Muyenera kuyenda makilomita angati patsiku?

Madokotala ndi othamanga amati - kusuntha ndi moyo, ndipo kusowa zolimbitsa thupi kumabweretsa chisokonezo m'ntchito zamachitidwe ambiri ofunikira. Chifukwa chake, funso mwachilengedwe limabuka - kuchuluka kwakadutsa tsiku?

Ubwino wathanzi loyenda

Ubwino woyenda ndiwodziwikiratu - mtundu wosavuta, wotsika mtengo wa masewera olimbitsa thupi womwe ulibe zotsutsana, womwe umatha kuwonetsa thupi la mwana ndi okalamba.

Kodi maubwino amtunduwu ndi ati:

1. Imalimbikitsa dongosolo lonse la minofu, monga akunenera kuchokera pamwamba kwambiri mpaka zidendene.
2. Zili ndi zotsatira zabwino pazomwe zimayambira komanso njira zamagetsi.
3. Imawonjezera kuchuluka kwa mpweya m'magazi ndikuwongolera kufalikira kwake mthupi.
4. Imalimbitsa minofu ya mtima ndikuwonetsetsa kuthamanga kwa magazi.
5. Kumawonjezera kamvekedwe ka ziwalo zonse ndi machitidwe a thupi, kumachepetsa milingo ya cholesterol m'mwazi.
6. Zimalimbikitsa ntchito za ziwalo monga chiwindi ndi mafuta zidulo, mapapo.

Kuphatikiza apo, zimathandizira kuthana ndi kupsinjika ndikuwongolera magwiridwe ntchito aubongo, zimawonetsetsa dongosolo lamkati lamanjenje ndikuthandizira kupanga mahomoni achimwemwe - endorphin.

Ubwino wake waukulu ndi kuphweka. Ndipo ndikwanira kudutsa maulendo angapo kuchokera / kuntchito, kuyenda kupita ku sitolo.

Kodi muyenera kuyenda makilomita angati patsiku?

Kuyenda ndi njira yachilengedwe yolimbikitsira ndikusintha thupi lonse, ndipo madokotala ambiri amadziwa, ndikokwanira kuyenda pamayendedwe pafupifupi 5-6 km patsiku.

Zaumoyo

Kodi muyenera kudutsa zochuluka motani pa thanzi lanu? Ngati tikulankhula zakulimbitsa, kusintha kwakuthupi kathanzi, ndikofunikira kudutsa pafupifupi masitepe zikwi 10-12 patsiku. Koma madokotala amapeleka milingo yawoyawo poganizira msinkhu ndi jenda.

Kwa akazi, zomwe zikuwoneka ngati izi:

1. 18 - 40 wazaka - chizindikirocho chimayikidwa mozungulira masitepe 12,000.
2. Zaka 40 - 50 - masitepe 11,000
3. Kwa azaka zapakati pa 50 - 60 wazaka - pafupifupi zimawononga pafupifupi 10,000
4. Ndipo azaka zopitilira 60 - 8,000 ndiyokwanira.

Kwa munthu wazaka 18 - 40 zakubadwa - zachilendo ndi 12,000, ndipo pambuyo pa zaka 40 - 11,000. Monga asayansi akuwonera, izi ndizizindikiro zapakatikati ndipo ngati mukuganiza kuti zabwino kwambiri mokhudzana ndi mkhalidwe wa thupi ndizochulukirapo, chitani.

Pali zoletsa: posachedwapa anachitidwa opaleshoni ndi kuwonjezeka kwa matenda aakulu, matenda opatsirana ndi matenda a minofu ndi mafupa. Nthawi zina, kuyenda kumangothandiza.

Zochepa

Ngati ntchito yanu yoyamba ndikuchepetsa thupi ndikukhwimitsa mawonekedwe anu, ndiye kuti kuyenda kumathandizira izi, koposa zonse, kuyenera kukhala pamakhalidwe ophunzitsira kwambiri, osati kuyenda kosavuta. Poterepa, kuthamanga mpikisano ndikoyenera kwa inu - kuthamanga kwakukulu kwa ola limodzi ndi theka - maola awiri / tsiku.

Koma osangoyenda mwachangu ndikudutsa mtunda wautali mmenemo, yambani ndi mtunda waufupi ndikusankha mayendedwe abwino pachiyambi nokha:

1. Pofuna kuthana ndi kulemera kwake, ndiyofunika kuyenda masitepe 10,000 patsiku - kuyamba ndi pang'ono pokha, pang'onopang'ono kukulitsa kuchuluka kwa masitepe ndi nthawi yophunzitsira.
2. Sankhani mayendedwe a maphunziro pamlingo wa kilomita 1 mu mphindi 10 - munjira yochepetsera thupi, muyenera kuyenda makilomita osachepera 12 patsiku.
3. Mapaundi owonjezera - ma mileage ochulukirapo, koma kuti musinthe magwiridwe antchito, mutha kuchita masewera olimbitsa thupi. Izi ndi nsapato zolemera kapena zolemera za miyendo ndi mikono, lamba wapadera.
4. Kuchepetsa thupi moyenera kumathandizira kuyenda ndikukwera masitepe ndipo okhala m'nyumba zazitali, osagwiritsa ntchito chikepe. Muli ndi makwerero komanso chilimbikitso chochepetsa thupi.
5. Chinthu chachikulu pakuyenda mwamphamvu ndikukhazikika kwa kupuma - pazinthu zanu zitatu muyenera kupuma mozama, ndikupumira pang'ono, ndikutuluka masitepe atatu.

Komanso, muyenera kuwunikiranso zomwe mumadya.

Kwa okalamba

Ndipo zimawononga ndalama zingati kuti achikulire adutse - kuchuluka kwawo. Kumbukirani kuti kwa azimayi azaka zapakati pa 50-60 chiwerengerochi ndi masitepe 10,000, kupitirira 60 - 8,000, kwa amuna opitilira 40 chiwerengerochi chimakhazikika pamayendedwe pafupifupi 11,000.

Koma pamaso pa matenda ena, chiwerengerochi chikhoza kukhala chocheperako, kapena kupatula kwathunthu pakukonzanso ndi kuchira.

Ndikofunikanso kuganizira malamulo angapo:

1. Musaiwale za momwe mungakhalire moyenera.
2. Yesetsani kugawa katunduyo mofanana.
3. Sungani mayendedwe omwe adakhazikitsidwa pachiyambi pomwe.
4. Musapume pakamwa panu, koma kudzera m'mphuno mwanu - oyamba kumene nthawi zambiri amalephera kuchita izi nthawi yomweyo, koma ndiyenera kuyesera.
5. Simuyenera kuyenda wapansi pamimba, koma ndi bwino kuwatenga m'mawa.
6. Nthawi zonse werengani njira yanu kuti mukhale ndi mphamvu zokwanira kubwerera.

Kumayambiriro koyambirira, ndikofunikira kuyendetsa pang'onopang'ono, ndipo mutatha kutentha, mutha kupitilira muyeso woyenda kwambiri.

Ndemanga

Chidziwitso changa choyambirira chokwera maulendo akuyamba kubwerera ku 1998 - nditangomaliza maphunziro ndidapeza ntchito yanga yoyamba ku Kiev ndipo kuyenda sikunangokhala kulimbana ndi kunenepa kwambiri, komanso chilimbikitso chodziwira mzindawo. Momwemonso, umu ndi momwe kukwera mapiri kunakhala chizolowezi, ndipo ndikukuwuzani - chinthu chabwino.

Irina

Ndinkadziwa zaubwino woyenda kwa nthawi yayitali, koma sindinathe kuyimba bwino, koma nditapezeka kuti ndili ndi vuto la mtima komanso malo olumikizirana mafupa, ndidakhazikitsa lamulo loti ndizipita kunyumba kuchokera kuntchito. Pakadali theka la chaka, kusintha kwakukulu kudawonekera.

Tamara

Kuyambira ndili mwana, ndakhala ndi chizolowezi choyenda ndipo tsopano ndili ndi zaka 63 - miyendo yopweteka ndi zimfundo siimakhala mutu wanga. Yendani ndipo simukuvutika ndi kulemera kopitilira muyeso ndi mtima, malo.

Igor

Kwa miyezi 9 ndikuyenda kupita kuntchito ndi kunyumba, ndidataya makilogalamu 20. Atabereka, adachira kwambiri, chifukwa chake kudabuka funso loti abwezeretse munthuyo kukhala wabwinobwino. Zachidziwikire, ambiri anganene kuti mwana amachotsa mphamvu zake zonse, koma ayi - mwanayo anali atakhala ndi agogo ake, ndipo chifukwa cha zochitika, ndikadayenera kupita kukagwira ntchito kwa miyezi isanu. Ndikulangiza aliyense.

Olga

Nditakhala kuti sindinagwire ntchito m'nyengo yozizira, ndidachira kwambiri, koma nthawi yachilimwe ndidapezanso ntchito yanyengo, ngakhale sindinali wokwanira thalauza langa. Ngakhale ndimagwira ntchito yaulonda, ndimayenda. Ndipo simungathe kukhala - pakadutsa maola atatu kunali koyenera kudutsa gawo lalikulu la chomeracho. Mofulumira adabwerera mawonekedwe.

Oleg

Kuyenda maulendo okayenda ndi ntchito yopindulitsa kwambiri yomwe imapezeka mosasamala zaka, udindo, kapena thanzi. Ndipo mukamatsatira malamulo osavuta, mumasintha thanzi lanu komanso mawonekedwe anu.