Kugunda kwa mtima nthambi. Chilinganizo mlingo otetezeka mtima pa maphunziro. Sport Wristband

Mtima - chiwalo chofunika kwambiri kwa munthu. Musaone kufunika kwake mu thupi lathu sangathe. Kudzera masewera kusintha mphamvu dongosolo mtima ndi chowapangitsa kwambiri. Komabe, popanda njira woyenera kuti maphunziro zingasokoneze mtima. M'nkhaniyi, ife timayang'ana pa zomwe kugunda kwa mtima ndi kugunda kwa mtima zone ndipo kambiranani mmene angakhalire kwa mtima kwambiri.

kugunda kwa mtima

Kodi kugunda kwa mtima (HR), dzina amanenera. Ichi ndi chiwerengero cha mtima ukugunda pa mphindi. Pakali pano, ambiri a mapulani maphunziro zochokera mabacteria kugunda kwa mtima, amene anatsimikiza mwachibale kwa kugunda kwa mtima chizindikiro. mabacteria izi mopitirira payekha munthu aliyense. The zotsatira zolondola kwambiri chingapezeke kudzera diagnostics zinchito za dongosolo mtima, koma molondola kwambiri sizokhazikika kwa ife. Choncho, ife kuwerengera m'dera paokha. Pakuti ichi tiyenera kudziwa zimachitika pa mpumulo ndi chiwerengero pazipita heartbeats.

Kodi kuyeza zimachitika anu?

Choncho, kudziwa mlingo mtima pa mpumulo, tiyenera awerenge chiwerengero cha heartbeats pa mphindi. Chophweka njira kuchita zimenezi - kuti adzionere pa dzanja, kachisi kapena khosi ndi awerenge chiwerengero cha mkwapulo adzakhala kwa miniti. Kwa anthu amene ali ndi mitsempha bwino zobisika pansi pa khungu, pali kugunda kwa mtima polojekiti. Izi bwino anachita m'mawa, mu malo atakhala pansi pamaso kadzutsa. Pambuyo kudziŵa zimachitika pa mpumulo, inu mukhoza kutenga zambiri n'ngolondoladi za thanzi la kachitidwe mtima. Kusiyana ndi mphamvu, m'munsi chithunzi patsogolo pathu. Ponseponse kuti anthu ambiri amaona kuti 55-70 kumenyedwa pa mphindi (pa mpumulo). Ngakhale zidalira pa zaka, jenda ndi olimba mlingo. Mu othamanga mpikisano Mwachitsanzo, mtima wa ophunzitsidwa bwino, kotero iwo kumenyedwa 40 basi pa miniti kupereka thupi ndi magazi.

Kodi kuwerengera ndalama pazipita mtima (MHR)?

несложно. Tikupeza pazipita kololeka zimachitika chithunzithunzi. Kudziwa MHR Pali Njira zitatu:

1. 220 - zaka. Iyi ndi njira yosavuta komanso yachangu.
2. Kwa azibambo, chilinganizo amaoneka ngati izi: 214 - (zaka, kuchulukitsa ndi 0.8). Ndipo akazi motere: 209 - (zaka, kuchulukitsa ndi 0.9). Njira imatengedwa ano.
3. Njira yachitatu ndi yotsimikizika, koma pamafunika nthawi zambiri ndi kuyesetsa kokha ifeyo athanzi. M'pofunika kuchita mayeso akuthamanga ndi zimachitika kayesedwe.

Kuwerengetsa zizindikiro zazikulu akhoza chitani kubwerezanso kugunda kwa mtima mabacteria ndi kusankha munthu woyenera kwambiri.

1. "Mtima" kapena achire

Ndi malo ambiri wofatsa, ichi ndi chifukwa chake amatchedwa achire. Kugunda osiyanasiyana ndi 60-70% ya MHR. Maphunziro a m'dera limeneli ndi oyenera amene kuyambira basi achire komanso ali osauka olimba thupi. Katundu mwamphamvu otsika imaphunzitsa minofu mtima popanda kuika pa chiopsezo kutopa. Pa mlingo "mtima" zone ndidzadutsa m'mawa zochangamutsa pamaso nawuza ndi kuphunzitsa mphamvu. Pofuna kukwaniritsa izi, ndi okwanira kuchita Zochita aliyense mwamphamvu otsika ndi katundu, kapena kungoti miyendo pa lathyathyathya pamwamba.

2. Fitness kapena malo otsika

olimba zone ndi mu osiyanasiyana 70-80% ya MHR. Pankhaniyi, kagayidwe amagwira ntchito mu njira yakuti mphamvu zimachokera mafuta. Choncho, malo olimba limakupatsani kuwotcha mafuta ndi kuchepetsa thupi. A kuyenda yosavuta sadzakhala okwanira kuti mlingo mtima mlingo oterowo. Kuti tichite zimenezi, muyenera kufulumizitsa mayendedwe ake, kukwera masitepe, kuthamanga kapena kuchita Zochita paliŵiro loyenera.

3. zone aerobic

Pamene zimachitika ukufika 80-90% ya zone pazipita aerobic akuyamba. Chifukwa mphamvu kuwonjezeka kwa thupi, thupi limayamba yocheza zopatsa mphamvu zambiri. Pa kuchotsa mafuta m'thupi si nthawi yokwanira, choncho ayamba kuti mphamvu kuchokera nkhokwe zimam'patsa.

4. Anaerobic zone

Pamene mlingo zimachitika ukufika 90% mlingo pazipita, kuyambira zone nkhawa anaerobic. thupi limayamba kuona kusowa kwa mpweya ndipo akupita kuti zakudya anaerobic selo. Mafuta pafupifupi watentha zone ichi ndi thupi limapeza mphamvu kwa chakudya. Kagayidwe mu mode anaerobic zinagwira byproduct wa - asidi lactic. Ndi asidi zimenezi zimapangitsa kumverera za kutopa mu minofu, umene umachitika mkulu-liwiro ndinagonjetsa.

Mapangidwe asidi lactic mu minofu kuti amapanga workouts mu zone anaerobic wa nthawi yochepa. Komabe, iwo zimathandiza kwambiri monga kukhala akulu kupirira. Mu minofu maselo ndi buffers, binders asidi lactic, kulola minofu kuntchito. Pamene zinthu izi ntchito mmwamba, zili asidi lactic mu minofu kumawonjezera, ndipo iwo anayamba mwamphamvu zikugwirizana. thupi amayesetsa kuti azolowere ndi amapanga nthumwi zambiri buffering. Ndiye kulimbitsa thupi lotsatira minofu chotani yaitali. dzina lina woyendera nthambi anaerobic - zoni mphamvu kupirira. Tsopano inu mukudziwa chomwe icho chiri chifukwa. Maphunziro mu mode ichinso ukule minofu misa.

5. zone katundu pazipita

Pamene mlingo mtima ali pafupi 100% ya MHR, zone pazipita akuyamba. Pano thupi ntchito pa mphamvu zonse. Onse m'matangadza ndi wothandizila buffering amadya, ndi kachitidwe mtima ndi kupuma ntchito monga efficiently ngati nkotheka.

Mu zone ya katundu pazipita ambiri zopatsa mphamvu khama, ndi ndondomeko lalikulu mu chamoyo ndi anaerobic. Kawirikawiri kuphunzitsa mu mode amafunika othamanga pamaso mpikisano. Anthu amene akufuna kuonda ndi kulimbikitsa minofu, sindiye zimawavuta kuti kutopa amenewa.

Kodi ntchito chidziwitso cha mabacteria ndi zimachitika?

Oyamba komanso anthu amene amachita olimba cha machiritso ndi kulimbitsa thupi, m'pofunika taphunzira choyamba anayi maphunziro zone kugunda kwa mtima. Konzekera zimenezo ndipo adakonza kuti pang'onopang'ono kukonzekera thupi katundu apamwamba, choncho ayenera kuyamba ndi "mtima" wa zone zimachitika.

Kuonda, muyenera Njira ya olimba dera aerobic. Pamene inu mukumverera kuti thupi lanu ndi wokonzeka zambiri, pang'onopang'ono kulumikiza lalifupi anaerobic workouts kuti kuonjezera kupirira. Mwa njira, ngati inu azolowere kuyeza katundu si mu makilomita ndi mphindi ndi maola, ayenera kwambiri yabwino kwa ntchito za thupi.

Kuwonjezeka kugunda kwa mtima pa masewera olimbitsa thupi - zimachitika kuti ntchito ya minofu mtima. Ngati kugunda kwa mtima ukuwonjezeka mofulumira khama zolimbitsa minofu, ndiye mtima simuli okonzeka kuti mwamphamvu zimenezi. Ngakhale thupi lili katundu dziphunzitsiranso, ntchito yopitirira pa zimachitika kuchuluka zoipa kwa iye. Choncho pa masewera olimbitsa thupi ayenera kukhala mtengo yaing'ono mtima. Ngati inu masewera olimbitsa thupi ndi momveka ndi zimachitika nthawi yokha adzayamba "kugwa." Komanso kumuthandiza, m'pofunika kulamulira zone kugunda kwa mtima. Palibe adzamva m'gulu la zakudya zakudya kudyetsa minofu mtima.

Sport Wristband

M'zaka zaposachedwapa, mwa otsatira a moyo wathanzi ndi yapamwamba kwambiri masewera zitsulo zibangili, iwonso ali olimba trackers. Tiyeni tipeze chimene masewera chibangili ndipo adzatithandiza ife kulamulira Kugunda mabacteria. chipangizo Izi yaing'ono wotsogola chida kuti kumaoneka ngati wotchi a. Iwo akhoza okonzeka ndi kuwonetsera, koma ambiri a zanyengo lero anachita popanda izo. Chibangili synchronize ndi foni yanu, amene zinthu zonse ikusonyezedwa.

Malinga chitsanzo, chipangizo angachichite ntchito zosiyanasiyana: masitepe muyeso, mbali ulamuliro wa tulo, kugunda kwa mtima muyeso ndi zina zotero. Analenga chowonjezera poyankha kuwonjezeka zonse chiwerengero cha anthu onenepa. Chibangili Komanso kumachititsa munthu ndi lilili kuti timvetse bwino anachita kulimbitsa thupi dongosolo (wasenza malingana pa chandamale) kapena ayi. Ifeyo ndi chibangili yabwino chifukwa amalola kuti nthawi zonse kuona kugunda kwa mtima wanu popanda kudodometsedwa ndi kuwerengedwa ake.

Kumene, mungachite popanda chida ichi, ndi afiti ochuluka, popeza timadziŵa bwanji kutsegula woyendera nthambi zimachitika zanu. Komabe, kugunda kwa mtima - chizindikiro cha chinthu munthu, chotero akadali ndi zofunika kukambirana. Inu amadziwa kale kuyeza zimachitika zake. Samalani m'magazini ino kuchita ntchito njira iliyonse, nthawi ya modes osiyana maphunziro, ndipo mudzatha kudziwa imapita. Patapita sabata kapena mwezi, kubwereza achiyesa kusintha pulogalamu maphunziro pansi zotsatira zatsopano. Ndipo iwo adzakhala ngati inu kuchita chinthu cholondola.

Pomaliza

Today taphunzira kuti woyendera nthambi kugunda kwa mtima. Kudziwa zimenezi kudzakuthandizani kuti tiyandikire maphunziro kwaphindu kwambiri. Kumbukirani kuti matenda mtima n'kofunika kwambiri kuposa maonekedwe okongola, kotero muyenera kusamalira!