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Ubwino wothamanga - njira zatsopano

Kodi ma sprints amatani pathupi lanu?

Kupoperandi imodzi mwazochita zachiwawa kwambiri zomwe mungathechitani. Ndizokwanira, kwathunthu-thupikulimbitsa thupi - kutsata matako, ntchafu, ma hamstrings, ma quads, ana amphongo ndi abs - omwe amamanga minofu yayitali, yowonda. M'malo mwake, akatswiri ambiri othamanga amaphatikizirasprintsmu maphunziro awo pa chifukwa chimenecho.



sinthani derailleur kumbuyo



Kuchita masewera olimbitsa thupi nthawi zonse kuli ndi maubwino ambiri. Ikhoza kuchepetsa chiopsezo chanu chokhala ndi matenda monga matenda amtima, sitiroko, mtundu wa 2 shuga, komanso khansa mpaka 50%. Ikhoza kuchepetsa chiopsezo chakumwalira msanga mpaka 30%, ndipo ambiri amakhulupirira kuti ndi njira zochiritsira komanso njira zopezera mphamvu zamaganizidwe.

Kaya muli ndi chifukwa chochita masewera olimbitsa thupi, pali zabwino zambiri zomwe mungapeze. Komabe, poganizira zolimbitsa thupi, anthu ambiri amaganiza zothamanga kapena wopondaponda kuchokera kulimbitsa thupi kwambiri, nkhaniyi ikufanizira zovuta zoyenda ndi kuthamanga ndipo pamapeto pake imasankha kuti ndi masewera olimbitsa thupi ati omwe ndi abwino. Chifukwa chake tiyeni tikambirane zoyambira poyamba.

Kuthamanga ndi masewera olimbitsa thupi omwe amadalira mpweya ndipo amathamanga pang'onopang'ono kwa nthawi yayitali. Kupopera kumatanthauza kuthamanga mwachangu momwe mungathere kwakanthawi kochepa kapena mtunda wochepa. Ndi masewera olimbitsa thupi omwe amadalira mpweya, koma mpweya wa thupi ukangopezeka ngati thupi lilibe mphamvu zokwanira, limasinthira njira ya anaerobic ndikuwotcha mafuta ndi glycogen ngati mphamvu.



Kupopera kotero kumatchedwa kuphunzitsira kwapakatikati. Chifukwa chake gawo loyamba kuyerekezera kuthamanga komanso kuthamanga ndikutaya mafuta chifukwa ichi ndi chimodzi mwazifukwa zomwe anthu amayamba kuchita masewera olimbitsa thupi. Monga tanenera kale, kuthamanga ndi masewera olimbitsa thupi ndipo kumadalira kwambiri mpweya kuti ukhale ndi mphamvu popanda kuwonjezera zina ku thupi Kutaya mphamvu.

Kupopera sikudalira mpweya, choncho kumawotcha mafuta kuti akhale ndi mphamvu. Zotsatira zake, kuthamanga kumawotcha mafuta kuposa kuthamanga. Kuphatikiza apo, kuthamanga kumawonjezera kuchuluka kwa kagayidwe kanu koyambira kuposa kuthamanga kwa tsiku lonse.

Mlingo wanu wamafuta wamagetsi ndi kuchuluka kwa mphamvu zomwe thupi lanu limafunikira kuti lizigwira ntchito popuma. Izi zikutanthauza kuti ngakhale mutapuma, kuthamanga kumapitilizabe kuwotcha mafuta mthupi lanu. M'malo mwake, kafukufuku yemwe adachitika mu 1994 adapeza kuti abambo ndi amai omwe adatenga nawo gawo pulogalamu yamasabata 15 adataya mafuta ambiri kuposa omwe adatenga nawo gawo pakupirira kwamasabata 20.



Gawo lokhala ndi sprint limakhala ndi masekondi 30 a sprint yathunthu yotsatiridwa ndi mphindi 4 zopumula ndikubwereza nthawi 4-6. Izi zikutanthauza kuti gawo lothamanga limangotenga mphindi 3-4 za maphunziro, zomwe zikutanthauza kuti kuthamanga kumawotcha mafuta ambiri ndipo kumatenga nthawi yocheperako kuposa kungothamanga. Gawo lachiwiri ndikukula kwa minofu.

Mukungoyenera kuwona kusiyana pakati pa othamanga marathon ndi othamanga kuti mudziwe yankho lake. Ngakhale zolimbitsa thupi ziwirizi zimangoyang'ana magulu amtundu womwewo, kuthamanga kumapangitsa kuti minofu ya mwendo igwire msanga kuposa kuthamanga, zomwe zimapangitsa kuti minofu ing'ambike kwambiri ndikupangitsa kuti thupi likhale lolimba. Kuphatikiza apo, kuthamanga kumapangitsa thupi kutulutsa mahomoni okula kwambiri aanthu, omwe ndi minofu yomanga komanso mahomoni oyaka mafuta.

Kusindikiza kumapambana gululi mosavuta. Chifukwa chodziwika bwino chomwe anthu amathandizira ndi kuchiritsa kwake, motero gawo lomaliza ndi chisangalalo ndi kupsinjika. Kafukufuku wa 2017 wochokera ku Yunivesite ya Turku adapeza kuti kuchita masewera olimbitsa thupi mwamphamvu kwambiri kumatulutsa ma endorphin ambiri kuposa kuthamanga kwa ola limodzi.



Endorphins ndi mahomoni mthupi lathu omwe amatilimbikitsa komanso amatipatsa mpumulo ndikumamasula ambiri tikamathamanga. Kafukufuku wina wa 2014 adapeza kuti omwe adachita nawo masewera olimbitsa thupi amasangalala ndi kulimbitsa thupi kwawo ndipo amatha kupitiliza kuposa omwe adapirira. Kupatula apo, monga tanenera kale, kuthamanga kumatulutsa mahomoni okula kwambiri ndi testosterone ndipo mahomoniwa amachepetsa milingo ya cortisol mthupi.

Kupsinjika m'maphunziro ambiri motero kuthamanga kumachepetsa milingo yake. Mwachidule, titha kunena kuti anthu omwe amathamanga amapanga mahomoni achimwemwe, amakhala ndi mahomoni ochepa opanikizika, ndipo amakhala ndi chizolowezi chopitilira nthawi yayitali. Pali zifukwa zambiri zofunika kuziganizira mukamasankha zochitikazo, koma pambuyo pazinthu zitatu zomwe zafotokozedwa m'nkhaniyi, kuthamanga ndi wopambana momveka bwino.

Izi zikunenedwa, kuthamanga ndi p Kumawonjezera kupsinjika kwa thupi ndi ziwalo ndipo kumatha kukulitsa mwayi wovulala m'kupita kwanthawi. Kuphatikiza apo, chifukwa chakulimba kwake, iyenera kupewedwa ndi anthu omwe ali ndi matenda amtima omwe analipo kale, kuthamanga kwa magazi, kapena mavuto am'mapapo ndipo amatha kuvulaza ena. Pamapeto pake, kuthamanga kapena kuthamanga kumadalira zolinga zanu, maluso anu, ndi zokonda zanu.

Onsewa ndi mitundu yabwino kwambiri yochitira masewera olimbitsa thupi ndipo mosasamala kuti mwasankha uti; Mutha kusangalala ndi zabwino zambiri zolimbitsa thupi. Ngati mwasangalala ndi nkhaniyi, chonde lembetsani pawayilesi ndikuwonera nkhani zina.

Kodi ndi bwino kuthamanga kapena kuthamanga?

Pomwekuthamangaimathandizanso kuwotcha mafuta, akatswiri amalangizakuthamangamonga mawonekedwe abwino kwambiri a mtima wokhala ndi thanzi labwino ndikukhala athanzi. Kafukufuku akuwonetsa kuti mutha kuwotcha ma calorie 200 mumphindi ziwiri zokha ndi theka zokhakuthamanga.Feb 23 2021

Kodi ndiyenera kuthamanga kangati?

Tengera kwina. Kuphatikizasprintsmuzochita zanu zolimbitsa thupi ndi njira yabwino komanso yothandizakutiphunzitsani dongosolo lanu la anaerobic, kuwotcha mafuta, ndikuwongolera minofu yolimba m'miyendo yanu. Popeza mitundu yolimbitsa thupi ndiyofunika kwambiri, inunsoayenerakuchita kokhakuthamangamagawo awirikutimasiku atatu pa sabata.8 juli. Disembala 2019

Kuthamanga ndimasewera osunthika kotero kuti mutha kuchita kulikonse, nthawi iliyonse, koma muyenera kukhala mukuchita zochuluka motani masiku ano? Ndabwera kuno ku Girona ndiye ndimaganiza kuti ndibwino ndithandizidwe ndi Maya Maya omwe akuchereza a GCNspaniel, zikomo kwambiri chifukwa cha zomwe tili nazo pano, musapusitsike ndikuti Maya atha kutchedwa woyendetsa njinga chifukwa anali ndi ambiri zaka zothamanga ngati katswiri wothamanga. Zikomo Heather inde ndakhala nthawi yayitali ndikupalasa njinga, ndikusambira komanso ndimathamanga ndipo ndikudziwa kuti mwina inu ngati mwayamba kuthamanga, kapena mukufuna kuwonjezera ma mileage kapena kundizunguliza ndizovuta kufikira mfundo yabwino kuti mupeze izi, inde, ndiye lero tikukupatsani chitsogozo choti muziyenda kangati pa sabata Sikophweka ngati kuthamanga kwambiri, kuthamanga kwambiri, ngati simusamala mutha kudzipweteka nokha apeza kuti magwiridwe anu akufika kumapiri ndipo pokhapokha ngati mulibe bolodi yanu ndikutaya nsapato zanu Eya, kuthamanga ndikofunika kuti mukhale ndi thanzi labwino ndiye thanzi lanu lam'maganizo Inu ndikuganiza kuti mumakonda kuzimitsa ingokondweretsani koma muyenera kukhala osamala komanso osapanikizika Tikupatsani chitsogozo koma muyenera kuchiyika pamoyo wanu ngati mwayamba kuthamanga ndikuyamba pomwepo, ndikofunikira kuti pang'onopang'ono mupange zinthu mmwamba kuti thupi lanu likhale ndi nthawi yosinthira izi zolimbikitsa zatsopano. Chifukwa chake ngati ndinu othamanga watsopano ndipo mumangothamanga awiri pa sabata, mutha kuwonjezera izi katatu pa sabata - khalani ndi tsiku limodzi mutatha kuthamanga kuti thupi lanu likhale ndi nthawi yopuma ndikusintha, komanso mukayamba onjezerani izi, onetsetsani kuti mumamvera thupi lanu nthawi zonse, inde ndipo ngati mwakhala mukuthamanga kwakanthawi ndikuzolowera ndipo muzigwiritsanso ntchito kuti mukhale ndi thanzi labwino kapena kuti mulimbitse thupi kuti mupeze mayendedwe atatu Kukhazikika pamiyendo inayi pasabata ndicholinga ngati mukuchita maulendo atatu pa sabata koma mukumva kuti muli ndi nthawi ndi mphamvu zowonjezeranso ndiye kuti ndibwino kulingalira kuti mukufupikitsa izi muli ndi mphamvu zowonjezera 1/4 inde ndikuyesera kuthamangira kwa mphindi zosachepera 20 koma kuwonjezera kuthamanga kwina sabata ngakhale kuli kochepa e Ngati mukuyendetsa mpikisano, malo abwino oyambira ndi kwenikweni patsiku lopumira kotero kuti thupi lanu nthawi zonse limakhala ndi tsiku lathunthu loti mupeze bwino.

Tsopano, zowona, ambiri a ife timagwira ntchito pafupifupi masiku asanu ndi awiri sabata, imeneyo ndi nambala yosamvetseka ndipo inde mutha kupitiliza ndi izi, koma zowona tili ndi nthawi yochuluka yoti inu kumapeto kwa sabata ndizomveka kukhala ndi Kuthamanga kwakanthawi nthawi imodzimodzi sabata iliyonse. Inde, ndipo ngati mukufuna kuyamba kuthamanga mumafunikira dongosolo lanu, koma sizitanthauza kuti mudzathamanga kwambiri. Mutha kusintha magwiridwe antchito mwakuyenda kanayi pamlungu, koma muyenera kuchita masewera olimbitsa thupi ndikulimbitsa thupi ndikulingalira izi, nayi chitsogozo chazofooka, ikani nthawi yayitali ngati tsiku lobwezeretsa, ndi Lachinayi muthamangitse ntchito yokonza Lachisanu ngati kuchira ndiyeno muthamangitse Loweruka ntchito yodzikongoletsera Ngati mukufuna kuwonjezera kuthamanga kwanu kasanu pa sabata ndiye lingalirani kutenga gawo lokonzanso Lachitatu ndikusinthitsa kuti lizitha kuyenda mosavuta, koma onetsetsani Mukusunga kulimba kwabwino komanso kotsika ndipo ngati muli kumapeto ena a sipekitiramu ndikupeza ochulukirapo, mutha kuidula mpaka itatu mwa kusinthanitsa Loweruka kuti mukachite masewera olimbitsa mtanda, mosasamala kanthu za kuchuluka, kuthamanga ndi Mtunda, uwu ndi mawonekedwe olimba momwe thupi lanu lingagwiritsire ntchito kuti mukhale nawo mu gawo la He amachita bwino pomulola kuti apumule ndikusangalala pakati.

Kukhazikika ndi kuchira kuyeneradi kulemekezedwa, koma ndikufuna kunena kuti pali kusiyana kwakukulu pakati pa ziwirizi, tsopano ndaphatikiza Lolemba ngati tsiku lopumula ndipo liyeneradi kukhala, sikuti zimangotanthauza kuthamanga koma osachita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi ndipo inde ndikudziwa mwina mukuyenerabe kuyenda ndikupita kuntchito ndipo sindikunena kuti mukufuna kukhala pabedi tsiku lonse koma ndi mwayi wamalingaliro anu ndi thupi lanu kungokhala ndi tsiku lonse komanso Izi ndizofunikira kwambiri kuti mutsimikizire kuti mukukhalabe athanzi ndikuchepetsa chiopsezo cha matenda ndikupitilira ndipo pambuyo pake, ndibwino kuti mupite kukasangalala Lolemba lino, chifukwa mudzagwira ntchito molimbika sabata yonse kuti mupezeke bwino, ndizofanana , imapatsa thupi lanu mpumulo wothamanga kuti izitha kundisintha ndimaphunziro kuyambira masiku apitawa, koma ndizosiyana chifukwa timayenda ndipo timayambitsanso kufalikira kwa thupi lathu kuti lichiritse bwino, masiku ano inu zitha kusokoneza chilichonse, koma muyenera kukhala kutali ndi kuthamanga momwe ziliri osati kuchita masewera olimbitsa thupi motero sikuti cholinga chake ndikulimbitsa thupi lanu, zimangokhala kuti zithandizire thupi lanu kukonzekera khosi lanuFran inde mwachitsanzo mutha kupita kokayenda mtawuni panjinga kuti musangalale ndi kalasi kapena kusambira dziwe lakwanuko zilibe kanthu kuti mumakonzekera kuthamanga kangati pa sabata koma ngati mukufuna kuwonjezera izi onetsetsani kuti mukuchita izi pang'onopang'ono ndipo ndikuyenera kudziwa kuti momwe Amagwirira ntchito kwambiri, ndipo mwamphamvu kwambiri mwachilengedwe imayika zambiri kupanikizika pa thupi lanu. Mwina tsopano zikuwonekeratu kuti palibe lamulo lakuda ndi loyera loti mumayenera kutsegula kangati pa sabata. Ndi inu nokha omwe mungaganizire zinthu zonse pamoyo wanu komanso zolinga zanu zomwe mukutsatira tsatirani wotsogolera wathu koma pamapeto pake muyenera kumamvetsera mwatcheru thupi lanu zikomo Maya chifukwa ndakhala nanu kuyambira nthawi yanu, zikomo Heather chifukwa chokhala ndi ine ndipo ndikhulupirira, mwasangalala nayo nkhani iyi monganso ine.

Onetsetsani kuti mukumupatsa zala zazikulu ndipo musaiwale kulembetsa kudziko lapansi. Ngati mungafune kuwona nkhani yathu yamphamvu pa njinga ingodinani pansipa ndipo ngati mukumva kuwawa kuyenda ndikufuna kudziwa nthawi yoti muime komanso nthawi yoti mudutse, mutha kupeza nkhani yake pomwe pano

Ndiyenera kuthamanga masiku angati pa sabata?

Chitanikuthamangamachitidwe olimbitsa thupi atatukangapo pa sabata. Lolani osachepera chimodzi kapena ziwirimasikuyopuma kapena ntchito ina yosavuta pakatikuthamangakulimbitsa thupi.Mar 5 2021

Kodi ndingathe kuthamanga tsiku lililonse?

Kafukufuku akuwonetsa kuti maphunziro apakatikati mwamphamvu mwa mawonekedwe akuthamangatsiku lililonseangathekusintha chidwi cha insulin mwa amuna ndi 23%. Koma,kuthamangaamawotcha mafuta ambiri mwachangu kwambiri - pafupifupi ma calories 200 mu mphindi 3- kuposa kuthamanga.

Kodi kuthamanga kumatha kuwononga mtima wanu?

Ndipothekutuluka kwachisokonezoyamagazi kudzerayanuMitsempha yamtundu wa coronary ikamathamanga ingathandizirethemapangidweyazikwangwani zodzaza mitsempha, kukwezathechiopsezowamtimakuukira (kutikutchingayamagazi kutulukamtimakutiangathe, kenako, zimayambitsa kumangidwa kwamtima kwamtima, komwemtima wakoimayima kwathunthu).Sep 27 2016

Kodi ndizotheka kuyendetsa ma sprint tsiku lililonse?

Mitundu yonse iwiri yochita masewera olimbitsa thupi imakulitsanso kagayidwe kabwino kazinthu - zomwe ndizofunikira. Kafukufuku akuwonetsa kuti maphunziro apakatikati mwamphamvu mwa mawonekedwe akuthamangatsiku lililonse limatha kutulutsa mphamvu ya insulin mwa amuna mwa 23%. Koma,kuthamangaamawotcha mafuta ochulukirapo mwachangu - pafupifupi ma calories 200 mu mphindi 3- kuposakuthamanga.

Kodi kupopera bwino kwaubongo?

BwinoKuzindikira ndi Kusunga Memory - kafukufuku akuwonetsakuthamangaamachepetsa kutupa muubongokomanso bwino mahomoni.UbongoMapulasitiki amakula ndikulimbitsa thupi, momwemonso magazi amayenda, makamaka mu hippocampus, yomwe ndi gawo la limbic system yodziwika ndi kuphunzira komanso kukumbukira.Mar 10 2014

Kodi ndizabwino kuchita ma sprint tsiku lililonse?

Mitundu yonse iwiri yochita masewera olimbitsa thupi imakulitsanso kagayidwe kabwino kazinthu - zomwe ndizofunikira. Kafukufuku akuwonetsa kuti maphunziro apakatikati mwamphamvu mwa mawonekedwe akuthamangatsiku lililonse limatha kutulutsa mphamvu ya insulin mwa amuna mwa 23%. Koma,kuthamangaamawotcha mafuta ambiri mwachangu kwambiri - pafupifupi ma calories 200 mu mphindi 3- kuposa kuthamanga.

Kodi kuthamanga kumawotcha mafuta am'mimba?

LACHISANU, July 6, 2012 -Kupopera, osathamanga, ikhoza kukhala chinsinsi cha kusala kudyam'mimbandi visceralwonenepakutaya, ofufuza a University of South Wales anapeza mu kafukufuku wofalitsidwa mu International Journal of Obesity.5 juli. 2012 r.

Ubwino wake wathanzi ndi chiyani?

Kuthamanga kumapereka thanzi komanso masewera olimbitsa thupi. Kuthamanga kwa Sprint ndi imodzi mwazinthu zovuta kwambiri zolimbitsa thupi zomwe zilipo. Mukamathamanga, kugunda kwamtima kwanu kumakulirakulira pakufunika kowonjezeka kothamanga kwa magazi kumatumba anu othamanga. Mitundu iwiri yayikulu yochita masewera olimbitsa thupi ndi anaerobic ndi aerobic.

Nchifukwa chiyani kuthamanga pamphepete mwa nyanja ndikwabwino kwa Inu?

Ndi chifukwa chabwino chofika pagombe. Kuchita mabwinja anu mumchenga kumawapangitsa kukhala othandiza (komanso ovuta). Kafukufuku waposachedwa adapeza kuti magawo ophunzirira kwakanthawi pamchenga omwe amachitika pamchenga adapangitsa kuti azichita bwino pamaphunziro ophunzirira, ndikumenya udzu ngati malo ophunzitsira.

Kodi ndizolakwika kuthamanga nthawi zonse?

Nayi ngozi ina yofunika kukumbukira: Ngakhale pulogalamu iliyonse yochita masewera olimbitsa thupi imabwera pachiwopsezo chovulala, zoyesayesa zonse monga sprinting zitha kukulitsa chiopsezo chifukwa choti zimapanikiza gawo lililonse la thupi lanu. Sikuti nthawi zonse zimakhala zoyipa - kukula kwake ndiye komwe kumapangitsa kuti ntchito yolimbitsa thupi ikhale yothandiza komanso yopindulitsa.

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