Kukhala ndi moyo wathanzi komanso kuchita masewera olimbitsa thupi masiku ano kukukhala kotchuka komanso kwamakono. Ndizabwino kuti anthu ayamba kuwunika thanzi lawo komanso mawonekedwe awo. Aliyense amasankha zomwe amakonda kwambiri.
Izi zitha kukhala zolimbitsa thupi mu kalabu yolimbitsa thupi, kuvina, kapena kungoyenda paki. Koma kuti katundu yense akhale opindulitsa okha, m'pofunika kuyang'anitsitsa mosamala mtima wamtima mukamachita masewera olimbitsa thupi.
Minofu yamtima imayamba kugwira ntchito mwakhama nthawi iliyonse yolimbitsa thupi, ndipo ndikofunikira kuti isavalike msanga. Ndipo ngati mungayang'ane bwino momwe zimakhalira, ndiye kuti mtima wanu ukugwira ntchito ngati wotchi.
Zomwe othamanga ayenera kudziwa pamaphunziro a kugunda kwa mtima
Ochita masewera othamanga amadziwa kuti kulimbitsa thupi kwawo sikumangotengera magulu akulu am'mimba, komanso kupopa mtima komanso kupuma.
Kodi mtima umagwira ntchito bwanji muthamanga?
Munthu akamathamanga, amayamba kugwiritsa ntchito mphamvu zambiri. Pakadali pano, amayamba kupuma pafupipafupi komanso mozama, chifukwa thupi limafunikira mpweya wambiri komanso michere. Magazi odzaza ndi mpweya amayenera kunyamula thupi lonse mwachangu, zomwe zikutanthauza kuti mtima umayamba kupopa ndikuwomba mwachangu.
Zimakhala zovuta kuti wothamanga kumene asanakwane kuti agonjetse mtunda wautali, popeza minofu ya mtima m'moyo watsiku ndi tsiku siyiphunzitsidwa. Kuyenda pafupipafupi ndikukweza zolemera zazing'ono sizimukakamiza kugwira ntchito mwachangu momwe angafunire.
Komano, akatswiri othamanga, amatha kuthamanga ma marathoni mosavuta, ngakhale atakalamba. Popeza mtima wolimba umatha kuthira magazi ambiri othamangitsidwa mwachangu kwambiri.
Kodi kugunda ndi katundu kumagwirizana bwanji?
Panthaŵi imodzimodzi ndi kuwonjezeka kwa ntchito ya mtima, kuthamanga kwa magazi kumayamba kukwera, popeza magazi amayenda mwachangu kudzera mumitsempha. Kuphatikiza apo, minofu, ikamathamanga, imagwira ntchito mosinthana, kenako kugwirana, kenako kupumula ndipo potero imagwira ntchito ngati mtima wachiwiri wamagazi, kutsitsimutsa mtima wathu.
Kugunda pamene akuthamanga
Mukawerengera kugunda kwa mtima wanu mukamachita masewera olimbitsa thupi, mutha kudziwa nthawi yomwe katundu wapitilira, komanso nthawi yomwe mungalimbikitsire kulimbitsa thupi.
Kugunda kwa mtima kumakhudzidwa makamaka ndi:
- mulingo wa kulimbitsa thupi;
- kulemera kwa thupi. Kuchuluka kwa misa, kumakhala kovuta kwambiri kuti minofu ya mtima igwire ntchito motero kutentha kumakwera mwachangu ngakhale kuchokera kuzinthu zazing'ono;
- kusuta ndi mowa. Zimakhudza mwachindunji ntchito ya minofu ndipo zimakhala zovuta kwambiri kuyendetsa;
- maganizo;
- nyengo ndi kutentha kwa thupi. Ngati kunja kuli kozizira, mtima umagwira pang'onopang'ono. Ndipo digiriyo ikakwera, ndiye kuti mtima umayamba kugwira ntchito mwachangu.
Njira yowerengera
Kaya katunduyo azikhala wolimba motani, muyenera kuwerengera kuchuluka kwa mtima wanu.
Kuti muchite izi, chotsani zaka zanu kuchokera pa 220 - chilinganizo ichi ndi choyenera kwa amuna. Amayi akuyenera kuchotsa kuchokera ku 226.
Ngati zaka zoposa 30, ndiye kuti muyenera kuchotsa kuchokera 190 ndi 196, motsatana.
Mulingo woyenera kugunda kwa mtima pafupipafupi
Kuti kuthamanga nthawi zonse kuti mukhale otetezeka, ndikofunikira kuti kugunda kwa mtima sikupitirire 60% yazotheka, zomwe zimawerengedwa ndi chilinganizo.
Koma kuti maphunziro akhale othandiza, kugunda kwa mtima sikuyenera kutsikira pansi pa 50% pazipita. Lamulo lomweli likugwiranso ntchito pakusintha musanathamange.
Kugunda pa mathamangitsidwe
Pakufulumira, malire apamwamba a kugunda kwa mtima sayenera kupitirira 80% pazipita. Ndipo musapite pansi pa 70%.
Kutentha mwachangu
Sizoposa 90% pazipita ndipo sizitsika pansi pa 80%. Maphunziro otere amakulitsa dongosolo la kupuma.
Kugunda othamanga osaphunzitsidwa
Muyenera kuyamba ndikuthamanga. Simufunikanso kugwiritsa ntchito nthawi yayitali kapena mwachangu, chifukwa chake mumathamanga mwachangu ndipo mwina simungabwererenso kumasewerawa mtsogolo.
Pogwiritsa ntchito koyambirira, zimatha kupitilira pang'ono mawonekedwe modekha. Mwachitsanzo, mwa amuna azaka za m'ma 30, imatha kusiya kumenya 120 pamphindi.
Ngati mutha kuthamanga motere mphindi 30, pambuyo pake mutha kufulumira pang'ono.
Kugunda kwamafuta
Kuti mafuta owonjezera ayambe kuwotchera akamathamanga, kugunda kwa mtima sikuyenera kupitirira 70% ndikuchepera kupitirira 60%.
Kuthamanga pamtima wotsika
Ngakhale mutakhala kuti mwakhala mukuchita masewera olimbitsa thupi kwa nthawi yayitali ndikuganiza kuti minofu yanu idaphunzitsidwa bwino kuthamanga mtunda wautali nthawi imodzi, sizokayikitsa kuti mupambana, popeza minofu yayikulu, mtima, sinakonzekere.
Mtengo wotsika kwambiri wa kumenyedwa kwa 120-130 pamphindi sunasankhidwe mwangozi. Ndicho gawo ili pomwe mtima umatha kupirira mtolo ndipo uwu ndiye mtengo wapatali kwa pafupifupi munthu aliyense, makamaka kwa oyamba kumene.
Nchifukwa chiyani kuli kofunika?
Kuthamanga kotsika mtima kumaphunzitsa bwino minofu ya mtima, kupangitsa kuti ikhale yolimba pakuthamanga kwakanthawi. Mukayamba kukonzekera thupi lanu moyenera, ndiye kuti posachedwa mutha kuthamanga mtunda wautali osamva kupuma komanso kupweteka mumtima.
Pakulimbitsa thupi koteroko, makoma azipinda zamtima pang'onopang'ono amayamba kutambasula, zomwe zimalola mtima kuti udutse mwawo wokha wokhala ndi mpweya wokwanira. Izi zitha kuchepetsa kuchepa kwamamenyedwe pamphindi.
Chifukwa chake, kwa wothamanga wodziwa bwino, wodekha, amatha kufikira 35 pamphindi, pomwe kwa munthu wamba chiwerengerochi ndi 60, ndipo koposa 90.
Koma ngati mungoli ndipamwamba mukamathamanga, ndiye kuti mwina zolemera zina zimatha msanga, koma mtima wosakonzekera umatha kwambiri ndipo mutha kuiwala zamaphunziro ena.
Komanso, kuthamanga kotsika mtima kudzakhala mtundu wa kupewa myocardial hypertrophy. Mukayamba kugunda mtunda mwachangu kwambiri, ndiye kuti mtima wanu udzakakamizidwa kupopera magazi ambiri mwa iwo okha komanso nthawi yomweyo.
Makoma osakonzekera komanso osatambasulidwa atha kupeza ma microtraumas, omwe pambuyo pake, ngakhale atakhazikika, sadzalolanso mtima kukhala wolimba ngati kale. Chifukwa chake, kuthamanga kwambiri pamtima ndikubwinanso.
Kodi mungaphunzitse bwanji kugunda kwa mtima wanu?
Kodi mungaphunzire bwanji kuthamanga pamtima wotsika?
Kuti mulimbitse mtima wanu ndikuthamanga, muyenera kuyamba ndi zolimbitsa thupi 3-4 pasabata osapitilira theka la ola. Poterepa, kugunda kwa mtima kuyenera kukhala kugunda kwa 120-140 pamphindi, ndiye kuti, chizindikiritso chotsika. Ngati kuthamanga koyamba kumakhala kochulukirapo, ndiye kuti muyenera kusintha.
Kwa kuthamanga koyamba, ndikofunikira kuti mugule chowunikira cha kugunda kwa mtima kapena chibangili cholimbitsa thupi chomwe chiwonetse momwe mtima ulili.
Lonjezerani kulimba kokha ngati mutha kuchepa mtima mukamathamanga. Pafupifupi, nthawi yomwe mumayendetsa imatha kuchulukitsidwa ndi mphindi 5 sabata iliyonse ngati mumachita izi pafupipafupi.
Magawo akulu a maphunziro
Musanayambe kuthamanga, muyenera kuchita zovuta zazing'ono pokonzekera ndikukonzekera minofu. Kutentha kumafunika kutenga mphindi zisanu kuti minofu yonse ikhale yotentha, kuwapangitsa kukhala otanuka kwambiri, ndikupanga ziwalo. Kulumpha, squats, kupindika - pakuphedwa kwawo, nyimboyo iyeneranso kusungidwa pa kumenya kwa 120-130 pamphindi.
Poganizira momwe nyengo ilili, mutha kumaliza zovuta zonse kunyumba ndikupita kukathamanga. Pogwiritsa ntchito koyamba, mudzafunika kuyang'anitsitsa kugunda kwa mtima. Mwina mayendedwe angawoneke pang'onopang'ono ndipo mutha kuthamanga kilomita yoyamba mumphindi 8.
Kuthamanga kuyenera kukhala osachepera mphindi 30. Kenako, ngati kugunda kwa mtima kumakhalabe kwabwino, ndiye kuti mutha kukulitsa kwa mphindi 10-20.
Mutha kuchita izi sabata yoyamba. Poterepa, kuchuluka kwa kuthamanga sikuyenera kukhala kochepera 3. Pakatha sabata, onjezerani mphindi 5. Ndipo onjezerani chimodzimodzi.
Pogwiritsa ntchito kuwunika kwa mtima
Aliyense atha kugwiritsa ntchito poyang'anira kugunda kwa mtima:
- ndi lamba pachifuwa;
- kukhudzana;
- chamawonedwe.
Sikuti nthawi zonse kumakhala bwino kuvala ndi lamba pachifuwa ndipo makampani ena okha ndi omwe angagwiritsidwe ntchito kuti asamawuluka akamathamanga.
Kuwunika kwa mtima wamagetsi kumatha kukhala kwamafayilo amakono kapena mumaulonda apadera anzeru. Chipangizochi chimawerenga masekondi 5 aliwonse. Mukayamba kuyisintha, ikudziwitsani ngati gawo lovomerezeka lapitilizidwa.
Mapeto
Kuthamanga kwa mtima kumachita mbali yofunikira. Ngati mumachita zowerengera zonse molondola, ndiye kuti maphunziro atha kukhala owongolera thanzi ndikuwotcha mafuta. Ndipo chinthu chothandiza ngati chowunikira pamtima chingateteze mtima wanu kwa zaka zikubwerazi.
