Izi makamaka zimadalira nthawi ndi kugunda kwa mtima.WopondapondaKuthamanga kuli kwa maphunziro a aerobic, ndi liwiro lalikulu pakati pa 7 ndi 9 kukhala koyenera kwambiri. Otchani shuga m'thupi mphindi 20 musanayambe kuthamanga, ndipo nthawi zambiri muyambe kuwotcha mafuta pakadutsa mphindi 25. Choncho, ine ndekha ndikukhulupirira kuti kuthamanga kwa aerobic kuyenera kupitilizidwa kwa mphindi 40 mpaka 60, yomwe ndi nthawi yoyenera kwambiri. Kumbukirani kutambasula mukatha kuthamanga.
Ngati ndi nthawi yomanga minofu, ndi bwino kuti musakhale ndi okosijeni kwa nthawi yayitali mutatha mankhwala a anaerobic, ndipo imatha mpaka mphindi 40, mwinamwake idzawotcha minofu. Ndikuyembekeza kuti mutha kulimbikira ndikukwaniritsa zolinga zanu posachedwa pochepetsa kuchepetsa mafuta kapena kupeza minofu.
Zimatengera cholinga cha kuthamanga kwanu.
1. Anthu omwe ali ndi cholinga chochepetsa mafuta
Zimatengera osachepera mphindi 30 za maphunziro paWopondapondakukwaniritsa zotsatira.
Zoonadi, sizikutanthauza kuti sikugwira ntchito mkati mwa mphindi 30
Kwenikweni, kuyambira mphindi yoyamba yothamanga, mafuta akudya.
Pokhapokha mumphindi 30 zoyambirira, kumwa uku kumakhala kosasamala, ndipo mphamvu zambiri zimaperekedwa ndi glycogen osati mafuta.
Chifukwa chake, kuthamanga pakati pa mphindi 30 ndi ola la 1 ndikokwanira kwambiri pakuchepetsa thupi.
2. Chiŵerengero cha anthu omwe akufuna chithandizo chamankhwala
Palinso othamanga ambiri amtunduwu.
Pakati pawo, pali anthu omwe amaphunzitsa ntchito yawo yamtima, omwe amalepheretsa kubwereranso pambuyo powonda bwino, ndi ena azaka zapakati ndi okalamba.
Gulu ili la anthu silifuna kuchuluka kwa mafuta ambiri, choncho kuthamanga kwa mphindi 20 mpaka 30 ndikokwanira.
3. Anthu omwe amafuna kutenthetsa
Ophunzitsa mphamvu zambiri amakonda kugwiritsa ntchito kuthamanga ngati masewera olimbitsa thupi.
Ndikoyenera kuthamanga kwa mphindi 5 mpaka 10.
Chifukwa zopatsa mphamvu zothamanga zimachokera ku shuga koyambirira, ndipo mphamvu yophunzitsira mphamvu imaperekedwanso ndi glycogen.
Choncho kuthamanga kwambiri kumakhudza ntchito yophunzitsa mphamvu, ndipo mphindi zochepa ndizokwanira.
Nyengo yachilimwe imakhala yotentha kwambiri, ndipo ngakhale kupita kunja kumafuna kulimba mtima. Choncho anthu ambiri akusankha kupita ku masewero olimbitsa thupi. Atangolowa mu masewera olimbitsa thupi, treadmill ndithudi ndi yotchuka kwambiri. Anthu ambiri amasankha kuthamanga pa treadmill, koma ma treadmill amakhalanso ndi chidziwitso chochuluka. Ngati kugwiritsidwa ntchito molakwika, kungakhalenso kosavuta kuvulala. Apa, mkonzi adzakuuzani zinthu zina zomwe muyenera kuziganizira pa treadmill.
Choyamba, mosasamala kanthu zamasewera, kutentha ndikofunikira kwambiri. Titha kuchita kaye zolimbitsa thupi zotambasula kuti tithandizire minofu yathu kusinthasintha, kenako timayenda mphindi zitatu kapena zisanu kuti tithandizirenso matupi athu kuti azolowere. Ngati sitichita masewera olimbitsa thupi, n'zosavuta kuyambitsa minofu, minyewa, kapena kuvulala kwina, makamaka nyengo yozizira. Choncho, masewera olimbitsa thupi sayenera kutengedwa mopepuka. Titawotha, timatha kuyenda pa chopondapo kwa mphindi zitatu kapena zisanu kuti mtima ndi mapapu athu zizolowere tisanayambe kuthamanga. Mukayamba kulowa pa chopondapo, musayike liwiro kwambiri. Mutha kuyamba ndi "3" ndikuwonjezera pang'onopang'ono mpaka "3.5", kenako "4", pang'onopang'ono kuwonjezera liwiro kuti thupi lizisintha.
Nthawi zambiri, kupita ku masewera olimbitsa thupi sikungothamanga, komanso kuchita masewera olimbitsa thupi a zida zina. Kuchita masewera olimbitsa thupi pa treadmill kwa nthawi yayitali kungayambitse kutopa, ndipo chofunika kwambiri, kungapangitse kuvala pamodzi. Ngati ipitilira ola limodzi, imatha kukhala yolemetsa m'thupi. Njirayi imakhalanso ndi ntchito yowunika kugunda kwa mtima, ndipo anthu ambiri akhoza kunyalanyaza kukhalapo kwake. Padzakhala mbale yachitsulo pa armrest pafupi ndi treadmill. Manja anu akagwira pa mbale yachitsulo, chopondapo chimalemba kugunda kwa mtima wanu. Kuthamanga kwa mtima kwakukulu kwa munthu aliyense ndi 220- zaka zanu. Ngati mukufuna kuchepetsa thupi, njira yothandiza kwambiri yochitira masewera olimbitsa thupi ndikusunga kugunda kwa mtima wanu pakati pa 60% ndi 80% ya kuchuluka kwa mtima wanu. Makina osambira angagwiritsidwe ntchito kuyang'anira kuthamanga kwa mtima ndikukwaniritsa zolimbitsa thupi. Inde, izi zingathandizidwe mwa apo ndi apo.
Chofunikira kwambiri sikugwirabe chogwiriracho. Manja a treadmill amapangidwa kuti akuthandizeni kukwera ndi kutsika pa treadmill. Kudalira kwambiri pamanja kumatha kukhudza kwambiri ntchito yamtima, zomwe zimapangitsa kuti zikhale zosemphana ndi chilengedwe ngakhale mukuyenda panja. Chofunika koposa, kugwira pamanja pa chopondapo ndi manja anu kumachepetsa mwachindunji kudya kwama calorie ndi 20%. Musangoganiza kuti kuthamanga paWopondapondazingakuthandizeni kuonda, ndiko kumvetsa kolakwika. Mukakhala ndi kumvetsetsa koteroko, mukhoza kukhala wotopa tsiku ndi tsiku ndikuvutikabe kuchepetsa thupi.
Wosindikiza:
Nthawi yotumiza: Jun-14-2024
