Katundu zolimbitsa thupi amakhala ndi ... Thupi zolimbitsa thupi katundu amakhala ndi kuwonjezeka kugunda kwa mtima

Chitani - izi ndi njira kwambiri yosavuta komanso zothandiza kuti thupi mu mawonekedwe wangwiro, kukhala ndi mosalekeza thanzi, komanso kugwira ntchito pa okha mbali zonse. Komabe, muyenera tcheru chakuti katundu kwambiri si nthawi kuyambitsa zotsatira bwino, ndipo vuto. Chifukwa zimamuchulukira ingawononge minofu, mafupa, Mitsemphayi ndipo ngakhale fupa, zikhoza kwambiri bwanji zida zanu vestibular, kotero kuti ulamuliro ndi yofunika kwambiri pamene akuchita masewera olimbitsa thupi iliyonse. Katundu zolimbitsa thupi amakhala ndi magawo osiyanasiyana, tikambirana zina. Pali zizindikiro zosiyanasiyana, kuyang'ana pa iyo, mukhoza kusankha kuti overdo izo ngati mwakhama pa workouts - kotero inu nthawi zonse thupi lanu, mtima ndi akuluakulu ena chitetezo. Komabe, amaganiza kuti ntchito katundu amakhala ndi yabwino njira zofunika kwambiri. Kodi? Limeneli muphunzira pa.

akatundu optimality

Mukayamba kuchita masewera olimbitsa thupi, mungathe kukhala zosiyana ndi zimene mudzachita ndi kulimbitsa thupi lanu. Winawake angafune kuchita masewera olimbitsa thupi monga kwambiri, kuyambira tsiku loyamba kukwaniritsa zotsatira pazipita. Ndi anthu ena monga kuyesera kupsyinjika - ndipo nthawi yomweyo anauza atopa ndiponso sitikhoza kupita nako pa. N'chifukwa chake muyenera kudziwa za katundu mulingo woyenera m'kalasi. Katundu zolimbitsa thupi amakhala ndi zizindikiro zosiyanasiyana, koma chinthu chimodzi ndi zina - ngati Chiwerengerochi ndi ang'ono kwambiri, katundu sadzakhala okwanira kupereka zotsatira noticeable pa thupi lanu. Ndipo ngati iwo ali yapamwamba kwambiri, inu pachiswe kuvulaza okha, osati phindu. Zonsezi, pali mbali zenizeni, amene angathe kudziwa ngati katundu, kaya ndi okwanira kapena amaika mulingo woyenera. Mwachitsanzo, ngati nkhope yanu ndi matupi kwangochepetsako pang'ono chabe wofiira, kenako mukuchita yovuta mokwanira, ndipo ngati iwo ali kale bagroveyut, milomo yake ndi mbali zina pali cyanosis, ndiye inu muyenera kuchepetsa makani. Akadakwanitsira katundu pa diso zingadziŵike ndi thukuta, mwa njira zimene ndi mpweya wanu, kodi mumamva ambiri, ndi zina zotero. Komabe, zonsezi si zoona kwambiri. N'chifukwa chake muyenera kudziwa mmene katundu zolimbitsa thupi amakhala yeniyeni.

Kaperekedwe zolimbitsa

Monga inu kale anazindikira isanayambe zolimbitsa thupi katundu amakhala ndi zosiyanasiyana zizindikiro, tikambirana mu gawo lino. Iwo akhoza yodziwika ndi chiwerengero cha kubwereza zokambirana - apamwamba chiwerengero kwambiri, katundu. Komanso, ngati chizindikiro liwulo akhoza kutenga mayendedwe a kuphedwa zokambirana zanu, osiyanasiyana zoyenda, poyambira malo kuti zatenga pasadakhale. Zonsezi angakupatseni mudziwe nkobvuta inu amacheza kulimbitsa thupi lanu. Monga mmene omveka bwino, ndi kuwonjezeka pafupifupi onse magawo ndi ukuwonjezeka katundu, ndi kucheperachepera awo imagwera. Nditakhala nthawi pang'ono yoganizira, mukhoza kusankha nokha tempo wangwiro, mitundu zokambirana ndi mphamvu zawo kuti kwambiri za maphunziro, pamene chintchito chambiri. Komabe, nthawi othamanga Tingaone ndi kugunda kwa mtima polojekiti m'manja kapena pa chifuwa - chifukwa chiyani iwo amachita izo? nkhani zonse chotero chodabwitsa, monga thupi zolimbitsa thupi katundu amakhala ndi kuwonjezeka kugunda kwa mtima. Ichi ndi chimene udzakhala mutu waukulu kukambirana.

kugunda kwa mtima

Thupi zolimbitsa thupi katundu amakhala ndi kuwonjezeka kugunda kwa mtima - ichi ndi chinachake chimene othamanga kwambiri tione. Mukhoza kudalira zinthu zambiri, koma kugunda kwa mtima (kapena, zambiri chabe, zimachitika) ndi muyeso molondola kwambiri. Monga momwe zilili ndi zinthu m'mbuyomo, apa pali kugwirizana - ndi kwambiri zolimbitsa thupi lanu, ndi apamwamba adzakhala kugunda kwa mtima wanu. Ndipo ngati milandu yapita, mungathe kuchepetsa nkhawa zanu za, mu nkhani iyi, inu mukhoza ndiyambe kwa wachiwiri ndi kunena kuchuluka kwa momwe inu unasokonezeka pamene kulimbitsa thupi ndi. Thupi zolimbitsa thupi katundu amakhala ndi kuwonjezeka kugunda kwa mtima - ndi chinthu chimene aliyense ayenera kudziwa opambana, katswiri kapena ankachita masewera. Koma kodi kugwiritsa ntchito bwino lino?

kugunda kwa mtima pazipita

Ukulu wa katundu zolimbitsa thupi ayenera mwina anayeza, ndipo ichi pali Njira yapadera yomwe mungagwiritse ntchito wekha mosavuta. Mwachibadwa, m'pofunika mukumvetsa kuti uyu ndi kufunika pafupifupi, ndi mtima - ndi zovuta kwambiri limba, molondola kuwerengera zochita zake pafupifupi. Komabe njira zambiri molondola kuposa ena onse alipo lero. Choncho muyenera kuyamba loyamba la onse ndi mawerengedwe a nambala pazipita heartbeats pa mphindi zingabweretse mtima a msinkhu wanu. Kuchita izi, inu muyenera kuti nambala ya 220 ndi kuchotsera zaka zanu kwa iye. Choncho, ngati muli ndi zaka 20, mtima wanu afike mlingo wa kumenyedwa 200 pa mphindi imodzi, ndipo ngati inu muli 60, inu sitiyenera kuyembekezera kuti adzakhala akumenya kumenyedwa mofulumira kuposa 160 pa mphindi imodzi. Koma izi kokha pazipita mlingo umene ziribe kanthu kochita ndi deta weniweni - kuti iwo anafotokoza njira zina okha. Kotero inu mukhoza kupuma zosavuta - mulibe kubweretsa mtima wanu kuti pazipita lapansi. Koma bwanji, ndiye, pali mlingo zolondola zolimbitsa thupi?

Pakhomo kugunda kwa mtima

zolimbitsa thupi ndi dosing - ndi pafupifupi sayansi, ndipo nkhani imeneyi - chabe nsonga ya madzi oundana a. Koma ngati inu simuli katswiri wothamanga, zidzakhala zokwanira ndi zimene mwawerenga pano. Kotero, ndi nthawi yopita pa tsogolo ndi mfundo bwinobwino, ndipo woyamba wa iwo pakhomo kugunda kwa mtima. Izi ndi kugunda, lomwe ndi kukhala osachepera pa thupi, yomwe ingathandize phindu. Ngati pa zolimbitsa mlingo mtima mwanu lomwe limagwa pansipa mtengo pakhomo, ndiye kuti muyenera kuti aponyedwe ndi kuwonjezera mayendedwe, kuwonjezera matalikidwe, kuchepetsa chiwerengero yopuma, ndi zina zotero. Kodi pakhomo? Inu kale kudziwa mlingo pazipita kwa m'badwo wake - 75% ya zidzakhala pakhomo anu pafupipafupi. Izi zikutanthauza kuti ngati muli pazipita kumenyedwa 200 pa mphindi, pakhomo adzakhala 150 kumenyedwa pa mphindi. Ngati mtima wanu ukugunda pang'onopang'ono, ndiye muyenera kuonjezera mphamvu ya thupi.

mlingo Peak mtima

Ndi fanizo pakhomo pafupipafupi, ndipo pali nsonga - izo zikusonyeza chomwe tiyenera kugunda kwa mtima pa pazipita wanu mu njira ya ntchito ndi zofuna kukhetsa thukuta. Choposa mtengo pachimake kungabweretse mavuto aakulu, choncho nthawi zonse muyenera mosamala kuwunika chizindikiro ichi. Calculated pachimake pafupipafupi ndi ofanana pakhomo, koma 75 peresenti yokha m'malo muyenera kugwiritsa ntchito chithunzi cha 95 peresenti. Izi zikutanthauza kuti pa pafupipafupi pazipita zikwapu 200 pa mphindi ndi kuloŵa pafupipafupi kumenyedwa 150 pa mphindi pachimake anu pafupipafupi ndi 190 kumenyedwa pa mphindi. Tsopano inu mukudziwa zomwe amakhala ndi katundu thupi, mukhoza kusankha okha ponseponse abwino.

zolimbitsa zone mwamphamvu

Kaya muli ndi zaka, inu nthawi zonse kutembenukira kwa dongosolo lapadera kwa kuwerengetsa maphunziro mwamphamvu. kukula lagawidwa m'zigawo zinayi, omwe amakhala ndi zinthu. Yoyamba woyendera nthambi - zolimbitsa kwambiri, kumene zimachitika si upambana kumenyedwa 130 pa mphindi imodzi. Nthawi zambiri chinkhoswe oyamba, anthu achikulire ndi anthu ndi amadwaladwala - yekha iwo Tingaone pano mphamvu iliyonse. othamanga ZIMAKHALA ndi akatswiri ntchito zone uyu yekha kwa kulimbitsa thupi ndi.

pafupifupi zone mwamphamvu

Zoni lotsatira - kukula pafupifupi. Apa, mlingo mtima wanu adzauka kale kuti kumenyedwa 150 pa mphindi imodzi. Makamaka othamanga wamng'ono akuyesera kuchita mderali kukhala wamphamvu kuyamba kupanga dongosolo la minofu patsogolo thanzi mtima, ndiye kusamukira ku gulu lalikulu kwambiri. Mavuto woyendera nthambi zikhoza kuchitidwa maola angapo.

mkulu zone mwamphamvu

mlingo pazipita mtima zone anapatsidwa - 170 kumenyedwa pa mphindi, ndipo inu mukudziwa kuti ichi ndi chithunzi kwambiri. Ngati mukupita kutsegula mu thupi akuno anapatsidwa, Ndi bwino kuchita izo kwa salinso ola chifukwa thupi lanu kale kwambiri mavuto aakulu. zone uwu khalidwe chifukwa chakuti ndi mu izo monga anaerobic, mwachitsanzo mpweya-free njira kwa mphamvu minofu. Mwachibadwa, osati - zimagwirira aerobic si wolemala, koma ntchito mu kufanana. 150 kumenyedwa pa mphindi - ichi ndi mfundo wotchedwa Pano, womwenso kwa pakhomo la anaerobic kagayidwe. Odziwa zambiri wothamanga, ndi apamwamba pakhomo la izo.

mmphepete zone mwamphamvu

Chabwino, woyendera nthambi otsiriza amakhala ndi chakuti pali kumalire ndi mphamvu yanu. Chitani zambiri amazipanga kwambiri, choncho osavomerezeka iwo kwa nthawi yaitali kuposa theka la ola, ndipo ena anachita mphindi zochepa 3-5 pofuna kupewa mavuto negative.