Kuthamanga mutagona (Wokwera phiri) kumatanthawuza machitidwe omwe amafunikira kuti athe kupsinjika, makamaka pamakina am'magazi. Chifukwa chake, kuti muthe kuchita bwino kwambiri, ndikofunikira kwambiri kuti mukhale ndi nthawi. Kuthamangira pamalo abodza kumakhala kothandiza kwambiri ngati kuchitidwa munthawi yapadera, pophatikizana limodzi ndi zolimbitsa thupi komanso zolimbitsa thupi kuti mukhale ndi kulumikizana kwama cell ndi dexterity.
Pindulani
Kuthamangira pamalo abodza kumakupatsani mwayi wogwiritsa ntchito ma calorie pa nthawi, osagwiritsa ntchito minofu ya m'munsi (mosiyana ndi kuthamanga kwanthawi zonse), komanso kulowetsani kwambiri minofu ya lamba wapachikwama m'mizere. Kuphatikiza apo, mukamayendetsa mwamphamvu kwambiri ndi miyendo yanu, ndiye kuti katunduyo amagwera pachifuwa, pamatope ndi kutsogolo.
Apanso, ziyenera kudziwika kuti, mosiyana ndi kuthamanga kwanthawi zonse, minofu yonse yakumbuyo kwa ntchafu ndi quadriceps imakhudzidwa chimodzimodzi, pomwe ikuyenda maulendo ataliatali makamaka imanyamula cholembera cha ng'ombe, ndikuyenda mtunda wautali - ma flexors. Ndipo mwina chinthu chofunikira kwambiri pazochitikazi ndikuti sizimafuna malo ambiri kuti amalize. Momwemonso, kuchokera pakuwona zotsatira za aerobic, mayendedwe ndi ma burpees, kulumpha chingwe, kuthamanga nthawi zonse.
Njira zolimbitsa thupi
Chifukwa chake, tiyeni tiwunikire luso lochita zolimbitsa thupi, titha titagona tulo. Udindo woyamba:
- Chithandizocho chagona, mwendo umodzi wapindidwa pamaondo ndi ziuno.
- Chachiwiri chimabwezeretsedwa, ndipo, mosiyana, sichimasulidwa.
- Kuthandizira zala zakuthambo ndi mitengo ya kanjedza.
Pazizindikiro, timakankhira pansi zala zakumiyendo zonse ziwiri, pomwe thupi limasamutsidwa m'manja mwake kwa masekondi pang'ono, kuti likhalebe, pakadali pano likufunika kulimbitsa minofu ya pachifuwa, kukanikiza zikhatho pansi ndikukoka pang'ono m'chiuno pachifuwa. Mwendo womwe udali wopindidwa pa bondo umawongoka ndikukhazikika, m'malo mwendo wopindika kale.
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Nthawi yomweyo, chiwalo, chomwe sichimatuluka, chimapinda maondo ndi ziuno, chimakokera pachifuwa. Chofunikira ndikuti masokosi amiyendo yonse azikhala pansi nthawi yomweyo. Komanso, nthawi yonse yochita masewera olimbitsa thupi, m'mimba muyenera kusungidwa mokhazikika komanso pamimba kukokedwa. Izi ndizofunikira kukhazikika kwa msana wam'mimba ndipo, moyenera, kuti muchititse chitetezo cha masewera olimbitsa thupi.
Kupuma kumafunika mosalekeza, pagulu lonse la kayendetsedwe kake: mpweya umatha kugwa pansi, ndikutulutsa mpweya panthawi yopuma. Kugwira mpweya wanu sikuvomerezeka kwathunthu.
Kupindika ndi kutambasuka m'malumikizidwe a miyendo kuyenera kuchitidwa mokwanira mwamphamvu. Kutambasuka kosakwanira kwa mawondo ndi ziuno kumabweretsa kutopa msanga kwa minofu ya ntchafu ya quadriceps, chifukwa cha acidification yawo yochulukirapo, kuphatikiza apo, zinthu zimapangidwa palimodzi pakuwonongeka kwa kutuluka kwa magazi kuchokera minofu, motsatana, kuchuluka kwa mpweya wopezeka kwa njira ya oxidative phosphorylation kumachepa. Minofu yanu imapanga mphamvu ya anaerobic yolumikizira minofu - izi, zimabweretsa kuwonjezeka kwakukulu kwa ayoni wa hydrogen mu minofu.
