Ndikofunikira kwambiri kuti mupumire bwinobwino mukamathamanga. Akatswiri apanga njira zapadera ndi zizindikiritso zowerengera mawonekedwe a thupi ndi nyama. Kodi kuchuluka kwa mpweya ndi chiyani? Pitirizani kuwerenga.
VO2max kapena VO2Max ndi chimodzi mwazizindikiro zazikulu pamasewera akatswiri. Iwo ali ndi udindo wa malo osungira thupi, omwe wothamanga amataya mphamvu ndi mphamvu. Apa zidzawonekera pomwepo kuti wosewera akhoza kuthamanga bwanji.
Kodi mpweya wochuluka motani umakhala wotani?
MIC ndiye mpweya wabwino kwambiri womwe umafotokozedwa mamililita pamphindi. Kwa akatswiri ochita masewera othamanga, ndi 3200-3500 milliliters pamphindi, pomwe ena onse amakhala ndi pafupifupi 6000. Palinso malingaliro monga malo osungira mpweya kapena denga la oxygen.
Mawuwa amatanthauza chiwonetsero chapamwamba kwambiri pamtengo wapadera, womwe umakhudza kuchuluka kwa masewera olimbitsa thupi. Palinso njira zina zosawonekera zomwe IPC imakwanitsira.
Mwa iwo:
- mulingo wa kuchuluka kwa lactate m'magazi amunthu, womwe umayeza ndi mamiligalamu 100;
- Mpweya wopimidwa womwe umayesedwa mu magawo (muyeso umawonetsa mulingo wa mpweya wa dioksidi wokwanira pa gawo la mpweya womwe thupi limadya);
- kuchuluka kwa kugunda kwamtima.
Kugwiritsa ntchito mpweya wokwanira motere kumadalira momwe minofu ilili, kulimbitsa thupi, komanso kuchuluka kwa mpweya (mayendedwe). Likukhalira, kuti gawo lalikulu laukatswiri lothamanga, kuchuluka kwa VO2 max kumakweza.
Imagwiritsa ntchito mayeso otchuka omwe asayansi amapanga. Nzika imapatsidwa mtunda woyenda kwakanthawi.
Ndibwino kuti muthamangitse kulephera (mpaka nthawi yathunthu yotulutsa mpweya m'mapapo ndikuwoneka kwa kupweteka pachifuwa). Kutulutsa mpweya kumalembedwa ndi zida zapadera zosonyeza kuchuluka kwa manambala. Zimatsimikizira kuthekera kogwiritsa ntchito maphunziro enaake.
Kugwiritsa Ntchito Maximum Oxygen Consumption - Zinthu
Mukamayesa BMD, zinthu zina ndizofunikira. Zonsezi zimawerengedwa padera ndipo zimakhala ndi khalidwe lapadera. Alinso ndi muyeso wosiyana kutengera kafukufuku.
Kugunda kwa mtima
Izi ndizofupikitsa ngati kugunda kwa mtima. Maziko ake ndi mawonekedwe amtundu wa munthu aliyense. Monga ofufuza akuwonetsera, muukalamba, chiwerengerocho chimachepa.
Mwa chiwerengerochi, mutha kudziwa momwe mphamvu yamaphunziro amtima ilili pakadali pano. Ochita masewera olimbitsa thupi amatha kuchepa pang'onopang'ono pakapita nthawi momwe thupi limasinthira zolimbitsa thupi tsiku lililonse.
Stroke voliyumu yamtima
Chotsatira ichi ndi chofunikira kwambiri pakuwerengera kuchuluka kwa magazi ndi momwe amayendera m'thupi la munthu. Pali kuthekera kuti chizindikirochi chitha kukulitsidwa.
Izi nthawi zambiri zimakhala zochitika zokangalika, zamasewera. Pogwiritsira ntchito njira ndi maluso apadera opanga BMD, wothamanga amatha kulimbitsa mtima ndikusintha kuchuluka kwa sitiroko.
Kachigawo ka oxygen
Kuthamanga ndi masewera omwe zimakhala zamoyo zimatha kudya mpweya kuchokera kuzinthu zawo komanso mphamvu zamagazi. Ndi gawo latsopano lophunzitsira, thupi la munthu limayamba pang'onopang'ono kupatsa minofu ndi mitsempha ya magazi mpweya wabwino.
Chizindikiro ichi chimatchedwa VO2Max. Chiwerengero chake chimasiyana, mwachitsanzo, mwa akatswiri ochita masewera olimbitsa thupi - 70-85 milliliters pa kilogalamu pa mphindi.
Amayi ndi atsikana omwe amangokhala amangokhala ndi mafuta ochepa mthupi komanso ma hemoglobin ochepa. Chifukwa chake, VO2Max ndiyotsikanso. Amuna ali ndi ma hemoglobin apamwamba komanso minofu yochulukirapo kuposa akazi.
Kafukufuku akuwonetsa kuti azimayi ali ndi mpweya wokwanira pafupifupi 10%. Kwa othamanga achimuna, chiwerengerochi chidzakhala chowirikiza katatu kapena kanayi.
VOK Kugwira Ntchito Yothamanga
Akatswiri amapereka mitundu ingapo ya kulimbitsa thupi kwa IPC. Amasintha magwiridwe antchito komanso amachulukitsa kuthamanga. Zonsezi zimapangidwa kwakanthawi kwakanthawi kuti ziziphatikiza zotsatira.
Nambala yankho 1
Asayansi ochokera kumayiko osiyanasiyana atsimikizira kuti aliyense akhoza kukwaniritsa zotsatira zabwino komanso mulingo wa IPC.
- Amalangiza kupumula kwakanthawi mphindi 15-20 isanakwane gawoli.
- Mtundu wabwino kwambiri wa masewera olimbitsa thupi ndi kuthamanga kwakanthawi kwa mphindi 30. Apa tikulimbikitsidwa kuti muchepetse kuthamanga mphindi iliyonse ya 500-800 posinthira pang'onopang'ono.
- Kutalika kwa mtunda sikukhala ndi zotsatira zambiri. Chofunikira kwambiri ndikupumula kobwezeretsa.
- Kuthamanga kumakuthandizani kuti mulimbikitse osati minofu yokha, komanso dongosolo la kupuma. Pochita kuthamanga, munthu amatha kuwongolera kupumira ndi mpweya, potero amasintha malo omwe amakhala.
Nambala yachiwiri 2
Monga kulimbitsa thupi kwina, mutha kusankha kuthamanga pamapiri kapena paphiri kapena pophunzitsa mphamvu. Mwachitsanzo, kugwiritsa ntchito ophunzitsa mwendo kumatha kuthandizira kwambiri kukulitsa minofu, kulimbitsa thupi (mtima, dongosolo la kupuma).
Awa ndi makina opondera, makina opangira zolimbitsa thupi, mipando yolimbitsa thupi. Nthawi zambiri iyi imakhala mphindi 15 zolimbikira komanso mphindi 1-2 yopuma. Nthawi yonse ndi maola 1-1.5.
Apa, maluso amagwiritsidwa ntchito momwe mungawongolere kugunda kwa mtima ndi malo opumira. Tikulimbikitsidwa kuti muzisinthana makalasi ndi kuthamanga. Zitachitika izi ndi zina, muyenera kugawa tsiku limodzi kapena awiri kuti mupumule bwino. Ngati mukufuna, ndizotheka kusintha phunzirolo ndi chinthu china, koma chosagwiranso ntchito.
Kugwiritsa ntchito mpweya wambiri ndichofunikira pakuyendetsa. Zimasonyeza kukula kwa katunduyo komanso kuchuluka kwa kulimbitsa thupi komwe kungakwezeke. Kwa amuna ndi akazi, manambala omwe amapeza amasiyana, makamaka kutengera msinkhu kapena mawonekedwe amtundu.
