Kuthamanga m'mawa: kugwiritsa ntchito bwino, malamulo oyambira ndi mawonekedwe

Kuthamanga kuyambira nthawi zakale (mwina kuyambira kale, ndipo mwina kale) kudziwika kwa anthu ngati a kutsitsimutsa tonic ndi othandizira obwezeretsa. Mpaka lero zolimbitsa thupi zamtunduwu zimakhalabe, popanda kukokomeza, njira yodziwika bwino kwambiri padziko lonse lapansi. Kuchita masewera olimbitsa thupi awo monga othamanga komanso olimbikitsa kukhala ndi moyo wathanzi, kulandira kuchokera kwa iye kuwonjezera pamaphunziro azolimbitsa thupi kumathandizanso pamoyo wawo.

Pali mitundu yambiri yothamanga komanso masewera angapo amasewera, omwe mwanjira inayake amaphatikizapo kuchita masewera olimbitsa thupi. Munkhaniyi tikambirana zothamanga m'mawa, zaubwino ndi zoyipa za nthawi yayitali iyi yophunzitsira kuthana ndi malingaliro ndi malingaliro amomwe mungagwiritsire ntchito Kuthamanga.

Muyenera kuwona:

Momwe mungasankhire nsapato zothamanga: maupangiri ndi mitundu yabwino kwambiri
Azimayi apamwamba 20 othamanga nsapato zothamanga bwino

Zambiri zakuyenda m'mawa

Kuthamanga Kwa m'mawa kumakwanira anthu ambiri omwe akufuna kukhala ndi moyo wathanzi komanso kukhala athanzi. Nthawi zambiri sankhani kuthamanga kwa chitukuko cha kupirira kwamtima ndi kulimbana ndi mafuta. Kuthamanga m'mawa simumangokakamira kugonana ndi zaka zolimbitsa thupi - kuthamanga kumatha aliyense.

Titha kusiyanitsa zingapo Magulu a anthu omwe amalimbikitsa kuthamanga m'mawa:

Anthu omwe ali ndi mavuto onenepa kwambiri. Kungoyenda kokha sikungathetse vutoli kwathunthu, koma athandizanso kupanga njira zoyambirira panjira imeneyi.
Iwo omwe amakakamizidwa (mwina chifukwa cha zatsimikizika za) amakhala ndi moyo wongokhala kuti athetse kulimbitsa thupi komanso kusamalira moyo wawo komanso momwe akumvera.
Ochita masewerawa ("othamanga"), akuchita masewera olimbitsa thupi osiyanasiyana ndikukhala ndi moyo wathanzi.
Otsogola otsogola komanso akatswiri, tanthauzo la maphunziro omwe amatanthauza kuthamanga.
Anthu omwe chifukwa cha ntchito yawo (asitikali, apolisi, opulumutsa, ndi zina zambiri) ayenera kukhala ndi mawonekedwe abwino.

Ubwino wothamanga m'mawa:

Kuthamanga m'mawa kumakhudza minofu ndi malingaliro m'mawa kwambiri. Kuthamanga kumachotsa zotsalira za tulo, zitakhala zosavuta kuti ufike kuntchito.
Kuthamanga m'mawa kumapereka nkhawa zochepa pamsana poyerekeza ndi kuthamanga kwamadzulo. Mtunda pakati pa mafupa amtundawu owerengeka pambuyo pogona usiku, pofika madzulo ma discs a intervertebral disc "SAG" ndikuwonjezera ngozi zakusokonekera msana.
M'mawa kuthamanga pamimba yopanda kanthu, thupi limakhala "lofunitsitsa" kuyamba kugwiritsa ntchito mafuta osungidwa.
Kutseguka m'mawa kwa njira zamagetsi kumathandizira kuthamanga kwa thupi, izi zimapitilira tsiku lonse.
M'malo okhala m'tawuni m'mawa mpweya sunadetsedwe ndi fumbi komanso utsi wamagalimoto.
Pambuyo pa kuthamanga kwam'mawa pamakhala chikhumbo chokhala ndi Chakudya cham'mawa - chofunikira kwa anthu omwe alibe chakudya cham'mawa.
Pali "kuwonjezeka" kwachilengedwe biorhythms yaumunthu: gawo lam'mawa lophunzitsira m'mawa limasanduka kutopa kosangalatsa madzulo kumathandizira kugona.

Kuvulaza kuthamanga m'mawa:

Kusasunthika Kuthamanga kumabweretsa "kadzidzi", mwachitsanzo omwe amavutika kudzuka m'mawa ndipo thupi lawo "limasinthidwa" kuti ligwire ntchito m'mawa.
Kuthamanga m'mawa mopanda kanthu kumakulitsa zotsatira za kutulutsa kwamphamvu usiku: kumachepetsa kupita patsogolo pakulemba minofu.
Kuthamanga Kwa m'mawa kumatha kubweretsa chisokonezo m'gulu kwa iwo omwe ayamba molawirira ntchito. Kuthamangira, kuchepetsedwa kwa nthawi yake yogona sikungawonjezere chitonthozo m'moyo ndipo kungasokoneze ntchito ndipo chifukwa chake, zotsatira zachuma.
Amakhulupirira kuti kwa anthu omwe ali ndi matenda a chiwindi, impso ndi dongosolo la mtima Kuthamanga kosafunikira, ndibwino kusuntha katundu wothamanga madzulo; ndi kovuta kunena.

Kuthamanga pamimba yopanda kanthu kapena mutadya chakudya cham'mawa?

Ponseponse, malingaliro onse pamutuwu kulibe, zonse zimatengera zolinga ndi maphunziro athupi.

Ngati cholinga cha wothamangayo ndikuwotcha mafuta, ndiye kuti kuthamanga mopanda kanthu ndikofunikira: thupi limatha msanga m'masitolo a glycogen ndikulanda mafuta. Khalani ndi njirayi zovuta zazikuluzikulu: zonsezi sizothandiza pakukula kwa minofu - pambuyo pa usiku wa catabolism ya minofu sikungopereka chithandizo, kotero zambiri zimanyamula ndikuthamanga. Zikuwonekeratu kuti kukula kwa minofu munjira yamafunso (vuto lina ndikuti si aliyense amene amafunikira).

Omwe ali ndi nkhawa yosunga minofu yawo, ndibwino kumwa musanadye chakudya chama protein Chakudya cham'mawa, ndipo chakudya "chofulumira" sichingachite mantha, atathamanga, amapita "m'ng'anjo" mwachangu. Gawo laling'ono la chakudya musanathamange lithandizira, ngati silichulukira, osachepera azikhala ndi minofu yolimba.

Kudya kosavuta Chakudya cham'mawa musanathamangitse anthu othinana ndipo anthu owonda: mavuto owonjezera kulemera kwawo m'tsogolo sawopsezedwa, koma mphamvu yochokera pachakudya chotere, imatha kukhala yothandiza kwambiri.

Kuthamanga Kwa m'mawa kapena madzulo?

Chodziwika bwino: anthu amagawika "lark" ndi "owls". Zhavoronki ndiosavuta kudzuka m'mawa (kuwuka pa 6 koloko sivuto kwa iwo), olimba komanso athanzi m'mawa, pambuyo pa nkhomaliro, ntchitoyi ikuchepa ndipo 10 PM Zhavoronki nthawi zambiri amagona. Mu "kadzidzi" ndizosiyana: kutuluka m'mawa kumaperekedwa movutikira kwambiri, theka loyamba la tsiku limapita "kugwedezeka", ndipo theka lachiwiri la tsikulo, amamva mphamvu, kufunitsitsa kugwira ntchito ndikupanga .

Wothamanga amafunikira kuwunika mozama kupezeka kapena kupezeka kwa kuthekera kodzuka m'mawa ndi maphunziro am'mawa: ngati kudzuka pa seveni m'mawa kumaperekedwa movutikira kwambiri ndipo lingaliro loti Kuthamanga kumayambitsa mantha kudzera mumsana wanga - ndibwino kuti musadzipweteke nokha ndikuthamanga madzulo. Lingaliro lakuwuka koyambirira lingayambitse tulo tofa nato usiku, nkhawa podikirira alamu sikungakupatseni mpumulo wabwinobwino usiku. Kuthamanga m'mawa (chimodzimodzi ndi madzulo) sikuli kwa aliyense, zimatengera "pulogalamu" yomwe imabadwa mwa munthu. "Kubwezeretsedwa" kuchokera ku "kadzidzi" kupita ku "lark" ndizosatheka.

Ngati mungadzuke m'mawa kumaperekedwa, ngati sikophweka, koma mopepuka kapena pang'ono - Kuthamanga ndikoyenera kwambiri ndipo, ndimaphunziro oyenera, adzapindula.

Zotsutsana ndi Kuthamanga:

Anthu omwe ali ndi matenda akulu amtima.
Matenda amkati, pachimake ndi osachiritsika (chiwindi, impso, ndi zina zambiri), zomwe sizimangothamanga, koma ambiri masewerawa amatsutsana.
Kuvulala kwamanofu amisempha (makamaka msana, mafupa a mawondo, mapazi, ndi zina zambiri) mpaka kuchira kwathunthu.
Mimba (2 ndi 3 trimesters).
Matenda opatsirana, makamaka limodzi ndi kutentha kwambiri.
Nthawi zobwezeretsa pambuyo pa maopaleshoni, kuvulala, ndi zina zambiri.

Momwe mungadzikakamizire kuthamanga?

Malangizo ochepa osavuta omwe angathandize kuyambitsa Jogging m'mawa ndipo sawataya pamenepo:

Sinthani nthawi yoti mugone madzulo: mugone molawirira ndikudzuka m'mawa ndipo kuthamanga kudzakhala kosavuta.
Kuyeserera koyamba koyambirira ndikwabwino kukonzekera kwa nthawi yayitali (masiku angapo) kumapeto kwa sabata.
Musanayambe kusamba, sambani, tengani njira zonse zaukhondo - izi zithandizira kuthana ndi zotsalira za tulo.
Musanatuluke panja muzichita masewera olimbitsa thupi (makamaka makamaka m'nyengo yozizira).
Mutha kumwa magalasi angapo amadzi kapena tiyi - madzi amachepetsa kukhuthala kwa magazi ndikuthandizira kukonza kutentha kwa thupi mukamathamanga.
Chilimbikitso: ayenera kukumbukira cholinga chimenecho, chomwe chiyenera kuthandiza kukwaniritsa masewera.

Malamulo othamanga m'mawa

Tiyeni tiwone maupangiri osavuta kuti timange gawo loyambirira la maphunziro ndi "kuchotsa" mgulu la maphunziro:

Ndikofunikira kuwunika njira yosavuta yodziyang'anira - kudziyesa pawokha pamtima (kugunda kwa mtima). Malamulo osavuta owongolera kugunda kwamtima mukamathamanga: HR = 180-zaka pazaka. Kuti muyese kugunda kwa mtima ndi zochitika za tsiku ndi tsiku ndizosavuta kugwiritsa ntchito chibangili cholimbitsa thupi.
Muyenera kudziwiratu njira yothamanga, poganizira kuti choyambirira ndichabwino pamanofu a mafupa kuposa malo olimba.
Yambani Kuthamanga pang'onopang'ono kukulitsa nthawi, osathamangira "kuchoka pa bat", komanso kumapeto kwa kuthamanga, kuthamanga kuyenera kuchepetsedwa pang'onopang'ono, kupita kokayenda kumapeto kwa njirayo.
Mutha kugawa ophunzira m'kanthawi kochepa: Mphindi 10 kuthamanga mphindi 10 kuyenda mwamphamvu, mphindi 10 zothamanga ndi mtundu wamaphunziro apakatikati, pazomwe zanenedwa pansipa.
Ndikofunikira kuphunzira kupuma kudzera m'mphuno mukamathamanga: kupumira mkamwa ndikowopsa ndipo kumabweretsa njala ya oxygen.
Mukamathamanga muyenera kuwunika thanzi lanu: masewera olimbitsa thupi sayenera kuzunzidwa ngati pali zovuta zina, milingoyo iyenera kuchepetsedwa.

Nthawi ndi ndandanda yophunzitsira

Othamanga a Novice omwe ali ndi masewera olimbitsa thupi ochepa amatha kuyamba ndikulimbitsa thupi 2-3 sabata: makalasi awiri koyambirira, ndiye mukasintha, onjezani ina. Kuwotcha mafuta kusintha kwakukulu kwama thupi m'thupi kumatha kupezeka pakulimbitsa thupi katatu pamlungu.

Kutalika koyambira kumatha kukhala mphindi 30. Pali zomwe zimatchedwa "lamulo 25 miniti": mwamaganizidwe, munthawi imeneyi, thupi limakhetsa m'masitolo a glycogen ndikuyamba kuwotcha mafuta.

Mukamaphunzira maphunziro, mutha kuwonjezera kuchuluka kwa othamanga mpaka anayi pa sabata komanso kutalika kwake mpaka mphindi 45-60.

Njira yothamanga

Pali njira yopumira yomwe imakupatsani mwayi wopita kutali: masitepe awiri pokoka mpweya, awiri - exhale. Ngakhale osafikira molingana ndi kupuma kumeneku ayenera kukhala kovuta kuti azolowere kuthamanga kumeneku.

Njira zothamangira ndizofanana, mosasamala kanthu za kuchuluka kwa wophunzitsayo: msana uyenera kukhala wowongoka, thupi lopendekekera patsogolo. Pewani kugwedeza torso mbali ndi mbali (ngakhale othamanga ena, monga tawonera kuchokera kujambula kanema wa mpikisano, chilichonse chowopsa m'menemo sichiwona). Maso ayenera kulunjika molunjika (kutsetsereka pansi osapitilira 30 madigiri), osati mapazi. Popita nthawi, othamanga omwe adapangidwa m'masomphenya ozungulira, kuwalola kuti agwirizane ndi "mbali" ya zovuta zosiyanasiyana.

Wothamanga ayenera kudzithandiza ndi manja ake, wopindidwa pangodya ya madigiri 90-120, kuwasunga pafupi ndi thupi. Kusuntha kwa manja ndi miyendo kuyenera kukhala kosemphana: dzanja lamanzere - mwendo wamanja komanso mosemphanitsa. Manja ndi bwino kusonkhanitsa mu "ofooka kulak". Sayenera kukhala yovuta kwambiri pamapewa ndi m'khosi.

Kapangidwe koyenera ka phazi mukamathamanga kumatchedwa "Gudumu loyenda": phazi limayikidwa chidendene choyamba, kenako limazungulira sock pang'onopang'ono. Ndiye, kukankha, chidendene chikukwera mmwamba. Pali Kuthamangira ndi sock (iyi ndi ya othamanga) ndikupanga makina kunja kwa phazi; komabe, woyamba kumeneyu ndi bwino kuphunzira maluso apakati ndi "wheel". Kuthamanga kumene othamanga amathamangitsa mawondo.

Momwe mungathamange kuti muchepetse kunenepa?

Kupambana kwamaphunziro apadziko lonse lapansi ochepetsa thupi kumakhala ndi izi:

Maphunziro oyenera a Methodologically: ngati thanzi likuloleza, ndibwino kuti muphunzire maphunziro apakatikati (HIIT), omwe afotokozedwera pansipa. Kafukufuku watsimikizira kuti HIIT ndiyothandiza kwambiri kuposa Jogging wamba.
Maphunziro oyenera ayenera kufanana ndi mphamvu: kupititsa patsogolo kutayika kwa mafuta pachakudya popanda chakudya "chofulumira" komanso kuchuluka kwa mapuloteni.
Kuchira koyenera pakati pa zolimbitsa thupi: kupumula maola 24-48, kutsatira tsikulo.
Chilimbikitso cha nthawi yayitali: kuchita masewera olimbitsa thupi pafupipafupi komanso kudya moyenera popanda "kusokoneza".
Palibe mitundu yapadera yamitundu, "yochepetsera m'chiuno kapena pamimba". Kutaya mafuta kwanuko ndi nthano, kumwa mafuta kumakhala mozungulira thupi nthawi yomweyo.

Ndi ma calories angati omwe mungagwiritse ntchito

Mukuyenda Jogging (potengera katundu ndiye mtundu wosavuta wolimbitsa thupi) mutha kudya ma calories 200-250 pa theka la ora. Omwe amakhala ngati ovuta kuthamanga pamtunda, wokhoza kuthera kwa theka la ola limodzi mpaka 300-350 kcal.

Ngati mungaphunzitse ukadaulo wapamwamba monga HIIT, mutha kuwotcha kwa theka la ola pafupifupi 7% ma calorie ambiri kuposa Jogging wamba. Zikuwoneka kuti, osati zochuluka, koma kuwotcha mafuta kumapitilira munthawi yopuma ya mithranarkanere, ndipo uwu ndi mulingo wosiyana wa magwiridwe antchito.

Nthawi yothamanga m'mawa

Kuchita masewera olimbitsa thupi ndi chida chachikulu kuonjezera mphamvu yoyaka mafuta m'mawa ndikuyendetsa nthawi yophunzitsira. Maphunziro amtunduwu siabwino kwa oyamba kumene kuyambira pachiyambi, muyenera kukhala ndi luso lamasewera. Pakadali pano adapanga njira zingapo zamaphunziro apakatikati potengera kuthamanga: TABATA Protocol, HIIT (maphunziro apamwamba kwambiri) ndi ena.

Chofunika cha HIIT ndikusinthasintha gawo lamphamvu kwambiri (anaerobic), nthawi zambiri limakhala masekondi 10-15, ndi gawo lotsika kwambiri (aerobic), lokhalitsa nthawi 3-5. Maphunzirowa atha kukhala ozungulira 5-15. Njira yophunzitsira imathandizira kwambiri kagayidwe kake, ndipo kuwotcha mafuta kumachitika osati nthawi yochita masewera olimbitsa thupi, monga momwe zimakhalira nthawi zonse, komanso nthawi yochira mithranarkanere.

Ponena za kuthamanga kwam'mawa ndizotheka kupereka magawo atatu a maphunziro apakatikati, awiri mwa iwo ofanana ndi "classic" HIIT:

Kuyambiranso mtunda wonse wagawidwa m'magawo a 1 mpaka 5 km, wothamanga adagonjetsa chiwembucho mwachangu, ndikudzipatsa mpumulo. Kuyembekezera mpaka kugunda kwa mtima kutsikira kugunda 120 pamphindi (uwu ndi mtundu wofanana wa gawo lochepa kwambiri ku HIIT), akutsegula tsamba lotsatirali.
Kuthamanga kwakanthawi: kuthamanga mtundu wa 150-200 m, othamanga amayendetsa gawo lotsatira (nthawi zambiri zochulukirapo). Kenako, pitani, ndi kuthamanga kachiwiri, ndi zina zambiri.
Kuthamanga kwa tempo (mtundu wovuta kwambiri): mtunda wonse wagawidwa m'magawo angapo ndipo wothamanga aliyense amathamanga liwiro lalitali kuposa loyambalo. Izi siziri kwenikweni pa HIIT, pali mitundu ina yambiri.

Zomwe mungadye musanathamange m'mawa

Asanachite masewera olimbitsa thupi m'mawa amatha kudya kadzutsa: Mwachitsanzo, nthochi yokhala ndi mtedza, gawo laling'ono la yogurt ndi uchi, tiyi kapena khofi wokhala ndi zipatso zochepa zouma, msuzi wa zipatso. Mutha kumwa mapuloteni a whey, ndibwino kuti mudye m'mawa. Zakudya zolemera zomwe zili ndi zomanga thupi zambiri komanso mafuta ziyenera kuchotsedwa pachakudya chotere.

Imwani pang'ono (chakumwa chimodzi kapena ziwiri) chomwe chingakhalepo mukamathamanga: mwina ndi madzi okha kapena isotonic yopangidwa kunyumba ndi mchere, shuga (uchi), ndipo, mwina, ndi mandimu.

Zomwe mungadye mukathamanga

Mukangomaliza maphunziro mutha kumwa kapu yamadzi azipatso kapena isotonica yomwe yatchulidwa kale. Pambuyo pa mphindi 30 kuti mudye: "Chakudya cham'mawa chachiwirichi" chimayenera kukhala mapuloteni. Ndikofunika kugwiritsa ntchito mapuloteni omwe amatha kupukusa mosavuta: nsomba, tchizi, mazira, mkaka, ndi zina .; Mapuloteni a masamba, mutha kugwiritsa ntchito mtedza. Pambuyo poyambiranso, magawo olandila bwino a whey protein.

Chakudya chokhathamira chimatha kukhala ndi mkate (toast rye toast ndiwabwino) komanso chimanga (oat, mpunga, ndi zina zambiri), Pamodzi ndi Chakudya cham'mawa mutha kutenga multivitamin, mavitamini amalowerera mukatha kuthamanga m'mawa.

Kusonkhanitsa ndalama: malangizo kwa oyamba kumene

Pezani zidziwitso zawo pa intaneti pamasamba ndi othamanga pamisewu yothamanga njira zambiri zosangalatsa Kuthamanga, makanema "maphunziro", malingaliro amachitidwe ndi zina zambiri.
Pezani zida zamagetsi zowerengera mtunda, masitepe, kuyeza kwa kugunda kwa mtima: zidzakuthandizani kudziletsa komanso kukulimbikitsani.
Sinthani mayendedwe amachitidwe othamanga ndi maphunzilo: zimatsitsimutsa malingaliro ndikuthandizira kuti musataye chidwi ndi maphunziro.
Ngati nyengo siliyenera kuthamanga (monga mvula yamphamvu, mvula yamphamvu, ndi zina zambiri) - pemphani thandizo la makina a Cardio (elliptical trainer kapena masewera olimbitsa thupi) kuti musaphonye kulimbitsa thupi nthawi zonse. Nyengo ikangotha - bwererani kunjira.
Kuthamanga m'mawa - gulu labwino, koma sikumangokhala kwa iwo okha. Kuyambira ndikuthamanga, popita nthawi, kusiyanitsa maphunziro awo amasewera ndikupeza njira zatsopano zolimbitsira thupi.

Kutenthetsa ndi kutambasula musanathamange

Kudziyimilira musanathamange ndi imodzi mwa maziko a maphunziro abwino. Kutenthetsa kumakonzekeretsa minofu yanu ndi mafupa anu kuti muzitha kulimbitsa thupi ndikuwotha thupi, zomwe sizimangothandiza kupewa kuvulala koma zimapangitsa kuti maphunziro azikhala othandiza kwambiri. Kuyenda pafupipafupi sikutentha musanathamange, onetsetsani kuti mukuchita masewera olimbitsa thupi okonzekera kutentha.

Kutambasula mutatha kuthamanga ndichinthu chofunikira. Popanda kutambasula, minofu imataya matalikidwe, kotero kuti pakapita nthawi mphamvu yothandizira imachepetsedwa. Kuphatikiza apo, kutenthetsa pambuyo Kuthamangira kuti mupewe kupweteka kwa minofu. Komanso Mangirirani mahatchi kugaleta mutatha kuthamanga kumathandiza kuchepetsa kugunda ndi mpweya.

Zochita zolimbitsa thupi musanathamange

Asanachite masewera olimbitsa thupi ovomerezeka kuti akonzekeretse mafupa, minofu ndi mitsempha yantchito yomwe ikubwera. Izi ndizowona makamaka pamitundu yovuta kwambiri yamaphunziro oyenda ngati kuyenda pa "peresechenke" kapena maphunziro apakatikati. M'nyengo yozizira ndipo osasokoneza mafuta otenthetsa (makamaka kwa iwo omwe ali ndi mfundo zolimba). Kutentha kuyenera kukhala osachepera mphindi 5.

Monga masewera olimbitsa thupi mutha kugwiritsa ntchito squats, mapapu patsogolo ndi mbali, mayendedwe ozungulira a manja ndi mutu, kuzungulira kozungulira kwa chiuno ndi mayendedwe ena ofanana. Kuyamba ulendowu ndi kuyenda mwamphamvu, pang'onopang'ono kuthamanga. Tikukupatsani zitsanzo za masewera olimbitsa thupi asanatenge chithunzi chowoneka. Chitani zolimbitsa thupi mbali zonse ziwiri (motsatizana ndi motsutsana), bwerezani kumanja kapena kumanja kapena kumanja.

1. Kasinthasintha kotenthetsa mikono ndi mapewa: Kubwereza 10 mbali iliyonse

2. Malo otsetsereka otenthetsa miyendo ndi mikono: 10 kubwereza mbali iliyonse

3. Bweretsani ndikugwada: 15 kubwereza

4. Kusinthasintha kuti mawondo ofunda: Kubwereza 10 mbali iliyonse

5. Kusinthasintha kwa chiuno chophatikizana: kubwereza 10 mbali iliyonse

6. Kusinthasintha kwa kutentha kwa mwendo: Kubwereza 10 mbali iliyonse

7. Mapale otenthetsera miyendo: Kubwereza 10 mbali iliyonse

8. Ziphuphu zam'mbali zotenthetsera miyendo: Kubwereza 10 mbali iliyonse

9. Kutambasula nthambo: Kubwereza 10 mbali iliyonse

10. Chitetezo cholimbitsa mafupa a akakolopotembenuza 10 mbali iliyonse

Zochita zolimbitsa mutatha kuthamanga

Tanthauzo la Mangirirani mahatchi kugwa ndikubweretsa minofu ndi mafupa mu "bata" potrenirovatsja chikhalidwe. Pa mwendo womaliza wa njirayo muyenera kusinthana kwa Kuthamanga kenako ndikuyenda. Kutalika kwakuchedwa kutha kukhala pafupifupi mphindi 10. Ngati kuthamanga konse kunali kothamanga pang'ono, tanthauzo laphokoso pamenepo.

Monga matako, kutambasula kumathandizira kuchepetsa kupweteka kwa minofu pambuyo pa masewera olimbitsa thupi. Mutha kusankha zolimbitsa thupi zingapo ndikuzichita mutatha kuthamanga. Timapereka zitsanzo za machitidwe otere. Khalani pamalo aliwonse masekondi 15-20 mbali iliyonse.

1. Malo otsetsereka a thupi

2. Kutambasula kwa quadriceps

3. Zowonongeka

4. Kutsetsereka phazi ndi manja ako

5. Kupendekeka phazi

6. Lunge mbali yakuya

7. Kutambasula kwa khoma

8. Kusinthasintha mu squat yakuya

China chomwe ndikofunikira kudziwa za m'mawa

1. Zochuluka bwanji kuthamanga m'mawa?

Malangizo amodzi apa. Ingokonzekerani m'mawa wanu kuti mugwire ndikuthamanga, ndikudya Chakudya cham'mawa, ndikusamba osachedwa kuti izi zigwire ntchito. Zikuwonekeratu kuti muyenera kudzuka m'mawa mpaka 1.5-2, kotero njira yoyenera ya tsikulo, ndikupangitsani kugona usiku womwewo.

7% "kadzidzi" ndi anthu omwe ali ndi molawirira kwambiri amayamba tsiku logwirira ntchito (m'sitolo anthu ambiri amabwera XNUMX koloko m'mawa) ndibwino kuti musadzizunze nokha ndikuchedwetsa maphunziro madzulo. Kusowa tulo nkoyipa kuntchito ndipo kuthawa zosangalatsa kumasandutsidwa chizunzo.

2. Ndi zovala ndi nsapato ziti zomwe zingasankhe kuthamanga?

Nsapato ziyenera kukhala zabwino, zopumira komanso zimatha kuthamangitsa chinyezi (cha nthawi yophukira komanso nthawi yachisanu). Pali nsapato zothamanga zapadera. Mukamasankha, ganizirani mtundu wa kuthamanga komwe kumakonda maphunziro: Kuyenda modutsa malo oyenera oyenera okhala ndi zidendene zogwirira pansi, komanso kwa Sprinter - nsapato zokhala ndi zidendene zochepa.

Zofunikira zomwezo zimagwiranso ntchito ndi kabudula wamkati ndi zovala: ndikofunikira kuti adapangidwa kuchokera kuzinthu zachilengedwe zomwe sizimalola kupuma kwa khungu ndikutulutsa kutentha kwambiri, osakakamiza mayendedwe komanso osapaka khungu m'chiuno chamkati.

3. Kudya usanathamange kapena ayi?

Nkhaniyi yakambidwa kale pamwambapa, yankho limodzi. Ngati mukufuna kuonda, yesetsani kuchita masewera olimbitsa thupi m'mimba yopanda kanthu. Ngati mumachita masewera olimbitsa thupi opanda kanthu mumakhala osasangalala kapena mumasamala za kusunga minofu, ndiye kuti mupange chakudya chamagulu Chakudya cham'mawa kapena chotupitsa.

Mphamvu zimadalira zolinga za wophunzitsidwayo komanso zomwe amakonda. Mulimonsemo, muyenera kukumbukira: kuti muchepetse thupi sizitanthauza kudzipha nokha, ndizolakwika. Zakudya zolembedwa bwino komanso masewera olimbitsa thupi ndizofunikira pakuwotcha mafuta.

4. Zobweretsa m'mawa kuthamanga?

Mutha kugula lamba wapadera wa Jogging, momwe munganyamulire botolo laling'ono lamadzi, foni yam'manja komanso njira zochizira mabala mukagwa kapena kuvulala. Ndikofunikanso kwambiri kupeza cholumikizira chapadera chowunikira kugunda kwa mtima, nthawi ndi mtunda kapena chida china chilichonse cha othamanga.

5. Kodi malo abwino kwambiri othamangira kuti?

Ndibwino kuti musankhe Kuyenda m'malo obiriwira, posankha mayendedwe azinyalala kuti mulembe zolimba. Kuthamangira m'malo achilengedwe otere sikungopatsa maphunzirowo mphamvu, komanso kumabweretsa malingaliro abwino. Zachidziwikire, simuyenera kusankha malo osamva komanso opanda anthu, makamaka atsikana, osamala za chitetezo chawo sanathenso.

6. Kodi ndiyenera kutentha ndi kutambasula?

Kuchita masewera olimbitsa thupi - zedi, kutambasula - ndikofunikira kwambiri, makamaka nthawi yophukira-nthawi yozizira komanso kuphunzira nthawi.

7. Kodi ndingamwe mowa ndikuthamanga, ndipo ndimwe bwanji?

Inde. Kumwa mukamayenda mtunda wautali kudzakuthandizani: muyenera kumwa pang'ono (SIPS) madzi kapena isotonic pakafunika kutero.

8. Zoyenera kuchita ngati wabayidwa m'mbali pamene ukuthamanga?

M'mabukuwa fotokozerani zosiyana za zomwe zimayambitsa kupweteka kwa hypochondrium kumanja kapena kumanzere. Ambiri chifukwa cha ululu kumanja - spasms mu zakulera, ndipo, chifukwa, ndi kusefukira ndi magazi a kapisozi kapisozi.

Kuti athane ndi vutoli muyenera kupita kokayenda (osayima mwadzidzidzi, kungokulitsa ululu), kupumula minofu ya thupi. Pitani kuti mupume modekha. Kangapo kuti kujambula minofu ya m'mimba - izi zitha kuthandiza kufalitsa stasis yamagazi.

9. Kodi ndizotheka kuyenda, ngati watopa?

Inde, mutha, palibe "chigawenga" mu ichi sichiri; Komanso, mitundu ina yazigawo zolimbitsa thupi zimaphatikizapo kuphatikiza kuthamanga ndi kuyenda mwamphamvu. Muyenera kuganizira za thanzi lanu.

10. Momwe mungalimbane ndi zilonda zopweteka mutatha kuthamanga?

Njira yabwino yochepetsera kupweteka pambuyo pa kulimbitsa thupi - kulumikizana kolondola ndi kutambasula. Popita nthawi, kukulitsa kulimba kwa kupweteka kwa minofu kumachepa. Thandizani kutikita minofu ndikusamba kofunda. Mwambiri, zotsatira zakuchedwa kupweteka kwa minyewa mukatha kuchita masewera olimbitsa thupi (kuchedwa kofulumira kwaminyewa yam'mimba) sizachilendo.

Onaninso:

Crossfit: ndi chiyani, maubwino ndi zovulaza, maphunziro azoyang'anira komanso momwe mungakonzekerere
Maphunziro ogwira ntchito: ndi chiyani, zabwino ndi zoyipa, mawonekedwe, ndi masewera olimbitsa thupi
Momwe mungachotsere mafuta am'mimba: malamulo oyambira, maupangiri, mawonekedwe ndi masewera olimbitsa thupi

Kuthamanga m'mawa: kugwiritsa ntchito ndi kuchita bwino, malamulo oyambira ndi mawonekedwe