Nkhani

Ambiri omanga thupi amakonda kunyalanyaza kufunika kwa kupuma pochita masewera olimbitsa thupi, nthawi zina ndi zolakwika za kupuma zomwe zimapangitsa kuti tisapite patsogolo.Pa nthawi yomweyi padzakhala zovuta, monga chizungulire, hypoxia ndi zina zotero.Nthawi zambiri, tidzamva kuti timataya mphamvu mwamsanga pamene tikuchita masewera olimbitsa thupi, ndipo mphamvuyo sitingathe kufika pamtunda wapamwamba kwambiri, kotero kuti maphunziro athu atsitsidwa.Choncho kupuma ndi mbali yofunika kwambiri ya kuyenda.

Yesetsani kupuma moyenerera moleza mtima kwakanthawi ndipo posachedwapa mudzadziwa njira zopumirazi.

Kupuma popanda kuyenda kwa oxygen

Pazochita zolimbitsa thupi zamakina, pumirani mozama mukamachita zopepuka, kenako yambani ndikutulutsa mpweya mukamaliza.Kuchepetsa ndondomeko kupuma.Dziwani kuti nthawi yochitapo kanthu iyenera kukhala yogwirizana ndi nthawi yopuma.Nthawi zambiri, chiyambi cha zochita ndi 1 sekondi, choncho ndi 1 sekondi kupuma kunja.Nthawi zambiri zimatenga pafupifupi 2 masekondi kuti abwezeretse, zomwe zikutanthauza kuti zimatenga pafupifupi 2 masekondi kuti mudzaze mpweya mukamapuma, ndikubwereza zomwezo mukupuma pafupipafupi.

Ngati mukuchita masewera olimbitsa thupi kwambiri, gwiritsani ntchito kupuma.Kugwiritsidwa ntchito moyenera, kugwira mpweya wanu kumatha kupititsa patsogolo masewera olimbitsa thupi ndikupangitsa kuti minofu ikhale yowonjezereka.Ngati kugwiritsa ntchito molakwika kutsamwitsa kumatha kutsitsa kuthamanga kwa magazi, zomwe zimayambitsa chizungulire, tinnitus, nseru ndi zina zosasangalatsa.Njira yoyenera yopumira si kupuma mozama kwambiri, koma kutulutsa mpweya pang'onopang'ono komanso momveka bwino.Kugwira mpweya wanu sikuyenda kulikonse.Iyenera kugwiritsidwa ntchito pa liwiro lomaliza kapena kulemera kwakukulu.

Kupuma kwa Anaerobic motor kumatenga mawonekedwe a kupuma kudzera mkamwa ndi mphuno nthawi imodzi.Izi zitha kukulitsa kudya kwa okosijeni, kuwongolera magwiridwe antchito ndikuwonjezera nthawi yolimbitsa thupi.Panthawi imodzimodziyo, imachepetsa kukana kwa mpweya wa mpweya wa mpweya wa mpweya ndipo imapangitsa kuti mpweya ukhale wosasunthika.

Pulogalamu yomanga minofu yolimbitsa thupi ya anaerobic

Kuchita masewera olimbitsa thupi a Anaerobic kumatanthauza kuyenda mofulumira komanso mwamphamvu kwa minofu mu mkhalidwe wa "kusowa kwa oxygen".Zochita zambiri zolimbitsa thupi za anaerobic zimakhala zolemetsa kwambiri komanso zolimbitsa thupi nthawi yomweyo, chifukwa chake zimakhala zovuta kukhala kwa nthawi yayitali komanso kutopa kumachedwa.Khalidwe lalikulu la masewera olimbitsa thupi a anaerobic ndikuti mpweya wa okosijeni panthawi yolimbitsa thupi ndi wotsika kwambiri.Chifukwa liwiro limakhala lothamanga kwambiri ndipo mphamvu yophulika imakhala yoopsa kwambiri, shuga m'thupi la munthu alibe nthawi yowonongeka kudzera mu mpweya, ndipo amayenera kudalira "anaerobic energy supply".Zochita izi zimapanga lactic acid wambiri m'thupi, zomwe zimayambitsa kutopa kwa minofu komwe sikungakhale kwa nthawi yayitali, kupweteka kwa minofu ndi kupuma movutikira pambuyo pochita masewera olimbitsa thupi.

Nthawi yobwezeretsa minofu ndi 48 kwa maola 72, kotero sizothandiza kupitiriza kuchita masewera olimbitsa thupi mpaka mutachira.Kawirikawiri pochita masewera olimbitsa thupi panthawi imodzimodziyo pali minofu yaing'ono yomwe imakhudzidwa ndi masewera olimbitsa thupi, choncho, malinga ngati ntchito ya minofu yomwe imakhudzidwa tsiku lomwelo ndi yabwino kwambiri.Chiwerengero cha magulu ndi nthawi zofunika: 3 ~ 4 magulu, 6 ~ 10 nthawi, 3 ~ 4 mayendedwe a minofu yayikulu, ndi 2 ~ 3 magulu, 8 ~ 12 nthawi, 2 ~ 3 mayendedwe aminofu yaying'ono.Minofu ikuluikulu imaphatikizapo: pecs, latissimus dorsi, abs ndi miyendo.Maphunziro oyambirira ayenera kukhala oyenera kuchepetsa kulemera, kuwonjezera chiwerengero.