Simukuchita masewera olimbitsa thupi? Ntchito yoyipa ya mtima, mafuta ochepa omwe amawotcha

ErAerobic, sinthani magwiridwe antchito amtima

Kafukufuku apeza kuti kuphatikiza kwamphamvu zophunzitsira zosiyana ndi maphunziro othamangitsa thupi, ngati mungolimbitsa mphamvu, simungathe kusintha chilichonse pantchito yanu yamtima.

Asayansi awona kusintha kwakanthawi kosewerera osewera a rugby omwe sanaphunzitse masewera olimbitsa thupi ataphunzira kukana ndipo adachita maphunziro a aerobic patatha nthawi zosiyanasiyana.

Zotsatirazo zasonyeza kuti ophunzira omwe amangophunzitsa kukana analibe kuwonjezeka kulikonse pakukula kwa oxygen; pomwe nthawi yayitali pakati pa maphunziro a aerobic ndi mphamvu inali tsiku limodzi, kuchuluka kwa mpweya wabwino kudakulirakulira, ndikukwera ndi 8.4%.

Kutenga kwakukulu kwa oxygen (VO2max)

Zimatanthawuza kuchuluka kwa mpweya womwe thupi la munthu limatha kulowamo pamene thupi likuchita masewera olimbitsa thupi kwambiri, pomwe thupi silitha kupitiliza kuthandizira zolimbitsa thupi zotsatira.

Ndichizindikiro chofunikira chomwe chimawonetsa kulimbitsa thupi kwa thupi, komanso ndichizindikiro chofunikira kwambiri chokhudzana ndi mtima.

Kutenga kochulukirapo kwa oxygen ndichinthu chofunikira kwambiri komanso mulingo wa kupirira kwa ma aerobic, ndipo kagayidwe kabwino ka aerobic ndichinthu chofunikira kwambiri pakulimbitsa thupi. Itha kukulitsa kuchuluka kwa ma capillaries paminyewa iliyonse, kuwonjezera kuchuluka ndi mitochondria, ndikuwonjezera zochita za Enzyme ndikuwonjezeranso ②.

ErAerobic, onjezerani mafuta anu kagayidwe kake

Kuphatikiza apo, kafukufuku apezanso kuti kuchita masewera olimbitsa thupi nthawi zonse kumatha kukulitsa kuchepa kwamafuta amunthu.

Mphamvu ya Lipid Metabolism

Kwenikweni amatanthauza kuthekera kwa anthu kupanga ndi kuwola mafuta;

Mwachidule, mphamvu yamphamvu yamafuta, mphamvu yamphamvu yamafuta.

Zambiri zikuwonetsa kuti poyerekeza ndi anthu wamba, othamanga opirira ali ndi pafupifupi 54% ya lipid metabolism, ndipo kusiyana kumeneku kumawonekeranso pamasewera monga kuthamanga!

Titha kuwona kuti ophunzitsa omwe amachita masewera olimbitsa thupi pafupipafupi amakhala ndi mphamvu zowotcha mafuta pafupipafupi poyerekeza ndi omwe sachita masewera olimbitsa thupi. Mwanjira ina, kuchita masewera olimbitsa thupi nthawi zonse kumatha kukulitsa kuchuluka kwamafuta mthupi.

Mwa njira, kuchuluka kwamafuta kuchokera kumafuta, kumachepetsa kuchuluka kwa kagayidwe kazakudya ka shuga, komwe kumathandizira kuchepetsa kudzikundikira kwa lactic acid, kukupangitsani kuti muwotche mafuta ambiri ndikuchita masewera olimbitsa thupi mosavuta!
Kodi kuchita masewera olimbitsa thupi kumadya bwanji mafuta?

Zochita zolimbitsa thupi: mafuta amatenga nawo mbali popereka mphamvu panthawi yochita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi a Anaerobic: mafuta samangotenga nawo gawo pakungopereka mphamvu pakulimbitsa thupi, koma amadya chifukwa chogwiritsa ntchito kwambiri mpweya (epoc) mukatha kuchita masewera olimbitsa thupi

ErAerobic, yonjezerani kuthekera kwamafuta a asidi

Kuphatikiza pa kuwonjezera kagayidwe ka mafuta panthawi yochita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi kumathandizanso kuti mafupa azikhala ndi mafupa owonjezera mphamvu yamafuta yamafuta, kuti thupi lanu lizitha kupukusa mafuta, ndipo sikophweka kunenepa masabata.

Chifukwa chake, kuti tikhale ndi thanzi labwino, sitifunikira maphunziro olimbitsa thupi okha kuti tiwonjezere kuchepa kwa thupi, komanso kuchita masewera olimbitsa thupi kuti tiwonjezere kugwiritsidwa ntchito kwa mtima komanso kagayidwe kake ka lipid.

Mwambiri, mphamvu ndi ma aerobic zonse ndizofunikira.

· Mphamvu aerobic, momwe angakonzekere bwino? ·

Kodi mungakonze bwanji mphamvu ndi maphunziro a aerobic kuti mukhale opambana? Kodi mukuchita limodzi? Kapena mumayeseza padera? Tiyenera kupatukana kwa nthawi yayitali bwanji?

ComprehensiveBwino kwambiri: tsiku limodzi pakati pa aerobic ndi anaerobic

Choyamba, mwanjira zambiri, njira yabwino kwambiri ndikugawana maphunziro olimbitsa thupi ndi ma aerobics m'masiku awiri. Mwanjira imeneyi, kaya ndi kulimbitsa mphamvu pakukula kwa minofu, kapena kuphunzitsa ma aerobic pakukweza magwiridwe antchito a mtima, pali zotsatira zabwino kwambiri.

Titha kuwona kuti nthawi yayitali pakati pamaphunziro amphamvu ndi ma aerobic ndi maola 24, zomwe zimathandizanso kwambiri kulimbitsa mphamvu ya minofu.

Kuphatikiza apo, kuthamanga kwakanthawi kwa minofu ya glycogen m'minyewa ndikopitilira maola 24, ndipo magulu akulu akulu abwinobwino amakhala mkati mwa maola 48-72, chifukwa chake ndikufuna kuti maphunziro aliwonse akhale ndi zokwanira. Chitani masewera olimbitsa thupi tsiku lililonse pakati pamagulu akulu akulu awiriwo. Kuchira kwa magulu amisala ndibwinonso. Ndipo kuchita masewera olimbitsa thupi tsiku lotsatira kumangothetsa kupweteka kwa minofu ndikutopa.

Kutaya mafuta kwambiri: chitani aerobic nthawi yomweyo pambuyo pa anaerobic

Ndipo ngati mukufuna kutaya mafuta bwino, mutha kulingalira zakuchita masewera olimbitsa thupi atangolimbitsa mphamvu.

Kafukufuku apeza kuti kuchita masewera olimbitsa thupi atangophunzitsidwa ndi anaerobic kumatha kuwonjezera kuchuluka kwa mafuta ndi 110%.

Izi zitha kukhala chifukwa chakuti gawo lalikulu la glycogen limadyedwa pophunzitsa mphamvu. Pambuyo pa maphunziro a aerobic, kuchuluka kwa thupi la glycogen kumakhala kotsika kwambiri, motero mafuta ambiri a hydrolysis adzagwiritsidwa ntchito kupanga mafuta ndi mafuta omwe amadya. Mwachilengedwe pali zambiri.

Kuphatikiza apo, ngati mukufuna mafuta abwino owotchera komanso kuchepetsa mafuta, kuchita masewera olimbitsa thupi mutaphunzitsidwa mphamvu, kugwiritsa ntchito mphamvu yayitali kwambiri ya HIIT, kumatha kukulitsa kutulutsa kwa mahomoni okukula, kuchepa kwamafuta kumakhala bwino, komanso kuwotcha mafuta kosalekeza mukatha kuchita masewera olimbitsa thupi Komanso Zidzakhala zapamwamba!