiri amakhala moyo wongokhala. Amayenda pagalimoto, amakhala m'maofesi tsiku lonse, ndikuyenda pang'ono. Palibe nthawi yotsalira yolimbitsa thupi kapena masewera. Zotsatira zake, matenda amtima amakula, minofu imayamba kuchepa, kunenepa kwambiri komanso cellulite imawonekera.

Kuyenda pamasitepe kuti muchepetse kunenepa kapena kungokhala ndi thanzi ndi njira yothetsera anthu omwe akufuna kuswa bwaloli. Zitha kuchitidwa kulikonse, mwachitsanzo, muofesi, m'malo mogwiritsa ntchito chikepe, gwiritsani ntchito masitepe. Nyumba zimayendanso pansi pake. Musagwiritse ntchito masitepe oyendetsa masitolo, masitima apamtunda, malo ogulitsira, koma gwiritsani ntchito phazi lanu kuthana ndi zotsika. Chifukwa chake, munthu amayamba kukhala moyo wokangalika, osataya nthawi yophunzitsa masewera olimbitsa thupi.

Zachidziwikire, kukwera masitepe sikulowa m'malo mochita masewera olimbitsa thupi. Komabe, ipereka zotsatira zabwino kwa iwo omwe akufuna kulimbitsa minofu ya miyendo ndi ansembe, kulimbitsa mtima ndi mapapo, ndikuchepetsa.

Ndi minofu iti yomwe imagwedezeka poyenda masitepe?

Tiyeni tiwone minofu yomwe imagwiritsidwa ntchito poyenda ndikukwera masitepe. Izi zikuthandizani kuti mumvetsetse bwino zochitikazo, komanso momwe zimagwirira ntchito.

Monga momwe mungaganizire, kukwera ndi kutsika sizinthu zomwezo. Mudzadabwa, koma ngakhale kutsika kumawotcha ma calories ochepa, minofu imagwira ntchito molimbika. Chowonadi ndi chakuti munthu akakwera, amasunthira mwendo wake pamalo okwera, kuwerengera kutalika kwa kukwera kwina. Pakutsika, sitepe iliyonse imakhala yocheperako pang'ono, ngakhale kuzama kwina. Ubongo ndi minofu zimagwira ntchito limodzi, nthawi zonse zimawongolera momwe thupi limakhalira mlengalenga, ndikumakhala ndi nkhawa. Chifukwa chake, kutsika, mumalimbitsa ndi kutulutsa minofu kwambiri, ndipo mukakwera, mumagwiritsa ntchito mphamvu mwakhama, zomwe zikutanthauza kuti muchepetse kunenepa.

Kukwera masitepe kumaphatikizapo:

• Zowongolera mawondo;
• Minofu ya ng'ombe;
• Ziuno;
• Minofu yakuthwa.

Patsikuli, kuwonjezera pa magulu amtundu wa minofu, ma quadriceps (kutsogolo kwa ntchafu) amaphatikizidwa pantchitoyo.

Tsopano mukudziwa kuti ndi minofu iti yomwe imagwira ntchito poyenda masitepe, zomwe zikutanthauza kuti mumamvetsetsa chifukwa chake kuchita masewera olimbitsa thupi kuli kofunika kwambiri paminyewa yam'munsi. Mwa njira, maphunziro amtunduwu amaphatikizapo kuyenda, zomwe zikutanthauza kuti magulu ena ambiri amisili amakhudzidwa - kumbuyo, mikono, pamimba, ndi lamba wamapewa. Kuphatikiza apo, mitsempha, mafupa ndi tendon zimakhudzidwa.

Njira yakupha

Kuti muyambe, onani malangizo othandizira.

• Choyambirira, onetsetsani kuti mukutenthetsa - konzekerani minofu m'miyendo ndi kumbuyo kwanu. Chitani masinthidwe ozungulira a malo ogwirira ntchito, kudumpha m'malo, kutambasula bwino;
• Chitani masewera olimbitsa thupi, musatenge nsapato zapamwamba zokhala ndi zidendene;
• Yambani pang'onopang'ono, pang'onopang'ono mpaka pakati. Pepani 10% yomaliza ya nthawiyo. Malizitsani kulimbitsa thupi ndi zochepa zolimbitsa thupi ndikupumira;
• Pumirani pafupipafupi pamene mukuyenda, pumani mwakuya kwapakatikati. Lembani mpweya m'mphuno mwanu, tulutsani pakamwa panu.
• Malo olimbikitsidwa kugunda kwa mtima ndi kumenyedwa kwa 130-140. / min. Mutha kutsitsa pulogalamu yapadera yolimbitsa thupi pafoni yanu kapena kugula wotchi yolimbitsa thupi;
• Kwa iwo omwe akufuna kukwera masitepe kuti muchepetse kunenepa, pazotsatira zachangu, ndemanga zimalimbikitsa kuchita masewera olimbitsa thupi mwachangu momwe mungathere.
• Pumulani pokha mutatsika: kwerani, tsikani nthawi yomweyo - mutha kukhala kwakanthawi.

Mukuyenda, mwendo umayikidwa chala, ndikugudubuza phazi pa chidendene, bondo limapindika mpaka madigiri 90. Kumbuyo kumakhala kowongoka, thupi limatha kupendekera kutsogolo pang'ono ndikukweza. Ndibwino kuti mukugoba mikono yanu m'zigongono ndikuwathandiza poyenda. Osayang'ana kumapazi anu. Ikani mahedifoni m'makutu anu - ndizosangalatsa!

Ubwino, zoyipa ndi zotsutsana

Chotsatira, tilingalira zaubwino ndi zovuta zakukwera masitepe, chifukwa ntchitoyi, monga ina iliyonse, ili ndi zotsutsana zake. Tiyeni tiyambe ndi zosangalatsa:

1. Akatswiri azachipatala amayankhira limodzi funso loti "ndizofunikira kukwera masitepe" motsimikiza. Kuchita masewera olimbitsa thupi kumalimbitsa dongosolo la mtima, kumayimitsa kuthamanga kwa magazi;
2. Phunziroli limaphunzitsa kupirira kwa wothamanga, kumawonjezera kupuma;
3. Kulimbitsa minofu ndi mafupa kumachitika, mpumulo wokongola umawonekera, thupi limakhala lolimba kwambiri, khungu limakhazikika;
4. Kuchita masewera olimbitsa thupi ndi gawo lamagetsi, motero amalimbikitsa kuwotcha mafuta. Pansipa tikukuwuzani momwe mungayendere masitepe ochepera kuti muchepetse zotsatira zake;
5. Kuyenda kwa magazi kumayambitsidwa, makamaka m'chiuno chaching'ono, chomwe chimapindulitsanso ntchito yobereka ya abambo ndi amai;
6. Kaimidwe kokongola kamapangidwa;
7. Zochita zilizonse zamasewera zimakhala ndi gawo labwino pamalingaliro amunthu - malingaliro amakula, nkhawa ndi nkhawa zimapita kumbuyo.

Kodi masitepe oyenda amatha kuvulaza wothamanga?

1. Ngati mumadzimangira bala kwambiri ndikuyamba kuchita masewera olimbitsa thupi mwachangu kwambiri, zowawa zachilendo mumtima kapena m'malo olumikizana zimatha kuchitika. Pankhaniyi, kuchepetsa katundu, kulola kupuma. Onetsetsani kuti mwaonana ndi dokotala;
2. Ngati mumachita masewera olakwika, mutha kuvulaza chidendene chanu. Kuopsa kogwa ndikupotoza mwendo kumakhalabe ndi oyamba kumene omwe sanazolowere kuchita zolimbitsa thupi, kapena omwe amachita liwiro nthawi yomweyo;
3. Ngati mumachita masewera olimbitsa thupi, ngati mukumva kuti simuli bwino, pali chiopsezo cha kupuma movutikira, chizungulire, kufooka. Osapita kuntchito ngati mukudwala, mukudwala chimfine, simukugona bwino, kapena mwatopa kwambiri.

Kenako, tilembere zotsutsana, pamaso pawo kukwera masitepe ndikoletsedwa:

• Mitsempha yogwira varicose;
• Zomwe zimachitika atadwala mtima kapena kupwetekedwa mtima;
• Kuvulaza bondo, bondo, kapena ziuno. Chonde dziwani kuti ayenera kuzindikira ndi katswiri. Ngati bondo lanu limapweteka mutatha kuthamanga, sizitanthauza kanthu ndipo ndi molawirira kwambiri kuti mukalankhule zotsutsana;
• Kuwonongeka kwa dongosolo la minofu ndi mafupa;
• Scoliosis;
• Kuwonjezeka kwa matenda aakulu;
• Pambuyo opaleshoni m'mimba;
• Ndi njira zotupa, kuphatikiza kutentha;
• Khungu;
• Maso osaoneka bwino.

Kuyenda masitepe ndi pakati

Amayi oyembekezera ambiri, makamaka omwe amatenga nawo mbali m'zaka zaposachedwa, ali ndi chidwi ndi momwe kukwera masitepe kumathandizira azimayi. Mwambiri, kodi ndizotheka kukonza maphunzirowa mu malo osangalatsa.

Yankho la funsoli lidzakhala inde, chifukwa mimba si matenda. M'malo mwake, ino ndi nthawi yabwino kwambiri pomwe masewera olimbitsa thupi azikhala ndi gawo labwino kwa mayi ndi mwana wake.

• Nthawi yamasewera, thupi limatenga mpweya wambiri. Chifukwa chake, mayi woyembekezera mothandizidwa ndi masewera olimbitsa thupi amanyoza chiopsezo chokhala ndi mwana m'mimba;
• Kuphunzitsa zolimbitsa thupi kumalimbitsa minofu ndi mitsempha, kumawongolera thanzi, zomwe zikutanthauza kuti zidzakhala zosavuta kuti amayi abereke ndipo zidzakhala zosavuta kuchira akabereka mwana;
• Inde, katundu wa amayi apakati ayenera kukhala ochepa. Palibe zolemera, palibe zolemba zatsopano kapena mafuko otopetsa. Ngati mwadzidzidzi simukudwala, siyani pomwepo. Yesetsani pang'onopang'ono komanso mosangalala. Mutha kuonda ndikutembenuza bulu wanu pambuyo pake, koma tsopano, muyenera kungowonjezera thanzi lanu, kudzilimbitsa nokha ndi mwana wanu.
• Musanayambe maphunziro, onetsetsani kuti mwaonana ndi dokotala. Ndikoletsedwa kusewera masewera pamaso pa chiwopsezo chopita padera, kamvekedwe ka chiberekero, magazi, kupweteka, komanso koyambirira.
• M'miyezi itatu yapitayi, timalimbikitsa kuvala chovala chothina komanso bandeji.

Ndi mafuta angati angati omwe awotchedwa?

Amayi onse omwe akutaya thupi amakhala ndi chidwi ndi kuchuluka kwama calories omwe amawotchedwa poyenda masitepe. Mwa njira, zolimbitsa thupi zimatenga mphamvu zochulukirapo kuposa kuthamanga wamba, chifukwa pokweza wothamanga amakakamizidwa kuthana ndi mphamvu yokoka nthawi zonse.

• Pafupifupi, pa magawo 10 aliwonse munthu amatha kcal 1;
• Chifukwa chake, pang'onopang'ono, idya 10-15 kcal pamphindi;
• Mwa kuwerengera kosavuta, timawerengera kuti mu ola limodzi mutha kutaya 600-900 kcal

Kugwiritsa ntchito mphamvu zamagetsi kumadalira pazinthu zambiri, monga kulemera kwa wothamanga. Munthu akamalemera kwambiri, zimamuvuta kwambiri kukweza ma kilogalamu ake pamakwerero, motsatana, ndizambiri zomwe adzagwiritse ntchito. Komanso kuthamanga kwa kayendetsedwe kake, nthawi yayitali yamaphunziro, komanso kutentha kwa mpweya m'derali zimakhudza.

Monga mukuwonera, kuyenda masitepe kumathandiza kuti muchepetse kunenepa - ma calories amagwiritsidwa ntchito mwakhama kuposa momwe mumathamangira (500-600 kcal paola). Mwa njira, pamene katundu woyamba wazolowera inu, yesetsani kuyendetsa liwiro lanu kapena kusintha kuchoka pamakwerero akukwera. Kapenanso, yambani kugwiritsa ntchito zolemera. Izi zichulukitsa kuvuta kwa ntchitoyi, zomwe zikutanthauza kuti mumagwiritsa ntchito ma calories ambiri. Ngati mukuyesera kuchepetsa thupi, kumbukirani kudya chakudya chopatsa thanzi, kugona mokwanira komanso kupumula.

Zitsanzo pulogalamu yamaphunziro

Ngati mutangoyamba kumene, musagwiritse ntchito zolemera. Chitani masewera olimbitsa thupi 2-3 nthawi pasabata kwa mphindi 15-30 pang'onopang'ono. Pambuyo pa masabata angapo, mutha kuwonjezera liwiro lanu.

Kwa othamanga omwe ali ndi thanzi labwino, timalimbikitsa kuti tiwonjezere zinthu zopepuka za masewera olimbitsa thupi poyenda pamakwerero:

• Kulumpha mmwamba - nthawi 20-30;
• Kukwera pamiyala 40-70;
• Pendeketsa miyendo kutsogolo, kumbuyo ndi mbali 30;
• Komanso 10-15 mphindi mukukwera masitepe mothamanga;
• 5-10 mphindi kuyenda mofulumira (pafupifupi kuthamanga);
• Pepetsani liwiro loyenda kwamphindi 10.
• Zochita zingapo zolimbitsa.

Kwa othamanga odziwa, timalimbikitsa kuti zizipangitsa kukhala zovuta kwa iwo, mwachitsanzo, kupachika chikwama cholemera kumbuyo kwawo, kutola ma dumbbells. Yesani kusinthana kwakanthawi ndi liwiro losinthana.

Tidawunikiranso ndemanga ndi zotsatira pakukwera makwerero kuti muchepetse kunenepa, ndipo tidazindikira kuti zolimbitsa thupi ndizothandiza. Amayi omwe amapita dala kubwalo lamasewera kukwera ndi kutsika masitepe akuti atha kutaya makilogalamu 5 mpaka 10 pamwezi. Nthawi yomweyo, iwo, amatsatira zakudya zoyenera, amamwa madzi ambiri ndikuphatikiza masitepe akuyenda ndi katundu wina.

Monga akunenera, mseu udzakhala woyendetsedwa ndi woyenda, zomwe zikutanthauza kuti chinthu chachikulu ndikuyamba maphunziro. Yesani lero, pansi ndi chikepe, yendani kwanu!

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