Kuthamanga ndi kuphunzitsa mphamvu ndizochita masewera olimbitsa thupi. Pofuna kuphatikiza mitundu iwiriyi yazantchito komanso nthawi yomweyo kuti mupindule kwambiri, ndikofunikira kufotokozera zina mwazovuta.
Mwachitsanzo, kodi kuthamanga kumafunika mukamaliza maphunziro? Tiyeni tiwone zabwino ndi zoyipa zakukhudzidwa kwamaphunziro a mphamvu pakuyendetsa, komanso mwayi wophatikiza izi.
Kodi mutha kuthamanga mutaphunzira zamphamvu?
Kuthamanga ndi njira yothandiza, yachilengedwe yokhazikitsira dongosolo lamtima ndi kupirira.
Kuphatikiza apo, kuthamanga:
- Amathandiza kusintha zinthu ambiri thupi;
- imathandizira njira zamagetsi, motero zimathandizira kuyaka kwamafuta ndi kuwonda;
- kumawonjezera kulimba kwa minofu ndi kulimba.
Mphamvu zolimbitsa thupi ndizofuna kukonza zotsatirazi mobwerezabwereza ndi cholemetsa.
Pafupifupi zabwino zonse zolimbitsa thupi zimatha kumveka patatha sabata limodzi la makalasi:
- mphamvu ya minofu imakula;
- kuchuluka kwa zokolola;
- kunyamula zolemera, kukwera masitepe ndikosavuta;
- kusinthasintha kwathunthu kwa thupi kumakula.
Ponena za kuphatikiza kuphatikiza kuthamanga ndi kulimbitsa thupi, othamanga adagawika m'magulu awiri: ena amati kuthamanga pambuyo pa maphunziro kumatenga mphamvu zambiri.
Nthawi yomweyo, kuthamanga ndi bwino ngati katundu wodziyimira panokha. Ena amati kuthamanga ndikowonjezera kuchita masewera olimbitsa thupi. Chinthu chachikulu ndikuti muphatikize bwino kuthamanga ndi zolimbitsa thupi.
Kodi kuthamanga kungasokoneze phindu la minofu?
Kusintha kwamaphunziro othamanga ndi mphamvu kumadalira zolinga ndi zida za wothamanga.
Pali mitundu itatu ya thupi:
- endomorph - amakonda kunenepa kwambiri, wodekha;
- mesomorph - mtundu wapakati wamtundu, wokhala ndi mafuta ochepa.
- ectomorph - yopyapyala, yamphamvu.
Kwa ma endomorphs ndi mesomorphs, kuthamanga pambuyo pa kulimbitsa thupi ndi njira yabwino yopezera mawonekedwe. Zimalimbikitsa kupsinjika kowonjezera ndipo zimakupatsani mwayi wodya chakudya chomwe chapezeka masana, potero kupatula kuthekera kwawo kusungidwa m'malo osungira thupi.
Kwa ma ectomorphs owonda komanso olimba omwe akufuna kupeza minofu, kuthamanga atangolimbitsa thupi sikuvomerezeka, chifukwa amaletsa izi. Kuphatikiza apo, pali kuthekera kotayika kwa njira yochotsera ngati mphamvuyo sinasankhidwe molondola.
Ndikukula kwa minofu, kuchuluka kwa magazi mthupi la wothamanga kumawonjezeka moyenera.
Kuti tikhale olimba mthupi, ndikofunikira kuphunzitsa mtima pochita masewera olimbitsa thupi a anaerobic. Kuthamanga ndi kwawo.
Kuti wothamanga akulemera, ndikwanira kuti achepetse kuthamanga kwake atachita masewera olimbitsa thupi. Mwachitsanzo, 10-15 mphindi ngati kutentha musanachite masewera olimbitsa thupi komanso pafupifupi mphindi 10 ngati kuzizilitsa mukatha.
Chifukwa chiyani ndibwino kuthamanga mutaphunzitsidwa?
Chimodzi mwamaubwino othamanga pambuyo pakuphunzitsidwa mphamvu ndikuwonjezera mphamvu yakuwotcha mafuta. Mukamaliza maphunziro, thupi limagulitsa masitolo ake onse a glycogen, omwe amakhala ngati nkhokwe yamagetsi. Zotsatira zothamanga mutachita masewera olimbitsa thupi ndi kugwiritsa ntchito mafuta osungidwa ndi thupi, zomwe ndizophatikiza mosakayikira kwa anthu omwe akuyesetsa kuti achepetse kunenepa.
Glycogen ndi chakudya chokwanira chomwe chimamangirira pambuyo pa kudya ndipo chimasweka ndi michere mukatha kuchita masewera olimbitsa thupi.
Ochita masewera ali ndi mawu apadera - "kuyanika thupi". Izi ndizofunikira kuti mukhale ndi minofu yambiri panthawi imodzimodziyo kuchepetsa mafuta m'thupi.
Njira yabwino yowumitsira thupi lanu ndikuphatikiza zakudya zomanga thupi, kulimbitsa mphamvu, komanso kuthamanga kwakanthawi. Chifukwa cha kuphatikiza uku, thupi limayamba kuchulukitsa magazi kupita ku minofu, yomwe imawapangitsa kukhala ndi mpweya wabwino ndipo imapangitsa kuti zikhale zosatheka kuwotcha minofu.
Zovuta zothamangira maphunziro amphamvu
Chimodzi mwazinthu zoyipa kwambiri kuti muthamange pambuyo pakuphunzitsidwa mphamvu ndikutaya minofu. Njirayi sioyenera makamaka kwa anthu omwe ali ndi mafuta ochepa, omwe amafuna kupanga minofu nthawi yomweyo. Kwa munthu wamtunduwu, njira yabwino kwambiri ingakhale kusinthasintha kuthamanga ndi kuphunzitsa mphamvu tsiku lililonse.
Zoyipa zina ndizo:
- kutopa msanga komanso kuchira kwakanthawi ndi thupi losakonzekera kupsinjika;
- kuthekera kovulaza mawondo ndi ziwalo zamiyendo;
- kuwonongeka kwa thanzi labwino.
Mukamachita ligament "yolimba", muyenera kukhala osamala kwambiri. Chifukwa cha katundu wosasankhidwa omwe mukuwerenga mukamathamanga, pali chiopsezo chosapeza zomwe mukufuna ndikutaya chidwi. Wophunzitsa waluso komanso wodziwa zambiri adzakuthandizani kusankha njirayi ndikukonzekera bwino kusinthasintha kwa mitsempha.
Nthawi yothamanga komanso mwamphamvu mutatha kuchita masewera olimbitsa thupi
Pofuna kuchira msanga thupi mutachita zolimbitsa thupi, m'pofunika kuti muziziziritsa, komwe kumatha kuthamanga mphindi 10-15 pakatikati pa kugunda kwa mtima.
Zotsatira zothandiza zimatha kupezeka ndi nthawi yayitali. Amapangidwa kuti azitha kuchita masewera olimbitsa thupi ndi kupumula kwamphamvu.
Mwa zabwino zake, tiyenera kukumbukira:
- kuwotcha mafuta ambiri munthawi yochepa;
- kutopa msanga komanso kuchira msanga kwa thupi;
- nthawi yotsika mtengo.
Pafupipafupi, othamanga odziwa amatsogoleredwa ndi mphindi 30 mpaka 40 zothamanga kwambiri pamtima pamilomo ya 140-150. Ntchito zolimbitsa thupi izi zimapangidwa kuti ziwotche mafuta owonjezera kuphatikiza pakuphunzitsa mphamvu.
Kuwunika kwa othamanga
Kuyambira koyambirira kwamaphunziro, funso lidadzuka patsogolo panga: momwe mungaphatikizire maphunziro a mphamvu ndikuthamanga kwakanthawi? Nditasanthula kwambiri paukonde ndikuwerenga zambiri, ndidaganiza zochepetsera kuthamanga kwanga ndikukhala ndi nthawi yambiri ndi oyeserera. Kuchulukitsa nkhawa kumbuyo ndi m'mapewa. Pang'ono ndi pang'ono ndinayamba kusinthana pakati pa kuthamanga ndi kuchita masewera olimbitsa thupi tsiku ndi tsiku. Chifukwa cha nthawi zoterezi, thupi limachira bwino.
Oleg, wazaka 34
Ndinakumana ndi funso lachiwerengero cha othamanga ndi ma simulators, chifukwa ndikufuna kuphatikiza maphunziro a aerobic ndi kuphunzitsa mphamvu komanso nthawi yomweyo kusunga minofu. Ngati sizingagwirizane kuphatikiza zinthu ziwirizi, ndiye kuti pali chiopsezo chovulala kapena kupitilizidwa. Popita nthawi, adamaliza kuti aliyense asankhe malinga ndi zomwe amakonda komanso mphamvu zawo.
Alexander, wazaka 50
Ndinkangokhalira kuthamanga ndimangogwiritsa ntchito makina olimbitsa thupi, koma nditawerenga ndemanga zingapo, ndidazindikira kuti pali chiopsezo chotaya minofu. Sindinkafuna izi nkomwe, chifukwa zinatenga zaka kuchokera pomwe ndinabweretsa thupi langa kukhala lamtendere. Ndinaganiza zothawa padera ndi zamagetsi. Tsopano ndimathamanga m'mawa, komanso ndimachita masewera olimbitsa thupi masana.
Anna, wazaka 25
Ngati cholinga chanu ndikuchepetsa thupi, ndiye kuti kuthamanga pambuyo poti makina azolimbitsa thupi azithandizanso. Pofuna kukhala ndi minofu yambiri, musagwiritse ntchito zolimbitsa thupi ndikuthamanga kwambiri panthawi imodzi.
Alexey, wophunzitsa zolimbitsa thupi, wazaka 26
Kuyambira sukulu ndimakonda kuthamanga. Zimandibweretsera chisangalalo chochuluka komanso cholimbikitsa. Popita nthawi, ndidaganiza zophatikiza makalasi awiri - makalasi othamanga komanso olimba. Nditapatsidwa upangiri ndi wophunzitsa, ndimapita kukachita masewera olimbitsa thupi katatu pamlungu, mphamvu zolimbitsa thupi zisanachitike, zimakhala zotentha ngati mphindi 15, kenako ndimagwira ntchito yoyeseza kwa mphindi 40 ndikungoyenda pang'ono kwa mphindi 15. Chikhalidwe chake ndi chabwino, thupi limayimbidwa. Chinthu chachikulu ndikukhazikika komanso kudzidalira.
Ekaterina, wazaka 30
Kuthamanga ndi njira yothandiza kwambiri yopezera mawonekedwe, kulimbitsa mtima komanso thanzi la thupi. Komabe, ndikofunikira kumvetsetsa kuti kuphatikiza kuphatikiza kuthamanga ndi kuphunzitsa mphamvu kumafunikira njira yoyenerera komanso yodziyimira payokha.
Kuchepetsa thupi, ndikulimbikitsidwa kuti muthamange mwamphamvu mutaphunzitsidwa mphamvu. Nthawi yomweyo, kuphatikiza uku sikuyenera kwa othamanga omwe akufuna kusunga minofu.
