Chidule cha pulogalamu:Masiku 30 awamakina opalasa bwatoDongosolo lochita masewera olimbitsa thupi likupita patsogolo kuyambira pa mphindi 10 zolimbitsa thupi pang'ono mpaka mphindi 30 zolimbitsa thupi nthawi ndi nthawi. Ogwiritsa ntchito omwe akutsatira dongosololi angayembekezere kusintha kwa 20-30 peresenti pa kupirira kwa mtima, kuwonjezeka koyezeka kwa mphamvu ya sitiroko, komanso pafupifupi ma calories 200-300 omwe amawotchedwa pa gawo lililonse pofika sabata yachinayi.
Amene dongosololi limagwirira ntchito:Oyamba kumene omwe alibe luso loyendetsa bwato kudzera mwa ogwiritsa ntchito apakati omwe akufuna kupita patsogolo mwadongosolo.
Zipangizo zofunika:Makina aliwonse opalasa bwato okhala ndi mphamvu ya maginito, mpweya, kapena madzi omwe ali ndi chiwonetsero cha liwiro la sitiroko.
Miyezo yofunika kwambiri:Kuchepetsa nthawi yogawanitsa ya mamita 500 ndi masekondi 8-12. Kuchepa kwa kugunda kwa mtima kopumula ndi kugunda 4-8 pamphindi mkati mwa masiku 30.
Momwe Dongosolo Lophunzitsira Makina Oyendetsera Bwato la Masiku 30 Limakhazikitsidwira
Thedongosolo lochitira masewera olimbitsa thupi la makina opalasa bwatoMlungu woyamba umagawika m'magawo anayi a sabata, ndipo gawo lililonse limayang'ana pa kusintha kwina. Mlungu woyamba umakhazikitsa njira zochiritsira sitiroko komanso kupirira koyambira. Mlungu wachiwiri umakhazikitsa nthawi yokhazikika. Mlungu wachitatu umawonjezera nthawi ndi mphamvu ya gawo. Mlungu wachinayi umaphatikiza phindu kudzera mu zovuta zosiyanasiyana. Mlungu uliwonse umakhala ndi magawo asanu olimbitsa thupi okhala ndi masiku awiri opumula kapena ochira.
Nthawi ya gawoli imakula kuchoka pa mphindi 10 pa sabata yoyamba mpaka mphindi 30 pa sabata yachinayi. Zolinga za stroke zimayamba pa stroke 18-22 pamphindi (spm) ndikuwonjezeka kufika pa 24-30 pamphindi pofika sabata yomaliza. Kukhazikitsa kwa damper kumakhala pakati pa 3 ndi 5 mu pulogalamu yonse kuti kugogomeze luso kuposa kukana kwachilengedwe.
Malinga ndiBungwe la American Council on Exercise, mapulogalamu okonzedwa bwino amapangitsa kuti anthu azitsatira kwambiri malamulo kuposa kupalasa bwato kosakonzedwa bwino. Ogwiritsa ntchito omwe amatsatira dongosolo lolembedwa amamaliza maphunziro ochulukirapo ndi 40 peresenti m'masiku 30 poyerekeza ndi omwe amapalasa bwato popanda nthawi.
Sabata Loyamba: Maziko a Stroke ndi Aerobic Base
Sabata yoyamba imayang'ana kwambiri momwe stroke imagwirira ntchito kuposa mphamvu. Kupalasa bwato kumagwiritsa ntchito pafupifupi 86 peresenti ya minofu ya mafupa kudzera mu magawo anayi: kugwira, kuyendetsa, kumaliza, ndi kuchira. Kuphunzira bwino izi mkati mwa sabata yoyambira kumapewa njira zolipirira zomwe zimalepheretsa magwiridwe antchito m'masabata otsatira.
| Gawo | Kutalika | Chiwerengero cha Stroke | Mtundu | Kufufuza kwa Target (1-10) |
|---|---|---|---|---|
| Tsiku 1 | Mphindi 10 | 18-20 masana | Kukhazikika, yang'anani pa kuyendetsa mwendo | 3-4 |
| Tsiku lachiwiri | Mpumulo | — | Kutambasula pang'ono | — |
| Tsiku lachitatu | Mphindi 12 | 18-20 masana | Kutenthetsa kwa mphindi zitatu, kukhazikika kwa mphindi 6, kuziziritsa kwa mphindi zitatu | 4-5 |
| Tsiku lachinayi | Mpumulo | — | Kuyenda kochira mwachangu kwa mphindi 15-20 | — |
| Tsiku 5 | Mphindi 12 | 20-22 magalamu | Piramidi: Mphindi ziwiri pakati, mphindi imodzi yopepuka, kubwereza | 4-5 |
| Tsiku 6 | Mphindi 15 | 20-22 magalamu | Kukhazikika, sungani nthawi yogawa nthawi zonse | 5 |
| Tsiku 7 | Mpumulo | — | Kuchira kwathunthu | — |
RPE = Kuchuluka kwa Kugwira Ntchito Kodziwika pa sikelo ya Borg CR10.
Chiwopsezo cha sitiroko m'sabata yoyamba chimakhala pansi pa 22 masana kuti munthu agwiritse ntchito njira yodziwira dala. Chiwopsezo chachikulu cha sitiroko pa sitejiyi chimalimbikitsa kuti munthu ayambe kuchira mwachangu, kuchepetsa nthawi ya sitiroko komanso kuwonjezera chiopsezo cha kuvulala. Ogwiritsa ntchito ayenera kuyang'anira nthawi yawo yogawa mamita 500 ngati njira yoyambira yogwiritsira ntchito pulogalamuyo.
Sabata Lachiwiri: Chiyambi cha Pakati ndi Kumanga Miyeso
Sabata yachiwiri imayambitsa maphunziro okonzedwa bwino kuti awonjezere kufunikira kwa mtima ndi mitsempha yamagazi. Kusinthana pakati pa magawo amphamvu kwambiri ndi otsika kumaphunzitsa thupi kuchotsa lactate bwino ndikuchira mwachangu pakati pa zoyeserera. Gawo lililonse limaphatikizapo kutenthetsa kwa mphindi zitatu ndi kuziziritsa kwa mphindi ziwiri kuzungulira gawo lalikulu la masewera olimbitsa thupi.
| Gawo | Nthawi Yogwira Ntchito | Chiwerengero cha Stroke | Ntchito/Kupuma | Nthawi Yonse |
|---|---|---|---|---|
| Tsiku lachisanu ndi chitatu | Mphindi 15 | 22-24 magalamu | Mphindi zitatu zokhazikika / mphindi imodzi yokankha | Mphindi 18 |
| Tsiku 9 | Mpumulo | — | Kutambasula pang'ono, kuzunguliza thovu | — |
| Tsiku 10 | Mphindi 18 | 22-24 magalamu | 4 x 2 mphindi zochepa / 1 mphindi yopepuka | Mphindi 21 |
| Tsiku 11 | Mpumulo | — | Kubwezeretsa mwachangu | — |
| Tsiku 12 | Mphindi 20 | 24-26 magalamu | 5 x 2 mphindi zochepa / 1 mphindi yopepuka | Mphindi 24 |
| Tsiku 13 | Mphindi 15 | 22 magalamu | Boma lokhazikika, malire a mitengo akhazikitsidwa | Mphindi 18 |
| Tsiku 14 | Mpumulo | — | Kuchira kwathunthu | — |
Nthawi yopuma mu gawo la ntchito/kupumula imagwiritsa ntchito liwiro lopepuka pa 18-20 spm.
Chiŵerengero cha ntchito ndi kupuma cha 2:1 m'sabata yachiwiri chimapereka kuchira kokwanira kuti luso lipitirire pakati pa nthawi. Ogwiritsa ntchito omwe akupeza kuti otsalawo sakwanira ayenera kuwonjezera gawo la kupalasa ndi masekondi 30 m'malo mochepetsa mphamvu ya ntchito. Kusunga mphamvu yotulutsa mphamvu nthawi ya ntchito n'kofunika kwambiri kuposa kungogunda zolinga za stroke zomwe sizikudziwika.
Sabata Lachitatu: Kukulitsa Kupirira ndi Kutha Kuthamanga
Sabata lachitatu limawonjezera kuchuluka kwa nthawi yonse yophunzitsira pamene likusunga mphamvu. Kuchuluka kwa maphunziro omwe asonkhanitsidwa kuyambira sabata loyamba ndi lachiwiri kumalola kuti dongosolo la mtima likhale ndi mphamvu zambiri kwa nthawi yayitali. Kuchuluka kwa sitiroko kumawonjezeka kufika pa 24-26 spm pa nthawi yophunzitsira yokhazikika komanso 26-28 spm pa nthawi yophunzitsira.
| Gawo | Nthawi Yogwira Ntchito | Chiwerengero cha Stroke | Mtundu | Nthawi Yonse |
|---|---|---|---|---|
| Tsiku 15 | Mphindi 22 | 24-26 magalamu | Khazikika | Mphindi 25 |
| Tsiku 16 | Mpumulo | — | Kutambasula pang'ono | — |
| Tsiku 17 | Mphindi 25 | 24-26 magalamu | Kukankha kwa mphindi 6 x 2 / kuwala kwa mphindi imodzi | Mphindi 28 |
| Tsiku 18 | Mpumulo | — | Kubwezeretsa mwachangu | — |
| Tsiku 19 | Mphindi 20 | 26-28 magalamu | Makwerero: 1-2-3-2-1 mphindi kukankha / mphindi imodzi yopumula | Mphindi 26 |
| Tsiku 20 | Mphindi 25 | 24 magalamu | Kukhazikika, mtengo wokhazikika pa 24 spm | Mphindi 28 |
| Tsiku 21 | Mpumulo | — | Kuchira kwathunthu | — |
Kapangidwe ka makwerero pa tsiku la 19 kamapereka vuto lapadera: kuchuluka kwa sitiroko ndi mphamvu zikuwonjezeka pamene gawo la ntchito likukulirakulira, kenako nkuchepa mofanana. Kapangidwe kameneka kamaphunzitsa kuzindikira kuyenda, luso lomwe limasamutsira mwachindunji ku zidutswa zoyesera za mamita 2,000 kapena zochitika zopirira nthawi.
Sabata Lachinayi: Kuphatikiza ndi Kuyesa Magwiridwe Antchito
Sabata yachinayi imaphatikiza maziko a kupirira kuyambira sabata yoyamba mpaka yachitatu ndi zidutswa zoyesera zamphamvu kwambiri. Sabata yomaliza imaphatikizapo kuyesa kwa nthawi ya mamita 5,000 pa tsiku la 28, komwe kumagwira ntchito ngati muyezo woyezera magwiridwe antchito. Kuyerekeza pambuyo pa pulogalamu ndi sabata yoyamba kukuwonetsa kupita patsogolo.
| Gawo | Nthawi Yogwira Ntchito | Chiwerengero cha Stroke | Mtundu | Nthawi Yonse |
|---|---|---|---|---|
| Tsiku 22 | Mphindi 25 | 26-28 magalamu | Kukankha kwa mphindi 5 x 3 / kuwala kwa masekondi 90 | Mphindi 30 |
| Tsiku 23 | Mpumulo | — | Kutambasula pang'ono | — |
| Tsiku 24 | Mphindi 30 | 26-28 magalamu | Kukhazikika ndi mphamvu yoyang'ana | Mphindi 33 |
| Tsiku 25 | Mpumulo | — | Kubwezeretsa mwachangu | — |
| Tsiku 26 | Mphindi 20 | 28-30 magalamu | Kuthamanga kwa mphindi 8 x 1 / kuwala kwa mphindi imodzi | Mphindi 26 |
| Tsiku 27 | Mphindi 15 | 24 magalamu | Gawo laukadaulo wopepuka lisanafike tsiku loyesa | Mphindi 18 |
| Tsiku 28 | 5,000m | Liwiro la mpikisano | Kuyesa kwa nthawi ya mamita 5,000 | N / A |
Kuyesa kwa nthawi ya mamita 5,000 pa tsiku la 28 ndi njira yoyamba yowunikira pulogalamuyi. Ogwiritsa ntchito ambiri amawona kusintha kwa masekondi 8-12 mu nthawi yogawa mamita 500 poyerekeza ndi liwiro lawo loyambira la sabata imodzi. Malinga ndiKoleji ya Zamankhwala Zamasewera ku America, mapulogalamu okonzedwa bwino opalasa bwato amabweretsa kusintha koyezeka mu VO₂max ya 6-12 peresenti mkati mwa milungu inayi.
Zotsatira Zoyembekezeredwa Mukamaliza Ndondomeko ya Masiku 30
Makina opalasazotsatira za dongosolo lochita masewera olimbitsa thupiZimasiyana malinga ndi kuchuluka kwa thanzi komanso kutsatira, koma machitidwe ofanana amaonekera m'maphunziro ofalitsidwa. Kupirira kwa mtima komwe kumayesedwa ndi kugunda kwa mtima kochepa nthawi zambiri kumawonjezeka ndi 8-15 peresenti. Kugunda kwa mtima komwe kumapumula kumatsika ndi kugunda 4-8 pamphindi kwa ophunzira ambiri.
Kugwiritsa ntchito ma calorie kumadalira kulemera kwa thupi ndi mphamvu ya nthawi yophunzira.Kufalitsa Zaumoyo ku Harvard, munthu wolemera makilogalamu 155 amawotcha pafupifupi ma calories 250-300 pa mphindi 30 zokwera bwato mwamphamvu pang'ono. Magawo ochitira masewera olimbitsa thupi opitilira 20 m'masiku 30, kutentha konse kwa ma calories kumakhala pakati pa ma calories 5,000 mpaka 6,000, zomwe zimapangitsa kuti mafuta ataye ndi mapaundi 1.5 mpaka 2 akaphatikizidwa ndi zakudya zomwe zimadyedwa nthawi zonse.
Kulimbitsa minofu kumachitika m'magawo a quadriceps, glutes, latissimus dorsi, ndi core stabilizers. Oyendetsa bwato nthawi zambiri amanena kuti amatha kusunga njira yoyenera yochitira stroke kwa mphindi 20-30 mosalekeza akamaliza pulogalamuyo, kuyambira mphindi 8-12 kuyambira pachiyambi.
| Chiyerekezo | Chiyambi (Sabata 1) | Pambuyo pa Pulogalamu (Sabata 4) | Kusintha Kwachizolowezi |
|---|---|---|---|
| Nthawi yogawa 500m | 2:20-2:40 mphindi | 2:08-2:28 mphindi | Kuthamanga kwa masekondi 8-12 |
| Kupalasa bwato nthawi yayitali | Mphindi 8-12 | Mphindi 20-30 | +10-18 mphindi |
| Kugunda kwa mtima kopumula | 68-78 bpm | 60-74 bpm | Kutsika ndi 4-8 bpm |
| Ma calories pa mphindi 30 (155 lb) | 180-220 cal | 250-300 calories | +30-40% bwino |
| Mphamvu yotulutsa sitiroko | Ma watts 80-110 | Ma watts 110-150 | +30-40 watts |
Kutsatana kwa Stroke Koyenera: Maziko a Ndondomeko Yolimbitsa Thupi
Maseŵero olimbitsa thupi aliwonse omwe ali mu dongosololi amatenga njira yoyenera yochitira stroke. Kukwapula kokankha kumagawika m'magawo anayi osiyana omwe ayenera kuchitika motsatizana. Gawo loyendetsa limakhudza 86 peresenti ya minofu ya mafupa kudzera mu gawo la miyendo ndi pakati pa manja. Gawo lochira limasinthira dongosolo: manja ndi pakati pa miyendo.
Malo ogwirira:Mapazi ali olunjika, manja atatambasulidwa patsogolo, mapewa ali omasuka, msana uli wosasunthika. Chogwirira chimalumikizana kutalika kwa mwendo. Kukanikizana pa chogwirira sikuyenera kukakamiza zidendene kuchoka pa bolodi la mapazi.
Gawo loyendetsa:Miyendo imatambasuka kaye pamene manja amakhala owongoka. Miyendo ikafika pa 80 peresenti, pakati pake pamagundana ndipo kumbuyo kumagwedezeka kuyambira 11 koloko mpaka 1 koloko. Manja amakoka chogwiriracho ku sternum yapansi ngati mwendo womaliza.
Malo omalizira:Miyendo yotambasulidwa bwino, chogwirira chili pansi pa sternum, mapewa kumbuyo kwa chiuno, zigongono zili pa madigiri 45. Kumaliza kwake ndi malo okhazikika, osati poyima.
Gawo lochira:Manja amatambasula patsogolo choyamba, kenako thupi lapamwamba limapinda patsogolo pa chiuno. Mawondo amapinda pamapeto pake, ndikusuntha mpando kupita ku flywheel. Kuchira kumatenga nthawi yayitali pafupifupi kawiri kuposa kuyendetsa pa liwiro lochepa la stroke.
Kujambula kanema wa stroke kuchokera mbali imodzi mkati mwa sabata yoyamba ndi mobwerezabwereza mu sabata yachinayi kukuwonetsa kusintha kwa kutsatana ndi nthawi. Ogwiritsa ntchito omwe amazindikira mavuto amakina amapita patsogolo mwachangu kudzera mu pulogalamuyi.
Kusankha Makina Oyenera Oyendetsera Bwato pa Ndondomeko ya Masiku 30
Dongosolo lochita masewera olimbitsa thupi limagwira ntchito ndi makina aliwonse opalasa omwe amawonetsa liwiro la sitiroko ndi nthawi. Opalasa olimbana ndi mpweya amapereka kukana kosinthasintha komwe kumawonjezeka ndi khama, zomwe zimawapangitsa kukhala oyenera maphunziro apakati pomwe kusintha kwachangu kwa kukana kumafunika. Opalasa olimbana ndi maginito amapereka mphamvu yokhazikika mosasamala kanthu za liwiro la sitiroko, zomwe zimathandiza oyamba kumene kusunga makina osalala panthawi ya maziko.
Pa mpikisano wa masiku 30, makina okhala ndi chiwonetsero chomveka bwino cha kuthamanga kwa stroke komanso mpando wabwino ndi ofunikira. Malo oimikapo mipando ayenera kukhala ndi nthawi yayitali popanda kuvutika, ndipo mipando yonyamulira mapazi iyenera kukhala ndi kukula kosiyana kwa nsapato popanda malo opanikizika.
Kupewa Zolakwika Zodziwika Bwino Pakuyendetsa Bwato
Zolakwika zitatu zimawonekera nthawi zonse pakati pa ogwiritsa ntchito omwe akuyamba ntchito yatsopanomakina opalasa bwatodongosolo lochita masewera olimbitsa thupiChoyamba, kudalira kukoka manja m'malo mogwiritsa ntchito miyendo kumabweretsa kutopa msanga kwa minofu ndipo kumachepetsa mphamvu yotulutsa. Miyendo imapanga pafupifupi 60 peresenti ya mphamvu yokwawa, osati manja.
Chachiwiri, kufulumira nthawi yochira kumafupikitsa nthawi yothandiza ya sitiroko ndikuwonjezera kuchuluka kwa mtima ndi mitsempha yamagazi mosafunikira. Kuchira kuyenera kutenga nthawi yayitali nthawi 1.5 mpaka 2 kuposa kuyendetsa. Kuyeserera kofala ndi kuwerengera imodzi-ziwiri pagalimoto ndi imodzi-ziwiri-zitatu-zinayi pa kuchira.
Chachitatu, kugwira chogwirira mwamphamvu kwambiri kumapangitsa kuti dzanja lizitopa ndipo kumasamutsa mphamvu mpaka m'mapewa ndi m'khosi. Chogwiriracho chiyenera kukhala m'zala ndi zala zazikulu zikukhudza pang'ono, osati kuzungulira ndodo.
Pomaliza: Kusasinthasintha Kumapereka Zotsatira Zoyezera za Kupalasa Mabwato
Dongosolo lochita masewera olimbitsa thupi la makina opalasa la masiku 30 limapereka njira yolinganizidwa kuyambira magawo oyamba mpaka mayeso a magwiridwe antchito. Kapangidwe kake kamene kamapanga njira kaye, kenako kamayika kupirira ndi mphamvu pamlingo wogwirizana ndi nthawi yosinthira thupi. Ogwiritsa ntchito omwe amaliza magawo onse 20 ochitira masewera olimbitsa thupi omwe akonzedwa amatha kuyembekezera kusintha koyezeka pa mphamvu ya sitiroko, magwiridwe antchito a mtima, komanso kuchuluka kwa ma calories.
Kuchita bwino kwa pulogalamuyi kumadalira kutsatira njira zochitira sitiroko, kukonzekera nthawi zonse, komanso khama loona mtima pa gawo lililonse. Kutsata deta kudzera mu liwiro la sitiroko, nthawi yogawa, ndi kugunda kwa mtima kopumula kumapereka zizindikiro zoyendetsera bwino. Kuyesa kwa nthawi ya mamita 5,000 pa tsiku la 28 kumapereka chizindikiro chomveka bwino cha magwiridwe antchito a maphunziro amtsogolo.
Mafunso Omwe Amafunsidwa Kawirikawiri Okhudza Mapulani Olimbitsa Thupi a Makina Oyendetsa Bwato
Kodi oyamba kumene angayambe kukonzekera masewera olimbitsa thupi a makina opalasa kwa masiku 30?
Inde. Dongosololi lapangidwira oyamba kumene omwe sanadziwepo kale za kupalasa bwato. Sabata yoyamba imapanga makina ochitira sitiroko pa mphamvu yochepa ndi magawo afupiafupi ngati mphindi 10. Kuthamanga kwa liwiro kumalola dongosolo la mtima ndi magulu a minofu kuti azolowere ntchito isanayambe kugwira ntchito mwamphamvu kwambiri mu sabata yachiwiri.
Kodi masewera olimbitsa thupi othamanga pa bwato kwa masiku 30 amawononga ma calories angati?
Munthu wolemera makilogalamu 155 amawotcha pafupifupi ma calories 5,000 mpaka 6,000 pa magawo 20 mu dongosolo la masiku 30. Kuwotcha kwa ma calories pa gawo lililonse kumawonjezeka kuchoka pa ma calories 180-220 pa sabata yoyamba mpaka ma calories 250-300 pa sabata yachinayi pamene nthawi yochita masewera olimbitsa thupi komanso mphamvu zake zimawonjezeka.
Kodi malo osungira madzi ayenera kukhala otani pa masewera olimbitsa thupi a makina opalasa bwato?
Malo osungira madzi ayenera kukhala pakati pa 3 ndi 5 pa sikelo ya 1 mpaka 10 pa masewera olimbitsa thupi. Malo osungira madzi otsika (1-3) amalimbikitsa chitukuko cha njira ndi kuchuluka kwa stroke. Malo okwera (6-10) amawonjezera kukana koma amalimbikitsa mawonekedwe oipa. Chosungira madzi chimalamulira kuyenda kwa mpweya, osati kuchuluka kwa kukana—mphamvu ya stroke imatsimikiza kukana kwenikweni.
Kodi muyenera kupuma kangati panthawi ya pulogalamu ya masiku 30 yopalasa bwato?
Pulogalamuyi imaphatikizapo masiku awiri opumula pa sabata, ndi tsiku limodzi lochira kwathunthu ndi tsiku limodzi lochira mwachangu monga kuyenda kapena kutambasula pang'ono. Kupuma kumakonzedwa mwanzeru pambuyo pa magawo okwera kwambiri kuti minofu ikonzedwe bwino ndikupewa kuchita masewera olimbitsa thupi mopitirira muyeso.
Kodi munthu amene akuyamba kumene kugwiritsa ntchito makina opalasa bwato ayenera kugwiritsa ntchito liwiro lotani?
Oyamba kumene ayenera kukhala ndi ma stroke 18-22 pamphindi imodzi mkati mwa sabata yoyamba. Kuthamanga kochepa kumeneku kumalimbikitsa kuyang'ana kwambiri pa kutsata koyenera kwa kayendedwe ka miyendo ndi manja. Kuthamanga kwa ma stroke kumatha kuwonjezeka pang'onopang'ono kufika pa 24-30 spm pofika sabata yachinayi pamene njirayo ikuyamba kugwira ntchito yokha.
Kodi kusintha kwakukulu kungayembekezeredwe patatha masiku 30 akupalasa bwato?
Kusintha kwabwinobwino kumaphatikizapo kuthamanga kwa masekondi 8-12 pa 500-meter nthawi yogawa, kuchepetsa kugunda kwa mtima kopumula ndi 4-8 pa mphindi, komanso kuwonjezeka kwa nthawi yokhazikika yokwera bwato kuchokera pa mphindi 8-12 mpaka mphindi 20-30. Kugwira ntchito bwino kwa mtima komwe kumayesedwa ndi kugunda kwa mtima kochepa kumawonjezeka ndi 8-15 peresenti.
Maumboni ndi Magwero Akunja
1. Koleji ya Zamankhwala Zamasewera ku America— Malangizo Okonzekera Masewera Olimbitsa Thupi ndi Kafukufuku Woyendetsa Bwato
2. Kufalitsa Zaumoyo ku Harvard— Kuchuluka kwa Ma calories Otentha pa Zida Zosewerera ndi Zolimbitsa Thupi
3. Bungwe la American Council on Exercise— Kutsatira ndi Kufufuza Mapulogalamu Oyendetsa Bwato
Nthawi yotumizira: Juni-23-2026