Ngati mungaganize zothamanga, kapena mukuchita kale, koma simukudziwa zonse zamasewerawa, ndiye kuti nkhaniyi ndi yanu.
Asanathamange
Muyenera kukonzekera kuthamanga kulikonse. Izi, zachidziwikire, sizitanthauza kuti pali njira zazitali. Koma palinso zina zokonzekera. Amafunikira kuti azimva kutonthoza kwambiri akamathamanga.
Kuphatikiza apo, makamaka kwa owerenga blog yanga, ndidalemba zolemba zingapo zomwe zatsimikiziridwa kuti zikuthandizireni kusintha zotsatira zanu. Onani maphunziro apakanema ndi kuyamba kuthamanga kwanu koyamba. Maphunzirowa adzagwira ntchito kwa aliyense amene akuthamanga kapena amene angoyamba kumene kuchita masewerawa. Mutha kulembetsa PANO... Kwa owerenga blog "kuthamanga, thanzi, kukongola" makanema ophunzitsira ndi aulere.
Kudya usanathamange
Sikulangizidwa kuti mudye maola oposa 2 musanathamange (kuti mumve zambiri pazakudya musanathamange, onani nkhaniyi: ndizotheka kuthamanga mutadya). Koma ngati kuthamanga ndi kutalika kwake sizokwera, ndiye kuti mutha kukhala ndi chotupitsa chopepuka theka la ola kapena ola musanaphunzitsidwe. Monga chotupitsa, mutha kumwera kapu ya tiyi wokoma kapena toast ndi khofi.
Momwe mungamvekere kuthamanga
Muyenera kuvala kotero kuti ndikosavuta komanso kosavuta kwa inu. Nthawi yomweyo, simuyenera kupita ku malo ogulitsira kampani kuti mugule ma tracksuit okwera mtengo kwambiri musanathamange koyamba. Poyamba, zidzakhala zokwanira kupeza akabudula opepuka ndi T-sheti m'nyengo yotentha kapena masitiketi wamba otsika mtengo opangidwa ndi nsalu za bolognese nthawi yachilimwe. Tidzakambirana za zovala zanyengo yozizira munkhani zina.
Mukuya kwaciindi, amubone mbociyandika kapati.
Nsapato zothamanga
Monga momwe zimakhalira ndi zovala, simuyenera kugula nsapato zodziwika pamtengo wambiri pantchito yoyamba, ngakhale mutha kugula nsapato zodula popanda kuwononga bajeti yanu.
Masitolo ambiri amagulitsa nsapato zabwino zothamanga, zomwe zimawononga ma ruble 400-600, pomwe sizosiyana kwambiri ndi anzawo okwera mtengo.
Posankha nsapato yothamanga, yang'anani kaye kaye koyambirira. Iyenera kukhala yolimba mokwanira ndikukhala ndi notch pakati kuti mutseke mwendo. Pachifukwa ichi, ndibwino kuti musatenge nsapato zomwe zokhazokha zimakhala zosalala komanso zosalala. Mu nsapato zotere, mutha kumenya miyendo yanu kapena kuwononga mafupa anu am'mimbamo, chifukwa sanapangidwe kuti muziyenda pa phula kapena matabwa. Kenako, sankhani nsapato zanu polemera. Ayenera kukhala owala kwambiri osati owuma.
Nthawi yomweyo, pakuchita masewera olimbitsa thupi koyamba, mutha kuthamanga mu nsapato zilizonse, kuphatikiza ndi nsapato. Koma yesetsani kupeza nsapato zothamanga mwachangu posachedwa.
Choyamba thamanga
Kugunda pamene akuthamanga
Chifukwa chake tidafika pothamanga. Choyamba, muyenera kumvetsetsa ngati mutha kuthamanga konse, kapena ndibwino kuyamba ndi kuyenda mwachangu. Izi sizili zovuta kutsimikizira.
Yambani kuthamanga. Ngati patatha mphindi zingapo mumayamba kutsamwa kwambiri ndipo mulibe mphamvu zokwanira kuti mupitilize, ndiye kuti yang'anani kugunda kwanu. Ngati mtengo wake wakwera kupitirira kumenyedwa kwa 140, ndiye poyamba simuyenera kuthamanga.
Sikovuta kuti muwone momwe zimakhalira. Zomwe mukufunikira ndikungokhala ndi wotchi yoyimitsa kapena wotchi yanthawi zonse. Mverani kugunda pamanja panu kapena m'khosi. Adalira masekondi 10 ndikuwerengera kuchuluka kwa kugunda panthawiyi. Ndipo kenako chulukitsani nambala yomwe ikubwera ndi 6. Umenewu udzakhala phindu la kugunda kwa mtima wanu.
Chifukwa chake, ngati kugunda pakatha mphindi ziwiri zakuthamanga pang'ono kwadumphira mpaka kumenyedwa kwa 140 komanso kupitilira apo, ndiye kuti ndibwino kuti mutenge gawo limodzi. Ndipo milungu ingapo yoyambirira imayenda kwa mphindi 30-60 mwachangu. Nthawi yomweyo, yang'anani ngati mungathe kuthamanga, mpaka kugunda kwa mtima wanu pakatha mphindi ziwiri kuthamanga kuli kochepera kuposa kumenyedwa 140 komwe mumakonda, pitilizani kuyenda.
Komabe, lamuloli silikugwira ntchito kwa anthu omwe ali ndi tachycardia. Kutulutsa kwawo komanso modekha kumatha kufikira 120. Pali upangiri umodzi wokha kwa anthu oterewa - mothandizidwa ndi moyo wanu wabwino. Ngati mutha kuthamanga, thawani. Mwezi umodzi wokha, mutha kuchiza tachycardia pongothamanga, ngati muzitsitsimutsa moyenera.
Njira yothamanga
Wothamanga aliyense woyambira ayenera kukumbukira lamulo limodzi lofunikira pankhani yothamanga - PALIBE NJIRA YOYENERA. Zikumveka zachilendo, koma ndizo. Pali malangizo oyenera kutsatira mukamayendetsa. Koma izi sizingagwiritsidwe ntchito ngati mutha kuthamanga mosavuta komanso popanda zovuta.
Chitsanzo chodabwitsa ndi wosewera waku Ethiopia komanso wopambana pa Olimpiki Haile Gebreselassie, yemwe adalemba zolemba zambiri zapadziko lonse lapansi ndikupambana ma Olimpiki awiri mtunda wamakilomita 10, akuthamanga ndi dzanja limodzi atapanikizika ndi thupi lake, zomwe zili zolakwika mukawerenga za njira yolondola yoyendetsera.
Ndiye ndizo. Mfundo zoyendetsera izi ndi izi.
1. Palibe chifukwa chotsina ndikukweza mapewa anu. Izi sizithandiza, koma uyenera kugwiritsa ntchito mphamvu kuti mapewa akhale okhwima. Pumulani ndipo musatsina. Lamulo lalikulu lomwe othamanga onse amatsatira. Izi sizikugwira ntchito pa sprint. Thamangani Mamita 100 munthawi yolemba osakhazikika sizigwira ntchito.
2. Sitimayi imatha kuyikidwa m'njira zingapo... Kwa wothamanga kumene, ndibwino kuthamanga pamalingaliro okugudubuza phazi kuyambira chidendene mpaka kumapazi. Ndiye kuti, mumayikapo phazi lanu chidendene, kenako, chifukwa cha kuyenda kwa thupi, mwendo umakhazikika pachala. Ndipo kunyansidwa pansi kumachitika ndendende ndi chala chakuphazi. Pali njira yothamangira patsogolo, osakhudza pansi ndi zidendene. Kuti muchite izi, muyenera kukhala ndi minofu yamphamvu kwambiri komanso yopirira. Ndipo mutha kuthamanga kumbuyo. Timayika phazi padzala ndikuchepetsa chidendene. Muthanso kuthamanga chonchi, koma kwa ambiri ndizosavuta kuposa njira yoyamba. Pali njira ina yotchedwa Chi-Beg. Pachifukwa ichi, mwendo umayikidwa phazi lonse nthawi imodzi. Koma mtundu uwu wothamanga uyenera kuwerengedwa kwa nthawi yayitali kuti mugwiritse ntchito, popeza mosadziwa, mutha kuvulaza miyendo yanu ndi vertebra pogwiritsa ntchito njirayi.
3. Mutu suyenera kutsitsidwa. Simuyenera kuyang'ana kumapazi anu - musachite mantha, simudzagwa. Yang'anani pozungulira, kapena patsogolo panu. Kenako udindo wa mutu udzakhala wolondola.
4. Thupi liyenera kusungidwa patsogolo. Izi zimachitika kuti tithandizire kumbuyo ndikulola mphamvu yokoka kuti igwire ntchito kwa ife. Komanso, ngati thupi lakhotakhota mmbuyo, ndiye kuti mphamvu yokoka imagwira ntchito motsutsana nafe. Fizikiya yasukulu - chifukwa chake tiwonjezera gawo la mphamvu yomwe ingatikokere osati pansi, komanso kubwerera. Chifukwa chake, kubwerera ndikulakwitsa kwakukulu.
5. Manja ndi abwino sungani zigongono mopindika, ndipo poyenda ndikofunikira kutero kuti palibe mkono wodutsa pakatikati pa thupi.
Nayi mfundo zoyambira kugwiritsa ntchito maluso. Koma, ndikubwereza. Kupatula kukhazikitsidwa koyenera kwa thupi, mfundo zina zonse ndizokhazikika. Chifukwa chake, yesani kuyendetsa momwe zidalembedwera, kenako yang'anani njira yanu momwe ndikosavuta kuti musunthe.
Momwe mungapume muthamanga
Ofuna kuthamanga ambiri amasamalira njira yolondola yopumira ikathamanga... Ndipo pachabe. Mwakutero, njira zoyendetsera bwino sizilipo. Musakhulupirire atakuwuzani kuti muzipuma pokhapokha. Izi ndizofunikira kwa othamanga, popeza safuna mpweya akamayendetsa, ndipo njirayi imagwiritsidwanso ntchito kuphunzitsira mapapu a akatswiri othamanga kuti athe kuthamanga ndi mpweya wocheperako.
Sitifunikira kuthamanga kapena kujambula. Chifukwa chake, mukamathamanga, pumani ndi zonse zomwe mungathe - ndi pakamwa panu, mphuno, ngati mungathe kupuma ndi makutu anu, pumani ndi makutu anu. Chachikulu sikuti kuchepetsa kupezeka kwa mpweya m'thupi. Akatswiri othamanga amakhalanso ndi chida chomwe chimayikidwa pamphuno kuti atsegule mphuno zambiri, momwe mpweya wambiri umayendera pankhaniyi.
Zotani zothamanga
Sankhani nthawi kapena mtunda wothamanga nokha. Ngati mutha kuthamanga kwa mphindi 30 popanda zovuta, thawani. Ngati mutha kuthamanga kwa mphindi 10, thamangitsani kwa mphindi 10. Muyenera kusangalala kuthamanga, osayesa kuphwanya mbiri yapadziko lonse lapansi. Tsopano tikukamba za a newbies. Ngati mwakhala mukuthamanga kwa nthawi yayitali, ndiye kuti nkhaniyi sikungakuthandizeni mwanjira iliyonse - muyenera kudziwa izi zonse.
Komabe, kuthamanga kuthamanga kuti muchepetse kunenepa sikungathandize ngati ndi ochepera mphindi 30. Koma phindu pazaumoyo komanso kuteteza chitetezo chamthupi, kuthamanga kwa tsiku ndi tsiku kwa mphindi 15-20 ndikwanira.
Njira yabwino kwambiri yolimbikitsira thanzi lanu ndikumangoyenda tsiku lililonse kwa 5-8 km. Kwa othamanga okonzeka kwambiri, nthawi zina mutha kuthamanga kwa 20 km. Ngati mukufuna kuthamanga tsiku lililonse, choyamba werengani nkhaniyi: Kodi nditha kuthamanga tsiku lililonse
Koti muthawireko
Mutha kuthamanga pamtunda uliwonse. Ngati mukufuna kudziwa komwe kuli bwino, werengani mwatsatanetsatane zamitundu yonse m'nkhaniyi: Mungathamangire kuti
Kuti muwongolere zotsatira zanu pakuyenda mtunda wapakatikati komanso wautali, muyenera kudziwa zoyambira, monga kupuma kolondola, luso, kutentha, kuthekera kokonza eyeliner yoyenera patsiku la mayeso, ndi ena. Chifukwa chake, ndikupangira kuti mudzidziwe bwino maphunziro apadera a makanema pamitu iyi kuchokera kwa wolemba blog "kuthamanga, thanzi, kukongola", komwe muli pano. Mutha kudziwa zambiri za wolemba ndi makanema ophunzitsira patsamba: Maphunziro a kanema waulere ... Maphunzirowa athandiza kale anthu masauzande ambiri ndipo athandizanso inunso.
