Ngati mutathamanga koyamba m'moyo wanu mukuwona kuti kuthamanga kwakulemera kwambiri, ndiye kuti simukuyenera kutaya mtima. Mosasamala kanthu za kulemera, msinkhu, komanso kulimba koyambirira, mutha kuphunzitsa thupi lanu kuti musangalale kuthamanga. Pakhoza kukhala zifukwa zambiri zomwe kuthamanga kuli kovuta kwa inu. Nazi izi zazikulu.
Kulemera kwambiri
Muyenera kumvetsetsa kuti mutha kuthamanga mosavuta ngakhale mutakhala wonenepa kwambiri. Sikoyenera kuti muchepetse kuthamanga, titi, theka lanu lakutali (21 km 095 metres). Koma ubale wosavuta wothandizira umagwira apa. Momwemonso: onenepa kwambiri nthawi zambiri amakhala anthu omwe amakhala ndi moyo wongokhala. Izi zikutsatira izi kuti kukhala wonenepa kwambiri sichinthu chovuta. Vutoli makamaka limakhudzana ndi kusachita masewera olimbitsa thupi. Ndi chifukwa cha iye zomwe zimakuvutani kuthamanga.
Ndiloleni ndikupatseni chitsanzo. Onani olimbana ndi heavyweight amitundu yonse. Iliyonse ya iwo imalemera koposa 100 kg. Nthawi yomweyo, pafupifupi maphunziro aliwonse a othamangawa amayamba ndi kuthamanga kwa 6-7 km. Mfundo yaikulu ndi yakuti sizimveka kuti iwo achepetse thupi. Koma chifukwa chophunzitsidwa mosalekeza, minofu yawo, mtima ndi mapapo amatha kupilira zotere popanda mavuto. Zachidziwikire, sizikugwirizana ndi othamanga othamanga. Koma, talingalirani, kodi wothamanga waku Kenya amatha kuthamanga kwambiri atapachikidwa makilogalamu 40? Inu nokha mukumvetsa kuti ndizokayikitsa. Chifukwa chake, ngati mukufuna kuthamanga, koma nthawi yomweyo mukuganiza kuti kunenepa kwambiri sikungakuthandizeni kuchita izi, ndiye kuti palibe chomwe mungadandaule nacho, muyenera kungophunzitsa.
Chokhacho chomwe muyenera kumvetsetsa ndikuti kulemera kopitilira muyeso kumatha kuwononga zimfundo. Ndipo mukamathamanga, izi zimawonjezeka kwambiri. Chifukwa chake, pokhala ndi kulemera kopitilira makilogalamu 120, yambani kuphunzitsa mosamala komanso pang'onopang'ono. Werengani zambiri pazoyambira zothamanga munkhaniyi: kuthamanga kwa oyamba kumene.
Matenda
Palibe amene ali bwino pano. Mwachitsanzo, ngati muli ndi zilonda zam'mimba, ndiye kuti zidzakhala zovuta kuti muthamange chifukwa chosagwira bwino ntchito m'mimba. Mavuto a msana, kuyambira osteochondrosis mpaka hernia, atha kukupangitsani kuti musayendenso konse. Ngakhale zonse zili pano, ndipo ngati njira yoyendetsera ntchito yagwiritsidwa ntchito moyenera, siyingalemale, koma kuchiritsa matenda amenewa.
Matenda amtima amatha kuchiritsidwa ndikuthamanga. Koma ndikofunikira kuti ngati mukudwala kwambiri, mufunsane ndi katswiri yemwe angakuwuzeni momwe mungathamange.
Ngati muli ndi tachycardia kapena matenda oopsa m'magulu oyamba, ndiye kuti sikoyenera kukaonana ndi dokotala. Ingolowetsani pang'onopang'ono pang'onopang'ono, ndikuwona momwe mulili. Palibe amene amadziwa kuposa inu momwe muyenera kuthamanga.
Mavuto olumikizana ndi mapazi adzakupatsani mpata wothamanga nsapato zabwino zokha komanso makamaka pamalo ofewa. Kuthamangira nsapato pa phula kumatha kubweretsa zovuta zazikulu.
Pali matenda ambiri am'kati momwe simungathe kuthamanga. Ndi bwino kuchipeza pa intaneti kapena kufunsa dokotala za vuto lanu komanso ngati zingatheke kuti muthamange ndi matendawa.
Zolemba zina zomwe zingakusangalatseni:
1. Kodi ndizotheka kuonda ngati muthamanga
2. Kodi nthawi ndiyotani
3. Yayamba kuthamanga, zomwe muyenera kudziwa
4. Zochita Zoyendetsa Mwendo
Kufooka mwakuthupi
Chilichonse ndichosavuta apa. Ngati simunachite nawo masewera aliwonse kapena mwakhala mukuchita nawo kwa nthawi yayitali, ndiye konzekerani kuti thupi lanu lidzakana mwamphamvu zomwe mumakonda kuchita koyamba. Thupi liyenera kuzolowera pang'onopang'ono kuchita masewera olimbitsa thupi. Izi zimakhudzanso ziwalo zamkati ndi minofu. Pamene minofu yanu ikulimba, ndikosavuta komanso kwakanthawi mutha kuthamanga.
Mapapu ofooka
Ngati mwakhala mukuchita, nkuti, ku malo ochitira masewera olimbitsa thupi kwa zaka zingapo, kenako ndikuganiza zoyamba kuthamanga, ndiye konzekerani kuti mudzayamba kutsamwa msanga. Minofu yanu ya pectoral imaphunzitsidwa, koma mapapu anu ndi ochepa kwambiri. Chifukwa chake, thupi silikhala ndi mpweya wokwanira chifukwa chofooka kwamapapu. Kuthamanga kwanthawi zonse mumlengalenga kumathandizira kuti zinthu ziziyenda bwino.
Zomwezo zimagwiranso ntchito kwa osuta kwambiri. Poyamba, mapapo otsekeka amachotsa dothi lomwe ladzaza, chifukwa chake kupuma pang'ono ndi kutsokomola kumatsimikizika. Koma kwa nthawi yoyamba yokha. Pambuyo polimbitsa thupi pang'ono, zonse zibwerera mwakale.
Werengani za momwe mungapumire mukamathamanga m'nkhaniyi:Momwe mungapume muthamanga.
Miyendo yofooka
Nthawi zambiri oyimba omwe amayimba zida zamphepo amayenda bwino kwambiri. Ali ndi mapapu olimba, ndipo chifukwa cha izi, ngakhale osasewera masewera, thupi lawo limakhala lokonzekera kuthamanga kwanthawi yayitali. Thupi ndi lokonzeka, koma osati onse. Nthawi zambiri amakhala opanda mphamvu m'miyendo. Mapapu ndi olimba, ali ndi thanzi labwino, ndipo minofu yamiyendo ndiyofooka. Kotero zimakhala kuti zonse ziyenera kukhala pamodzi. Momwe mungaphunzitsire miyendo yanu kuthamanga, werengani nkhaniyi:zolimbitsa thupi mwendo zothamanga.
Zaka
Zachidziwikire, ndi msinkhu, minofu ndi ziwalo zamkati zimayamba kugwira ntchito moipa. Ndipo ngati ntchito yanu ikukhudzana ndi kupanga koopsa, ndiye kuti ukalamba umapita mwachangu kwambiri. Chifukwa chake, zimakhala zovuta kuthamanga ndendende chifukwa cha msinkhu.
Chithunzi ndi Fauja Singh akuthamanga marathons ali ndi zaka 100
Komabe, monga momwe zimakhalira ndi kunenepa kwambiri, palibe chifukwa chodziyikira nokha. Mutha kuthamanga pa msinkhu uliwonse... Ndipo pali ngakhale zabwino za mphindi 10 zothamangachifukwa kuthamanga kumatsitsimutsa thupi nthawi zonse kumamwa mpweya wambiri komanso kukonza magwiridwe antchito am'mimba ndi m'mapapo. Ndipo ngakhale mutakhala pa 40 mukumva kuti mwathawa nokha, ndipo kukwera ku chipinda chachisanu kumakhala kovuta kwambiri kwa inu. Ichi si chifukwa chosiya kuthamanga, koma m'malo mwake, kufunika koti muchite. Zambiri pazaka zomwe mutha kuthamanga zalembedwa m'nkhani ya dzina lomweli, apa ulalo uwu:
Zinthu zamaganizidwe
Chodabwitsa, kuthamanga kumatha kukhala kovuta osati kokha chifukwa cha minofu kapena zaka. Pali zomwe zimatchedwa kuti zamaganizidwe zomwe zimakhudza kwambiri zotsatirazi. Palibe nzeru kuzilemba. Aliyense akhoza kukhala ndi vuto lakelake, kuyambira paulesi mpaka tsoka. Koma thupi lathu limagwirizana kwambiri ndi psyche yathu. Chifukwa chake, mavuto m'mutu nthawi zonse amawonekera m'ziwalo zamkati ndi minofu.
Ndizovuta kuthamangira aliyense, onse oyamba kumene komanso akatswiri. Ndipo kulemera kumeneku ndi chifukwa chokha chopeza vutoli ndikulikonzera, kuti kuthamanga kuzikhala kosavuta. Popeza kuthamanga kuli ndi zabwino zambiri.
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.
