Tonsefe tikufunafuna njira zowonda, zokwanira, zolimbikira, komanso kumva bwino. Kutengera ndi kafukufuku wambiri, asayansi apanga zochitika zopindulitsa kwambiri zolimbitsa thupi, moyo wathanzi komanso kusangalala. Izi ndizochita masewera olimbitsa thupi.
Sindimadziona ngati wokonda masewera olimbitsa thupi komanso ndimakonda kukhala nthawi yochitira masewera olimbitsa thupi ndi ma dumbbells, koma palibe katundu wambiri womwe ungathandize thupi lonse, kuphatikiza mtima ndi ubongo, monga masewera olimbitsa thupi. Kugwira ntchito ziwalo zingapo nthawi imodzi kumafunikira kulimba, mphamvu, kulingalira, kuzindikira ndi kudzikongoletsa.
Choyamba, tiyeni tikumbukire kuti kuchita masewera olimbitsa thupi ndi chiyani. Chidziwitso chimaperekedwa ndi mawu omwewo, opangidwa kuchokera ku Greek "aero" - "mpweya". Mfundo ya masewera olimbitsa thupi ndi kugwiritsa ntchito mpweya wochuluka ndi minofu (mosiyana ndi mphamvu ya anaerobic mphamvu, pamene mphamvu imapangidwa chifukwa cha kuwonongeka kwa mankhwala kwa zinthu zingapo mu minofu popanda mpweya wa oxygen). Chifukwa chake, maphunziro a aerobic amadziwika ndi:
- nthawi ndi kupitiriza,
- mphamvu pang'ono,
- kuphatikiza minofu yambiri mthupi lonse,
- kuchuluka kwa kugunda kwa mtima ndi kupuma.
Zochita zolimbitsa thupi za aerobic zikuyenda, kuyenda, kupalasa njinga, kusambira, kuvina, masewera olimbitsa thupi, ndi zina zotero. Kutha kuchita masewera olimbitsa thupi ndi kogwirizana kwambiri ndi dongosolo la mtima, lomwe limapereka minofu ndi mpweya ndi michere. Chifukwa chake, maphunziro a aerobic amatchedwanso maphunziro a cardio.
Kafukufuku wambiri akuwonetsa kulumikizana kwamphamvu pakati pa zolimbitsa thupi ndi thanzi. Mmodzi mwa iwo adakhudza azimayi 300 omwe adamenya khansa ya m'mawere. Adapeza kuti patadutsa sabata imodzi yochita masewera olimbitsa thupi, azimayi samadzimva kutopa, mphamvu, ndipo amatha kumaliza kafukufuku wapaintaneti wokhudzana ndi kafukufukuyu. Chifukwa chake, zolimbitsa thupi zitha kukhala chithandizo cholonjeza cha kufooka kwa chidziwitso chokhudzana ndi khansa.
Pakafukufuku wina, asayansi adatsimikiza kufunikira koti kuchita masewera olimbitsa thupi kuti mukhale osangalala. Zochitika za tsiku ndi tsiku za odwala omwe ali ndi vuto lachipatala zimaphatikizapo kuyenda tsiku lililonse kwa mphindi 30. Pambuyo pa masiku 10, malingaliro a odwala adakula, ndipo zizindikilo zakukhumudwa zidachepa. Kuphatikiza apo, kusintha kwamalingaliro ndi malingaliro pazizindikiro zakukhumudwa zidalumikizidwa mwamphamvu. Chifukwa chake, kuchita masewera olimbitsa thupi mochita masewera olimbitsa thupi kumatha kusintha kwambiri malingaliro mwa odwala omwe ali ndi vuto lalikulu lachisoni munthawi yochepa.
Mwachilengedwe, asayansi akufuna kuti afotokoze momwe masewera olimbitsa thupi "amagwirira ntchito" komanso chifukwa chake masewera olimbitsa thupi amakhudza kwambiri ubongo. Nayi chifukwa chimodzi chofotokozera: magazi amayenderera mthupi lonse, ndipo izi zimathandiza ubongo kulandira mpweya wochuluka womwe ukufunikira, chifukwa chake, kuti ugwire bwino ntchito komanso "pakufuna". Kuchita masewera olimbitsa thupi, komwe kumalimbikitsa magazi kupita muubongo, kumachepetsa kuwonongeka kwachilengedwe kwa minofu yaubongo.
Mwachiwonekere, ndichifukwa chake kuti zotsatira zina zomwe masewera olimbitsa thupi amabweretsa kuubongo wathu zimakhazikitsidwa. Ndikulankhula zochepetsa kuchepa kwa sitiroko mwa iwo omwe amachita masewera olimbitsa thupi nthawi zonse. Chifukwa chake, asayansi ku Yunivesite ya Texas adapeza kuti masewera azaka zapakati pa 45 ndi 50 amachepetsa chiopsezo cha sitiroko pokalamba kupitilira theka. Kafukufukuyu adakhudza amuna ndi akazi pafupifupi 20 ndipo adayeza mayeso olimba pa makina opondera. Asayansi adasanthula kusintha kwa zizindikiritso zaumoyo wawo mpaka zaka 65 ndipo adazindikira kuti: omwe mawonekedwe awo anali abwinoko, 37% samatha kudwaladwala atakalamba. Kuphatikiza apo, zotsatirazi sizidalira pazinthu zofunika monga matenda ashuga komanso kuthamanga kwa magazi.
Ndipo mfundo ina yofunika kwambiri: zikutanthauza kuti kuti mupindule kwambiri ndi masewera olimbitsa thupi, simuyenera kugwira ntchito mopitirira muyeso, maphunziro ochepa ndi okwanira! Olemba nkhani mu nyuzipepala ya American Medical Association Internal Medicine adawunika kufunikira kwa malangizo aboma aku US aku 2008 pakuchita masewera olimbitsa thupi (mphindi zochepa za 150 zolimbitsa thupi zolimbitsa thupi sabata iliyonse, kapena mphindi 20 patsiku). Asayansi adasanthula zomwe adafufuza kale kuposa amuna ndi akazi aku America aku Europe ndi aku 660. Omwe adatsata malamulowa adachepetsa chiopsezo chofa msanga ndi gawo limodzi. Zotsatira zabwino kwambiri zakayenda tsiku lililonse kwa mphindi XNUMX, sichoncho? Chifukwa chake masewera olimbitsa thupi amatha kuonedwa kuti ndi masewera olimbitsa thupi kuti akhale ndi moyo wautali.
Ndipo apa pali chinthu china chochititsa chidwi kuchokera ku kafukufuku yemweyo: kupitirira zomwe zidavomerezedwa kawiri kapena katatu kumangopatsa malire ochepa kuposa "ochepa" Mwanjira ina, kuchita masewera olimbitsa thupi pang'ono ndikopindulitsa kwambiri kuposa kusachita konse, komanso kopindulitsa kuposa kudzilemetsa ndi kuchita masewera olimbitsa thupi kwakanthawi komanso pafupipafupi. Zikuwoneka kwa ine kuti ichi ndi chilimbikitso champhamvu choti pamapeto pake muziyenda pang'ono, kuthamanga, kusambira, kupalasa njinga, kuvina kapena mitundu ina ya zochitika za aerobic chizolowezi cha tsiku ndi tsiku, chifukwa chiyembekezo cha moyo wanu, thanzi lanu, kusangalala kwanu zili pachiwopsezo!
Ngati zikukuvutani kusankha masewera olimbitsa thupi omwe akukuyenererani, yesani kuthamanga! The Journal of the American College of Cardiology inanena kuti kuthamanga kungathandize kuchepetsa kufera ku matenda, kuphatikizapo matenda amtima, mosasamala kanthu za kutalika, kuthamanga, kapena kuthamanga kangati! Kwa zaka khumi ndi theka, asayansi atolera zambiri zaumoyo wa amuna ndi akazi oposa 55 zikwi kuyambira zaka 18 mpaka 100. Othamanga ali 30% ocheperako pachiwopsezo chofa kwathunthu ndipo 45% yocheperako pachiwopsezo chofa ndi matenda amtima kapena stroke. Komanso, ngakhale pakati pa othamanga omwe anali onenepa kwambiri kapena osuta, kufa kunali kotsika poyerekeza ndi anthu omwe samachita masewera, mosasamala kanthu za zizolowezi zawo zoyipa komanso kunenepa kwambiri. Zinawonekeranso kuti othamanga amakhala ndi moyo zaka pafupifupi 3 kuposa omwe sanathamange.
Palinso maubwino ena azaumoyo okhudzana ndi masewera olimbitsa thupi mwachidule. Kukhala moyo wongokhala kumawonjezera chiopsezo chokhala ndi matenda ambiri (matenda ashuga, matenda amtima ndi impso, kunenepa kwambiri, ndi ena). Ndipo vuto ndilakuti ngati mumakhala nthawi yayitali osagwira ntchito (mwachitsanzo, muofesi), ndiye kuti ngakhale masewera am'mawa kapena madzulo sangabwezeretse kuwonongeka komwe kwakhudza thanzi lanu m'maola ochepa omwe mudakhala pampando wantchito. Chifukwa chake, kafukufuku waposachedwa adawonetsa kuti omwe amangodzuka ola lililonse kuyenda kwa mphindi ziwiri zokha amachepetsa chiopsezo chofa msanga ndi 33% poyerekeza ndi anthu omwe amakhala osapumira. Kafukufukuyu ndiwowonera mwachilengedwe ndipo amatilola kuyankhula za kulumikizana pakati pa kukhala ndi moyo wautali komanso kuchita masewera olimbitsa thupi nthawi yayitali tikangokhala muofesi (kapena kwina kulikonse), koma zabwino zomwe zingachitike mchitidwewu zimawoneka ngati zoyesa. Bonasi: Asayansi ku Yunivesite ya Stanford adapeza kuti kuyenda kumawonjezera luso ndi 60%. Chifukwa chabwino chopumira pantchito kwa mphindi zochepa! Nazi njira zisanu ndi chimodzi zosavuta kusunthira nthawi zambiri patsiku lanu logwira ntchito.
Chifukwa chake, kuchita masewera olimbitsa thupi ndi koyenera kwa aliyense amene akufuna kuchotsa mapaundi owonjezera, kukonza tulo, kukhala ndi thanzi labwino, ndikukhala ndi moyo wautali. Imeneyi ndimachitidwe abwino oti musangalale. Kuyenda mwachangu, kuthamanga, kusambira, kudumpha, tenisi - sankhani kulawa zolimbitsa thupi zolimbitsa thupi zolimbitsa thupi zomwe zimakulitsa kugunda kwa mtima ndi kupuma. Chitani masewera olimbitsa thupi pafupipafupi - ndipo mudzakhala athanzi komanso osangalala!