Njira yotchuka kwambiri komanso yosavuta yochepetsera thupi ndiyothamanga. Momwe mungathamange, kuonda?
Kutalika
Mafuta amayamba kuwotchedwa pasanathe mphindi 30 kuchokera pomwe masewera olimbitsa thupi ayamba. Chifukwa chake, kuti kuthamanga kungakhale kopindulitsa, nthawi yothamanga iyenera kukhala osachepera mphindi 30-40, ndipo makamaka ola limodzi.
Izi zimachitika chifukwa mu theka la ola limodzi kuthamanga, thupi siligwiritsa ntchito mafuta ngati mphamvu, koma glycogen, yomwe imasungidwa kuchokera ku chakudya. Pokhapokha glycogen itatha m'pamene thupi limayamba kufunafuna gwero lina la mphamvu, kuyamba kuwotcha mafuta. Kuphatikiza apo, mafuta amawotchedwa ndi michere yomwe imapanga mapuloteni. Chifukwa chake, ngati mungadye nyama yopanda mafuta komanso mkaka, ndiye kuti kusowa kwa mapuloteni kumakhudzanso kuchuluka kwa mafuta.
Mphamvu
Kuthamanga kwanu kuthamanga, ndikofunika kutentha mafuta. Ichi ndichifukwa chake kuyenda kosavuta sikungakhudze kulemera. Nthawi yomweyo, kuthamanga kosavuta, kuthamanga komwe kumachedwa pang'onopang'ono kuposa sitepe, kumawotchera mafuta bwino chifukwa cha zomwe zimatchedwa "gawo louluka". Kuthamanga nthawi zonse kumakhala kovuta kuposa kuyenda, ngakhale kuthamanga.
Chofanana
Ndikofunikira kuti musayime nthawi yonse yomwe mumachita masewera olimbitsa thupi. Kulakwitsa kwakukulu kumene oyamba kumene amapanga ndikuti sadziwa momwe angathamange kuti achepetse kunenepa, kuyamba mwachangu, kenako ndikuyenda mbali ina ya njirayo. Izi sizoyenera kuchita. Ndi bwino kuyamba pang'onopang'ono ndikuyendetsa mtunda wonse pamtunda womwewo, osasunthira.
Kuledzera kwa thupi
Ngati mumayenda mtunda wofanana tsiku lililonse, ndiye kuti poyambira mafuta amayamba kutha. Ndipo amasiya, chifukwa thupi limazolowera katundu wotere ndikuphunzira kugwiritsa ntchito mphamvu zambiri popanda kuwononga mafuta. Chifukwa chake, mtunda ndi mayendedwe ayenera kusinthidwa pafupipafupi. Kuthamanga mphindi 30 mwachangu lero. Ndipo mawa mphindi 50 pang'onopang'ono. Chifukwa chake thupi silitha kuzolowera katundu, ndipo nthawi zonse limawononga mafuta.
Kuthamanga kapena kuthamanga
Mtundu wothamanga kwambiri ndi fartlek... Chofunika cha kuthamanga koteroko ndikuti mumathamangitsa pang'ono, pambuyo pake mumayamba kuthamanga pang'ono, kenako nkuthamangitsanso. Kuthamanga kosavuta kumatha kusinthidwa ndikumayenda ngati mulibe mphamvu zokwanira.
Choyamba gwiritsani ntchito schema 200 mita kuwala kuthamanga, 100 meters mathamangitsidwe, Mamita 100 sitepe, kenako mamita 200 ndikuthamanga pang'ono. Mukakhala ndi mphamvu zokwanira, sinthani sitepeyo mwachangu.
