Imodzi mwazinthu zazikulu zoyendetsa katundu ndikuchedwa kuthamanga. Imathandizira kugwira ntchito kwa mtima, imakulitsa kuchuluka kwa sitiroko, imakulitsa kuchuluka kwa ma capillaries mthupi ndikuthandizira kuwombola kwa oxygen. Kuphatikiza apo, ndizabwino kwambiri ngati katundu wobwezeretsa komanso kutentha kwa thupi. Zambiri pa izi m'nkhani yathu ya lero.
Zomwe zikuchedwa kuthamanga
Kuthamanga pang'onopang'ono kumangothamanga mwamphamvu kwambiri momwe mtima umafikira mphamvu yake yayikulu, ndiko kuti, imapopa magazi ochuluka kwambiri pakantha kamodzi. Ngati kulimbako kukukulirakulira, ndiye kuti kuchuluka kwa sitiroko sikungasinthe. Zimangotuluka.
Pafupipafupi, mulingo uwu umakwaniritsidwa ndi kugunda kwa mtima kwa 120-145 kumenyedwa pamphindi kapena 60-80 peresenti ya kutalika kwake. Ngati zimakweza kwambiri, kuchuluka kwa sitiroko sikungasinthe. Ngati mungachedwetse, kuchuluka kwa sitiroko sikufika pazambiri.
Kafukufuku akuwonetsa kuti kuthamanga pang'onopang'ono kumathandizira kukulira kwa voliyumu iyi. Ndipo magazi akamapachika kwambiri mtima kamodzi, amachedwetsa pang'onopang'ono, pamlingo womwewo. Ndiye kuti, kugunda kwa mtima kwanu kumachepa pang'onopang'ono pamlingo womwewo. Kapena, kugunda kwamtima komweko, mayendedwe anu adzawonjezeka.
Kuphatikiza pa kuwonjezera kuchuluka kwa sitiroko, kuthamanga pang'onopang'ono kumathandizira kukulitsa kuchuluka ndi kukula kwa mitochondria. Mitochondria ndi maselo omwe amasintha mpweya ndi chakudya kapena mafuta kukhala mphamvu yomwe timafunikira - ATP. Pamene mitochondria ilipo, njira yabwino yogwiritsira ntchito mphamvu imachitika, chifukwa chake kuthamanga kumakhala kogwira ntchito bwino.
Mphamvu yachitatu yothamanga pathupi ndikukula kwa ma capillaries mthupi. Monga mukudziwa, magazi amayendetsa ntchito yonyamula. Glycogen, mafuta, oxygen ndi ma enzyme ena amaperekedwa kuminyewa ndi ma capillaries. Chifukwa chake, momwe capillary imagwirira ntchito bwino m'thupi, zopatsa thanzi zimaperekedwa kwa minofu. Ndipo kuthamanga kumakhalanso kosavuta chifukwa cha izi.
Muyenera kuthamanga liti pang'onopang'ono?
Ngakhale atakhala otani, kamodzi pa sabata, kuphatikiza pamasabata oyambiranso, muyenera kuthamanga kwambiri. Momwemo, kutalika kwake kuyenera kukhala mdera la 2-2.5 maola theka la marathon ndi marathon, komanso m'chigawo cha maola 2 kwa 3, 5 ndi 10 km. Kafukufuku wasonyeza kuti kuwonjezeka kwa mitochondria kumachitika bwino kwambiri mukamayenda pang'onopang'ono ndi maola 2-2.5. Kutalika kwakanthawi kumathandizanso, koma kocheperako. Nthawi yomweyo, si ambiri omwe amatha kuthamanga kwa maola awiri pa nthawi iliyonse yolimbitsa thupi, kupatula kuti kukagwira ntchito mopitirira muyeso sikupereka chilichonse. Chifukwa chake, nthawi yayitali pamlungu ndiyabwino kwambiri. Ngati simungathe kuthamanga kwa maola awiri osayima, ndiye yambani patali momwe mungathere ndipo pang'onopang'ono muzigwira ntchito mpaka maola 2-2.5, ndikuwonjezera nthawi yayitali ndi mphindi 5-10 sabata iliyonse.
Mtanda wina sabata ndi mtanda wobwezeretsa mphindi 30-40. Ndiye kuti, mayendedwe ake nawonso ndi ocheperako, koma nthawiyo ndiyofupikitsa. Kuthamanga kochepera mphindi 30 kuli ndi zotsatira zochepa kwambiri. Chifukwa chake, ngakhale mtanda wopepuka kwambiri uyenera kuchitidwa kwa theka la ola.
Zonsezi, ngati muli nawo pulogalamuyi, ndibwino kuti muthamange pakati pazitali kwambiri komanso zazifupi kwambiri. Mwachitsanzo, ngati nthawi yayitali ndi maola 1.5 ndipo yayifupi kwambiri ndi mphindi 30. Izi zikutanthauza kuti mitanda yotsala 2-3 pamlungu idzakhala pafupifupi ola limodzi.
Ngati motalika kwambiri ndi maola 2.5, chofupikitsa ndi mphindi 30, ndiye kuti kuthamanga konseko kuyenera kukhala m'chigawo cha 12-15 km kapena maola 1.5. Poterepa, mutha kusintha, titi, kuchokera pamitanda 5 pasabata, imodzi yayitali maola 2.5, mphindi zochepa 30. Kutalika kwamtundu umodzi, 1 ora 40 - 1 ola 50 mphindi. Imodzi pafupifupi ola limodzi ndi ola limodzi ndi theka.
Ndiye kuti, kutalika pakati pazitali kwambiri ndi zazifupi kwambiri kumapangitsa kukhala kosiyanasiyana. Koma simuyenera kupitirira malire.
