Tsiku lililonse anthu amayenda mtunda wina wapansi. Izi zimachitika nthawi zonse, ngakhale pamaulendo a tsiku ndi tsiku m'mashopu, masukulu, ndi kuntchito. Nthawi zambiri anthu amagwiritsa ntchito kuyenda, kumasulira ngati masewera. Ndikofunika kuganizira kutalika komwe munthuyo akufuna kukayenda.
Maulendo oyenera adzakhala makilomita 1-3 tsiku lililonse mosadukiza. Kutengera ndi zomwe mukufuna, mayendedwe akhoza kukulitsidwa kapena kutsika. Ubwino wamaulendo oterowo sudzangokhala wocheperako thupi, komanso kupindulitsa thupi ndi mpweya. Komanso, kuyenda kumatha kukhala ndi phindu pathupi lathu.
Ndi ma calories angati omwe amagwiritsidwa ntchito poyenda?
Apa pali kulumikizana kwachindunji komanso mtunda. Munthu akakonzekera kuwotcha zopatsa mphamvu zoposa 1000, ndiye kuti amayenera kuyenda kwa maola 5 osachepera. Mwa kuphatikiza zolimbitsa thupi ndi zakudya zokwanira, zotsatira zabwino zimatha kupezeka sabata yoyamba.
Kugwiritsa ntchito kalori nthawi zambiri kumawerengedwa pogwiritsa ntchito matebulo apadera. Koma sikoyenera konse kutembenukira kwa iwo. Kuti muwerenge molondola kuchuluka kwa mphamvu zomwe mwatentha, muyenera kungodziwa za kulemera kwanu komanso kutalika kwake. Ma tebulo nthawi zambiri amasokeretsa anthu ndi chidziwitso cholakwika.
Kuti muwerenge molondola kalori, muyenera kudziwa kulemera kwanu. Osati kulemera kopanda zovala, koma komwe mumakhala mukuyenda, muli ndi zikwama zam'manja ndi zolemera zina zothandizira. Hafu ya kulemera kumeneku idzagwiritsidwa ntchito pa kilomita iliyonse.
Chifukwa chake, kuti muwerenge zopatsa mphamvu, muyenera kuwerengera theka la kulemera kwake ndikuchulukitsa ndi mtunda woyenda.
Zoyenda zingati kuti muchepetse kunenepa?
Muyenera kuyambira pa kilomita imodzi. Ngati munthu sanatenge nawo gawo pamasewera aliwonse kwakanthawi ndipo zochitika zilizonse zolimbitsa thupi zinali zachilendo kwa iye, ndiye kuti mtunda uwu ndiye woyenera kwambiri. Kupanda kutero, mavuto amtundu wamtima, komanso minofu, amatha.
Zosangulutsa zoterezi zidzakuzunzani ndipo mosakayikira mudzatha kupirira osapitirira sabata. Kuti muchepetse kuwonda, mayendedwe ayenera kuwonjezedwa pang'onopang'ono, ndikuwonjezera kilomita imodzi masiku awiri alionse. Ndikoyenera kudziwa kuti kuthamanga mtunda kumachotsa zosungira zamagetsi zamakilomita 5 pa ola limodzi, munthu amatha pafupifupi ma calories 400.
Liwiro loyenda ndi 5 km / h. Poterepa, kuchuluka kwama sitepe kumatha kusiyanasiyana ndipo kuchuluka kwa mphamvu zomwe mumadya zimasinthasintha. Koma nthawi yomweyo, kugwiritsidwa ntchito pa kilomita sikusintha.
Izi zimawonekera makamaka poyenda liwiro lalikulu. Zikuwoneka kuti kuyenda koteroko ndikwanzeru m'malo mwake ndikumathamanga pang'ono. Koma ndikofunikira kudziwa kuti mukamathamanga, kugwiritsa ntchito kalori kumakhala kocheperako, komanso kochuma kwambiri mukamayendetsa njinga.
Momwe mungayendere molondola?
Zikuwoneka kuti tonsefe timadziwa kuyenda komanso kudziwa momwe tingachitire. Muyenera kubweretsa mwendo wanu patsogolo, kusuntha pakati mphamvu yokoka, sitepe, pamene kutsitsa kutalika kwa mphamvu yokoka, yomwe ili pamlingo wa sacral vertebra yachiwiri.
Kusunthika kumeneku kumatha kufotokozedwa pogwiritsa ntchito katatu ka isosceles, komwe aliyense amakumbukira kuchokera kusukulu ya geometry. Kutalika kwa mbali ndizokulirapo kuposa kutalika. Kutalika kwa sitepe ndiko maziko a kansalu, ndipo miyendo ndiyo mbali.
Pakatikati pa mphamvu yokoka ikatsitsidwa, palibe mphamvu yomwe imagwiritsidwa ntchito. Pakukoka miyendo, kutalika kwa mphamvu yokoka kumawonjezeka, monganso mphamvu yomwe imafika pachimake.
Ndikutalika kwanthawi yayitali, pakati pakukoka kumabwereza kubwereza komweko. Mwendo umayenda uku ndi uku. Kuyenda kotsika kumachitika, palibe mphamvu yomwe imagwiritsidwa ntchito ndipo palibe mphamvu yomwe imagwiritsidwa ntchito. Kupita mmwamba, zosiyana zimachitika.
Kodi mungakulitse bwanji ndalama zomwe mumagwiritsa ntchito poyenda?
Nthawi zina mumafuna kupeza zotsatira mwachangu, ndipo palibe nthawi yochepetsera thupi. M'malo mongodzitopetsa ndi zakudya, ambiri amasankha kuchita masewera olimbitsa thupi.
Monga mukudziwa, kuyenda kumakuthandizani kuti muchepetse thupi, makamaka ngati mugwiritsa ntchito zina zowonjezera kapena zida zapadera. Kugwiritsa ntchito ma kalori kumathandizira kuwonjezera:
Pewani manja anu
- Mukamayenda, mutha kuchita masewera olimbitsa thupi.
- Zimakhala ndi kuyenda kosavuta kwa thupi, monga kukweza manja mmwamba, kugwedeza ndi manja, kubweretsa manja kumbuyo.
- Ndikusunthira patsogolo, zikhumbo zimaperekedwa m'thupi, ndizo zomwe zimakupangitsani kuti mupite patsogolo, kwinaku mukuwononga ma calories ambiri.
Zowonjezera kulemera
- Ngati munthu adachitapo masewera kale ndipo ali ndi minyewa yolimba yamphamvu, ndiye kuti zowonjezera zowonjezera zitha kukhala zowonjezera pakuyenda.
- Kunenepa kuyenera kuwonjezeka pang'onopang'ono.
- Pachiyambi choyamba, valani zolemera za miyendo ingapo ya miyendo, kenaka yikani manja ndikuwonjezera kulemera.
- Njirayi imachitika pang'onopang'ono kuti muchepetse kuchuluka kwa mitsempha ndi kupweteka kosafunikira m'miyendo.
Kuyenda ndi ndodo
- Kupanda kutero, kuyenda koteroko kumatchedwa Scandinavia.
- Kuyenda uku kumagwiritsa ntchito minofu yayikulu mthupi la munthu ndikukulolani kugwiritsa ntchito mphamvu zoposa 50% kuposa kuyenda wamba.
- Chifukwa chakuti kuyenda ku Scandinavia kumakupatsani mwayi wogwiritsa ntchito magulu onse am'minyewa, thupi limangothyola mafuta mwachangu, komanso limalandiranso kulumikizana kwina kovuta komanso kovuta kwa minofu.
- Kuyenda uku ndikothandiza kwambiri kuposa kuthamanga, chifukwa sikuika nkhawa zambiri pamtima ndipo sikuyambitsa kusunthika kwa mafupa am'mbuyo kumbuyo ndikumasula malo olumikizira miyendo.
Mpumulo wosagwirizana
Kuyenda pamtunda wovuta, ndiye kuti, zigwa, mapiri, kumatha kukulitsa zolimbitsa thupi, pomwe kumawonjezera ndalama zama kalori. Kuyenda kotereku sikuyenera kuchitidwa ndi oyamba kumene kapena okalamba, chifukwa sikutanthauza ngozi yovulala.
Ubwino woyenda
Mutha kukambirana za maubwino oyenda kwa nthawi yayitali. Ubwino wake waukulu ndi chitetezo chaumoyo poyerekeza ndi masewera ena.
Kuyenda ndikwabwino pakuwotcha mafuta podzaza maselo ndi mpweya komanso kuwononga mafuta. Ndi zoletsa pazakudya komanso kuchita masewera olimbitsa thupi tsiku lililonse, mutha kutaya mapaundi owonjezera.
Pali kusiyanasiyana kosiyanasiyana koyenda. Aliyense ayenera kusankha pulogalamu yake ndi kuphunzitsa bwino. Ngati mukufuna kuonda, muyenera kuyenda kwambiri. Ndizofunikira kwambiri kupewa kupewa zoyendera pagulu ndi zikepe.
