Munkhaniyi, tifotokoza mwatsatanetsatane kuti ndi minofu iti yomwe imagwira ntchito poyenda, kuti muwone momwe ntchitoyi imagwirira ntchito. Pazifukwa zina, anthu ambiri amakhala osakondera poyenda, powona ngati mtundu wofatsa. M'malo mwake, mutha kuyenda m'njira zosiyanasiyana: mwachangu, mosinthana, kukwera, ndi zolemera, ndi zina zambiri. Ndipo pophatikiza mosiyanasiyana pamitundu yosiyanasiyana, mumapeza kulimbitsa thupi kwathunthu kwa cardio.
Kuyenda kosiyanasiyana
Tiyeni tilembere mwatsatanetsatane minofu yomwe ikusunthira poyenda, kuti timvetsetse zabwino zake ndi magwiridwe ake oyamba.
- Bwinobwino, mwakachetechete;
- Kukweza;
- Pamwambamwamba;
- M'malo mwake;
- Liwiro losinthana (nthawi);
- Scandinavia;
- Ndi zolemera;
- Masewera.
Wothamanga aliyense ali ndi ufulu wosankha mtundu wina uliwonse, kutengera cholinga. Kuyenda kwachilendo ndi ku Scandinavia kumalimbikitsidwa kuti anthu akuchira kuvulala kapena kupuma kwakanthawi. Komanso, zolimbitsa thupi zitha kuchitidwa ndi amayi apakati, okalamba.
Pakuchepetsa thupi, ndibwino kuti musankhe masewera olimbitsa thupi ndikuwonjezera katundu - kukwera phiri, subspecies, pogwiritsa ntchito dumbbell kapena lamba wokhala ndi zolemera.
Njira yamasewera nthawi zambiri imachitidwa ndi akatswiri ochita masewera omwe amachita nawo masewerawa. Kapena muphatikize muzovuta.
Nchiyani chimagwira ntchito tikamayenda (kuphatikiza ndi phazi)?
Umu ndi momwe timapitira tsiku ndi tsiku - kusitolo, kukagwira ntchito, kuti tiyende paki. Pochita izi, timapangitsa thupi lathu kugwira ntchito. Ndi minyewa iti yomwe imakhudzidwa pochita izi?
Ngati tinganene kuti minofu ya thupi lonse ikukhudzidwa, ndiye kuti sitikokomeza ayi.
- Minofu ya ntchafu imalandira katundu wamkulu: zonse zakumbuyo ndi ma quadriceps (ntchafu za quadriceps) amagwira ntchito;
- Minofu ya gluteus maximus imagwiranso ntchito;
- Minofu ya ng'ombe imakhudzidwa;
- Makina osindikizira, ma biceps ndi ma mikono, ma deltas amagwira ntchito;
- Minofu yayikulu imakhala yolimbitsa.
Ndi minofu yotani yomwe imagwira ntchito mukakwera masitepe okwerera?
Pamwambapa, tafotokozapo kuti ndi minofu iti yomwe imakhudzidwa poyenda bwino. Ngati munthu ayamba kukwera phiri, magulu omwewo adzagwira ntchito. Komabe, pakadali pano, ma quadriceps a ntchafu, gluteus maximus ndi minyewa yakumbuyo azilandila katundu wambiri. Kulimbitsa thupi kotere ndikobwino kuti muchepetse kunenepa, kumathandizira kupanga kupumula kokongola kwamiyendo ndi matako. Ndicho chifukwa chake oimira theka lokongola la umunthu amamukonda kwambiri.
Nchiyani chimagwira ntchito pakuyenda kwakanthawi?
Chofunika cha kuyenda kwakanthawi ndikumayenda mwachangu komanso modekha. Mukuyenda, magulu amtundu womwewo amagwira ntchito mongofanana, koma mochulukira. Njira yothetsera nthawi imafunikira mphamvu zambiri, motero, minofu imagwira ntchito molimbika. Amafunikira nthawi yochulukirapo kuti athe kuchira, chifukwa chake maphunziro otere amachitika osapitilira kawiri pa sabata.
Ndi minyewa iti yomwe imakhudzidwa pakuyenda ku Nordic?
Kuchita izi ndikofunikira pakupititsa patsogolo maphunziro azaumoyo m'mapulogalamu ambiri aku Europe. Zimakupatsani mwayi wokhala ndi minofu yolimba, kumalimbitsa mtima ndi mapapo, sikuchulukitsa thupi, komanso kumathandizira pakumverera. Iye alibe zotsutsana!
Ndi minofu iti yomwe imaphunzitsidwa poyenda m'njira ya Scandinavia, tiyeni tilembere: minofu ya dera la cervicobrachial, deltas, minofu ya pectoral ndi scapular, atolankhani. Nthawi yomweyo, katunduyo amagawidwa wogawana. Minofu ya miyendo ndi matako imakhudzidwa kwambiri.
Zomwe zimagwira ntchito poyenda mpikisano
Kuyenda mipikisano kumasiyana ndi njira wamba zoyendera. Ndizomveka bwino, mwanthabwala kwambiri, nthawi zonse pamafunde othamanga. Oyenda akatswiri amatha kufikira liwiro la 18-20 km / h!
Mukuyenda, mwendo umodzi nthawi zonse umakhala pamwamba, uku ndiko kusiyana kwake kwakukulu pakuyenda. Ndikofunika kuti thupi likhale lowongoka osapendekera patsogolo. Mukamayenda mwachangu, minofu ya miyendo, gluteus maximus, minofu ya ng'ombe, komanso minofu ya pachimake imagwira ntchito.
Momwe mungapangire bwino maphunziro?
- Choyambirira, kumbukirani, kupambana kwa masewera aliwonse ofanana molingana ndi kusasinthika kwawo. Pangani pulogalamu yanu ndikutsatira momveka bwino;
- Osayimilira pazotsatira zake. Lonjezerani nthawi yophunzitsira, gwiritsani ntchito zolemera, kuphatikiza kusiyanasiyana pakati pamavuto.
- Gulani zovala zamasewera zabwino ndi nsapato zabwino zothamanga;
- Tikukupemphani kuti muzitsatira nyimbo zomwe mumakonda ndikusewera;
- Mtunda wocheperako womwe uyenera kuphimbidwa patsiku ndi 5-8 km;
- Kumbukirani, minofu yanu ikugwira ntchito mwakhama mukuyenda, chifukwa chake ndikofunikira kuwapatsa mwayi wopuma. Onetsetsani kugona kwanu ndi zakudya zanu;
- Imwani madzi ndi kudya mchere wochepa;
- Mukamayenda wapansi, minofu imalimbikitsidwa ngati wothamanga amachepetsa pang'onopang'ono, ndipo kumapeto kwa masewera olimbitsa thupi, kumachedwetsa pang'onopang'ono;
- Ndibwino kuti muzichita masewera olimbitsa thupi m'mawa, makamaka ngati mukuyesetsa kuti muchepetse thupi;
- Yesetsani kuphunzitsa m'mapaki obiriwira ndi mpweya wabwino, kutali ndi misewu ikuluikulu.
Ubwino woyenda
Chifukwa chake, tazindikira kuti ndi magulu ati a minofu omwe amagwira ntchito poyenda mosiyanasiyana. Monga momwe mumamvetsetsa, masewerawa amakupatsani mphamvu yolimbitsa minofu, kuwonjezera kupirira kwa othamanga. Kodi phindu lina ndi chiyani?
- Machitidwe a mtima ndi kupuma amalimbikitsidwa;
- Mtima umasintha, kupsinjika kumatha, mahomoni ndi kagayidwe kachakudya njira zimakhazikika;
- Kulumikizana kwamayendedwe kumayenda bwino;
- Magetsi, mafupa ndi tendon amalimbikitsidwa;
- Kaimidwe kamakonzedwa.
Yendani motalika komanso molimba. Osapeputsa zochitikazi, ingokumbukirani magulu omwe minofu ikuyenda imakhudza, ndipo zikuwonekerani kuti ndiwothandiza, osachepera kuthamanga. Pakadali pano, chomalizachi chili ndi zotsutsana zambiri. Osataya masewera, ngakhale mutaloledwa kuchita izi chifukwa chazachipatala. Pezani zolimbitsa thupi pang'ono - yendani kupaki tsiku lililonse kapena yesani kuyenda kwa Nordic. Kumbukirani, kuyenda ndi moyo!
