Zabwino kwa oyamba kumene
6K 0 07.04.2018 (yasinthidwa komaliza: 16.06.2019)
Maphunziro a Cardio ndichimodzi mwazofunikira pakuphunzitsira wothamanga aliyense, zikhale zolimbitsa thupi, zopingasa kapena masewera ena amphamvu. Ndikofunikira kuti muwone zinsinsi zonse mukamachita masewera olimbitsa thupi okhudzana ndi kulimbitsa minofu ya mtima. Chofunikira kwambiri chitha kuwerengedwa kuti kupuma koyenera poyenda. Ndi zinthu ziti zofunika kuziganizira mukamayendetsa? Momwe mungapumire: mphuno kapena pakamwa? Nanga bwanji ngati mbali yanu ikupweteka chifukwa chothamanga?
Chifukwa chiyani kuli kofunika kuwunika momwe mumapumira?
Kupuma ndi gawo lofunikira pazochita zilizonse, osati kungothamanga. Inde, popanda mpweya, minofu imasinthira ku anaerobic glycolysis, yomwe imachepetsa kupirira kwawo ndikuchepetsa mphamvu zolimbitsa thupi. Mpweya:
- Amapereka mpweya kwa thupi lonse.
- Kuwonetsetsa magwiridwe antchito aubongo, omwe amayang'anira mgwirizano.
- Imachepetsa kupsinjika kwa kuthamanga, komwe kumachepetsa zomwe zimapangitsa.
- Kuwotcha mafuta kwa Aids, popeza mafuta omalizidwa amatha kukhala okosijeni kokha mukakhala mpweya wambiri.
- Zimathandizira kuthana ndi chiwindi chowonjezera cha chiwindi ndikuwonjezera nthawi yayitali.
- Zimathandizira kuwongolera kugunda: kuzama komanso kupumira, ndikochepa. Kupuma kwapakamwa kosakhazikika, komano kumathandizira kuthamangitsa minofu ya mtima wanu.
Ichi ndichifukwa chake ndikofunikira kutsatira njira yopumira osati kokha mukamathamanga, komanso panthawi yazoyeserera.
Mphuno kapena pakamwa?
Njira yoyeserera yoyeserera mwachangu imaphatikizapo kupuma kudzera m'mphuno... Njira yopumira ndiyophweka kwambiri, imatchedwa 2-2:
- Pa masitepe awiri aliwonse (ndimiyendo yakumanzere ndi yakumanja), kutulutsa mpweya kumatengedwa.
- Masitepe awiri otsatirawa ndi mpweya.
Njirayi ingasinthidwe ndi 1-2, 2-1, 1-1, 3-3, 4-4 ndi ena (nambala yoyamba ndi kuchuluka kwa masitepe pakupumira, yachiwiri ndi kutulutsa mpweya), kutengera kukula kwa kuthamanga. Mwachitsanzo, mukamathamanga kumapeto, 1-2, 2-1 kapena ngakhale 1-1 amagwiritsidwa ntchito nthawi zambiri.
Kupumira pakamwa panu muthamanga sikuvomerezeka pazifukwa izi:
- Mpweya, wodutsa m'kamwa, umawumitsa dongosolo la mucous, lomwe, chifukwa chakuchepa kwamadzimadzi, limabweretsa mavuto.
- Mukamakoka kwambiri pakamwa, kupanikizika kochokera kutsika kumakhala kokwera kwambiri, komwe kumatha kubweretsa kupweteka kwambiri m'mbali.
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Chifukwa chiyani zimapweteka m'mbali pomwe ndimathamanga ndipo ndiyenera kuchita chiyani?
Mukathamanga, kupweteka kumatha kuwoneka kumanzere kapena kumanja. Ululu wokhawo si chinthu chovuta, pakhoza kukhala zifukwa zingapo zowonekera:
- Kupirira kofooka, kusakonzekera bwino. Kupweteka kumeneku kumatanthauza kudzikundikira kwa magazi mopitilira muyeso m'chiwindi / ndulu, yomwe ikapanikizika (kuchokera pakutsitsa chifuwa panthawi yopumira) imayambitsa kupweteka. Ichi ndichifukwa chake muyenera kukulitsa pang'onopang'ono kuthamanga ndi kutalika kwa kulimbitsa thupi kwanu. Kutenthetsa bwino ndikofunikiranso osati m'malo olumikizirana mafupa okha, komanso pamakina amtima. Ngati mukumva zowawa zamtunduwu koyambirira kwa kulimbitsa thupi kwanu, muyenera kutsika liwiro, kusinthana kuyenda ndikupuma mwamphamvu komanso pang'onopang'ono.
- Kupuma pang'ono komwe kumachitika pafupipafupi, monga mawonekedwe a 1-1 panthawi yocheperako mpaka kuthamanga, amathanso kukhala chifukwa. Zomwe mukufunikira ndikupuma mozama komanso pafupipafupi.
- Chakudya chaposachedwa. Mimba imakanikiza pa diaphragm, ndipo imapinikiza m'mapapu. Ngati mumadya bwino, muyenera kupuma osachepera 1.5-2 maola.
- Matenda aakulu a ziwalo zamkati. Mwachitsanzo, izi zimatha kukhala ndi matenda a chiwindi. Pano pali mayeso apanthawi yake okha (mwachitsanzo, ultrasound ya m'mimba musanayambe maphunziro) ndi kufunsa ndi dokotala.
Kupuma bwanji?
M'malo mwake, kupuma koyenera kumasiyana kutengera mtundu wa kuthamanga. Kuti muchite bwino komanso thanzi, njira zosiyanasiyana zimagwiritsidwa ntchito. Mwachitsanzo, mukamathamanga kwambiri, muyenera kupuma momwe mungathere, koma mukamagwira ntchito yolimbitsa mtima, muyenera kutsatira njira zokhwima zomwe zingakuthandizeni kuyendetsa bwino ndikuthandizira kuchotsa mafuta owonjezera.
Tiyeni tiwone momwe tingapumulire moyenera tikamathamanga m'malo osiyanasiyana:
Mphamvu | Kupuma bwanji? | Chifukwa chiyani? |
| Kutentha kothamanga | Pumirani kokha kudzera pamphuno. Mutha kunyalanyaza sitepe. | Ngati mupuma kudzera m'mphuno, m'chifuwa mwanu mugwira ntchito, osati diaphragm yanu. Izi zimachepetsa kupsinjika kwa chiwindi ndi ndulu, motero kupewa zopweteka. |
| Kuthamanga kochepa (60-69% kugunda kwa mtima pazipita) | Ndibwino kuti mupume mokwanira. Chiwembucho chikuyenda - 3-3, 2-2 kapena 2-3. | Mukamagwira ntchito mdera lino, ndikofunikira kupatsa minofu mpweya kuti malo osungira amkati mwa glycogen asayambe kuwotchedwa, ndipo thupi limalandira mphamvu kuchokera ku shuga yomwe ili pachiwindi, osati minofu. Pakadali pano, mutha kupuma kale osati ndi chifuwa, koma ndi chifundiro. |
| Kuthamangira m'dera la cardio (njira yowotchera mafuta, 70-79% yazambiri) | Ndikofunika kupuma kudzera m'mphuno. Chiwembu 2-2 kapena 2-3. | Mukamathamanga mdera la cardio, muyenera kuwunika mayendedwe anu ndikupumira momwemo. Zinthu ziwirizi zimachepetsa nkhawa zomwe zimabwera pachiwindi ndi ndulu, zomwe zimakuthandizani kuti mukhale okhazikika nthawi yayitali ndikupewa kupweteka. |
| Kuthamanga kwamphamvu kwambiri (kugunda kwa mtima kupitirira 80% pazipita, gwirani ntchito m'dera la anaerobic) | Ndikofunika kupumira pakamwa theka la mpweya. Chiwembucho chimasankhidwa payekhapayekha kuti chikhale chosavuta. | Mukamathamanga kwambiri, ndikofunikira kupumira theka la mpweya kuti muchepetse kukakamira kwa ziwalo zamkati, izi zimachepetsa kupweteka. |
| Nthawi yothamanga | Ndikofunika kupuma kudzera m'mphuno, theka lakulera. | Zofanana ndi kuthamanga kwambiri. |
Malangizo ena
Pali malangizo ena angapo opumira omwe angakuthandizeni kukonza magwiridwe antchito:
- Pumani mwanthabwala. Kumbukirani kuti pakapuma kalikonse mtima wanu umathamanga, ndipo ngati mupuma mwamphamvu komanso mosakhazikika, ndiye kuti mumapanga "arrhythmia", yomwe imakulitsa katundu osati pamtima pokha, komanso ziwalo zonse.
- Ngati zikupweteka m'mbali mwanu, tengani gawo, pumani mozama komanso pang'onopang'ono. Mukamakoka mpweya, kanikizani pamalo omwe akhudzidwa ndi zala zanu, ndipo mutatulutsa mpweya, tulutsani. Pambuyo pa kuzungulira kwa 2-3, ululu uyenera kusiya.
- Ngati mtima wanu ukuyamba kuchita phokoso mukamathamanga, muchepetseni mphamvu ndikusinthira pakamwa pakakhungu.
Mwachidule
Popeza mwadziwa njira yolondola yopumira ndi mphuno yanu mukamathamanga, simudzangokhala ndi thanzi labwino (mbaliyo imasiya kupweteketsa), komanso kukulitsa magwiridwe antchito anu, kuwonjezera, kufulumizitsa njira yoyaka mafuta.
Chofunika kukumbukira ndikuti ngati mukuthamanga kwambiri (pa mpikisano kapena WOD yovuta kwakanthawi), kupuma ndikofunikira, komabe, ngati mukusowa mpweya, ndibwino kusinthira kupuma pang'ono. Ntchito yanu yayikulu ndikupatsa thupi mpweya wokwanira. Kuphunzitsidwa pafupipafupi mdera la aerobic kumakuthandizani kukulitsa mapapu anu ndi minofu ya mtima, yomwe ingakuthandizeni kuti muziyenda motalikirapo, mwachangu komanso mosasokoneza njira yopumira.
