Anaerobic ndi aerobic kupuma

akazi ndi amuna ambiri onenepa, mukufuna kutaya mu nthawi yaifupi ndi kuwonongeka kwenikweni thanzi lawo. Pali njira yapadera zimenezi zimaphatikizapo thupi imfa ogwira kulemera.

Monga ulamuliro, pali njira ziwiri zofunika kupuma kuti ntchito yophunzitsa thupi. Yoyamba - ndi anaerobic kupuma, wachiwiri - aerobic kupuma.

Cholinga cha dongosolo kupuma ndi chitukuko cha mamolekyulu amene ankaona kuti masitolo mphamvu. Monga ulamuliro, mphamvu zonse mkatikati mwa mamolekyulu awa, pamene amacheza kuchira ake pang'onopang'ono buku.
Thupi Zochita kunyumba kugwiritsa ntchito mpweya monga acceptor ndi. Pakuti ndondomeko ili m'gulu mapapo munthu, amene mpweya imatsala ndi yogwira mokulirapo. State wa ziwalo kumakhudza mwachindunji pa mphamvu ya njira yophunzitsira kuwonda. kuchita masewera olimbitsa thupi amalola mapapo kulimbikitsa ndi kupititsa patsogolo ntchito, kuti mosakayikira amakhudza umoyo wonse wa munthu.

Anaerobic kupuma ndi ndondomeko zambiri mofulumira, monga olumikizidwa kwa gulu lina la mamolekyulu, amene ntchito si chofunika oxygen. Nthawi zambiri ntchito maphunziro mphamvu. Koma makalasi izi nthawi zambiri limodzi ndi mapangidwe asidi lactic mu mnofu minofu, omwe chifukwa cha ululu. Popewa izi, m'pofunika kuwonjezera katundu pang'onopang'ono ndipo nthawi kuchititsa maphunziro.

Osati anthu onse ndi nthawi ndi mwayi pitani gyms kapena gyms salons. Choncho othamangitsa kuonda kunyumba ndi njira yabwino bwino kuchepetsa thupi. M'kalasi izo m'pofunika kuchita aerobic kupuma, kuti zotsatira zabwino m'kanthawi kocepa. Pa kulimbitsa thupi, pali woyaka mofulumira minofu mafuta.

Onani kuti thupi kupuma chiyambe pa sitepe workouts kukonzekera thupi katundu m'tsogolo. Childs, ndondomeko ya moto mafuta lidzayamba pambuyo pa magawo woyamba theka la ora. Anthu amene anachita nawo nthawi zonse, mafuta m'munsi akuyamba "m'firiji pamtunda" itatha yoyamba Mphindi 10 zolimbitsa thupi.

Kuyamba kuchita makalasi 2-3 nthawi sabata. Izi zingakhale zokwanira kukhala habituation mwapang'onopang'ono lake ndi kupewa overloading. Pang'onopang'ono kuwonjezera workouts anu nthawi 4-5. Kumene, pa pafupipafupi wotanganidwa likukhudza moyo ndi ntchito ndandanda. Koma ngakhale patapita tsiku zotopetsa kuntchito, mukhoza kusankha mphindi kuchita Zochita pulayimale kunyumba.

Isanayambe makalasi kusankha okha zovala zapamwamba, kumene chifukwa komaliza kudzadalira. Kumene, pasakhale kulepheretsa kayendedwe ka zovala, kukanikiza zinthu (zomangira, ouma chingamu matabwa) ndi m'mbali lotayirira. Zovala athandize ntchito ya thupi. Iwo m'pofunika kusankha nyimbo amphamvu kuti amachita zosiyanasiyana zokambirana adzasangalala ndi mokondwera. Yonseyi zinthu za othamangitsa ndi kuvina chimachititsanso kupanga maphunziro zioneke bwino ndi wosaiwalika.
The kusintha woyamba polimbana ndi kulemera owonjezera ndi mafuta thupi Tingaone kale pambuyo magawo woyamba. Komanso kumawonjezera zotsatira za ntchito thupi ndi zina Inde kutikitirako chakudya chamagulu, madzi mankhwala, ntchito ndalama zapadera zotipatsa khungu smoothness ndi elasticity, etc.