Tiye tikambirane zampikisano wothamanga (mtanda), za mawonekedwe ake, maluso ake, maubwino ake ndi gawo lokonzekera? Choyamba, tiyeni tione "malo ovuta" ndi chiyani. Mwachidule, awa ndi malo aliwonse otseguka omwe sanakonzekere kuyendetsa njira iliyonse. Panjira ya othamanga pali miyala, ma bampu, zigwa, udzu, mitengo, madontho, zotsika zachilengedwe ndi kukwera.
Makhalidwe othamanga m'malo achilengedwe
Kuyenda mozungulira kumatchedwanso "trail running", kutanthauza kuti "kuthamanga njira" mu Chingerezi. Malo achilengedwe amadziwika kuti ndi achilengedwe mthupi la munthu kuposa phula kapena masewera. Komabe, izi sizitanthauza kuti katundu wotereyu azikhala wosavuta kwa iye - kuthamanga kumafuna kuti othamanga azikulitsa chidwi ndi chidwi. Kusintha kosasintha sikulola kuti thupi lizolowere katundu, chifukwa chake minofu imakhala yolimba nthawi zonse.
Masewerawa amafunika kuti wothamanga akhale ndi luso lokhazikika, kutha kumva thupi lake, minyewa yonse komanso mgwirizano. Kupirira komanso kuthekera kopanga zisankho panjira zidzabwera zothandiza.
Zotsatira pa thupi
Zoyeserera zabwino zakuyenda mozungulira zidzakhala kupenda zabwino zomwe zimapatsa thupi.
- Imalimbitsa mtima ndi dongosolo la kupuma;
- Amakhala ndi minofu yapakatikati, ntchafu za quadriceps, minofu ya gluteal ndi ng'ombe, mafupa ndi ziwalo zolumikizana;
- Imathandizira kuchepa kwa thupi (Choletsa Kuthamanga kumatsimikiziridwa kuti kuwotcha 20% ma calories owonjezera kuposa kuthamanga pafupipafupi pamayendedwe okonzekera);
- Mpumulo wofewa, wamasika umakhudza pang'onopang'ono mafupa;
- Kupirira kwathunthu ndi mamvekedwe akuthupi bwino;
- Kudzidalira komanso kudziletsa kumawonjezera;
- Mkhalidwe wamaganizidwe am'malingaliro umawongolera (kutsika ndi kukhumudwa, kusasangalala, kutopa chifukwa cha kupsinjika);
- Simungatope, chifukwa mutha kusintha malo osachepera tsiku lililonse. Mwa njira, mukudziwa zomwe zidzachitike mukamathamanga tsiku lililonse? Ngati sichoncho, ndiye nthawi yoti mudziwe!
Kodi Mungakonzekere Bwanji?
Chifukwa chake, tazindikira zaubwino wothamanga pamtunda, koma musathamangire kuthamangira msanga kukafuna nsapato. Choyamba muyenera kudziwa momwe mungakonzekerere bwino maphunziro ndi komwe mungayambire.
Choyambirira, sankhani malo oyenera - ikhale yopanda kanthu yopanda phompho, kukwera, mchenga ndi miyala yosuntha. Konzekerani musanamalize kulimbitsa thupi - konzekerani minofu yanu ndikutambasula malo anu.
Magulu awiri oyamba timalimbikitsa kuti tisunthire mwachangu kuti "tigwirizanenso" momwe zinthu ziliri, kuti tizolowere kuchuluka. Pitirizani kuwonjezera vuto lanu poonjezera nthawi yanu yolimbitsa thupi kuyambira mphindi 20 mpaka maola 1.5 ndikupangitsa kuti njirayo ikhale yovuta kwambiri.
Zida
Gulani zida zabwino, ndikuyang'ana kwambiri posankha ma sneaker. Ngati mukufuna kuyeserera kuthamanga pamiyala yolimba ndikuthana ndi zopinga zachilengedwe, tikukulimbikitsani kuti musankhe nsapato zokhala ndi zidendene zowongoka, zolimba komanso zosasunthika, zomwe zingasunthire bwino, kuthetsa mavuto mukamenya miyala.
Kugwa, mikwingwirima ndi mikwingwirima ndizofala pakuchita masewera othamanga, choncho samalani kuti muteteze zigongono, mawondo ndi manja. Valani chipewa pamutu panu, magalasi pamaso panu. Yoyamba idzateteza ku kutentha kwa dzuwa, yachiwiri ku mchenga, pakati ndi kuwala kowonjezera.
Ngati mukufuna kuphunzitsa m'nyengo yozizira, ndiye kuti tikukulimbikitsani kuti mugwiritse ntchito nsapato pakuzizira.
Valani nyengoyo komanso nyengo. Zovala siziyenera kulepheretsa kuyenda, kusokoneza kuthamanga. Nyengo yamvula, sungani chopondera chopanda madzi, chipewa cholimba cha mphepo, ndi T-sheti yamanja yayitali yothamangira kuthengo.
Njira yosunthira
Kuyenda mtunda wautali kumatchedwa cross-country, kumafunikira kukonzekera bwino kuchokera kwa wothamanga ndikutsatira njira yomwe akufuna. Zidzakhala zothandiza pamene, motsutsana ndi kulemera kwanthawi yayitali, kutopa kumawonekera, komwe, pamodzi ndi kupumula kosagwirizana, kumabweretsa chiopsezo chowonjezeka chovulala.
Njira zoyendetsera dziko ladziko lonse lapansi ndizofanana ndi ma algorithm amitundu yokhazikika, koma pali zina zapadera. Mwachitsanzo, kuti mukhale okhazikika ndikuwongolera kulumikizana, muyenera kudzithandiza ndi manja anu, kupendeketsa thupi lanu, kusinthasintha kuthamanga ndi kutalika kwa mayendedwe anu, ndikuyika mapazi anu m'njira zosiyanasiyana.
Kusiyanitsa pakutsitsa kumathandizira magulu amitundu yosiyanasiyana, chifukwa chake njira yolowera mmwamba ndi yotsika ndiyosiyana.
- Mukakwera phiri, mutha kupendeketsa thupi patsogolo, koma osapitirira. Tikukulimbikitsani kuti muchepetse kutalika kwa mayendedwe anu ndikugwiritsa ntchito manja anu mwamphamvu.
- Kutsika ndi gawo lovuta kwambiri mtunda, koma osati wowononga mphamvu. Chifukwa chake, ndikosavuta kutha, koma ngozi yakuvulala ndiyokwera kwambiri. Ndi bwino kuwongola thupi komanso kupendekera pang'ono. Osakweza phazi lako pansi, thamanga pang'ono, pafupipafupi. Pindani mikono yanu m'zigongono ndikukankhira thupi. Ikani phazi lanu loyamba kumapazi anu, kenako ndikulumikiza chidendene chanu. Kupatula kwake ndi dothi lotayirira - munthawi izi, choyamba ikani chidendene m'nthaka, kenako chala
Kodi kupuma molondola?
Kuyenda modutsa kapena kumtunda kumafuna kuti wothamanga akhale ndi zida zopumira bwino. Tiyeni tiwone momwe tingapumira molondola ndi mitundu iyi:
- Pangani nyimbo yosalala komanso yosalala;
- Pumirani mwachilengedwe, popanda liwiro kapena kuchedwa;
- Tikulimbikitsidwa kupumira m'mphuno, kutulutsa pakamwa, koma mukathamanga kwambiri, amaloledwa kupumira m'kamwa komanso pamphuno nthawi yomweyo.
Mpikisano
Mpikisano wapadziko lonse lapansi umachitika pafupipafupi padziko lonse lapansi. Uwu ndi umodzi mwamasewera a Olimpiki othamanga, masewera otchuka kwambiri masiku ano pakati pa akatswiri. Mwa njira, ilibe zofunikira pamayendedwe. Nthawi zambiri, othamanga amathamangira kunkhalango, kumunda paudzu, m'mapiri, pansi. Nthawi yampikisano wapadzikoli nthawi zambiri imayamba kumapeto kwa nyengo yayikulu yamasewera, ndipo nthawi zambiri imakhala miyezi yachilimwe.
Mwa njira, England imawerengedwa kuti ndi malo obadwirako, ndipamene kuthamanga kwamtunda kumayesedwa ngati masewera adziko lonse.
Ngati mwatopa ndi treadmill yochitira masewera olimbitsa thupi kapena mumasangalatsidwa ndi paki yamzindawu, omasuka kutuluka mtawuniyi, kulowa kumunda, ndikuyamba kuthamangira kumeneko. Dziwani nyama zakutchire - dzutsani ma ferrets ndi abuluzi. Ngati mumakhala kudera lamapiri, ndibwino kwambiri! Dzikonzereni zolimbitsa thupi zopitilira muyeso mosiyana pafupipafupi kutalika - ngakhale jock wamphamvu kwambiri pamalo ochitira masewera olimbitsa thupi amasilira mawonekedwe anu! Osangopita patali - yambani ndi katundu wochepa ndikuyesa mphamvu zanu mokwanira.
