Kuyenda tsiku ndi tsiku ndimasewera othandizira anthu omwe akufuna kukhala athanzi, athanzi komanso olimba m'moyo. Kumbali imodzi, zolimbitsa thupi zotere zimawoneka ngati zopanda ntchito, koma kwa anthu okalamba komanso onenepa kwambiri, iyi ndiyo njira yokhayo yopezera thupi mawonekedwe abwino, kuchotsa mapaundi owonjezera.
Ndi ma calories angati masitepe 10,000?
Poganizira kuwerengera kwasayansi, kuyenda tsiku lililonse Masitepe 10,000 burn to Makilogalamu 400 tsiku limodzi.
Kuyenda kuchepa thupi kumatha kuphatikizidwa ndi zakudya zovuta, kuchita bwino kumawonekera kwambiri.
Kodi mungayeze bwanji kuthamanga kwapakatikati?
Malinga ndi ziwerengero, munthu amayenda masitepe 4000 patsiku, poyenda mphindi 10 zokha, mutha kuyenda masitepe 1000.
Kusuntha kwa munthu kumaganizira zamphamvu komanso mayendedwe a kuyenda:
- Kuyenda kuyenda - kupumula ndikusuntha paki kapena lalikulu, mayendedwewa ndi ocheperako, kuthamanga kwapakati pa munthu ndi 3-4 km / h. Mukamayenda pang'onopang'ono, munthu amayenda masitepe 70 pamphindi. Maulendo oyenda sangatchulidwe kuti akukweza thanzi, palibe zolimbitsa thupi. Kwa okalamba, kuyenda pang'onopang'ono kumathandiza.
- Kuyenda bwino - kayendedwe kofulumira mpaka masitepe 120 pamphindi, mutha kuyenda 7 km / h. Njirayi imagwira ntchito pachitetezo cha thupi, njira yamagetsi, wina amamva kusangalala mthupi.
- Kuyenda masewera - njira yoyendera idapangidwira anthu omwe amakhala ndi thanzi labwino komanso ochepa thupi. Kuthamanga kwapakati kumayamba mpaka 16 km / h, zimayenda mofulumira mpaka 180 kumenyedwa pamphindi.
Zimakhala zovuta kwambiri kukhala ndi nthawi yoimirira, poyenda, kukhazikika kwa thupi kumawonjezeka.
Kodi muyenera kudutsa masiku angati komanso kuchuluka kotani?
Masitepe zikwi khumi ndi chiwerengero chomwe chadziwika ngati chizolowezi chazomwe zimachitika tsiku ndi tsiku, kupatsidwa kafukufuku ndikuthandizira kukonza thanzi la thupi. Madokotala amalimbikitsa kuchita masitepe osachepera zikwi zisanu ndi zitatu tsiku lililonse. Kuyenda koteroko ndiye njira yabwino yopewera matenda. Khalani ndi zabwino pamoyo wokangalika.
Ambiri samakhala ndi cholinga chodutsa masitepe angapo, zimatengera momwe munthu amakhalira komanso ntchito yake. Kuti mumve mphamvu ndikukhala olimba, yesetsani kungoyenda. Mothandizidwa ndi mayendedwe apansi, ndizotheka kutaya mapaundi owonjezera, kukhala ndi thanzi labwino, kusintha malingaliro ndi chiyembekezo.
Pafupifupi, munthu amatha kuyenda theka latsiku ndi tsiku. Kutenga masitepe oyenera kumakhala kovuta pantchito yongokhala. Powonjezera liwiro lanu komanso kuthamanga kwanu, pindulirani zomwezo monga kuyenda wamba. Ndiosavuta kwa amtengatenga pankhaniyi, amatha kuphimba mtunda wopitilira katatu.
Mukamagwira ntchito muofesi, yesetsani kuyenda panja mphindi khumi panja nthawi yopuma. Kupititsa patsogolo thanzi labwino, kotsimikizika.
Zoyenda zingati kuti muchepetse mapaundi owonjezera?
Ngati mukufuna kuchotsa ma kilogalamu omwe amasokoneza mawonekedwe anu, konzani - kuti muyende masitepe osachepera 15,000. Zibangili zolimbitsa thupi zimagwiritsidwa ntchito kuwerengera zomwe zatengedwa; mukamagula chida, muyenera kuphunzira kulowa magawo a ogwiritsa kuti mulandire zodalirika.
Anthu ena amagwiritsa ntchito pulogalamu yapadera pama foni awo, chipangizocho chimatha kuwonjezera kuchuluka kwake pamene kusunthaku kukugwedezeka.
Kupanga masewera a tsiku ndi tsiku a masitepe zikwi 10-15 ndikukhala ndi kadyedwe, ndikosavuta kuti muchepetse osadzitopetsa ndi katundu wolemera m'malo olimbitsa thupi. Munthu wolemera makilogalamu 70 amawotcha pafupifupi ma calories 440 pochita masewera othamanga.
Ndi njira zingati zomwe ana amafunikira kuti akhale ndi thanzi?
Chamoyo chokula chimadzaza ndi mphamvu, zikwi khumi kwa ana, ichi ndiye chiwerengero chochepa. Fidgets popanda kuwerengera masitepe amachiritsa thupi. Ana onenepa kwambiri komanso osayenda bwino amayenera kuchita masitepe 15,000. Izi zidzakuthandizani kukhala ndi thanzi labwino, kuchotsa kuchuluka kwa ma calories.
Ndi njira zingati zomwe opuma pantchito akuyenera kuchita?
Anthu azaka zapuma pantchito ayenera kusamalira thanzi lawo monganso wina aliyense. Kwazaka zambiri, magwiridwe antchito amachepa, zomwe zimakhudza thanzi lawo.
Kuti muchepetse kukalamba msanga, muyenera kuyenda kapena kuthamanga kwambiri. Kuyambira ali ndi zaka 50, chizolowezi chimakhala masitepe osachepera 5,000 patsiku.
Nchiyani chimatsimikizira kuchuluka kwa ma calories omwe amawotchedwa poyenda?
Kusunthaku kumatsagana ndi kulumikizana kwa minofu, kulumikizana kwa mafupa, magazi, komanso kupatsirana kwa oxygen ku ubongo, malingaliro amunthu amayambitsidwa ndikusintha.
Mutha kudziwa kuchuluka kwa zopatsa mphamvu potengera zina:
- kuchuluka kwa nthawi yomwe mwakhala mukuyenda;
- makilomita oyenda mtunda;
- thupi, kutalika, mwendo kutalika;
- zaka za munthu woyenda pansi zimaganiziridwa;
- peculiarities kagayidwe;
- zaumoyo;
- mtundu ndi njira zoyendera;
- nthawi yamasana ndi zikhalidwe za gawolo.
Poganizira zizindikiro zomwe zili pamwambazi, mutha kuwerengera kuchuluka kwa zopatsa mphamvu poyenda. Kusuntha pafupipafupi, ma calories 200 amawotchedwa pa ola limodzi. Kuyenda pang'onopang'ono, munthu amataya ma calories 100.
Kuyenda mipikisano ndi koyenera kwa achinyamata ndi achikulire omwe akufuna kuonda. Kuwonongeka kwa ma calories sikukuchitika mofanana, mu theka la ora ndalama zochepa zimadya, pamlingo wothamanga mu theka lotsatira la ora, kuwotcha kumafika ma calories 500.
Kuyenda kawiri kapena katatu patsiku kwa mphindi zosachepera zisanu kumalepheretsa kusokonezeka kwa ntchito yamagazi.
Ubwino woyenda
Ubwino woyenda mozungulira kwa achinyamata ndi achikulire ndiwodziwika. Kuyenda sikuti kumangolimbitsa miyendo ndikuchepetsa kunenepa, kumapangitsa kuti thupi lizigwira ntchito mosiyana.
Zotsatira zoyenda ndikuyenda mwachangu zimakhudza:
- minofu ndi mafupa dongosolo;
- mafupa ndi msana, zomwe zimalimbikitsidwa ndi kufalikira kwa magazi;
- thupi limatsukidwa ndi poizoni ndi poizoni;
- cholesterol imatuluka ndipo kuthamanga kwa magazi kumakhala kwachilendo.
Kuyenda ndikuteteza thupi kumatenda. Kafukufuku wasayansi awonetsa kuti kuyenda kwamphindi makumi awiri kumachepetsa chiopsezo chakufa msanga mpaka 30%, izi zimagwira anthu omwe amangokhala.
Anthu omwe akufuna kuonda, kuzolowera kuyenda tsiku lililonse, amangosangalala ndi izi. Kuwotcha mafuta sikungakhale kofunikira kwambiri, chinthu chachikulu ndi kukongola kwa chilengedwe ndikusangalala ndi malo okongola a mapaki ndi madera akumidzi.
Ngati mukufuna kumva kukhala olimba komanso osangalala, yendani ndikuyenda kukagwira ntchito. Zotsatira sizikupangitsani inu kudikirira. Pitani zamasewera ndikukhala athanzi!
