Kuthamanga kumatchedwanso "kusuntha", "kumasuka" kuthamanga kapena "kuthamanga" kuchokera ku Chingerezi. "Kuthamanga" - "kuthamanga, kukankha." Ngati mungayang'ane mu dikishonale ya Ozhegov, mawu oti "kuthamanga" amatanthauza kuyenda pang'onopang'ono, mwamtendere. Mwachidule, timaliza kuti kuthamanga ndi kuthamanga mopumira, ndikutsika. Liwiro la othamanga siliposa 8 km / h, zomwe zimapangitsa kukhala kosavuta kupirira kuthamanga kwanthawi yayitali.
Zochepa
Ngati mungaganize kuti kuthamanga kwa kuwonda sikungakuthandizeni kukwaniritsa cholinga chanu, mukufulumira kuti mupeze yankho! M'malo mwake, iyi ndi imodzi mwazinthu zabwino kwambiri zolimbitsa thupi zomwe zimakulolani kuti muchepetse thupi posachedwa. Inde, ngati kuthamanga kumakhala chizolowezi, komanso ndi chakudya choyenera. Ngati mukukumbukira, mukamathamanga, liwiro la km / h limangokhala 8 km / h, zomwe zikutanthauza kuti wothamangayo satopa kwambiri ndipo amatha kupirira kulimbitsa thupi kwakutali.
Pakadali pano, amadziwika kuti mphindi 40 zoyambirira zolimbitsa thupi, thupi limatulutsa mphamvu kuchokera ku glycogen yomwe imapezeka m'maselo a chiwindi, kenako imangoyamba kukhala mafuta. Chifukwa chake, kuti muchepetse kunenepa, muyenera kuthamanga osachepera mphindi 40, ndipo makamaka ola limodzi ndi theka. Chifukwa chake ndikuti kuthamanga kwamtunduwu komwe kumalola munthu kupirira nthawi yayitali atapanikizika ndi thupi.
Samalani kuti njira yochepetsera thupi imayamba mwachangu ndikupitilizabe, ndikofunikira kuwongolera zakudya. Chakudya chiyenera kukupatsani mphamvu zochepa kuposa zomwe zimafunikira pamoyo wabwinobwino (momwe, mwanjira, kuthamanga mwamphamvu kulipo). Poterepa, thupi liyamba kuwotcha nkhokwe zake zowonongedwa - mafuta, ndipo pamapeto pake mudzakwanira mu ma jeans omwe mumawakonda.
Chitani masewera olimbitsa thupi osachepera atatu pa sabata, sungani nthawi zonse ndikumwa madzi ambiri.
Kuthamanga ndikutani?
Pambuyo pake, tiona ngati kuthamanga kuli ndi phindu lililonse kapena zovulaza amuna ndi akazi, koma tsopano, tiyeni tiwunikire bwino lingaliro ili ndi chifukwa chake ndi lotchuka. Nanga ndi chiyani chomwe chimatanthauza kuthamanga?
- Liwiro lothamanga - 6-8 km / h;
- Khazikitsani bata ndi kuyeza;
- Avereji stride kutalika - zosaposa 80 cm;
- Phazi limakhazikika kumtunda kapena limayenda modekha kuyambira chidendene mpaka chala;
- Kusuntha kuli kosavuta, kotentha, kosafulumira.
Kuthamanga kumeneku sikungafanane ndi masewera - munthu amangothamangira kukondweretsa yekha, osawona luso lapadera pachiyambi, kumapeto kapena pakuchita. Pakati pa mpikisano, wothamanga satopa kwambiri, amasangalala ndi malingaliro oyandikira, amatonthoza mtima, amathandizira ubongo. Ndi njira yabwino yothetsera kupanikizika komanso njira yabwino yothetsera kupsinjika. M'mawa, kuthamanga kudzakuthandizani kuti mukhale osangalala ndikukukhazikitsani kuti mugwire ntchito yopindulitsa, ndipo madzulo, m'malo mwake, zidzakuthandizani kumavuto ndi nkhawa zamasana.
Kufotokozera mwachidule pamwambapa: tanthauzo lakuthamanga ndikungoyenda pang'onopang'ono pamtunda wopita pabwino kwambiri nthawi yomweyo. Ngati simukumvetsetsa, onerani kanemayo "zomwe akuthamangira", ingolembani funso ili muzosakira makanema aliwonse.
Momwe mungayendetsere moyenera: njira zolimbitsa thupi
Tiyeni tiwone njira yolondola yochitira izi, tiphunzira momwe zingakhalire zogwira torso, mikono, miyendo ndi mutu.
Pothamanga, njira yakuphera siyovuta konse, ilibe zofunikira ndi zoletsa - aliyense amathamanga momwe angafunire. Komabe, pali malangizo ambiri, kutsatira komwe kumathandizira kukulitsa kupirira ndikulola kutopa pang'ono.
- Thupi limagwira mozungulira, mutu ndi wowongoka, maso amayang'ana kutsogolo;
- Miyendo imatulukira pang'onopang'ono poyenda, masitepe amapezeka pafupipafupi, mwachangu. Phazi limodzi likakwera pansi, linzake limangotera. Miyendo imagwera pansi pa thupi, osati patsogolo pake;
- Pamwambapa pali liwiro loyenda pafupipafupi, kutalika kwazitali;
- Pumani moyenera: pumirani ndi mphuno, tulutsani ndi pakamwa;
- Manjawo amapindidwa m'zigongono, osindikizidwa mosavuta mthupi, amayeza nthawi ndi nthawi ndi kuyenda;
- Mapewa ndi omasuka, amatsitsidwa (osawakweza mpaka khosi), manja akukometsedwa ndi zibakera;
- Nthawi yopuma yolimbitsa thupi ndi mphindi 60.
Musaiwale kuti muzimva kutentha musanayambe mpikisanowu ndipo musayime mwadzidzidzi. Sungani bwino mpaka sitepe yofulumira, pumirani kwambiri kwinaku mukuchepetsa. Zochita zolimbitsa ndi kupuma zidzakhala zabwino kwambiri kumapeto kwa kulimbitsa thupi kwanu.
Ngati mukufuna kudziwa kuchuluka kwama calories omwe thupi limayaka ndikamathamanga, tiyankha kuti ndalama zomwe zimagwiritsidwa ntchito popanga mphamvu zidzakhala 500 kcal (mwa njira, mumagwiritsa ntchito ndalama zofananira mukuyenda ndi pulogalamu ya Walking with Leslie Sanson). Ngati muthamanga kukwera - 700 kcal.
Mwa njira, kuthamanga pamalopo sikothandiza kwenikweni kuposa kuthamanga m'malo otseguka, kumangokhala kosasangalatsa komanso kotopetsa. Komabe, ngati palibe mwayi wopita panja, khalani omasuka kukwera pa todmill pa masewera olimbitsa thupi kapena kuchita zolimbitsa thupi kunyumba.
Ubwino, zoyipa ndi zotsutsana
Ndipo tsopano, tiyeni tiwone zabwino zothamangira kunyumba ndi mumsewu, zomwe zimapindulitsa thupi, wamkazi ndi wamwamuna:
- Imalimbitsa dongosolo lamtima;
- Bwino mphamvu ya chitetezo;
- Amaumitsa thupi;
- Kumawonjezera chipiriro;
- Kulimbikitsana, kulimbikitsa ndi kupumula nthawi yomweyo;
- Amathandizira kuwongolera vegetative-vascular dystonia;
- Bwino thanzi vuto la vutoli m'thupi;
- Bwino magazi, aziyenda mpweya;
- Amalimbikitsa kuchepetsa thupi;
- Amachotsa poizoni;
- Zimathandizira pa dongosolo la endocrine;
- Amapulumutsa ku kukhumudwa;
- Kumveka bwino, kumawongolera khungu.
Nawa magulu a minofu omwe amagwira ntchito akamathamanga: gluteus, quadriceps femoris, biceps femur, m'munsi mwendo, abs, mapewa a lamba paphewa, kumbuyo.
Monga mukuwonera, maubwino othamanga ndiwodziwika, koma kodi pali vuto lililonse? Choyamba, tilembere zotsutsana, pamaso pake, mutadzivulaza:
- Ndi myopia yoopsa kapena glaucoma;
- Ndi kukulira kwa zilonda;
- Ndi matenda amphaka;
- Ngati muli ndi chimfine kapena SARS;
- Ndi bronchitis, chifuwa chachikulu, mphumu;
- Ngati muli ndi zaka zopitilira 50, mutha kuchita pambuyo pololeza la wothandizira;
- Ngati muli ndi matenda amtima;
- Pa mimba;
- Pambuyo pa opaleshoni yam'mimba.
Chifukwa chake, ngati muli ndi zotsutsana, mukuletsedwa kuthamanga, nthawi zina zonse, makalasi sangakuvulazeni. Komabe, malamulo ndi malangizo ayenera kutsatiridwa.
Kodi newbies ayenera kuyang'ana chiyani?
Tidapeza kuti liwiro lanji lothamanga mu km / ola la abambo ndi amai (palibe kusiyana), taphunzira zaubwino wake ndi zotsutsana. Pofuna kupewa ngozi, muyenera kutsatira malamulo awa:
- Samalani kwambiri posankha zovala zamasewera zabwino, makamaka ma sneaker. Sankhani peyala yokhotakhota komanso yoluka mwamphamvu;
- Osathamanga nthawi yomweyo mukatha kudya kapena m'mimba yosala kwambiri. Njira yabwino kwambiri ngati chakudya chomaliza chinali maola 2.5-3 apitawo;
- Onetsetsani kuti muzimva kutentha ndi kuziziritsa;
- Idyani chakudya choyenera, mavitamini ndi michere yokwanira iyenera kupezeka pachakudya;
- Imwani madzi okwanira;
- Kuti muchite masewera olimbitsa thupi, ndibwino kuti mupeze paki yobiriwira kapena malo othamangirako, kutali ndi misewu yayikulu;
- Yambani kuthamanga mtunda waufupi, pang'onopang'ono muziwonjezera katunduyo;
- Onetsetsani kupuma kwanu.
Phunzirani malamulo oyendetsera kuthamanga: momwe mungathamange moyenera, momwe mungavalire, momwe mungadye, tsatirani mwatsatanetsatane malingaliro onse - ndipo mudzakhala osangalala! Kwa oyamba kumene, sitikulimbikitsani kuti muyambe ndi kuthamanga limodzi - koyambira, limbikirani nokha kuti mupange nyimbo yanu. Ngati mukuchepetsa thupi, muiwale za kutentha kwanu kwa kalori - musangalale ndi chilengedwe, kumva momwe minofu iliyonse mthupi lanu ikugwirira ntchito, ndikuganiza momwe imakhalira yolimba komanso yokongola. Osapitanso panjirayo ngati mwapanikizika, mukudwala, kapena simukukhala bwino. Kuthamanga kuyenera kukhala kosangalatsa, apo ayi sikungakhale kothandiza.
Pomaliza, tikukulimbikitsani kuti muphunzire payekhapayekha mutu wakupuma kwinaku mukuthamanga - mulingo wopirira komanso kulondola kwa njira zolimbitsa thupi zimadalira izi. Tikufuna moona mtima kuti kuthamanga kumakhala chizolowezi chomwe mumakonda kwambiri! Khalani wathanzi!
