Othamangitsa ndi mafuta: angati zopatsa mphamvu yatenthedwa pamene atakwera njinga

Kuonda bwino, efficiently ndi kalekale, muyenera kukumbukira ubwino thupi. The chida chachikulu polimbana ndi mafuta ndi thupi, aerobic thupi. mmene ndi mathamangitsidwe ndi intensification wa kupuma, zomwe zimathandiza kuti machulukitsidwe kwa thupi ndi mpweya, womwe ndi opindulitsa kwa moto mafuta. Komanso, pa thupi kugunda mofulumira choncho pali cardio. Chimodzi mwa njira yotchuka kwambiri ya masewera olimbitsa thupi ali pa njinga yosasuntha. Motero, funso n'lakuti: angati zopatsa mphamvu yatenthedwa pamene atakwera njinga? Kodi mtundu wa masewera olimbitsa thupi zothandiza kwambiri kuonda? Kodi ubwino ndi kuipa kwa zinthu zimenezi?

Mitundu zolimbitsa thupi aerobic

Lililonse gulu la anthu akhoza kusankha mtundu yoyenera cardio. Monga othamangitsa angathe kutumikira zosiyanasiyana mitundu ya kuthamanga, akuyenda basi, kuvina, kukwera masitepe, kudumpha chingwe, ndi kumene kukwera njinga. Milingo, kuchuluka kwawo anakhala aliyense zinthu izi ndi zosiyana. Mu maphunziro ake zovuta zikuphatikizapo mitundu yambiri ya masewera olimbitsa thupi, amene kumathandiza kuti zosiyanasiyana zolimbitsa thupi. Amaona kwambiri mphamvu yambiri akuthamanga pa liwilo (20 km / h) - za 1300 zopatsa mphamvu pa ola limodzi. Akuthamanga pa liwiro m'munsi (kuthamanga) amalimbikitsa zolowa zopatsa mphamvu 920 pa ola limodzi. Otsatira kudumpha chingwe - ola kalasi adzapanga inu amathera maola 750 zopatsa mphamvu. Ndipo angati zopatsa mphamvu yatenthedwa pamene atakwera njinga? Mtundu uwu wa othamangitsa amalimbikitsa Tikaganizira za ku zopatsa mphamvu 400 mpaka 650 pa ola limodzi, malingana ndi kukula ndi galimoto liwiro.

Ubwino ndi kuipa kwa maphunziro pa njinga

Chiwerengerochi ali m'malo ochiritsira mphamvu. Kodi zopatsa mphamvu zambiri kuwotchedwa pa njinga yosasuntha, amadalira kwathunthu pa mlandu wa. Pang'onopang'ono kuwonjezera liwiro ndi mlingo kukana, mungathere zopatsa mphamvu kuposa ngakhale pamene akuthamanga. Koma samenya kulembamo ku magawo oyambirira. Chitani njinga - abwino amene mukufuna kuchita kunyumba motakasuka wathunthu. Koma iye akubwera okhawo amene ali ofunitsitsa paokha achite zolimbitsa thupi nthawi zonse. Kuyenda pa njinga - lalikulu mwina kuthera nthawi yodabwitsa unwind ndi ntchito nthawi yomweyo. Tikumbukenso kuti kupalasa njinga ndi oyenera aliyense, monga kuyenera, mwachitsanzo, mwa akuthamanga kapena kudumpha chingwe. Koma m'pofunika kukumbukira zinthu zofunika kwa angati zopatsa mphamvu yatenthedwa pamene atakwera njinga. The ophunzira asankhe chiŵerengero lamanja la liwiro ndi kukana, kuti Imanyansidwa ndipo musati overdo izo. The yabwino kwambiri imeneyi maphunziro, amene ali zingapo zimene mungachite:

• alternating kudya ndi wosakwiya liwiro;
• kusinthana kukana mwamphamvu.

maphunziro imeneyi wangwiro, ngati inu kuchita kunyumba kapena masewero olimbitsa lapansi. Komanso, pulogalamu yoyeseza nthawizonse akukuonetsani angati zopatsa mphamvu nazitentha pa kupalasa njinga chifukwa cha ntchito zonse. Koma atakwera mtunda akhakula zikhoza kuonedwa kuti maphunziro imeneyi. Kodi bwino m'mawa asanayambe kudya, pamene magazi osachepera shuga okhutira, zomwe zimathandiza kuti ndalama ya zopatsa mphamvu kwa mafuta. Ngati simungathe kuchita masewera olimbitsa thupi pa chopanda kanthu m'mimba, angapo supuni ya mafuta wopanda yogurt kapena mapuloteni kugwedezeka udzathetsa vuto ili.