Sikuti aliyense ali ndi mwayi wopita kukathamanga pafupipafupi, ngakhale kuthamangira panja ndikwabwino kuti muchepetse kunenepa mukakhala kunyumba pamtunda. Mulimonsemo, mutha kuchepa thupi mukamachita masewera olimbitsa thupi kunyumba, mukuchita masewera olimbitsa thupi. Chinthu chachikulu ndichozolowereka komanso kulondola kwa maphunziro. Tidzakambirana za momwe mungachepetsere thupi mukamachita masewera olimbitsa thupi kunyumba pa cholembera lero.
Kuthamanga kwakanthawi kochepa
Pali zinthu ziwiri zomwe mungachite kuti muchepetse matayala. Njira yoyamba imakhudza kuthamanga kwanthawi yayitali pang'onopang'ono pamiyendo ya 120-135 pamphindi. Ngati muli ndi tachycardia ndipo ngakhale mukuyenda mukukwera kwambiri, ndiye kuti choyamba muyenera kulimbitsa mtima wanu ndikuthamanga pang'onopang'ono, osatengera kuwerengera kwamalingaliro, koma kumangoyang'ana momwe mulili. Ngati zimakhala zovuta kapena ngati mukumva kuwawa kosasangalatsa pamtima, siyani kuchita masewera olimbitsa thupi mwachangu.
Ndipo zina mpaka kugunda kwa mtima kuli osachepera 70 kumenyedwa pamphindi bata.
Chifukwa chake, pamtunda wa 120-135 kumenyedwa, thawani kuyambira theka la ola mpaka ola limodzi osayima. Mutha kumwa madzi mukuthamanga. Kutentha kumeneku kumawotcha mafuta bwino kwambiri. Komabe, chifukwa chakuchepa kwamphamvu, kuwotcha mafuta kumachedwetsa, motero ndikofunikira kuthamanga kwa nthawi yayitali, osachepera theka la ola patsiku, makamaka kasanu pamlungu.
Vutoli ndilakuti ngati mungathamange pamtima kuposa ma 140, ndiye kuti mafuta amayamba kuwotchedwa kwambiri ndi ntchito yamtima kuposa momwe mumathamangira pamtima wotsika, popeza glycogen ndiye gwero lalikulu lamphamvu. Chifukwa chake, poonjezera kuthamanga kwanu, simukuwonjezera kuyatsa kwamafuta.
Njira yophunzitsira yapakatikati.
Njira yachiwiri ikuphatikiza kuthamanga kwakanthawi. Momwemonso, thawirani mphindi zitatu mwachangu kuti kugunda kwa mtima kwanu kufike kumenyedwa kwa 180 masekondi omaliza othamanga. Kenako pitani. Yendani mpaka kugunda kwa mtima kwanu kubwezeretsedwe mpaka kumenyedwa 120 ndikuthamanganso kwa mphindi zitatu nthawi yomweyo. Mwachidziwikire, ngati muli ndi mphamvu zokwanira, m'malo moyenda, sinthani kuthamanga pang'onopang'ono.
Chitani izi kwa theka la ora. Ntchitoyi ndi yovuta kwambiri, choncho mphindi 20 zokha zidzakhala zokwanira poyamba.
Kuchita masewera olimbitsa thupi kumathandizira kugwira ntchito kwa mtima ndipo, koposa zonse, kumathandizira kuyamwa kwa mpweya. Monga mukudziwa kuchokera m'nkhaniyi: Kodi njira yoyaka mafuta m'thupi imatha bwanji?, mafuta amawotchedwa ndi oxygen. Ndipo mukamadya kwambiri, mafuta amawotcha msanga.
Nthawi yomweyo, ziribe kanthu momwe mungapumitsire mpweya, ngati mulibe mpweya wokwanira, womwe umatchedwa VO2 max (kuchuluka kwa mpweya wambiri), simungathe kupatsa thupi kuchuluka kwake, ndipo mafuta adzawotchedwa bwino.
Chifukwa chake, pamakhala phindu lowirikiza ndi njirayi. Choyamba, mumatentha mafuta kudzera mu masewera olimbitsa thupi. Kachiwiri, mumakulitsa BMD yanu, zomwe zikutanthauza kuti thupi lanu limatha kutentha mafuta.
