Ngati mutasankha kuchepetsa thupi , chinthu chophweka chimene mungachite ndi kudzipangitsa kuti muyende m'mawa kuti muthamange maminiti 10-15. Ndiponsotu, ndi bwino kuposa china chilichonse? Kuwonjezera apo, simukusowa zambiri, choncho, pang'ono ntchafu, mapepala, zojambula, miyendo, manja, ndi zina. imitsani. Kuthamanga kotero theka la chaka, ambiri amadziwa kuti sanasinthe mawonekedwe awo konse. Funso ndilo chifukwa chiyani?
Funso ili likhoza kuyankhidwa ndi dokotala wololera. Ndipo ngati izi sizipezeka, tidzayesera kukuululira choonadi: momwe mungathamangire kuti muchepetse kulemera.
Tiyeni tiyambe ndi mphindi 60 ...
Mu thupi, mphamvu imasungidwa mu mitundu iwiri - glycogen (gwero la mphamvu lopopa mosavuta) ndi mafuta (isanayambe, manja a catabolism amafika pamalo otsiriza). Inde, palinso mapuloteni (omwe ali minofu), amadya kwambiri kuposa glycogen, koma amaposa mafuta. Choncho, ngati palibe glycogen, thupi lokondwera liri ndi minofu yanu kuposa mafuta.
Mukayenda 10 - 20 mphindi, thupi limadya glycogen, popanda kudandaula za chirichonse. Mukupumula, glycogen imabwezeretsedwa. Choncho maselo a metabolism amatha mphindi 40 mpaka 50. Kenaka, malo onse a glycogen akutha.
Mafuta amagawanika pang'onopang'ono, thupi silingatenge zoopsa ndipo limagwira ntchito yawo, chifukwa popanda glycogen nthawi zonse zimakhala zoopsa. Choncho, minofu yosavuta kukumba imagwiritsidwa ntchito.
Izi zimachitika pamene mukufunadi kulemera thupi ndi kuthamanga mphindi 60 kapena kuposa.
Tiyeni tiyendetse mamita zana
Choncho, funso la momwe mungathamangire kuti mukhale wolemera, liri lotseguka. Koma inu, tsopano mukudziwa momwe mungagwiritsire ntchito.
Ndiye ndi makilomita angati omwe mumayenera kuthamanga kuti muchepetse kulemera poyendetsa mamita 100 pa tempo yaikulu? Kwa iwo amene akufuna kutaya thupi, kuthamanga kwapakati kwakhazikitsidwa.
Choyamba muthamanga mamita 100 kuti muvale, ndi sprint pamtunda wothamanga. Komanso - mamita 100 pamtunda ndi mamita 100 ndi jog. Chowonadi ndi chakuti sikofunikira kuti ndizithamanga bwanji, koma momwe mungathamangire kuti muchepetse kulemera.
Choncho, panthawi yomwe imathamanga, thupi lokhaloka mamita 100 limasokoneza zonse zomwe zikanadutsa pakapita maminiti 40. Pambuyo pake, panthawiyi, kubwezeretsa mafutawo kudzabweretsa malo otetezeka a glycogen. Ndipo pamtunda wa mamita 100, amabwezeretsa glycogen ndipo amagwiritsanso ntchito, ndikupitiriza kupatukana
Mafuta aphwanyidwa bwino kwambiri, osati mapuloteni, chifukwa mkati mwathu muli malo abwino a lipid metabolism. Oxyjeni ambiri ndi magazi ochulukirapo omwe amapita ku maselo amtundu wa mafuta ndizofunikira kuti mugawane mafuta.
Ndipo chinthu chimodzi chokha: pamene kuli bwino kuthamanga kuti ukhale wolemera. M'maŵa, glycogen yathu isungidwa pazero, chifukwa mu maloto timagwiritsanso ntchito mphamvu.
Kotero, m'mawa, mwamsanga kuposa nthawi ina iliyonse ya tsikulo, yambani kukumba mafuta anu.
Kuthamanga kumeneku kuyenera kuchitidwa 2 pa sabata kwa mphindi 30.