Kuyenda njinga ndi kwabwino thanzi, koma kodi kumapangitsa kuti ntchafu zanu zikhale zokulirapo?

Kuyenda njinga ndi kwabwino thanzi, koma kodi kumapangitsa kuti ntchafu zanu zikhale zokulirapo?

Kwa anthu ambiri, kukhala maola angapo tsiku limodzi panjinga kuti achite masewera olimbitsa thupi (siziphunzitsidwa) sizingachitike. Koma kodi mudayamba mwadzifunsapo momwe zimakhalira kuyendetsa theka la ola tsiku lililonse?

Mudzakonda kupalasa njinga

Sikuti aliyense amatenga nthawi tsiku lililonse kuti aziyendetsa njinga, makamaka akachoka kuntchito, nthawi zonse kumangokhala kutopa kwakuthupi komanso kwamaganizidwe, osapatula njinga zamasewera kapena kulimbitsa thupi. Kodi mungachite bwanji? Kuyenda pa njinga kupita kapena kuchokera kuntchito ndi yankho labwino, makamaka ngati kampaniyo isanakwane ola limodzi kuchokera kunyumba. Malinga ndi kafukufuku wa 2015, mumzinda wokonda chidwi kwambiri ku Portland ku United States, nzika 60% zimakwera maola opitilira 2.5 pa sabata, zambiri zomwe zimagwiritsidwa ntchito popita kapena pobwerera kuntchito. Mumzinda wokhala ndimagalimoto ambiri, njinga zimathamanga kuposa magalimoto, komanso amalimbitsa thupi poyenda, zomwe ndizopindulitsadi.

Popeza kulimbikira pa njinga, munthu wathunthu ndi wamphamvu

Khazikikani pakukwera moyenera - osachepera theka la ola tsiku lililonse, kumatha kukuthandizani kuti muchepetse kutopa, kusintha mayankho, kukumbukira, komanso kupanga malingaliro anu kukhala osamala. Kuyendetsa njinga kumathandizanso kuchepetsa nkhawa komanso kukhumudwa. Kuyendetsa njinga ndi njira yotsitsira kupsinjika. Mabungwe angapo ofufuza atsimikizira kudzera poyesa kuti masewera olimbitsa thupi amapangitsa kuti anthu azikhala ndi nthawi yayitali. Mphindi 30 zolimbitsa thupi masiku 6 pa sabata zingawathandize kukhala ndi moyo wautali kuposa anzawo omwe sachita masewera olimbitsa thupi.

Palibenso nkhawa yokhudza kudya kwambiri

Makamaka kwa ma foodies, sipadzakhala kulakwa pakudya "mopitilira muyeso" mukamadya mchere wina tsiku lililonse mukatha kupalasa njinga. Kuchita masewera olimbitsa thupi kumatha kuthana ndi zovuta zomwe zingachitike chifukwa chodya mopitirira muyeso (ngakhale mukulemera)

Ponena za momwe kukwera njinga kumakhudzira minofu, atsikana amakhudzidwa kwambiri ndi momwe thupi limakhudzira thupi. Tsopano tiyeni tiwone ngati zingachitike.

(1) Momwe minyewa imathandizira kumanenepa mobwerezabwereza

M'malo mwake, masewera olimbitsa thupi ndi momwe minofu yaumunthu imagwirira ntchito, ndipo tanthauzo la mawonekedwe amomwe thupi limapangira ndi vuto la mawonekedwe a minofu. Kuchita masewera olimbitsa thupi kumatha kusintha minphology ya minofu, yomwe ndiyotsimikizika, koma ndizolimbitsa thupi ziti zomwe zingakhudze minofu, ndipo zotsatira zake zingakhudze bwanji morphology.

Kuchokera pamawonedwe a morphological okha, pali mitundu inayi pakusintha kwa mawonekedwe amtundu wa chinthu, chomwe chimakhala chachitali, chachifupi, chokulirapo, komanso chopyapyala.

Pa minofu iliyonse, imakhala ndi poyambira poyambira ndi peto, yomwe ili pafupa. Minofu yosiyanasiyana imakhala ndi poyambira ndi mathero osiyanasiyana, motero kuchokera pamalingaliro awa, kukulitsa ndi kufupikitsa minofu ndikosatheka kwa munthu wokhwima.

Palibe kusintha kutalika, kusiyana kwa makulidwe, ndi kuwonda kwa minofu nthawi zambiri sikungatheke, pokhapokha ngati minyewa imayamba chifukwa cha kusakhalitsa kwa minofu ina. China chake ndikuti minofu imakhala yakukulira, komwe kumakhala kuwonjezeka kwa gawo la gawo la myofilament. Nthawi zambiri, ndimomwe zimachitika pambuyo poti minofuyo inyamula katundu ndikusinthira katundu. Kuyankha uku ndikuthekera kowonjezereka kwa minofu kukana katundu. Kukula kwa minofu ndikutengera kusintha kwa katundu wambiri, momwemonso kwa anthu athanzi, ngakhale zikuwoneka kuti minofu imangokhala ndi mawonekedwe a makulidwe, mawonekedwe awa amangopezeka ngati mikhalidwe ina yakwaniritsidwa.

Ponena za maphunziro, chikhalidwe ichi chokulitsa minofu chimabwerezedwa mobwerezabwereza pansi pa katundu wolemera wambiri. Kukaniza kumawonjezeka ndikuchepetsa.

(2) Kuthamanga kwamasamba sikungathandize minofu kukula

Kwa ma projekiti ambiri, kuthamanga kwa kuyenda ndikofunikira, motero pakuphunzitsidwa konse, njira yophunzitsira yomwe imatenga liwiro momwe msingi ndi mphamvu zamagwiritsidwe ntchito zimagwiritsidwira ntchito. Njira yothandizira ndikuthana ndi kuthamanga kwambiri, kuchuluka kwa zolimbitsa thupi kawirikawiri, Nthawi zambiri kuchita zolimbitsa thupi pang'ono kapena mochulukira, kuchita zolimbitsa thupi kumangoyesedwa kamodzi kapena kawiri. Kulimbitsa thupi kumeneku kumatha kukulitsa mphamvu zamphamvu za minofu zomwe zimagonjetsa kukana, ndipo zimatha kukulitsa mphamvu yathunthu ya minofu, koma akatumba sangathenso.

Poona kuthamanga kwa minofu mukamagwira ntchito, minyewa ikachepa kwambiri, kuthamanga kwathamanga komanso kukanika kwambiri, minofu imachepa.

Kwa kuyendetsa njinga, palibe katundu wakunja, kusuntha kwa minofu kumachitika nthawi zonse mwachangu, ndiye kuti, kufalikira kwam'munsi, minofu imatha kukhalabe ndi pafupipafupi pawokha kutanthauza kuti katundu pa minofu ndi minofu katundu. yasinthidwa, mawonekedwe a minofu sangakhudzidwe ndi katundu yemwe adasinthidwa.

Kumaliza: maphunziro opatsa mphamvu amatha kubweretsa minofu kukulitsa, koma kukondoweza kwa mphamvu ya minofu kuyenera kukhala kochulukira. Ponena za kupalasa njinga, kuyendetsa njinga si njira yowonjezera, motero kulimbitsa thupi sikungapangitse minofu kuti ikhale yolimba.

(3) Zotsatira za ntchito yopirira pa minofu

Monga tanena kale, masewera olimbitsa thupi ochepa samapangitsa kuti minofu ikhale yolimba, ndipo kupirira kumakhala kothamanga kwakanthawi. . Ngati kokha malinga ndi malingaliro a morphological, sizikhala ndi mphamvu iliyonse paminyewa. Kuchokera pakuwona kwakuthupi, masewera olimbitsa thupi amatha kupititsa patsogolo mitochondria m'maselo amisempha, ndipo kuthekera kwa minofu kugwira ntchito moyenera ndikolimba. Ngakhale kupalasa njinga sikukukhala ndi zinthu zolimbitsa thupi, nchiyani chomwe chikusintha thupi?

Mukatha kuchita masewera olimbitsa thupi moyenera komanso koyenera, mudzawona kuti kugawa mafuta kumasintha kwenikweni, osati mawonekedwe a minofu. Mukatha kuchita masewera olimbitsa thupi, mafuta amawonongeka ndipo mafutawo amakhala owonda. Kuwerengetsa kwabwino mafuta kumapangitsa kuti thupi lizikhala lalitali. Kuti mukwaniritse cholinga chomanga thupi, kwenikweni, kwa thupi lopyapyala kwambiri, mufunikabe kulimbikitsidwa kwamphamvu kuti mukwaniritse cholinga chopukutira minofu, koma maphunziro amtunduwu ayenera kulimbikitsidwa ndikuyenera, pogwiritsa ntchito njira yolondola kuti mukwaniritse cholingacho.

(4) Kugwiritsa ntchito kwambiri mafuta

Kunena mwachidule, masewera olimbitsa thupi kuti muthe kudya mafuta ayenera kusankha mafuta ngati magetsi. Kwa mawonekedwe amafuta, ntchito yamafuta imakhala yochepa ndipo kugwiritsa ntchito mpweya kumakhala kwakukulu, zomwe zimatsimikiziranso ntchito ya masewera olimbitsa thupi. Iyi ndi njira yabwino kwambiri yothanirana ndi mafuta.

Kodi masewera olimbitsa thupi ndi aerobic, mphamvu zake ndizochulukirapo, masewera olimbitsa thupi opitilira kwa nthawi yayitali, pali masewera ambiri omwe amakwaniritsidwa motere, monga: kuthamanga mtunda wautali, kuyendetsa njinga zazitali, kukwera pamtunda wautali, kuyenda pansi, etc. malinga ngati akupitiliza kuchita masewera olimbitsa thupi kwa nthawi yayitali ndi masewera olimbitsa thupi.

Mwambiri, ngati mungoyang'ana zotsatira za kupalasa njinga thupi, ndikosachita kufunsa kuti kuda nkhawa kuti minofu ikukula. Zotsatira zakuyenda njinga kuti muchepetse mafuta ndizabwino kwambiri. Sikuti ndikukwera masewera olimbitsa thupi nthawi yayitali, komanso kukhazikika kwa njinga ndiyabwino, ndipo ndikosavuta kuwongolera mwamphamvu. Komabe, vuto ndi kupalasa njinga ndikuti nthawi zambiri amalimbitsa thupi, ndipo amalephera kukonza mgwirizano pakati pa minofu.

Panjinga yamafuta ambiri, yabwino panjinga.