Zizindikiro za ochita masewera olimbitsa thupi

Achinyamata ena okonda masewera olimbitsa thupi samangoyesetsa kuchita maphunziro awo onse, komanso amapereka nthawi yochuluka komanso mphamvu kuti azichita masewera olimbitsa thupi. Zofuna, zolemetsa zolemetsa za thupi, monga crossfit ndi VIIT (kupititsa patsogolo maphunzilo ndi kupititsa patsogolo mphamvu zamagetsi), zimakhala zofala kwambiri tsiku lililonse, ndipo anthu ambiri amayamba kuchita masabata asanu, asanu ndi limodzi kapena asanu ndi awiri pa sabata. Okhudzidwawo samangokhala ndi zotsatira zabwino kwambiri za changu chochulukira - kupitiliza.

Zizindikiro za matendawa zimakhala zoyera poyamba, choncho palibe aliyense amene angazindikire momwe thupi limanenera: chirichonse, mokwanira, ndi nthawi yopumula. Chotsatira chake, thupi silingathe kuphunzitsidwa: mphamvu zonse zimaoneka ngati zimachoka mu thupi, kuvutika maganizo kapena kusamvera, zimachitika mwakudya, kapena kuti chilakolako chimawonjezeka, ndipo maganizo okhudza masewera ndi masewera amachititsa kuti mkwiyo ndi mkwiyo ukhale wokha. Pofuna kupewa izi kuti zisakuchitikire, onetsetsani kuti mvetserani thupi lanu: zidzakuuzani ngati katunduyo atha kwambiri.

Kodi overtraining ndi chiyani?

Zizindikiro za matendawa ndi zofanana ndi zovuta kwambiri. Komabe, kuyendetsa mphamvu, makamaka pamene mukugwira ntchito ndi zolemera zowonjezera kapena kuwonjezera katundu (mwachitsanzo, mukamasintha kuchoka pa kilogalamu yamakilogalamu awiri kupita kumalo oyenerera kunyumba), imapita mofulumira kwambiri ndipo nthawi zambiri sizimayambitsa mavuto enaake. Kugonjetsa, kumatanthawuza kuti mukugwira ntchito mwamphamvu ndipo thupi lanu silingathe kupumula kuchokera ku zozizira kwambiri. Zingatenge milungu kapena miyezi kuti zibwerenso bwinobwino ndikuchotseratu zizindikiro zowopsya za kuthamanga kwa wothamanga.

Tangoganizirani kuti thupi lanu ndilo magetsi, komwe mitundu yonse ya ntchito za tsiku ndi tsiku imayikidwa. Masukulu onse - ziribe kanthu momwe aliri - ali ndi zipangizo zomwe mumakankhira. Ngati mumagwiritsa pulasitiki kuchokera pa TV yamakono, audio, blender, nyali, uvuni wa microwave, gitala lamagetsi ndi mapepala othamanga mumalo omwewo, chimachitika ndi chiani? Inde, dera lalifupi lidzachitika, ndipo dongosolo lonse lidzalephera. Momwemonso, thupi la munthu likugwira ntchito.

Chingwe cha magetsi ndi fanizo, lomwe limatanthawuza dongosolo lalikulu la mitsempha. Zimapangidwa ndi ubongo komanso msana, zomwe zimachititsa kuti minofu ikhale yovuta. Ndikumva kupanikizika kosalekeza (ndi kuphunzitsidwa kulikonse kwa thupi), zizindikiro za mitsempha zimafooketsa ndi kutaya mphamvu, zomwe zimapangitsa zizindikiro zosiyanasiyana za kupitiliza.

Zinthu zomwe zimapangitsa kuti vutoli lifulumire bwino kwambiri, ndilo zotsatirazi: Ngati mumaphunzira kuwonjezereka, nthawi zambiri mumakhala ndi nthawi yambiri yochita masewera olimbitsa thupi, kapena mumapitiriza kuchita masewera olimbitsa thupi, kapena musanyalanyaze kupuma kwanu ndipo musalole kuti thupi lizikhala bwino. Kukwanitsa kulimbana ndi matenda opatsirana kumaphatikizidwa ndi ma genetic ndi nthawi yonse yochita masewera olimbitsa thupi nthawi zonse.

Popeza kuti anthu onse amachita zinthu zosiyanasiyana, munthu ayenera kuyang'anitsitsa bwinobwino thupi lanu. Zoonadi, zizindikiro za kupitiliza kumanga thupi kumasiyana ndi zizindikiro zowonjezereka mwa iwo omwe amakonda masewera.

Chofunika kuyang'ana

Zizindikiro zina za thupi zimadzala chifukwa cha masewera olimbitsa thupi kwambiri kuposa ena. Kawirikawiri, mungapeze kuthamanga kwa magazi, kuchepa kwa mphamvu, kuwonjezeka kwa kuvulala, kuchepa kwa chipiriro, nkhawa, kutopa, kuwonongeka kwa maseŵera a maseŵera, kuchepa kwa chiŵerengero cha mtima, komanso ngakhale kutembenuka mtima. Zizindikiro za abambo operewera nthawi zambiri zimaphatikizapo kusintha kwa msambo. Zizindikiro zina zoopsa zimakopa chidwi - izo zili m'munsimu.

Chizindikiro # 1: kusowa kwa zolinga

Ngati mwadzidzidzi kuyendetsa ndi changu chonse chikusowa, chilakolako chochita masewera ndi kutenga nawo mbali pachithunzi chiri chonse chitayika, ndiye thupi limasonyeza kufunikira kwa kupumula ndi kuchira, popeza mwafika kale ku gawo la overstrain.

Inde, aliyense ali ndi masiku otere, pamene simukufuna kupita ku maphunziro. Ngakhale othamanga otchuka nthawi zina safuna kuchita masewera olimbitsa thupi. Komabe, ngati mwakhala masiku angapo kapena masabata, ndipo mudakali odwala poganiza kuti mukuchita nawo masewera olimbitsa thupi, muyenera kumvetsera thupi lanu ndikudzipumula kuti muthe.

Chizindikiro # 2: ululu waukulu wa minofu pambuyo pochita masewera olimbitsa thupi

Zizindikiro zofanana zowonongeka mukumanga thupi ndi masewera olimbitsa thupi sizimangowonjezera kuwonjezereka - nthawi zina ndi chizindikiro cha zakudya zopanda thanzi. Ngati mumadya mapuloteni okwanira, mafuta ndi zovuta kwambiri komanso zimakhala zowawa kwambiri pambuyo pa kuphunzitsidwa, zikhoza kukhala nthawi yopumula. Kodi mungasiyanitse bwanji mtundu uwu wa ululu wa minofu kuchokera kuntchire, ndikutsatira kulimbika kulikonse? Monga chisonyezo chilichonse chokwanira kwambiri, matendawa amatha nthawi yayitali kwambiri ndipo amadziwika kwambiri.

Popeza ambiri atsopano pamasewera amafuna kupeza zotsatira zofulumira, nthawi zambiri amasonyeza zizindikiro zowonjezera. Winawake ndi wakhama kwambiri pa masewera olimbitsa manja ndipo sabata silingathe kumatsuka mutu wake mumsamba, koma wina amakhala atakweza kwambiri miyendo ndipo samaliza kukwera masitepe.

Chizindikiro Chachitatu: Kugwira ntchito mopanda ntchito

Ziribe kanthu momwe zingakhalire zovuta kukhulupirira, masewera owonjezera angapangitse kukhala ndi minofu yambiri ndi mafuta owonjezera. Ambiri mwa amatawuni amakhulupirira kuti masewera ali ndi malamulo osavuta ofunika: muyenera kuwotcha makilogalamu oposa omwe mumadya, zomwe zikutanthauza - kuphunzitsa zambiri. Vuto ndiloti palibe amene amaganizira ntchito yofunikira ya mahomoni pachibwenzi ichi.

Zizindikilo zina za kugwiritsira ntchito amuna mwadzidzidzi zimawonekera chifukwa cha kuchulukitsidwa kwa testosterone (kwa akazi, njira, izi ndi zoipa), panthawi imodzimodzimodzi ndi kuchuluka kwa cortisol. Poyankha kuwonjezereka, thupi limadziteteza ku insulini ndipo limayamba kuwonjezera mafuta. Inde, musalole zotsatira zoipa ngati zimenezi, chifukwa aliyense amachita masewera kuti akhale wolimba komanso wochepa.

Chizindikiro Chachinayi: Kuda nkhawa ndi kutaya maganizo

Zizindikilo za skipping overersining ndi ena okonda ntchito zolemetsa, kuphatikizapo mphamvu mphamvu ndi HIIT, kawirikawiri amawonetsedwa ngati mawonekedwe a chifundo mchitidwe wamanjenje, kuchititsa kuchulukitsidwa, chidwi ndi kusakhoza kuganizira chidwi.

Izi zikachitika, thupi limakhala lovuta kwambiri ndipo limatenga nthawi yaitali kuposa nthawi zonse. Musamachepetse mpumulo wamtendere ndi tulo tathanzi - amapereka zotsatira zabwino za maphunziro.

Chizindikiro Chachisanu: Kukumva kufooka

Kumverera kwafooka kwa tsiku lonse kumathamangitsira othamanga omwe amasankha kuchita zolimbitsa thupi. Ichi ndi chizindikiro cha matenda a chisokonezo cha mitsempha, pamodzi ndi dontho la testosterone ndi kuwonjezeka kwa cortisol. Kumverera kofooka kwa kufooka kungayambitsenso kuganiza za ARVI, ngakhale kuti cholakwika apa ndi kungodula minofu, zizindikiro zomwe zimatha kutenga mitundu imeneyo.

Pofuna kupewa zoopsa zotere ku masewera, akatswiri amalimbikitsa kuchepetsa nthawi ndipo panthawi yomweyo amapititsa patsogolo kuphunzitsa, ndiko kuti, kukonda zochepa, koma zamphamvu kuti zikhale zovuta zochita masewera olimbitsa thupi. Ngakhale mutakhala okhoza mwakuthupi kuthamanga makilomita 15-20 sabata iliyonse, izi sizikutanthauza kuti mumayenera kulemetsa thupi.

Chizindikiro Chachisanu ndi chimodzi: kupweteka kosalekeza m'magulu, mafupa ndi mapeto

Chisangalalo chosapweteka pambuyo pa kuphunzitsidwa, kutenga mawonekedwe a matenda a kuchepa kwa mitsempha (krepatury), ndi yabwinobwino. Komabe, zimakhalanso kuti kupweteka sikupita kwa nthawi yaitali. Nthawi zambiri, zizindikiro za overtraining zimawonekera mofanana, choncho ganizirani kuchepetsa kukula kwa nthawi.

Chizindikiro Chachisanu ndi chiwiri: Kutenga matenda

Kaŵirikaŵiri munthu amadwala ndi kuphatikizapo zifukwa zingapo: kusowa tulo, kusasamala, kapena kusadya bwino, kuchepa thupi, kupanikizika maganizo. Ngati mukuganiza kuti mulibe mavuto aliwonsewa, koma nthawi zambiri mumadwala, mwinamwake mwatopetsa. Zomwe zimayambitsa, zizindikiro ndi chithandizo cha chikhalidwe ichi ndizomwe sizingagwire ntchito imodzi yokha komanso palibe ntchito imodzi ya sayansi.

Mukhoza, samangoyang'anitsitsa phokoso la m'mawa kapena mphuno zakumaso, koma ndi bwino kumvetsera thupi lanu pakapita nthawi. Zizindikirozi zing'onozing'ono zingasonyeze matenda a chitetezo cha mthupi chifukwa chochita masewera olimbitsa thupi.

Mmene mungapeŵe kuwonjezereka

Akatswiri nthawi zonse amalimbikitsa kuti asamalimbane ndi vutoli, koma pakapita nthawi kuti asagwiritse ntchito mankhwalawa: zizindikiro ndi chithandizo cha matendawa ndi zosasangalatsa, ndipo kuchira kungatenge nthawi yaitali kwambiri, yomwe minofu imataya mawonekedwe awo akale. Pofuna kupewa "fupika ", tsatirani malangizo ophweka:

• Pezani mokwanira;
• Onetsetsani kuti mndandanda wanu wa tsiku ndi tsiku umaphatikizapo zakudya zonse zofunika ndi kufufuza zinthu;
• Pewani kupsinjika maganizo (mwachitsanzo, yesetsani kuchita mphamvu ndi zoga ndi zosinkhasinkha);
• Sinthani dongosolo la maphunziro;
• Perekani mpata nthawi yobwereranso mwachibadwa (sikutanthawuza kutaya zochitika zathupi - yesani pilates kapena zovuta zovuta).