Kodi Kuthamanga Kumakufooketsani? Zotsatira za Kuthamanga Pakuchepetsa Kuwonda

Kuthamanga ndi masewera olimbitsa thupi kwambiri. Lili ndi ubwino wambiri. Kodi kuthamanga kumakufooketsani? Kuthamanga kumathandizira kuchepetsa thupi powotcha zopatsa mphamvu, kuchepetsa chilakolako komanso kusungunula mafuta am'mimba.

Kodi Kuthamanga Tsiku Lililonse Kumakufooketsani?

• Kuthamanga kumawotcha zopatsa mphamvu zambiri

Ntchitoyi imagwira ntchito zosiyanasiyana minofu palimodzi, ndikupangitsa kukhala njira yabwino yochepetsera thupi. Chifukwa chimawotcha ma calories ambiri kuposa masewera ena ambiri.

Ichi ndi chowona chochirikizidwa ndi kafukufuku. Mwachitsanzo, kafukufuku wa amuna 12 ndi azimayi 12 omwe adatenga nawo mbali adayerekeza kuchuluka kwa ma calories omwe adawotchedwa pamene anthu adathamanga mamita 1600 pa treadmill ndi mtunda womwewo pamsewu. Zotsatira zake zikuwonetsa kuti, pafupifupi, omwe adathamanga pa chopondapo adawotcha ma calories 33 kuposa omwe adayenda, ndipo omwe adathamanga makilomita 1 panjira adawotcha ma calories 35 kuposa omwe adayenda.

33-35 zopatsa mphamvu sizingawoneke ngati kusiyana kwakukulu poyamba, koma mu mtunda wa makilomita 10, zikutanthauza kuti iwo adzawotcha ma calories 330-350 kuposa omwe akuyenda mtunda womwewo.

• Kuthamanga kwambiri kumapitilira kuwotcha ma calories pambuyo polimbitsa thupi

Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuchepetsa thupi. Koma ndi mitundu yochepa chabe ya masewera olimbitsa thupi yomwe imapitirizabe kutentha ma calories ngakhale mutamaliza kuchita masewera olimbitsa thupi.

Kubwereza mwamphamvu kwambiri komanso mitundu yophunzitsira yanthawi yayitali kumatha kupitiliza kuwotcha zopatsa mphamvu mpaka maola 48 mutatha kugwira ntchito. Zochita izi zimagwiritsa ntchito minofu yambiri ndipo zimafuna mphamvu pambuyo pochita masewera olimbitsa thupi kuti zichiritse ndi kukonza kusintha kwa mahomoni komwe kumachitika m'thupi. Izi zimatchedwa "afterburn effect" pakati pa othamanga. 

• Amachepetsa chilakolako cha kudya ndikupangitsa kuti mudye mochepa

Kuyesera kuchepetsa zomwe timadya kuti tipeze kuchepa kwa calorie nthawi zina kungayambitse njala. Kafukufuku wambiri apeza kuti kuthamanga kwambiri kumachepetsa chilakolako chochita masewera olimbitsa thupi. Izi ndichifukwa cha kuchuluka kwa shuga m'magazi, ghrelin Imalepheretsa kupanga mahomoni anjala monga YY (PYY) ndikuwonjezera kupanga kwa satiety hormone monga YY (PYY) peptide.

• Amasungunuka mafuta m'mimba

mafuta m'mimba, mafuta a visceral, ndi oipa kwambiri pa thanzi. Kafukufuku wambiri akuwonetsa kuti mafuta am'mimba amatha kuyambitsa matenda amtima, mtundu wa 2 shuga ndi matenda ena ambiri. Kafukufuku wapeza kuti kuchita masewera olimbitsa thupi pang'ono mpaka mwamphamvu, monga kuthamanga, kumatha kuchepetsa mafuta am'mimba ngakhale osasintha zakudya.

Ubwino Wothamanga Kwa Thupi

Kuthamanga kuti mufooke Ili ndi zabwino zambiri komanso zotsatira zake:

• Amachepetsa chiopsezo cha matenda a mtima.
• Amachepetsa shuga m'magazi.
• Amachepetsa chiopsezo cha ng'ala.
• Amachepetsa chiopsezo cha kugwa pakati pa okalamba.
• Amachepetsa kupweteka kwa bondo.

Zinthu Zofunika Kuziganizira Pamene Mukuthamanga

Pali zida zambiri zokonzekera kuti ziyambe kuthamanga, koma kwa oyamba kumene, nsapato zabwino zothamanga, pamwamba pabwino, botolo lamadzi ndilokwanira. Nazi mfundo zingapo zomwe muyenera kuzidziwa musanayambe kuthamanga: 

• pafupipafupi: Yesetsani kuthamanga masiku 3-4 pa sabata kuti muyambe. Izi zimatsimikizira nthawi yokwanira pakati pa masewera olimbitsa thupi. 

• Kuwotha: Musanayambe kulimbitsa thupi kulikonse, ndikofunikira kutenthetsa ndi kutambasula kuti mukonzekeretse thupi kuti ligwire ntchito. Yambani ndi kutambasula, kenaka muyambe kuyenda kwa mphindi zisanu. Kenako, pang'onopang'ono pitirizani kuyenda pamagetsi. 

• Kuziziritsa: Pamapeto pa kuthamanga, onetsetsani kuti mwaziziritsa ndi kuyenda kwa mphindi 5, pang'onopang'ono muchepetse liwiro.

• Nthawi yonse: Yesani mphindi 30 zonse. Izi zikutanthauza mphindi 5 kuti mutenthedwe, mphindi 5 kuti muzizire, ndi mphindi 20 zothamanga pakati.

Pulogalamu ya Oyamba Kuthamanga

Pansipa pali pulogalamu yoyambira yomwe idapangidwa kuti muchepetse thupi. Dongosolo loyambirali lidzapita patsogolo powonjezera ndalama zomwe zimagwiritsidwa ntchito sabata iliyonse, kuyambira kuthamanga mpaka kuyenda. Chitani ntchito iliyonse masiku 3-4 pa sabata.

1 sabata

• Mphindi 5 kutentha
• Kuthamanga kwamphamvu kwa mphindi imodzi ndi mphindi ziwiri zoyenda pang'onopang'ono - bwerezani ka 1
• Mphindi 5 ozizira

2 sabata

• Mphindi 5 kutentha
• Kuthamanga kwa mphindi 2 kwachilengedwe komanso kuyenda pang'onopang'ono kwa mphindi ziwiri - bwerezani kasanu
• Mphindi 5 ozizira

3 sabata

• Mphindi 5 kutentha
• Kuthamanga kwa mphindi zitatu pa liwiro lachilengedwe ndikutsatiridwa ndi mphindi ziwiri zoyenda pang'onopang'ono - bwerezani kanayi
• Mphindi 5 ozizira

4 sabata

• Mphindi 5 kutentha
• Kuthamanga kwamphamvu kwa mphindi 4 komanso kuyenda pang'onopang'ono kwa mphindi ziwiri - kubwereza katatu
• Mphindi 5 ozizira

Pakatha mwezi umodzi, yesani kuthamanga motalikirapo mumayendedwe anu achilengedwe kapena kuyenda pang'ono pamzere uliwonse. Mutha kuyesanso masitayelo osiyanasiyana othamanga mukamamasuka.

Kumamatira ku dongosolo linalake lothamanga lidzatsimikizira kupambana kwa nthawi yaitali muzolinga zanu zowonda. Chinsinsi cha kusunga chilimbikitso ndicho kusangalala; kotero simungathe kupanga zifukwa zilizonse zosokoneza dongosolo.

Pangani kulimbitsa thupi kwanu kukhala kosangalatsa posintha masewera olimbitsa thupi masabata angapo aliwonse, ndikuwonjezera mitundu yosiyanasiyana monga kubwereza kapena kubwereza. Gwirani ntchito ndi mnzanu amene amakutsutsani. Izi zidzakuthandizani kuti pulogalamuyo ipitirire chifukwa idzakulitsa udindo wanu.

Kodi Kuthamanga Kumakhudza Bwanji Minofu?

Kuthamanga kumathandiza kumanga minofu, koma makamaka zimadalira mphamvu ndi nthawi yothamanga. Choncho, masewera olimbitsa thupi monga sprinting amapindulitsa kumanga minofu.

Zochita zolimbitsa thupi, monga kuthamanga, zimaganiziridwa kuti zimamanga minofu mwa kuletsa mapuloteni omwe amalepheretsa kukula kwa minofu ndi kuchepetsa kuwonongeka kwa mapuloteni a minofu (MPB).

Zitsanzo Zochita Zolimbitsa Thupi Zomanga Minofu

Zochita zolimbitsa thupi zothamanga kwambiri ngati HIIT zimathandiza kumanga minofu. Nazi zitsanzo zochepa za masewera olimbitsa thupi a HITT kuti mupange minofu:

• Ma seti 2 a sprints 6-sekondi mothamanga kwambiri olekanitsidwa ndi kuyenda kwa mphindi ziwiri kapena kuthamanga
• Ma seti 4 a sprints 5-sekondi mothamanga kwambiri olekanitsidwa ndi kuyenda kwa mphindi ziwiri kapena kuthamanga
• Maseti 5 othamanga kwambiri, 4-masekondi othamanga olekanitsidwa ndi 45 mphindi zoyenda kapena kuthamanga
• Maseti 4 a 30-sekondi zamapiri othamanga olekanitsidwa ndi nthawi yomwe mukuyenda pansi paphiri

Yesetsani kuchita masewerawa katatu kapena kanayi pa sabata. Mukhozanso kuwasintha malinga ndi zomwe mwaphunzira. Mwachitsanzo, ngati simungathe kupuma pakati pa ma seti, onjezani nthawi yanu yopuma kapena kuchepetsa chiwerengero chonse cha seti. Mosiyana ndi izi, mutha kukweza izi mwa kuchepetsa nthawi yanu yopuma, kuwonjezera kuchuluka kwa seti, kapena zonse ziwiri.

Osayiwala kutenthetsa ndikuzizira. Chitani mayendedwe amphamvu ndikuthamanga kwa mphindi zochepa kuti mukonzekeretse thupi lanu kuti liphunzire. Mukatha kuchita masewera olimbitsa thupi, yendani mothamanga kwa mphindi zisanu kapena zisanu ndi chimodzi. 

Zoyenera Kudya Kuti Mumange Minofu Pothamanga?

Kudya moyenera ndikofunikira kwambiri pomanga minofu monga kuchita masewera olimbitsa thupi kapena kuthamanga. Thupi lanu silingathe kuthandizira ntchito yomanga minofu popanda zakudya zokwanira - makamaka mapuloteni. Kuti mupange minofu pothamanga, muyenera kudya zakudya zotsatirazi:

• mapuloteni

Ngakhale kuti kuchita masewera olimbitsa thupi kumalimbikitsa MPS, mapuloteni amaumanga mopitirira ndipo amapereka phindu lalikulu la minofu. Kumanga minofu, akatswiri amalangiza kudya 1.4-2 magalamu pa kilogalamu patsiku. Kwa munthu wolemera makilogalamu 68 ndi ofanana ndi 96-137 magalamu a mapuloteni. Zakudya zomanga thupi zimaphatikizapo nyama, nkhuku, mkaka, nsomba, mazira, soya, nyemba ndi nyemba.

• Zakudya zama carbohydrate ndi mafuta

Zakudya zama carbohydrate ndiye gwero lopatsa mphamvu m'thupi, makamaka pamasewera olimbitsa thupi a anaerobic monga sprinting. Akuti zakudya zokhala ndi chakudya chochepa chamafuta komanso mafuta ambiri, monga zakudya za ketogenic, zimasokoneza magwiridwe antchito a anaerobic.

Mafuta amagwira ntchito ngati gwero la mphamvu panthawi yochita masewera olimbitsa thupi ochepa kwambiri monga kuthamanga mtunda wautali. Khalani ndi 45-65% ya zopatsa mphamvu kuchokera kuzakudya ndi 20-35% kuchokera kumafuta kuti muthandizire maphunziro ndikuwonetsetsa kuti mumadya mavitamini ndi minerals okwanira.

Zakudya zopatsa thanzi zimaphatikizapo zipatso, mbewu zonse, masamba owuma, mkaka ndi nyemba, pomwe magwero abwino amafuta ndi nsomba zamafuta, mafuta owonjezera a azitona, mazira, mapeyala, mtedza ndi batala wa mtedza.

• Su

Madzi amathandiza kuchepetsa kutentha kwa thupi ndi ntchito zina za thupi.

Zosowa zamadzi zaumwini zimadalira zinthu zosiyanasiyana, kuphatikizapo zaka, kukula kwa thupi, zakudya, ndi ntchito. National Academy of Medicine imalimbikitsa kuti amuna azimwa malita 3.7 a madzi patsiku ndipo akazi malita 2.7 patsiku. Malangizowa ndi a akulu azaka 19 kapena kuposerapo ndipo amaphatikiza madzi a muzakudya ndi zakumwa.

Gwero: 1