Kodi nthawi yabwino yozungulira ndi iti?

M'zaka zaposachedwapa, asayansi akhala akufufuza kugwirizana pakati pa wotchi ya thupi ndi masewera olimbitsa thupi kuti apeze nthawi ya tsiku yomwe imawotcha mafuta ambiri.Kafukufukuyu adapeza kuti kusintha kwa kutentha kwa thupi kunakhudza kwambiri khalidwe ndi mphamvu zolimbitsa thupi.Mwa kuyankhula kwina, pamene mukuchita masewera olimbitsa thupi, kutentha kwa thupi lanu kumakwera kwambiri, mumapanga bwino.
Ndi liti pamene mumachita masewera olimbitsa thupi m'mawa, masana ndi madzulo?Inde, nthawi yanu yolimbitsa thupi imachepetsedwa kwambiri ndi ntchito yanu ndi sukulu.Koma ngati muli ndi mwayi wosankha, kodi pali nthawi yabwino yochitira masewera olimbitsa thupi?Akatswiri akuti inde, pali nthawi yabwino yochitira masewera olimbitsa thupi kuti mupindule kwambiri ndi zomwe thupi lanu limapeza.Koma nthawi imeneyo imadalira kwambiri inu.
Nthawi zambiri, kutentha kwa thupi kumatsika kwambiri ola limodzi kapena atatu asanadzuke ndipo kumafika madzulo.Choncho, ndi bwino kunena kuti nthawi yabwino yochitira masewera olimbitsa thupi ndi masana.Panthawi imeneyi, minofu yanu imakhala yofunda, mphamvu zanu zimakwera kwambiri, mtima wanu ukuyenda bwino, ndipo kuthamanga kwa magazi kumatsika.
Koma asayansi akuchenjeza kuti tisamaganize kuti nthawi ya wotchi ya thupi lanu ndiyo chilichonse, komanso kuti nthawi yabwino yochitira masewera olimbitsa thupi imadalira ngati mumatha kuchita nthawi yake.Chotero konzani nthaŵi yanu m’njira yosasokoneza ntchito yanu yachibadwa, ndipo musamaganizire nthaŵi zonse za wotchi ya thupi lanu.
Musanasankhe nthawi yochitira masewera olimbitsa thupi, ndi bwino kudzifunsa mafunso awiri.
Choyamba, maola anu ndi otani?Kodi mumakhala otanganidwa masana kapena madzulo?Kodi kulimbitsa thupi kwam'mawa ndikwabwino kwa inu?Kapena, kodi muyenera kusintha masewera anu am'mawa, masana, kapena madzulo?
Chachiwiri, ndi liti pamene mukumva bwino?Kodi mumavutika kudzuka m'mawa?Kodi ndinu m'modzi mwa anthu ozengereza?Kuchita masewera olimbitsa thupi kumakhala pansi pamndandanda wanu.

1, 6:00 am mpaka 11:00 masana, ndilo siteji yamphamvu kwambiri komanso yakuthupi.Liwiro silili vuto pakadali pano, koma chinsinsi ndikuwongolera liwiro.Makilomita 30 oyambirira sayenera kulamulidwa osapitirira 20 km / h, makamaka kutentha, acclimatize.Pambuyo 30 Km, mukhoza pang'onopang'ono imathandizira, koma liwiro pamwamba sayenera upambana 30 Km/h, mukhoza kukhala mozungulira 25 Km/h.Mutha kukwera pa liwiro limenelo kwa pafupifupi maola atatu ndi theka.
2, 11 koloko masana mpaka 4 koloko masana, ndi gawo la mphamvu ndi kutopa kwa thupi.Makamaka 12 koloko masana mpaka 2 koloko masana, anthu amamva kutopa, opanda mzimu, opanda mphamvu, liwiro la galimotoyo linatsika.Panthawi imeneyi, ndibwino kuti mupumule kwakanthawi.Ngati simungathe kupuma, liwiro la njinga panthawiyi nthawi zambiri siliposa 20 km / h, lomwe limakhala lomasuka.
3. Kuyambira 4 PM mpaka 9 PM, ndilo gawo logwira ntchito kwambiri la mphamvu ndi mphamvu zakuthupi.Pambuyo pa tsiku lokwera, thupi lakhala likugwira ntchito mokwanira, kupuma kumasinthidwa mokwanira, mzimu wa anthu omwe ali mu gawo logwira ntchito kwambiri.Gawoli likhoza kumasulidwa kuti likwere, liwiro likhoza kukhala locheperapo kuposa liwiro la m'mawa.Gawo ili laulendo waulere limatha kupitilira mpaka 10 PM, koma ndibwino kusiya pang'ono, 9 PM kuti mupeze malo ogona ndi kupumula, osayenda kuti muwonetsetse kuti tsiku lotsatira likuyenda bwino.

Mutha kuganiza kuti mumagwira ntchito kwambiri m'mawa, muli bwino kwambiri ndipo mukulolera kuchita masewera olimbitsa thupi m'mawa, koma munaganizapo kuti muli ndi tsiku lonse loti muchite, ndipo mukufunikira mphamvu zambiri kuti muthe ndi zinthu zatsiku.Koma chodabwitsa n'chakuti, kuchita masewera olimbitsa thupi m'mawa kuli ndi ubwino waukulu kuposa masewera olimbitsa thupi masana: ndikosavuta kuti anthu apirire.Chifukwa panthawiyi, sipadzakhala mikangano yokonzekera zochitika zolimbitsa thupi, ndipo anthu sadzasokonezedwa ndi zinthu zina.Kulimbikira ndi chinthu chofunikira kwambiri pakuchita masewera olimbitsa thupi.

Komabe, ziribe kanthu kuti mwasankha nthawi yanji, tsatirani malingaliro ali m’munsiwa kuti ntchito yanu ikhale yogwira mtima ndi yosangalatsa.

Zolimbitsa thupi zam'mawa:

1. Chotsani zovala za tsiku lotsatira usiku womwewo.Pamene alamu ikulira, mukhoza kudumpha mwachindunji m'malo moyang'ana zovala ndi nsapato kulikonse.

2. Konzani mawotchi awiri a alamu, imodzi pabedi ndi ina m'chipinda, zomwe zingakulepheretseni kukhala aulesi.

3. Pezani bwenzi.Nthawi zambiri zimakhala zosangalatsa kuchita masewera olimbitsa thupi ndi okondedwa anu, bwanji osawonjezera izi ku dongosolo lanu lolimbitsa thupi?Mukafuna kukhala waulesi kapena kusiya, mnzanuyo amakukumbutsani ndikukulimbikitsani kuti mupirire.

Kuchita masewera olimbitsa thupi masana kapena madzulo:

1. Dziwani nthawi yochita masewera olimbitsa thupi ndikumamatira.Musalole kuti zinthu zina zikusokonezeni ndi kusiya kuchita masewera olimbitsa thupi.Yesani kukonza nthawi ya Lamlungu usiku.Ngati muli ndi zosintha zazing'ono, mutha, koma siziyenera kukhudza kukwaniritsa zolinga zanu.

2. Ngati mukuchita masewera olimbitsa thupi panja, samalani zachitetezo.Pewani kutentha ndi kuchepa kwa madzi m'chilimwe.Imwani madzi ambiri.

Ziribe kanthu kuti mukukwera nthawi yanji, muyenera kutambasula musanakwere, zomwe zingapangitse kuti kukwerako kukhale kosavuta komanso kupewa kuvulala panthawi yokwera.

Malangizo otambasula:

1. Matako

Khalani pa mphasa ya yoga, mutagwira mphasa ndi manja anu kumbuyo kwanu.Ikani bondo lanu lakumanja pa bondo lanu lakumanzere.Kenako kanikizani mmbuyo ndi mtsogolo pa ntchafu yanu.

2. Gulu la Iliotibial

Ndi minofu yomwe ili kunja kwa ntchafu yomwe imachokera ku chiuno kupita ku bondo.Dinani cham'mbali pa ma yoga, ndiyeno gwiritsani ntchito zigongono zanu kuti zithandizire kumtunda kwanu, ndipo mbali inayo mutha kugwirizananso.Mangitsani mimba yanu.

3. Minofu ya ntchafu

Gona molunjika pa chodzigudubuza thovu, kuchirikiza manja anu, ndi kukanikiza kutsogolo kwa ntchafu zanu.Panthawi imeneyi, minofu yanu ya quadriceps imakhala yomasuka.Gona chagada pa mphasa ya yoga ndikusindikiza kumbuyo kwa ntchafu zako.Panthawi imeneyi, ma biceps anu ndi hamstrings amakhala omasuka.

4. Minofu ya ng’ombe

Mukakwera njinga, mapazi anu, ana a ng'ombe ndi ana a ng'ombe ali pamalo okhazikika, choncho amafunika kutambasulidwa ndikusisita.Kugwada pa mphasa ya yoga, kanikizani mmbuyo ndi mtsogolo.Kenako gonani chagada, kanikizani mwana wa ng’ombe wanu, ndipo gwiritsani ntchito manja anu kuthandizira.

Ndipo makilomita angati omwe mumakwera amasiyana munthu ndi munthu.

Ndikoyenera kuzindikira nthawi yolimbitsa thupi kutengera luso lanu, kuphatikiza ndi nthawi yanu, ndikuwongolera liwiro.Ngati ndi masewera olimbitsa thupi osavuta, ndi bwino kuwagawaniza ndikuwonjezera pang'onopang'ono kuchuluka kwa masewera olimbitsa thupi mwezi uliwonse.

Mwachitsanzo, ngati mutakwera liwiro la 10km/h kwa theka la ola m’mwezi woyamba, ndikuuzani kuti mwezi wotsatira muwonjeze liwiro la 10.5km/h kapena kuwonjezera nthawi yochitira masewera olimbitsa thupi ndi theka la ola. mpaka mphindi makumi anayi.Kupatula apo, zikhala bwino kukwera kupita kumalo okhala ndi mpweya wabwino, chifukwa zidzatsitsa kupsinjika kwamaganizidwe ndi mitundu ina ya chithandizo kwa inu.

Masiku ano, aliyense amadziwa kukwera njinga.Koma si aliyense amene akudziwa zomwe ziyenera kutsatiridwa pokwera njinga, makamaka kukwera njinga ndi kulimbitsa thupi.Kupatula apo, palinso mfundo zambiri zolimbitsa thupi panjinga, monga zotsatirazi:

Makhalidwe okwera adzakhala mfundo yoyamba.Akatswiri azaumoyo amakhulupirira kuti "Kuyenda molakwika sikumangokhudza zolimbitsa thupi, komanso kumawononga thupi mosavuta."Mavuto omwe nthawi zambiri amakumana nawo pakukwera ali m'mitundu yambiri, monga kupendekera miyendo kunja, kugwedezeka ndi kugwada pokwera ndi zina zotero.Kwenikweni, kaimidwe koyenera ndikutsamira patsogolo pang'ono, kuwongola manja anu, kumangitsa mimba yanu, ndikupumira m'mimba.Chenjerani, miyendo yanu ikufanana ndi mtanda wanjinga.Ndipo kumbukirani kusunga mawondo anu ndi chiuno mofanana, ndipo musaiwale kayimbidwe ka kukwera.Ndi mfundo yofunika kwambiri.Mpweya wanu ungakhale wokhazikika ngati mukuyenda bwino mumayendedwe.Ndipo zikutanthauza zotsatira zabwino zolimbitsa thupi.

Kuchita kwa pedaling kudzakhala mfundo yachiwiri.Nthawi zambiri anthu amakhulupilira kuti zomwe zimatchedwa kuti pedaling ndizoponda ma pedals ndikutembenuza ma pedals kuti apite patsogolo.Komabe, kuchitapo kanthu koyenera kopondaponda kuyenera kugawidwa m'magulu anayi motsatizana: kuponda, kukoka, kukweza, ndi kukankha.Mukakwera, pondani phazi lanu poyamba, kenaka mubwezereni ana a ng'ombe ndi kuwakokera kumbuyo.Pambuyo pake, akwezeni, ndipo potsiriza akankhire kutsogolo.Kumeneko kudzakhala kuzungulira kwathunthu kwa pedaling kwathunthu.Izi rhythmic pedaling osati kupulumutsa mphamvu komanso kuonjezera liwiro njinga.

Kupatula zomwe zimachitika panjinga, tiyeneranso kumvetsetsa kuti kupalasa njinga ndi masewera odzaza ndi chisangalalo.Koma ndizabwinobwino kuti anthu ambiri amanyalanyaza kuchuluka kwa kuyenda kwa mbali imodzi yofuna mphamvu ndi liwiro.Achinyamata ambiri amene angoyamba kumene amafunitsitsa “kutalika” ndi “liwiro”.Kuvulala kwake ndi koopsa komanso koopsa.Padzakhala ngakhale effusion mu bondo.Chifukwa chake akatswiri amalangiza kuti oyamba kumene ayenera kupeza ma frequency oyenera poyamba ndikuwonjezera mphamvu zawo zolimbitsa thupi.Pafupifupi ma pedals a munthu amakhala pafupipafupi pafupifupi 60 mpaka 80 pa mphindi.Kuchita masewera olimbitsa thupi kulikonse kuyenera kukhala ndi kutentha kwa mphindi zosachepera 20 pafupipafupi komanso kuthamanga pang'ono (ndiko kuti, mipiringidzo yambiri komanso kuyesetsa pang'ono) kuti thupi lanu lithukuta pang'ono.Apo ayi mukhoza kukhala ndi chizungulire, nseru ndi zizindikiro zina ngati mwadzidzidzi mukuchita masewera olimbitsa thupi kwambiri.

Zoonadi, chitonthozo, nyengo, njira zodzitetezera, ndi mlingo winawake wa kalembedwe ka munthu zimatsimikizira kuvala kwa kukwera mapiri.Nthawi zambiri, okwera m'misewu ndi otsika amasankha zovala zotayirira, kuphatikizapo zazifupi zotayirira, zazifupi za Lycra zamkati ndi ma sweatshirts otayirira, pomwe okwera XC omwe amayang'ana kwambiri mpikisano nthawi zambiri amavala jeresi yolimba kwambiri.

Ngati mutangoyamba kukwera njinga zamapiri, zida zabwino kwambiri ndi zida zomwe muli nazo kale, koma pamene mukupita patsogolo, mungafune kuvala zida zomwe zimapangidwira zofunikira zenizeni za mapiri okwera njinga.Pamapeto pake, kusankha kuli kwa inu, ndipo muyenera kuvala zida zomwe mumamva bwino.

Malo ndi nyengo yokwera zidzakhudza kwambiri zida zomwe mwasankha kuvala.Nyengo ikatentha mkatikati mwa chilimwe ndipo njirayo ndi (makamaka) yowuma, mumafunikira chitetezo chocheperako kuposa m'nyengo yozizira kwambiri.Muyeneranso kuganizira zofunikira za kukwera.Mwachitsanzo, ngati mukupita ku Gansu, Xinjiang, Tibet, Yunnan ndi chipululu china kuti muwoloke mapiri, muyenera kunyamula zida zolemetsa komanso zomveka bwino, chifukwa muyenera kuonetsetsa kuti mukukonzekera kusintha kwanyengo m'derali. mapiri.

Ngati kukula kwa njinga sikuli koyenera, kapena ngati mutakwera njinga mosayenera kwa nthawi yayitali, zingayambitse mavuto ang'onoang'ono m'kupita kwanthawi.Choncho, tisananyamuke kupita kuntchito, tiyenera kupeza njinga yoyenera kwambiri, kusintha kaimidwe kathu, ndi kuona mabuleki ndi mbali zina zazikulu za galimoto tisanakwere.Pambuyo poyendera, tikhoza kukwera molimba mtima.Ngati mutakwera kwa nthawi yayitali, mutha kuyimirira ndikupumula pamapaziwo potengera kuonetsetsa chitetezo.Kuyimitsa kosavuta kungakhale kosavuta.Ndipo kuti mumvetse nthawi yabwino yokwera masana, mwaipeza?

Kuphatikiza pa zomwe tafotokozazi, palinso maubwino ena a njinga yamapiri.

Choyamba, kupalasa njinga ndi mtundu wa masewera olimbitsa thupi.Ndizochita zolimbitsa thupi zonse zomwe zimatha kuchepetsa thupi ndikuwonjezera minofu, kuchepetsa mafuta ochulukirapo m'thupi, ndikuwotcha ma calories kuti apange ATP.Chachiwiri, kupalasa njinga ndi njira yophunzitsira yolimbitsa miyendo yotsika.Panjinga, biceps femoris, triceps femoris, quadriceps femoris minofu ya ntchafu ndi gastrocnemius ndi minofu yokhayo ya ng'ombe ingagwiritsidwe ntchito mokwanira.Chachitatu, kulimbitsa ntchito ya kupuma dongosolo ndi circulatory dongosolo.Kupalasa njinga kumatha kuwonjezera mphamvu ya m'mapapo ndikuwongolera kuperekedwa kwa magazi kumtima.Chachinayi, kupalasa njinga kungathenso kuthetsa maganizo ndi kuthetsa nkhawa.

Kupalasa njinga kumatha kuchita masewera olimbitsa thupi m'chiuno, miyendo, ndi zina zambiri, komanso kumapatsanso minofu iyi mphamvu komanso kusinthasintha.Kubwereza mobwerezabwereza kumapangitsa kuti magazi aziyenda bwino m'miyendo, ndipo mfundozo zimatambasulidwa komanso kutambasula, zomwe zingathandizenso kuti magazi aziyenda m'thupi lonse.Pomaliza, kukwera njinga yamapiri kuli ndi phindu lalikulu.Atsikana ambiri amakonda phindu ili, lomwe ndi kuchepetsa thupi.

Tiyeni tigwirizane ndi masewera a m'mawa pamodzi, kukwera njinga yamapiri pamodzi.


Nthawi yotumiza: Oct-28-2021

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