Kuthamanga ndi njira yabwino yochepetsera thupi. M'nkhaniyi, tiona funso loti zingati, kangati, komanso momwe muyenera kuthamanga kuti musapindule ndi mapaundi owonjezera.
Nthawi zonse
Aliyense amadziwa mfundo iyi. Koma si onse amene amaziona. Ngati mukufuna kusunga mawonekedwe anu, ndiye kuti simungathamange kamodzi pa sabata, koma kuti miyendo yanu igwe. Ndikofunika kuchita zosachepera 3 pa sabata, maulendo opitilira 5, koma pang'ono pang'ono, popanda kutengeka.
Nthawi zokwanira 3 ndikwanira kuti mukhale wonenepa. Komabe, pali zinthu zingapo pano, zomwe tikambirana mwatsatanetsatane pansipa, monga kuchuluka ndi mtundu wa chakudya chomwe mumadya, kuchuluka kwake ndi momwe mumagwirira ntchito, komanso thanzi lanu, zomwe sizingakulolereni kuwerengetsa mphamvu zomwe mumagwiritsa ntchito ndikugwiritsa ntchito mphamvu muzochita zitatu.
Kodi kulimbitsa thupi kumatha nthawi yayitali bwanji?
Momwemo, kulimbitsa thupi kwanu kuyenera kukhala pakati pa 1 mpaka 1.5 maola. Nthawi ino imaphatikizapo kutentha, kuthamanga ndi kuziziritsa.
Komabe, ngati simungathe kuthamanga ngakhale Mphindi 30 osayima, ndiye kuti kutsindika kuyenera kukhala pakupanga masewera olimbitsa thupi asanachite masewera. Ndiye kuti, tidakonzekera bwino. Pambuyo pake, adachita zolimbitsa thupi zingapo zamagulu osiyanasiyana, popanda zolemera zowonjezera, kubwereza kamodzi. Zochita 7-8 zidzakhala zokwanira. Pambuyo pake, yambani kuthamanga, kusinthana pakati pa kuthamanga ndi kuyenda, ngati kuthamanga kokha kuli kovuta kwa inu.
Ngati mukutha kuthamanga Makilomita 10, kenako muziyenda mosiyanasiyana komanso pamtunda wosiyanasiyana. Mwachitsanzo, ngati muthamanga katatu pa sabata, ndiye kuti tsiku lina muyenera kuthamanga china chake, mwachitsanzo 12-15 km, koma pang'onopang'ono. Tsiku lotsatira, mayendedwe apakatikati ndi mtunda wapakatikati, pafupifupi 7-8 km. Ndipo tsiku lachitatu mwachangu, koma kale 6 km. Izi zikhala zokwanira kuti mukhalebe olimba, ndipo ngakhale kukonza magwiridwe anu, kulimbitsa thupi koteroko kumakhala kopindulitsa.
Zolemba zambiri momwe mungaphunzirire mfundo zina zothandiza kuti muchepetse kunenepa:
1. Kodi mungadye pambuyo pa 6 koloko masana?
2. Kodi ndizotheka kuonda mpaka muyaya
3. Kuthamanga kwakanthawi kapena "fartlek" pakuchepetsa
4. Muyenera kuthamanga liti
Momwe mungadye
Zikuwonekeratu kuti ngati muchepetsa kunenepa kudzera pachakudya, ndiye kuti simukufuna kupitiliza kudziletsa pazakudya mutakwanitsa kulemera kwake, ndipo mukufuna kubwezera chilichonse poyendetsa.
Koma mulimonsemo, ngati mumadya kwambiri, ndiye kuti katatu pa sabata sangakhale okwanira. Ndipo muyenera kuthamanga 4 kapena ngakhale kasanu pa sabata kuti mukhale olimba. Chifukwa chake, mumasankha, kapena kudya zomwe thupi lanu limafunikira kuti mukhalebe ndi moyo komanso kuthamanga katatu pasabata. Kapenanso pali chilichonse chomwe chili mufiriji, ngakhale phindu ndi kuchuluka kwa mankhwalawo, koma nthawi yomweyo amalipira ma calories omwe amalandila ndi kulimbitsa thupi kwa masiku asanu.
Momwe mungapezere chilimbikitso
Mukamadzifunsa momwe mungathamangire kuti muchepetse kunenepa, nthawi zambiri simuganiza momwe mungadzilimbikitsire kuthamanga osachepera 3 pa sabata.
Chifukwa chake, muyenera kuyang'ana cholinga chadziko lonse mukamathamanga kuposa kungochirikiza chiwerengerocho. Anthu 9 mwa khumi, ngati ayamba kuthamanga kuti asanenepe kwambiri, asiya kuchita izi mwezi umodzi. Ndipo zonse chifukwa munthu ayenera kuwona kupita patsogolo. Chifukwa chake, mukamachepetsa thupi, mumawona kupita patsogolo kwa ma kilogalamu otayika. Koma mukamachita zinazake kuti muzisamalira, ndiye kuti, osapita patsogolo, zidzatopetsa msanga.
Chifukwa chake, muyenera kukhazikitsa cholinga - kuthamanga mtunda wina munthawi inayake, muthamange marathon theka, kapena ngakhale atsekeka mamita 42,195. Musaiwale kuti muyenera kuthamanga marathon pasanapite theka la chaka chamaphunziro othamanga. Kupanda kutero, zoyipa zomwe zimachitika chifukwa chokwanira thupi zimakhala zabwino kwambiri. Ndipo m'malo mongothamanga, muyenera kuyenda theka la mtunda wapansi.
Ndicholinga ichi chomwe chingakuthandizeni kuti musaganize zama kilogalamu, koma kulingalira za cholinga china chosangalatsa. Zotsatira zake, mutha kupha mbalame ziwiri ndi mwala umodzi - mudzatha kusunga chithunzi chanu, ngakhale kuchisintha, ndipo mudzapita patsogolo.
Kuti musinthe zotsatira zanu pakuyenda mtunda wapakatikati komanso wautali, muyenera kudziwa zoyambira, monga kupuma kolondola, luso, kutentha, kuthekera kokonza eyeliner yoyenera patsiku la mpikisano, gwirani ntchito yolimba yoyendetsa ndi ena. Chifukwa chake, ndikukulimbikitsani kuti mudzidziwe bwino makanema apadera pa mitu iyi ndi mitu ina kuchokera kwa wolemba tsamba la scfoton.ru, komwe muli. Kwa owerenga tsambali, maphunziro apakanema ndiulere. Kuti muwapeze, ingolembetsani zamakalata, ndipo mumphindi zochepa mudzalandira phunziro loyamba mndandanda wazomwe zimakhalira pakupuma koyenera mutathamanga. Lembetsani apa: Kuthamanga kwamaphunziro apakanema ... Maphunzirowa athandiza kale anthu masauzande ambiri ndipo athandizanso inunso.
