CrossFit imawerengedwa kuti ndi imodzi mwamasewera omwe "amafinya" kwa anthu ambiri. Nthawi zambiri mdera mumamveka mawu, monga: "mutaphunzira, kunyansidwa kumabwera" kapena mumamva madandaulo okhudza kupondereza thupi mopitirira muyeso. Koma mbali monga kutentha pambuyo pa masewera olimbitsa thupi sikuganiziridwa, chifukwa chizindikiro choterechi chimadziwika kuti ndichizolowezi. Kodi zili choncho? Tiyeni tione nkhaniyi mwatsatanetsatane.
Chifukwa chiyani ukuwuka?
Kodi pangakhale malungo atatha masewera olimbitsa thupi? Ikakwera, ndi yoipa kapena yachibadwa? Kuti tiyankhe mafunso awa, m'pofunika kuphunzira zovuta zonse zomwe zimachitika ndi thupi panthawi yophunzitsidwa.
Kupititsa patsogolo kagayidwe kake
Pogwira ntchito ndi projectile, timayenda kwambiri kuposa m'moyo watsiku ndi tsiku. Zonsezi zimabweretsa kufulumizitsa kwa mtima komanso kufulumira kwa kagayidwe kake. Kuwonjezeka kwachangu kwa njira zazikulu kumabweretsa kuwonjezeka pang'ono kwa kutentha.
Mbadwo wotentha
Pakulimbitsa thupi, kuti tichite zinthu zina (kukweza barbell, kuthamanga pa chopondera), timafunikira mphamvu yochuluka, yomwe imatulutsidwa ndi michere. Kuwotcha zakudya nthawi zonse kumachitika ndikutulutsa kutentha, komwe kumayendetsedwa ndi thukuta lina. Koma thupi silileka kuwotcha michere mukamaliza masewera olimbitsa thupi, zomwe zingayambitse kutentha pang'ono panthawi yakuchira.
Kupsinjika
Kudziphunzitsa kwokha kumawononga. Zomwe timachita tikamachita masewera olimbitsa thupi zimang'ambika minofu yathu, kukakamiza makina onse kugwira ntchito mpaka kumapeto. Zonsezi zimabweretsa kupsinjika, komwe kumatha kufooketsa chitetezo chamthupi. Ngati katundu anali wochuluka, kapena thupi likulimbana ndi matenda kumbuyo, ndiye kuti kuwonjezeka kwa kutentha ndi zotsatira za kufooka kwa thupi.
Zotsatira zamankhwala apakati
Munthu wamakono amagwiritsa ntchito zowonjezera zambiri. Izi zikuphatikizapo malo owotchera mafuta. Kuyambira ndi L-carnitine wosalakwa ndikutha ndi mankhwala opha omwe amachulukitsa magwiridwe antchito.
Pafupifupi mafuta onse owotcha mafuta komanso asanalowe kulimbitsa thupi omwe cholinga chake ndi kuwotcha mafuta chifukwa mafuta awo amakhudza kutentha kwa thupi. Izi zitha kuchitika m'njira ziwiri:
- Onjezani kuchuluka kwanu kwamagetsi. M'malo mwake, izi zimakweza kutentha kukhala 37.2, chifukwa chake thupi limayesa kubwezeretsa boma, lomwe limagwiritsa ntchito mphamvu zambiri (kuphatikiza mafuta).
- Kusinthira ku malo osungira mafuta powonjezera katundu pagulu laminyewa yamtima.
Poyamba, mu nkhani yachiwiri, triglycerides imagwiritsidwa ntchito ngati mphamvu, yomwe, ikawotchedwa, imatulutsa 8 kcal pa g motsutsana ndi 3.5 kcal pa g yochokera ku glycogen. Mwachilengedwe, thupi limalephera kuthana ndi mphamvu zotere nthawi imodzi, zomwe zimabweretsa kutentha kwina. Chifukwa chake mphamvu yowonjezera kutentha kwa thupi mutatha kuchita masewera olimbitsa thupi komanso mutatha.
Nthawi zambiri, payekhapayekha, zinthu zonsezi sizingasinthe kwambiri kutentha kwa thupi, komabe, ponseponse, mwa anthu ena, zimatha kuyambitsa kukwera kwakukulu, mpaka madigiri 38 ndi kupitirira apo.
Kodi mungachite masewera olimbitsa thupi ndi kutentha?
Izi zimadalira chifukwa chomwe mumakhalira ndi malungo pambuyo pa kulimbitsa thupi. Ngati vutoli limakhudzana ndi kufooka kwa chitetezo cha mthupi, ndiye kuti maphunziro sanalimbikitsidwe, chifukwa maphunziro ndiwowonjezera kupsinjika kwa thupi. Monga kupsinjika kulikonse, imatha kukhumudwitsa kwakanthawi pathupi, zomwe zitha kukulitsa matendawa.
Ngati mukugwedezeka chifukwa chodzaza thupi, ndiye kuti muyenera kuyang'anitsitsa osati kokha kupsinjika ndi kutentha, komanso zovuta zamankhwala zomwe mumagwiritsa ntchito.
Makamaka, kuwonjezeka kwa kutentha kumatha kubwera kuchokera:
- kutenga zovuta zisanachitike;
- kafeine kuledzera;
- zotsatira za mankhwala owotcha mafuta.
Poterepa, mutha kuphunzitsa, koma pewani mphamvu yayikulu. M'malo mwake, ndibwino kuti muzichita masewera olimbitsa thupi ku maofesi a aerobic ndi masewera olimbitsa thupi. Mulimonsemo, musanachite masewera olimbitsa thupi, muchepetse kuchuluka kwa zowonjezera zomwe zimagwiritsidwa ntchito pochepetsa chiwonetsero cha zoyipa.
Ngati tikulankhula zakukwera pang'ono kwa kutentha (kuyambira 36.6 mpaka 37.1-37.2), ndiye kuti izi ndizomwe zimangotenthetsera katundu. Kuchepetsa kutentha pankhaniyi, ndikwanira kuonjezera kuchuluka kwa madzimadzi omwe amadya pakati pa njira.
Kodi mungapewe bwanji?
Kuti tikwaniritse kupita patsogolo kwamasewera, ndikofunikira kuti mumvetsetse chifukwa chomwe kutentha kumakwera mutaphunzitsidwa, komanso kudziwa momwe mungapewere izi.
- Imwani madzi ambiri panthawi yolimbitsa thupi. Kuchulukanso kwamadzi - thukuta kwambiri, silimatha kutentha.
- Chepetsani kumwa koyambirira kwa khofi.
- Osagwiritsa ntchito mankhwala osokoneza bongo.
- Sungani zolemba zanu zamaphunziro. Amapewa kupondereza.
- Pezani masewera olimbitsa thupi mukamachita masewera olimbitsa thupi.
- Bwezeretsani kwathunthu pakati pa zolimbitsa thupi. Izi zichepetsa zovuta zoyipa zamaphunziro.
- Pezani zakudya zomwe mumadya. Izi zidzakuthandizani ngati mungapitirire mlingo woyenera, womwe umabweretsa zotupa m'chiwindi ndi impso.
Timalimbana ndi kutenthedwa thupi
Ngati mutaphunzira muyenera kupita kumsonkhano wamabizinesi, kapena kumachitika m'mawa, muyenera kudziwa momwe mungachepetsere kutentha mpaka malire.
| Njira / njira | Mfundo yogwiritsira ntchito | Chitetezo chaumoyo | Zotsatira pazotsatira |
| Zamgululi | Mankhwala osagwiritsa ntchito zotupa: kupumula kwa kutupa kumatha kutsitsa kutentha ndikuchotsa mutu. | Pogwiritsidwa ntchito pang'ono, imakhala ndi poizoni wochepa pachiwindi. | Imachepetsa maziko a anabolic. |
| Paracetamol | Wothandizira antipyretic wokhala ndi vuto la analgesic. | Ndizowopsa kwambiri pachiwindi. | Zimayambitsa kupsinjika kowonjezera paziwalo zamkati. Imachepetsa maziko a anabolic. |
| Asipilini | Antipyretic, non-steroidal anti-yotupa. Ali ndi zovuta zingapo zomwe sizigwirizana ndikudya m'mimba mopanda kanthu kapena ngati njira yodzitetezera mukangolimbitsa thupi. | Lili ndi zotsatira zopatulira, osavomerezeka kuti mugwiritse ntchito mutayesetsa kwambiri. | Kuchulukitsa katabolism, komwe kumabweretsa kuchepa kwa minofu. |
| Tiyi wa mandimu ofunda | Oyenera ngati kukwera kwa kutentha kumakhala chifukwa chakuwonjezeka kwapanikizika. Vitamini C imathandizira chitetezo chamthupi, madzi otentha amachititsa thukuta, lomwe limachepetsa kutentha. | Kutulutsa tiyi kumatha kubweretsa kupsinjika kowonjezeka paminyewa yamtima. | Vitamini C imathandizira kuchira mwachangu. |
| Madzi ozizira | Kuzizira kwakuthupi kwa thupi kumakupatsani mwayi wobwezera kutentha kwa thupi kwakanthawi. Osavomerezeka ngati akuwonjezeka kapena chizindikiro choyamba cha chimfine. | Zingayambitse chimfine. | Imathandizira kuchira, imachepetsa kuchepa kwa lactic acid mu minofu ya minofu. |
| Kusisita ndi viniga | Njira zadzidzidzi zochepetsera kutentha kuchokera ku 38 ndi kupitirira. Viniga amagwirizana ndi thukuta la thukuta, ndikupangitsa kutentha, komwe kumakweza kutentha pang'ono kenako kumazizira thupi. | N'zotheka sayanjana. | Sizikhudza. |
| Madzi ozizira | Amaziziritsa thupi pang'ono pang'ono. Zimathandiza panthawi yomwe kutentha kumayambitsidwa ndi kuchepa kwa madzi m'thupi komanso kuwonjezeka kwa kagayidwe kake, kumatengedwa ngati njira yabwino. | Mwamtheradi otetezeka | Osakhudzidwa kupatula nthawi yowuma. |
Zotsatira
Kodi kutentha kumatha kukwera mutatha masewera olimbitsa thupi, ndipo ikakwera, kodi izi zingakhale zofunikira? Ngati muyeza kutentha kwanu mphindi 5-10 mutaphunzira, palibe cholakwika pakuwonjezeka pang'ono pakuwerenga. Koma ngati kutentha kukuyamba kukwera pambuyo pake, ichi ndiye kale chizindikiritso chochokera mthupi chokhudzidwa kwambiri.
Yesetsani kuchepetsa kulimbitsa thupi kwanu kapena kupewa malo oyaka mafuta. Ngati kutentha kwapamwamba mutaphunzira tsiku lotsatira kwakhala kosasintha, muyenera kuganizira za kukonzanso kwathunthu zovuta zanu kapena kufunsa dokotala.
