Zamkatimu
Zimadziwika kuti kuti muchepetse thupi, muyenera kusuntha zambiri. Kuthamanga ndi contraindicated kwa anthu onenepa kwambiri, ndipo nthawi zina kuyenda n'kovuta ... Koma kusambira alibe contraindications, pali zochepa zoletsa ndi kalata yachipatala chofunika kuti mulibe matenda a khungu.
N’chifukwa chiyani kusambira kuli kothandiza?
Kusambira kungakhale njira yabwino kwambiri yochepetsera kulemera kwa thupi - malinga ngati mumachita masewera olimbitsa thupi pafupipafupi (0 mphindi / katatu pa sabata). Podziwa bwino njira yosambira, kuchita masewera olimbitsa thupi kwambiri komanso kwanthawi yayitali, kumatha kugwiritsidwa ntchito moyenera kuwongolera magwiridwe antchito a dongosolo la circulatory system.
Kusambira kumapangitsa kuti magazi aziyenda bwino, kumalimbikitsa ntchito ya mtima, kumalimbitsa dongosolo la kupuma, minofu ya mafupa, msana, kupanga kaimidwe, komanso kumapangitsa kuti munthu akhale ndi thanzi labwino. Magulu onse a minofu nawonso, koma chifukwa cha malo opingasa a thupi komanso momwe chilengedwe chamadzimadzi chimakhalira, katundu pa kayendedwe ka kayendedwe kake ka kusambira ndi kochepa kuposa kuthamanga kapena kutsetsereka.
Kuphatikiza pa zonsezi, kusambira kumakupatsani mwayi wowotcha 450-600 kcal pa ola limodzi.
Kodi chimachitika n’chiyani tikamasambira?
Awa ndi amodzi mwamasewera omwe amapezeka kwambiri. Kuti mukwaniritse zofunikira zolimbitsa thanzi mukamasambira, ndikofunikira kuti mukhale ndi liwiro lokwanira lomwe kugunda kwamtima kumafika kugawo la maphunziro (osachepera 130 beats / min).
Mphamvu yopereka mphamvu ya ntchito ya minofu pa kusambira ili ndi zinthu zingapo. Kukhalabe m'madzi (popanda kusuntha kulikonse) kumapangitsa kuti mphamvu ziwonjezeke ndi 50% (poyerekeza ndi mulingo wopumula), kusunga thupi m'madzi kumafuna kuchuluka kwa mphamvu zogwiritsira ntchito nthawi 2-3, popeza matenthedwe amatenthetsa. madzi ndi 25 kuwirikiza kuposa mpweya. Chifukwa cha kukana kwamadzi kwa mtunda wa mita 1 pakusambira, mphamvu zambiri zimadyedwa nthawi 4 kuposa poyenda pa liwiro lomwelo, mwachitsanzo, pafupifupi 3 kcal / kg pa 1 km (poyenda - 0,7 kcal / kg).
Posambira, magulu onse a minofu amagwira ntchito, choncho thupi limalimbitsa bwino ngati musambira 3-4 pa sabata. Kupuma, komwe kumafanana ndi kugunda kwa kusambira kwanu, kumathandizanso kuchepetsa thupi.
Kodi kusambira kuonda?
Kusambira ndi kulimbitsa thupi komweko, kotero ndikofunikira kuti kuwonda kusambira tsiku lililonse kapena tsiku lililonse komanso mwachangu. Pali masitayelo ambiri osambira (mtanda, chifuwa, butterfly, chule, etc.). Ziribe kanthu kuti muli ndi masitayelo anji, ndikofunikira kwambiri kuti muziyenda bwino ndikugwiritsa ntchito manja ndi miyendo yonse. Ndibwino kuti musinthe njira zosiyanasiyana zosambira, mwachitsanzo, kusambira kwa mphindi 6 ndi chifuwa, ndiye kupuma kwa masekondi 30, pambuyo pa mphindi 6 kukwawa kumbuyo, kupuma kachiwiri kwa masekondi 30, kenaka kukwawa pachifuwa ndikupumula kachiwiri; etc. Mukhoza kusambira kokha chifukwa cha miyendo yanu, popanda kutenga nawo mbali kwa manja anu, ndiyeno chitani zosiyana, mbali ya njira "yendani" osafika pansi, mbali ya njira - kuthamanga pansi (ngati kutalika kwa msewu dziwe amalola), etc. Mukhoza kutenga osiyanasiyana oyeserera madzi ndi kuchita madzi aerobics nawo ... Ngati dziwe madzi ozizira - zabwino, thupi amathera mphamvu zina pa Kutentha.
Kusambira kuti muchepetse thupi kumatenga mphindi 45-60, ndiye kuti masitolo anu a glycogen adzagwiritsidwa ntchito ndipo thupi limayamba kudya mafuta osungira. Ndipo pambuyo pa dziwe, muyenera kumwa kapu ya tiyi wobiriwira kapena madzi wamba osadya kanthu kwa mphindi 30-45.
Kodi nthawi yabwino yosambira ndi iti?
Nthawi yabwino yosambira ndi m'mawa, kuyambira 7am mpaka 9am, ndipo madzulo, kuyambira 18pm mpaka 20pm. Thupi m'maola am'mawa ndilokhazikika komanso losavuta kupsinjika maganizo, chifukwa, kulowa m'madzi, mumapeza kuti muli ndi malo osakanikirana, ndi kugwirizanitsa kayendetsedwe kake ndi mphamvu ya katunduyo nthawi yomweyo imasintha. Izi zikutanthauza kuti mutha kusambira ndikuchita bwino kwambiri. Maola amadzulo amakhalanso ndi zotsatira zabwino pa systematization ya katundu. Thupi lalandira kale katundu wa tsiku ndi tsiku ndipo silidzachitapo kanthu mwamphamvu ndi kusintha kwa chilengedwe, lidzangopereka kubwereranso kwakukulu kwa zopatsa mphamvu. Chifukwa cha izi, simudzangobwezeretsa thanzi, komanso kutaya misa. Koma izi zitha kuchitika pokhapokha mutatsatira zakudya, osapatula zakudya zopatsa mphamvu kwambiri pazakudya.