Mmega ahụ bụ isi ihe na-eme ka ahụ dị mma. Site na mmega ahụ nke ọma, anyị nwere ike ime ka ahụ anyị dịkwuo mma, meziwanye ihe nchebe anyị na igbochi ọrịa. Isiokwu a ga-enyocha mmetụta mmega ahụ na ahụike ma nye ndụmọdụ mmega ahụ bara uru, ka anyị wee bụrụ ndị na-erite uru na mmegharị ahụike!
Mbụ: Uru nke mgbatị ahụ
1: kwalite ọrụ obi na ngụgụ: mmega ahụ aerobic mgbe niile nwere ike imeziwanye ọrụ obi na ngụgụ, mee ka ntachi obi nke anụ ahụ dịkwuo elu na ikike ike ọgwụgwụ.
2: ịchịkwa arọ: mgbatị ahụ na-enyere aka ọkụ calorie na ịchịkwa ibu, ma na-ebelata ihe ize ndụ ahụike metụtara oke ibu.
3: Mee ka mgbochi ahụ sie ike: Mmega ahụ nwere ike ime ka ahụ dịkwuo mma ma belata ọrịa.
4:Melite ahụike uche: Mmega ahụ nwere ike ịhapụ nrụgide na mgbakasị ahụ n'ime ahụ, meziwanye ahụike uche ma nwekwuo obi ụtọ.
Nke abụọ: Ndụmọdụ mmega ahụ bara uru
1: Aerobic mmega ahụ: ọ dịkarịa ala 150 nkeji nke aerobic mmega ahụ a izu, dị ka ngwa ngwa ije, ịgba ọsọ, igwu mmiri, wdg, na-enyere aka melite obi na ngụgụ ọrụ.
2: Enwere ike iji ọnụọgụ obi tụọ ike mgbatị ahụ. Dị ka pasent dị iche iche nke oke obi obi, enwere ike kewaa obi obi n'ime akụkụ ise, nke enwere ike kewaa n'ime ọkụ ọkụ na mpaghara ntụrụndụ, mpaghara ọkụ abụba, mpaghara oriri glycogen, mpaghara nchịkọta lactic acid na mpaghara njedebe ahụ n'aka nke ya:
① Mpaghara na-ekpo ọkụ na nke izu ike: Ọnụ ọgụgụ obi na mpaghara a bụ 50% ruo 60% nke oke obi. Ọ bụrụ na ọnụ ọgụgụ kachasị nke obi mmadụ bụ 180 iti/min, ọ̀tụ̀tụ̀ obi ọ chọrọ iji kpoo ọkụ ma zuru ike kwesịrị ịbụ 90 ruo 108 iti kwa nkeji.
② Mpaghara na-ere abụba: Ọnụ ọgụgụ obi nke mpaghara a bụ 60% ruo 70% nke oke obi obi, mpaghara a bụkwa inye ume maka mmega ahụ site na abụba na-ere ọkụ, nke nwere ike belata abụba nke ọma ma nyere aka belata ibu.
③ Mpaghara oriri glycogen: Ọnụ ọgụgụ obi na mpaghara a kwesịrị ịbụ 70% ruo 80% nke oke obi obi, n'oge a na-akwado ya site na carbohydrates.
④ Mpaghara mkpokọta Lactic acid: Ọnụ ọgụgụ obi na mpaghara a kwesịrị ịbụ 80% ruo 90% nke oke obi obi. Site na nkwalite ahụ ike nke onye na-eme egwuregwu, ego ọzụzụ kwesịrị ịbawanye ya. N'oge a, ọzụzụ kwesịrị ịbanye na mpaghara mkpokọta lactic acid ka ọ dịkwuo mma, ya mere a ga-agbanwe mmega ahụ nke ikuku na mgbatị anaerobic iji nyere aka nchịkọta nke lactic acid.
⑤ Mpaghara njedebe anụ ahụ: Ọnụ ọgụgụ obi dị na mpaghara a bụ 90% ruo 100% nke oke obi obi, ụfọdụ ndị na-eme egwuregwu nwere ike karịa ọnụọgụ obi kachasị elu.
3: Ọzụzụ ike: Ime ọzụzụ ike na-agafeghị oke, dị ka ibuli ibu, ịkwanye ihe, wdg, nwere ike ịbawanye ike na ntachi obi.
4: Mgbanwe na ọzụzụ nguzozi: yoga ma ọ bụ tai chi na ọzụzụ ndị ọzọ, nwere ike imezi mgbanwe nke ahụ na ikike nguzozi, gbochie ọdịda na mmerụ ahụ mberede ndị ọzọ.
5: Egwuregwu otu, Isonye na egwuregwu otu nwere ike ime ka mmekọrịta mmadụ na ibe ya dịkwuo elu, mee ndị enyi ọhụrụ, na ịbawanye ụtọ egwuregwu.
Mmega ahụ bụ isi ihe na-eme ka ahụ dị mma. Site na mmega ahụ nke ọma, anyị nwere ike ime ka ahụ anyị dịkwuo mma, meziwanye ihe nchebe anyị na igbochi ọrịa. Mmega ahụ na-emekwa ka ahụike uche na obi ụtọ dịkwuo mma. Bido ugbu a! Ka anyị bụrụ ndị ga-erite uru na mmegharị ahụike!
Oge nzipu: Ọgọst-02-2024
