Kuthamanga ndikofala masiku ano. Anthu azaka zonse, kuyambira achinyamata mpaka opuma pantchito, amasangalala kuthamanga. Mutha kuthamanga kupaki, malo ochitira masewera olimbitsa thupi, bwalo lamasewera, ndipo pamapeto pake pa makina opondera kunyumba.
Ambiri amathamangira kuti asunge kamvekedwe, kukonza moyo wawo, komanso kungosangalala. Ndipo othamanga ena amakhala ndi cholinga chochepetsa thupi mwa kuthamanga pafupipafupi.
Munkhaniyi, tipereka mayankho pamafunso: ntchito yothamanga ndi chiyani, zomwe zimachepetsa thupi mukamathamanga, momwe, liti komanso zomwe muyenera kuthamanga moyenera, komanso zomwe muyenera kukumbukira zaumoyo mukamaphunzira.
Kodi ntchito yothamanga ndi chiyani chomwe chimachepetsa thupi mukathamanga?
Kuthamanga kwanthawi zonse kumakhala kopindulitsa makamaka chifukwa kumalimbitsa minofu ya minofu ndikusunga minofu yonse kukhala yolimba. Mukamayendetsa, magazi amayenda mokwanira ndi mpweya, mphamvu yofunika kwambiri m'mapapo imawonjezeka, mafupa amakhala olimba, dongosolo lamtima limalimbikitsidwa.
Kuphatikiza apo, kuthamanga kumathandizira kuti:
- kukoka chiwerengerocho,
- kulimbikitsa minofu,
- kusintha kagayidwe,
- kupeza mawonekedwe achichepere komanso athanzi,
- kusintha kwakukulu kwa thanzi,
- kuwotcha mafuta ambiri (pambuyo pake, kuthamanga ndi masewera olimbitsa thupi kwambiri).
Kodi kutaya thupi ndikuthamanga ndi chiyani?
- Choyamba, iyi ndi miyendo. Ndikoyenera kudziwa kuti zotsatira zabwino kwambiri zitha kupezeka poyenda maulendo ataliatali.
- Minofu yayikulu, kuphatikiza kumbuyo ndi abs. Mukamathamanga, mutha kuchepa pang'ono pang'ono, izi zithandizira kuti minofu yomwe ili m'malo ano igwire ntchito. Komabe, simuyenera kukanikiza atolankhani pa 100%, makumi asanu ndi limodzi% ndikwanira.
- Minofu ya mapewa ndi kumbuyo. Kuti mupeze zotsatira zabwino, mutha kuthamanga ndi ma dumbbells, kapena kuvala chikwama cholemera kumbuyo kwanu.
Nchifukwa chiyani ena amathamanga, koma osataya thupi?
Choyamba, chifukwa cha zakudya zosayenera komanso mopitirira muyeso. Kumbukirani kuti, kuonda sikungatheke ngati mutadya kwambiri ma calories kuposa momwe mumawotchera. Izi ndizowona makamaka maswiti, ufa ndi zakudya zina zopatsa mphamvu kwambiri zomwe zimayamwa kwambiri.
Chifukwa chake, limodzi mwamalamulo akulu ochepetsa kunenepa: kuti muchepetse mafuta, muyenera kugwiritsa ntchito mphamvu zambiri kuposa zomwe mumadya.
Lamulo lachiwiri: kuphatikiza zakudya zopatsa thanzi mosiyanasiyana komanso kuchita masewera olimbitsa thupi, zomwe zimayenera kuchitika katatu kapena kanayi pa sabata, komanso tsiku lililonse.
Zachidziwikire, nthawi zina, momwe munthu amathamangira kwambiri, amafunanso kudya. Komabe, kuti mukwaniritse cholinga chanu ndikuchepetsa thupi, muyenera kudya zakudya zopatsa thanzi zomwe ndizokwanira kuthupi lanu.
Mfundo ina yoyenera kumvetsera. Kumbukirani: ndizosatheka kuti muchepetse thupi ngati muthamanga tsiku lililonse kwa mphindi pafupifupi 20 kapena kucheperapo. Izi ndizochepa kwambiri.
Pogwiritsira ntchito liwiro lotsika, kuthamanga, kwa minofu, mphamvu imachotsedwa ku glycogen (yosungidwa m'chiwindi chifukwa cha shuga wambiri). Izi nthawi zambiri zimakhala zokwanira kuthandizira minofu mkati mwa mphindi makumi atatu kapena makumi anayi zolimbitsa thupi zolimbitsa thupi.
Ngati muthamanga kwakanthawi kochepa, thupi lanu limakhala ndi nthawi yogwiritsira ntchito glycogen pang'ono, ndipo limadzaza malo ake pakudya koyamba mukamadya. Poterepa, thupi silikhala ndi nthawi yopeza mafuta ngati gwero la mphamvu, chifukwa chake, kuchepa thupi sikuchitika.
Malangizo a momwe mungathamange moyenera kuti muchepetse kunenepa
Monga lamulo, thupi la munthu limasinthana kukhala mafuta ngati gwero la magazi mukamayenda magazi m'malo amafuta, kukhathamiritsa kwa malowa ndi mpweya.
Zowona kuti izi zikuchitika titha kumvetsetsa ndi izi:
- kupuma kwakukulu kunawonekera,
- kutopa kunawonekera.
Nthawi yothamanga
Kuti mafuta azigwira ntchito moyenda bwino, tikulimbikitsidwa kuti muthamange kwa ola limodzi (osachepera - mphindi 40-50).
Pa nthawi imodzimodziyo, sikoyenera kuthamanga kwa ola limodzi ndi mphindi khumi ndi zisanu, popeza thupi lidzayamba kudzaza mphamvu zosowa kuchokera ku mapuloteni, omwe amawopseza kutaya minofu.
Maphunziro apakati
Ngati mulibe nthawi yokwanira yothamanga, mutha kuyesa kuthamanga kwakanthawi.
Tawonani, komabe, kuti kuthamanga kumeneku sikuyenera anthu:
- kukhala ndi mavuto ndi mtima wamtima,
- kukhala ndi zizolowezi zoyipa zosuta ndudu.
Izi ndichifukwa choti panthawi yopumira, katundu wambiri amapita kumayendedwe am'mapapo ndi m'mapapo mwanga. Komabe, zotsatira zake pochepetsa thupi, ngakhale zili choncho, zidzakhala zosangalatsa kwambiri.
Kuthamanga kwakanthawi ndi kulimbitsa thupi komwe kumakhala ndi masewera olimbitsa thupi, omwe amalowetsedwa ndi "zopuma" kuti mupumule.
Monga lamulo, ali motere:
- choyamba, mkati mwa mamita zana - sitepe yofulumira, pomwe minofu imatenthedwa.
- timagonjetsa mamita zana otsatira ndikuthamanga, timayika kupuma kwathu mpaka gawo lachitatu.
- lotsatiridwa ndi kuthamanga kwa mtunda wa mita zana. Timasinthasintha kwambiri, timapereka zabwino zonse.
- ndikuthamangitsanso, komanso mita zana. Munthawi imeneyi, muyenera kubwezeretsa kupuma ndi kupumula.
- timabwereza njira zonsezi pamwambapa.
Chosangalatsa ndichakuti, kuthamanga kwamtunduwu kumawotcha ma calories ambiri (chifukwa cha ichi ndi gawo la sprint) .Poyenda mwachangu, mphamvu imachokera ku glycogen, yomwe imasweka m'chiwindi. Pang'onopang'ono - chifukwa cha kuwonongeka kwa mafuta (chiwindi chimayesa kubwezeretsanso malo ogulitsira a glycogen).
Komanso kuthamanga kwa sprint kumalimbikitsa kuthamanga kwa magazi kuthupi. Pankhaniyi, mafuta amakhala ndi oxidized ndipo mphamvu imatulutsidwa. Chifukwa chake, pafupifupi theka la ola, mudzayamba kumva kutopa kwakukulu, ndipo pakadali pano, mafuta apitiliza kuwotchedwa bwino. Kuphatikiza apo, amakhulupirira kuti mafuta apitiliza kuwotchedwa mpaka maola asanu ndi limodzi ataphunzitsidwa kwakanthawi. Komanso, minofu "isasungunuke".
Momwe mungachitire ndi oyamba kumene?
Kwa oyamba kumene kuthamanga - maupangiri ena:
- Yesetsani kuthamanga kwa mphindi 15 patsiku m'magawo oyamba. Simudzatopa kwambiri. - Pongoyambira, mutha kuthamanga kawiri kapena katatu pa sabata.
- Mukayamba kuzolowera, onjezani mayendedwe anu ndi katundu wanu, pamapeto pake pitilizani kulimbitsa thupi tsiku lililonse.
Ndi liti pamene thanzi kuthamanga kuti muchepetse thupi?
Maphunziro othamanga munthawi zosiyanasiyana za tsiku - m'mawa, masana ndi madzulo - amapereka zotsatira zosiyana.
Chifukwa chake, kuthamanga kwam'mawa kumathandiza:
- kulimbikitsa machitidwe amanjenje ndi mtima.
Kuthamanga tsiku lonse ndikwabwino kuti mulimbitse minofu yanu.
Kuthamanga madzulo kumakhala kothandiza makamaka pakuwotcha mapaundi owonjezera ndikuwotcha mafuta osungidwa mwakhama. Chifukwa chake ngati cholinga chanu chachikulu ndikuchepetsa thupi ndikupanga mawonekedwe anu, pitani kuthamanga usiku.
Kuthamanga m'mawa, ngakhale sikuthandiza pakuchepetsa thupi monga kuthamanga kwamadzulo, kumathandizabe m'thupi, kumathandiza kuti muchepetse mphamvu ndikulimbitsa minofu.
Nawa malangizo othandizira nthawi zosiyanasiyana patsiku:
- Ngati zolimbitsa thupi zimachitika m'mawa, ndibwino kuti muzichita musanadye chakudya cham'mawa, osadya kanthu, mutamwa kapu imodzi yamadzi musanathamange.
- Madzulo, ndibwino kuti musathamange kuposa maola awiri mutadya. Ndibwino kuti mudye mutathamanga pasanathe ola limodzi mutatha.
- Tikulimbikitsidwa kusamba mosiyana nthawi yomweyo mpikisano usanachitike. Izi zidzakuthandizani minofu yanu kupeza kamvekedwe kofunikira, ndipo thupi lokha lidzakhala lokonzekera zolimbitsa thupi.
- Mukamaliza kuthamanga, muyenera kusamba ndi madzi ofunda.
Nthawi zabwino kwambiri ndi izi:
- M'mawa, kuyambira 06:30 mpaka 07:30,
- Tsiku, kuyambira 11:00 mpaka 12:00
- Madzulo, kuyambira 16:00 mpaka 18:00.
Yesetsani kumamatira nthawi ino. Kuphatikiza apo, musaiwale kuti kuchita masewera olimbitsa thupi kuyenera kukhala pafupipafupi, komanso kuwonetsetsa kuti mukuphatikizidwa ndi zakudya zoyenera komanso moyo wathanzi. Izi ndi zomwe zimayambitsa kutaya mapaundi owonjezera ndikukhala ochepa komanso othamanga.
Komanso, kuti muchepetse kunenepa kwambiri, mutha kusintha zochitika zingapo masana: mwachitsanzo, kuthamanga ndi njinga yolimbitsa thupi, kapena kuthamanga ndikusambira.
Njira yabwino kwambiri yothamangira kuti muchepetse kunenepa
Zovala ziyenera kukhala zomasuka: osazipaka, osatilepheretsa kuyenda, osakanikiza kulikonse. Ndibwino kuti muzivala mopepuka momwe mungathere, chifukwa kuthamanga zovala zofunda ndikowopsa.
Kudumphadumpha mu zovala zochulukirapo kumakhudza kuzirala kwa thupi, kumatha kuyambitsa kuchepa kwa madzi m'thupi, kutenthedwa kwambiri, kupsinjika kwakukulu pamtima, kuwonjezera apo, wothamanga amatha kutaya chidziwitso. Komanso thukuta likamatuluka, poizoni amachotsedwa mthupi, ndipo zovala zimatha kusokoneza izi.
M'chilimwe mutha kuvala:
- zazifupi kapena njinga,
- T-sheti kapena pamwamba.
Mu nyengo yozizira, bola ngati mukuthamangira panja, muyenera kuvala:
- chipewa,
- chopondera mphepo kapena jekete,
- magolovesi.
Makamaka ayenera kuperekedwa ku nsapato zabwino.
Kulakwitsa kwakukulu ndikugwiritsa ntchito cellophane ndi zinthu zina zofananira mukamayendetsa. Amachotsa madzi m'thupi, ndipo mafuta amakhalabe m'malo mwake.
Kuphatikiza apo, chifukwa cha thukuta lokhazikika, kutentha kwa thupi kumakwera ndipo, chifukwa chake, kutentha kumatha kuchitika - ndipo izi ndi zoopsa kale mthupi. Bwino mutathamanga, pitani ku bafa yosambira, sauna kapena wachiwiri: izi zithandizira kupititsa patsogolo magazi ndi kagayidwe kabwino ka thupi.
Kodi mungatani kuti muchepetse kuchepa popanda ziwopsezo zaumoyo?
Nawa maupangiri oyendetsera bwino:
- Yesani kugunda kwa mtima wanu musanathamange kapena mutatha. Ndizosangalatsa ngati kugunda kwa mtima kwanu kukukwera mpaka kumenyedwa 130 pamphindi mukamathamanga. Kawirikawiri, kuwonjezeka kwa kugunda kwa mtima pambuyo pa kuthamanga sikuyenera kupitirira makumi asanu ndi limodzi mpaka makumi asanu ndi awiri pa zana a manambala omwe amayeza asanathamange. Komanso, mkati mwa theka la ola lochita masewera olimbitsa thupi, kugunda kwa mtima wanu kuyenera kubwerera mwakale.
- Kuti mukwaniritse zotsatira zake bwino, tikulimbikitsidwa kuti muzisinthana panthawi yampikisano kuti musankhe maulendo ataliatali omwe amayendetsedwa pang'onopang'ono, ndi amfupi omwe akuyenera kuyendetsedwa mwachangu momwe angathere. Chifukwa chake, ngati kuthamanga kwa mphindi 30, pafupifupi, kukuthandizani kutaya pafupifupi magalamu a 300, ndiye kuti kusinthana koteroko kumakhala kothandiza kwambiri ndipo kumakupatsani gawo limodzi ndi magalamu 500 owonjezera.
- Kupuma kuyenera kuyang'aniridwa bwino, makamaka mukamathamanga kwambiri. Muyenera kupuma molingana ndi malamulowo.
- Kuphatikiza pa kuthamanga nthawi zonse, mutha kuyesa njira zolepheretsa, kuthamanga, nthawi yayitali. Pakadali pano pomwe mudzawona mtundu wa kuthamanga komwe kumakhudza thanzi lanu komanso njira yochepetsera thupi.
- Chimodzi mwazinthu zofunika kwambiri ndikusankha bwino nsapato, komanso zovala zothamanga. Ayenera kukhala apamwamba kwambiri, omasuka osaletsa kuyenda.
- Musanathamange, ndibwino kukaonana ndi dokotala kuti mumve malingaliro ake. Ngati kuthamanga sikuletsedwa kwa inu, mutha kusankha mtundu wina wolimbitsa thupi, mwachitsanzo, kuyenda mwachangu, komanso masewera olimbitsa thupi panjinga yoyimirira.
Malangizo a Zakudya Zabwino
M'gawo lino la nkhaniyi, tikupatsani upangiri pakudya koyenera, zomwe tikulimbikitsidwa kuti tizitsatira othamanga onse, makamaka, omwe akufuna kuonda.
Kukana kuzinthu zoyipa zomwe zili mgulu lazomwe zimatchedwa "zinyalala za chakudya".
Izi zikuphatikiza:
- soda,
- tchipisi
- mayonesi ochokera m'sitolo ndi zina zotero.
- Kufunika kwa mbale zosiyanasiyana zam'mbali. Idyani osati mpunga ndi mbatata, komanso tirigu wina wosiyanasiyana: msuwani, mphodza, bulgur. Mitengo yayitali, yaiwisi komanso yophika
- Ndikofunika kudya chipatso chimodzi patsiku. Itha kukhala apulo, yabwinobwino.
- Onetsetsani kuti mwadya chakudya cham'mawa. Kumbukirani mwambi wakuti: "Idyani kadzutsa nokha, idyani chakudya chamadzulo ndi mnzanu, ndipo perekani chakudya chamadzulo kwa adani." Ngati mungadye chakudya chofunikira monga chakudya cham'mawa, mumakhala pachiwopsezo chokusokoneza kagayidwe kake, komanso kudzaza masana ndi madzulo, kulongedza thupi ndi zopatsa mphamvu zosafunikira.
- Ndibwino kuti muzidya chakudya m'magawo 5-7 ndikudya pang'ono.
- Muyenera kumwa madzi oyera ambiri momwe mungathere popanda mafuta. Momwemo, osachepera malita awiri patsiku, koma mutha kuyamba ndimagawo ang'onoang'ono kuti muzolowere. Ngati muli ndi ludzu, nthawi zonse yesetsani kupereka madzi. Tengani zidebe zamadzi kulikonse, ndipo popita nthawi mudzazolowera kumwa zakumwa zambiri tsiku lililonse.
Contraindications kuthamanga
Kuthamanga sikuvomerezeka pa milandu yotsatirayi:
- Ngati muli ndi mtima woyipa kapena mitsempha yamagazi.
- Muli ndi kuthamanga kwambiri kwa magazi, ndipo zovuta zimachitika nthawi zambiri.
- Pankhani ya mitsempha ya varicose.
- ndi kutupa m'mbali iliyonse ya thupi.
- Pamaso pa chifuwa chachikulu, chimfine, komanso matenda am'mapapo omwe ali pachiwopsezo chachikulu.
- Ngati mukudwala zilonda zam'mimba, kapena zilonda zam'mimba.
- Ngati muli ndi miyala ya impso.
- Ngati muli ndi phazi lathyathyathya.
- Ngati muli ndi mavuto ndi msana.
- Pazovuta zamanjenje.
- Ngati pali kutayika kwakukulu kwa masomphenya.
- Ngati muli ndi mphumu kapena muli ndi mavuto ena opuma.
Kuchepetsa Kunenepa Kuthamanga Ndemanga
M'malingaliro mwanga, kuthamanga m'mawa ndi vuto lalikulu pamalumikizidwe ndi mtima. Kupatula apo, m'mawa thupi silinadzuke, malumikizowo sanatenthedwe, kupanikizika ndi kugunda kumawonjezeka panthawi yothamanga, katundu pamtima umakulirakulira. Palinso chiopsezo chovulala. M'malingaliro mwanga, nthawi yabwino kuthamanga ndi madzulo, kuyambira 5 pm mpaka 9 pm.
Alexei
Ndikuthamanga, bwenzi langa lokhulupirika ndiloyang'anira kugunda kwa mtima. Kuthamanga kwa mphindi 40 ndikothandiza, ndipo zilibe kanthu kuti chinthu chofunikira kwambiri ndikuti kugunda sikutsika kuposa kumenyedwa kwa 130, ndipamene kuwotcha mafuta kumayamba kuchitika.
Svetlana
Mapaundi owonjezera ayamba kusungunuka atangothamanga koyamba, ngati achita bwino. Ndakhala ndikufuula kwa zaka khumi ndi zisanu. Nditangosiya - ndizomwezo, mafuta amakula nthawi imodzi. Ndimayamba kuphunzitsa pafupipafupi - zonse zimabwerera mwakale. Ponseponse, thamangitsani anthu, ndizabwino.
Vladimir
Mwezi watha, ndakwanitsa kutaya makilogalamu oposa 10. Kuti muchite izi, muyenera kuthamanga tsiku lililonse. Ndimadzuka 4 koloko m'mawa ndipo ndimathamanga pafupifupi ola limodzi. Ndimatsatira chakudyacho, "zinyalala za chakudya" zonse ndizoletsedwa. Ndine wokondwa ndi izi.
Alexei
Nthawi ina, kunali kuthamanga kwakanthawi komwe kunandithandiza kuti ndichepetse thupi ndikukhala ndi thupi labwino. Kuchita masewera olimbitsa thupi kwambiri kwa iwo omwe akufuna kuti azipereka kwambiri ndikuchepetsa kwambiri momwe angathere. Ndimayesetsa kuti ndisamayende makalasi ndikuthamanga katatu pamlungu. Zachidziwikire, nthawi zambiri pamakhala ulesi, koma ndimadzikankha. Ndipo kotero - inde, chilimbikitso chimafunika. Mwachitsanzo, yang'anani pagalasi pafupipafupi.
Masitepe
Ndimathamanga mphindi 40 tsiku lililonse, ndipo kwa zaka zingapo ndakhala ndikukhala wathanzi - pafupifupi ma 60 kilogalamu. Mukamaphunzira, ndimasinthasintha pakati pothamanga pang'onopang'ono komanso mwachangu. Ndinagula wowunika pamtima - chinthu chabwino, ndikupangira izi kwa aliyense. Kugunda kofunikira pakuwotcha mafuta kumalembedwa momveka bwino. Sindimatsatira chakudya chapadera, koma ndimayesetsa kuti ndisadye kwambiri komanso kuti ndisaphonye chakudya cham'mawa madzulo. Ndipo inde - amakana tchipisi ndi soda.
Olga
Pankhani yothamanga pafupipafupi kuti muchepetse thupi, mutha kumva zotsatira zake kale mwezi woyamba. Chinthu chachikulu ndikusankha nsapato zoyenera, zovala, kusunga zakudya, kuganizira zotsutsana, komanso kutsatira malangizo omwe aperekedwa pamwambapa.
Kumbukirani kuti mukamathamanga, thupi limatulutsa serotonin, yotchedwa "hormone yosangalatsa."Chifukwa chake, kuthamanga - kaya m'chilengedwe, kumalo ochitira masewera olimbitsa thupi, kapena kunyumba panyumba yopondera - kumakupatsani chisangalalo chosayerekezeka.
