Momwe mungathamangire: momwe mungaphunzirire kuthamanga komanso osatopa kwanthawi yayitali

Momwe mungathamange mwachangu, kukhala opirira kwambiri komanso opindulitsa kwambiri pamakina opunthira - ngati mukufuna malangizo, takulandirani patsamba lathu. Lero tikufuna kukambirana motalika komanso mokwanira pamutuwu. Muyenera kumvetsera - kuwongolera magwiridwe antchito pawokha sikudalira luso langwiro. Kukhala bwino kwanu panthawi yamaphunziro kumachita gawo lalikulu, komanso nsapato, zovala, chakudya, kutentha koyambirira, nyimbo zosewerera, ndi zina zambiri.

Kodi mukufuna kuphunzira momwe mungaphunzirire kuthamanga komanso osatopa, momwe mungagonjetsere maulendo ataliatali komanso nthawi yomweyo osamva kutopa komanso kuzunzika mpaka kumapeto? Zochita zamasewera ziyenera kukhala zosangalatsa, zosangalatsa, apo ayi, sizikhala zokwanira kwa nthawi yayitali, ndipo sipadzakhala phindu lililonse pamaphunziro. Tiyeni tiwunikenso malingaliro a akatswiri, kuti mudziwe momwe mungaphunzirire kuthamanga kwambiri pamamita 100, komanso maulendo ataliatali.

Kukonzekera koyambirira

Gawo ili ndilofunika kwambiri - zimatengera momwe wothamanga angathere.

1. Mverani ma biorhythms anu ndikupita kukathamanga nthawi yogwira ntchito kwambiri, mukapatsidwa mphamvu. Mwachitsanzo, ngati ndinu munthu wam'mawa, kumanani ndi m'bandakucha panjira. Timalimbikitsa kuti akadzidzi, m'malo mwake, aziwona dzuwa ndi kuthamanga dzuwa litalowa. Pali anthu omwe zimawavuta kudzigawa m'gulu loyamba kapena lachiwiri - pamenepa, chitani tsiku lanu.
2. Ngati mukufuna kudziwa momwe mungathamange mwachangu pamaphunziro apakatikati, lembetsani nyimbo zomwe mumakonda pang'onopang'ono komanso mwachangu mu wosewera. Mukamayimba nyimbo modekha, muyenera kuthamanga, ndipo nyimbo ikayamba, fulumirani. Mwambiri, zatsimikiziridwa kuti kuthamanga ndi nyimbo kumawonjezera kupirira ndikusintha zotsatira, chifukwa chake sitipangira kuyiwala mahedifoni kunyumba.
3. Ngati mukufunika kuphunzira momwe mungaphunzitsire mwana wanu kuthamanga, gulani zovala zabwino ndi nsapato zoyenda;
4. Imwani madzi - mpaka malita awiri patsiku nyengo yabwino, mpaka malita 2.5 kutentha kwakukulu;
5. Idyani chakudya chopatsa thanzi chokhala ndi zomanga thupi zambiri, mavitamini, ndi zinthu zina. Kuchepetsa mafuta ndikuchepetsa chakudya.
6. Osatuluka panjirayo ngati mukumva kutopa kapena kudwala. Ngati mphindi ngati iyi mulimbitsa thupi ndi zolimbitsa thupi, mutha kudwala kapena kutopa kwambiri.

Tikukulimbikitsani kuchita masewera olimbitsa thupi kunyumba, amathandizira kukulitsa chipiriro ndikutambasula minofu yanu mwachangu:

• Kuthamangira m'malo ndikukweza ntchafu patsogolo kapena kukulumikiza mwendo wam'munsi kumbuyo;
• Kuthamangira pamalo opondera (ngati pali zida);
• Kupita patsogolo;
• Chingwe chodumpha;
• Masamba;
• Kudumphira m'malo;
• Thabwa;
• Zochita kwa atolankhani;
• Yoga ndikutambasula;
• Sungani miyendo yanu kutsogolo, kumbuyo ndi kumbali.

Ngati mukufuna kuphunzira momwe mungaphunzirire kuthamanga kwa 1 km kunyumba, nazi malangizo osavuta:

• Chitani masewera olimbitsa thupi nthawi zonse, musaphonye maphunziro;
• Gwiritsani ntchito zida zapadera kapena kutsitsa pulogalamu yoyendetsera ndikuwunika thupi lanu molunjika pafoni yanu, yomwe idzawunikira kuchuluka kwa masitepe, mtunda woyenda, kuchuluka kwa ma calories omwe atayika;
• Siyani kusuta ndi kudya zakudya zabwino;
• Onetsetsani kuti mpweya panthawi yochita masewera olimbitsa thupi umakhala wozama kwambiri kuposa mpweya - motero mumakwaniritsa thupi ndi mpweya.
• Musaiwale kutentha ndi kuziziritsa musanathamange komanso mutatha kuthamanga.

Zomwe muyenera kuchita mukuthamanga

Ndipo tsopano tikukuuzani momwe mungayendetsere 3 km mwachangu osatopa, khalani okonzeka kupitiliza kuthamanga kwanu, ndikukhazikitsa zabwino zatsopano.

Zachidziwikire, ndikofunikira kutsatira njira yolondola yoyendetsera:

• Sungani msana wanu molunjika, osagwada patsogolo kapena kupendekera torso yanu;
• Pakupinda bondo, poyenda, zala zikuyenera kuyang'ana pansi, ndipo zikapindika, phazi limakokedwa - ntchitoyi ikuthandizani kuti "muphunzitse" ndikuwonjezeranso kulumikizana kwa akakolo pazinthu zazitali zomwe zimatsagana ndi mipikisano yayitali;
• Lolani manja anu akuthandizeni pamene mukuthamanga - pindani iwo m'zigongono, kanikizeni ku thupi, kumasuka ndikuwasuntha munthawi ndi mayendedwe, mmbuyo ndi mtsogolo;
• Pumulani mapewa anu, osakoka khosi lanu;
• Yendani mozama - sitepe ikuluikulu, ndikutalika kwambiri. Yesetsani kuchoka pa mwendo wothamanga kuti ntchito yayikulu igwere pa iyo. Nthawi yomweyo, munthawi yotsatira mwendo wachiwiri, woyamba adzapuma kwakanthawi kochepa. Kotero, mtundu wina wa malipiro a katundu ndi zidutswa za mpumulo umapezeka.
• Yesetsani kungoyenda pang'ono, komanso nthawi zambiri. Osakweza phazi lako pamwamba;

Osewera othamanga kwambiri awonedwa akutenga gawo pafupifupi 180 masekondi 60, ndiye kuti, mayendedwe 90 pamiyendo. Terengani zomwe mumayang'ana ndikukonzekera chisonyezo pamwambapa.

• Kuti mumvetsetse momwe mungaphunzirire kuthamanga 3 km mwachangu, osatopa kwa nthawi yayitali, ingoganizirani kuti mumayenda tsiku lililonse mwezi wathunthu ndikuphimba mtunda womwewo. Poyamba zinali zovuta, patatha milungu ingapo zinali zosavuta, ndipo kumapeto kwa mwezi munasiya kuyesetsa. Mwazolowera ndipo thupi lazolowera zovuta zina. Ziribe kanthu momwe mungayesere kukonza zotsatira, palibe chomwe chimabwera. Kumbukirani - ndikofunikira kupititsa patsogolo katundu nthawi zonse kuti mupewe chizolowezi, chifukwa choti kuchepa kumachitika.
• Mukamaliza "kuyamba", musachite mantha kulowa mgululi "waluso". Pakadali pano, muyenera kupanga mapulogalamu, mitundu ina ya kuthamanga, kuphatikiza maphunzilo a mlungu ndi mlungu oyendetsera nthawi, shuttle, kukwera, kuthamanga kwakanthawi, ndi zina zambiri.
• Phunzirani njira yopumira moyenera - inhale mpweya kudzera m'mphuno mwanu ndikutulutsa pakamwa panu. Khalani ndi mulingo woyenera, mpweya wokwanira, sungani kupuma kwanu kuti musasochere.
• Nayi mfundo ina yosavuta yamomwe mungathamangire kuthamanga - pa mpikisano, musayang'ane kumapazi anu - kutsogolo kokha. Osasokonezedwa ndi zokambirana ngati mukuchita limodzi.
• Mungathamange mofulumira bwanji mamita 60 kuti mudutse muyezo kapena panthawi ya mpikisano, mupempha, ndipo tikupatsani upangiri "woloza": imwani kapu ya khofi wamphamvu mpikisano usanachitike.

Thandizo lamankhwala

Oyamba kumene ambiri amachita chidwi ndi funso loti ndi minofu iti yomwe iyenera kupopedwa kuti izitha kuthamanga mwachangu, ndipo kodi pali mankhwala aliwonse omwe amathandizira kupirira? Tayankha kale funso loyamba pamwambapa, ndikuwonetsa masewera olimbitsa thupi kunyumba, omwe "amapopa" thupi lonse. Koma tikambirana lachiwiri mwatsatanetsatane.

Chonde dziwani kuti kumwa mankhwala aliwonse kumayamba nthawi zonse kukaonana ndi dokotala. Musamwe mankhwala popanda mankhwala - mutha kuvulaza thupi lanu mosavuta. Pali nkhani zomvetsa chisoni kwambiri, zina mpaka kumapeto. Pali chiopsezo chachikulu cha kuputa zomwe zimachitika, kudzaza chiwindi, zomwe zimakhudza ntchito yamtima ndi machitidwe ena ofunikira.

Tanena kale pamwambapa zomwe muyenera kuchita kuti muthamange mwachangu, ndipo tsopano tikupatsani mndandanda wa mankhwala odziwika kwambiri omwe angathandizenso pa izi:

• Mesocarb ndi caffeine - zimathandizira kutulutsa mphamvu, zomwe ndizofunikira kuti muthamange mwachangu komanso motalika;
• Gulu lamafuta - ma steroids, anabolic steroids, nootropics;
• Dexamethasone - chinthu chomwe chimalimbikitsa kupanga shuga;
• Carnitine, Aykar, Sydnocarb ndi mankhwala ena omwe amaletsa kumverera kwa kutopa, zimadzetsa chidwi.

Kumbukirani zinthu zomwe zimawonjezera kupirira mwachangu ndipo zilibe vuto lililonse mthupi: khofi, tiyi wobiriwira, timadziti mwatsopano, mtedza, zipatso zouma, masamba ndi zipatso, uchi, ginger. Zachidziwikire, zakudya izi ziyenera kudyedwa moyenera. Ngati muwaphatikiza pazakudya zanu zachizolowezi, simuyenera kusambira maukonde. Momwe mungapangire miyendo yanu kuti muthamange mwachangu, tikutsimikizira!

Chifukwa chake tiyeni tidule mwachidule ndikuyankha, kodi ndizotheka kuphunzira kuthamanga sabata imodzi?

Nchiyani chimatsimikizira kuthamanga?

1. Njira yolondola yothamanga;
2. Zakudya zabwino;
3. Kuphunzira pafupipafupi;
4. Zovala zabwino ndi nsapato zoyenera;
5. Maganizo;
6. Kutentha kwabwino.

Ndizosatheka kuphunzira kuthamanga kwamasiku asanu ndi awiri, koma ndizotheka kukonza zotsatira zanu osachepera kotala la miniti. Tsatirani malingaliro omwe ali m'nkhaniyi, ndipo onetsetsani kuti mukuganizira zonse zomwe tatchulazi. Ndipo zindikirani, sitikulangiza kukonzekera kuthamanga kwachangu. Ngakhale zitamveka bwanji zachinyengo - ndife olimba mwachilengedwe komanso opirira!