Kutalika kwakuthamanga kuti muchepetse kunenepa

Anthu ambiri omwe asankha kuyamba kuthamanga akudabwa kuti agwiritse ntchito nthawi yayitali bwanji kuti zochitikazo zikhale zopindulitsa, komanso kuti awone zotsatira zake. Malinga ndi akatswiri othamanga, ophunzitsa ndi akatswiri azakudya komanso zamankhwala, palibe yankho lolondola.

Zonse zimatengera zolinga zomwe munthu akutsata, kupirira kwake, masewera olimbitsa thupi, komanso kufunitsitsa komanso kukhumba.

Komabe, othamanga onse, kuyambira oyamba kumene mpaka akatswiri, ayenera kumvetsetsa momwe angayambitsire bwino maphunziro, kuchuluka kwa nthawi yoyenera kugwiritsa ntchito phunziroli, poganizira zinthu zonse, kuti ntchito zikwaniritsidwe osati kuwononga thanzi.

Kodi muyenera kuthamanga tsiku liti?

Malinga ndi kafukufuku wa akatswiri pankhani zamasewera, komanso, malinga ndi madotolo, ndizotheka ngati munthu amatha mphindi 30 mpaka 60 akuthamanga tsiku.

Komabe, mfundo zoterezi zitha kukhala zochepa kapena zochepa, kutengera:

• mulingo wa kulimbitsa thupi;

Ngati munthu sanathamangepo kale, ndipo koposa zonse, sali bwino, ndiye kuti magawo oyamba sayenera kupitirira mphindi 5-10 patsiku.

• ntchito zopatsidwa ndi zolinga;
• zaka zothamanga;
• matenda aakulu ndi matenda ena aliwonse;
• kulemera kwa thupi.

Ndi thupi lolemera, kuthamanga kumakhala kovuta kwambiri, chifukwa chake, ndikofunikira kuwonjezera katundu mosamala komanso pang'onopang'ono.

Kuthamangira thanzi

Kuthamangira thanzi kumawonetsedwa pafupifupi kwa anthu onse, ngakhale okalamba kapena ali ndi matenda aliwonse.

Kwa anthu omwe ali ndi matenda, nthawi yabwino yomwe amayenera kuthamangira imayikidwa ndi madokotala molumikizana ndi alangizi amasewera.

Mwambiri, ngati munthu sakukonzekera kupanga zolemba kapena kuchita bwino pamasewera, komanso kukwaniritsa kuwonda, ndiye ndikokwanira kuti azipatula mphindi 30 patsiku zothamanga, ndipo izi zikuyenera kuchitika:

• 3 mpaka 4 pa sabata;
• kokha pamsewu;

Kuchita masewera olimbitsa thupi pamakina opondera sikokwanira kuti mukhale ndi thanzi labwino.

• pang'onopang'ono.

Kwa achikulire, kuthamanga mosavutikira ndibwino kwambiri.

Ngati zolinga zomwe mukufuna kukwaniritsa ndikuti mukhale ndi thanzi labwino, ndiye kuti zolimbitsa thupi zimalimbikitsidwa kuyamba ndi kuyenda, pang'onopang'ono ndikusintha.

Kukwaniritsa zonse zofunika pamwambapa, malinga ndi madokotala, kudzatsogolera ku:

• Kupititsa patsogolo ntchito zamtima.
• Kuchepetsa mafuta m'thupi.
• Kuchuluka kwa hemoglobin.
• Kuchulukitsa mwachangu kwama cell onse okhala ndi oxygen.
• Kulimbikitsa chitetezo cha mthupi.
• Kuchepetsa ukalamba.

Ngati kulimbitsa thupi koyamba kuli kovuta, ndipo mulibe mphamvu zokwanira zakuthupi kuti muthamangire kwa mphindi 30, ndiye kuti muyenera kuyima pakakhala zovuta. Madokotala ndi ophunzitsa amachenjeza kuti kuthamangitsana sikungathetsere thanzi, koma, m'malo mwake, kudzawonjeza thanzi ndipo kumatha kukulitsa zovuta zomwe zilipo kale.

Kuthamangira masewera othamanga

Kuti mukwaniritse masewera othamanga, pali zinthu zingapo zofunika kuzikumbukira:

• kulimbitsa thupi;
• Mtunda womwe wothamanga akufuna kumaliza kumapeto;
• kukula kwa kupirira kwake.

Ngati munthu ali wothamanga wophunzitsidwa ndipo atenga nawo mbali marathons, ndipo koposa zonse, amakonzekera kuthamanga mtunda wautali, ndiye kuti amalimbikitsidwa kuti agonjetse 65 - 70 kilomita sabata.

Zikupezeka kuti muyenera kuthamanga makilomita 10 tsiku limodzi.

Komanso, tikulimbikitsidwa kuthamanga:

• m'mawa, moyenera, kuyambira 6 mpaka 11 am;
• pang'onopang'ono;
• Popanda kuyima;
• pamsewu wosankhidwa kale komanso woganiza bwino.

Ochita masewera othamanga omwe akutenga nawo mbali m'mipikisano ya tsiku ndi tsiku kapena othamanga othamanga makilomita 40-50 amathamanga makilomita 600-900 pamwezi.

Pankhaniyi ngati munthu akufuna kuyenda mtunda wamakilomita 10-15 ndipo siali ochita masewera othamanga, ndizokwanira kuti athamange makilomita 3-5 patsiku.

Kuthamanga pang'ono

Ngati mukulemera kwambiri, madokotala nthawi zambiri amalimbikitsa kuthamanga.

Kuti muchepetse kunenepa, muyenera kuthera mphindi 20-30 patsiku mukuchita masewera olimbitsa thupi, ndipo chilichonse chikuyenera kuchitidwa molingana ndi chiwembu chomveka:

• yambani kuthamanga ndi kukonzekera koyamba;

Pakukonzekera, ndibwino kuti muphatikize kupindika, kusambira, ma squash osaya, komanso kudumpha m'malo.

• mutatenthetsa, muyenera kuyenda kwa mphindi 1 - 1.5, kenako ndikusinthana pang'ono;
• kumapeto kwa phunziroli, yendaninso kwa mphindi 1.5 - 2.

Amaloledwa kugwiritsa ntchito mphindi 5 - 10 pamaphunziro oyamba ndi kulemera kwakukulu.

Kuphatikiza apo, ngati munthu atsata cholinga chochepetsa thupi, amafunika:

• tengani maphunziro 3 - 4 pa sabata;
• thamangani nthawi yomweyo;
• pangani zakudya ndi katswiri wazakudya;
• kufika pamiyeso kamodzi pa sabata;
• valani zovala zapadera, monga suti yotentha, yomwe imakupangitsani kutuluka thukuta kwambiri ndipo, chifukwa chake, kuchepa thupi.

Akatswiri azaumoyo ndi ophunzitsa amalimbikitsa kuti anthu onse omwe ali ndi mapaundi owonjezera asunge zolemba zawo kuti alembe kuchuluka kwa nthawi yomwe amakhala akuthamanga, kulemera kwa thupi, ndi chakudya chomwe chimagwiritsidwa ntchito tsiku lililonse.

Kodi ndingasankhe bwanji malo othamangirako komanso zovala?

Kukwaniritsa bwino zotsatira zakukhazikitsidwa kumakhudzidwa ndi malo omwe munthuyo adzathamangira, komanso zovala.

Othamanga akatswiri ndi makochi amalimbikitsa kuthamanga:

• m'mapaki;
• m'mabwalo amaseŵera;
• m'malo osankhidwa mwapadera;
• kunja kwa mzinda.

Chinthu chachikulu ndikuti m'malo osankhidwa:

• kunalibe magalimoto ndi khamu lalikulu la anthu;
• Panali msewu wosalala, makamaka phula;
• panali mabenchi chapafupi.

Mfundo yomaliza ndiyofunikira kwa othamanga osakhala akatswiri, komanso anthu onenepa kwambiri. Akakhala kuti samva bwino kapena atatopa kwambiri, adzakhala ndi mwayi wokhala pabenchi ndikupuma pang'ono.

Ntchito yapadera imaperekedwa pakusankha zovala.

Malinga ndi akatswiri pankhani yazaumoyo ndi masewera, othamanga, kuti azigwira bwino ntchito, ndikofunikira kusankha:

Ma tracksuit omwe:

• yoyenera nyengoyo;
• kukula kukula;
• zopangidwa kuchokera kuzinthu zachilengedwe komanso zopumira;
• sichimatilepheretsa kuyenda kulikonse ndipo sichipaka.

Ngati palibe tracksuit, ndiye kuti amaloledwa kuthamanga mu mathalauza omasuka kapena akabudula, komanso T-shirt. Ngati kukuzizira, valani sweta ndi jekete pamwamba, chinthu chachikulu ndikuti ndiwowala osati motalika.

Nsapato zomwe:

• kukula mokwanira;
• musalepheretse kuyenda;
• mapapo.

Ndikofunikanso kuti phazi lisatulukire thukuta, ndipo ngakhale patadutsa nthawi yayitali kulibe matuza kulikonse.

Kapu yamasewera kapena armband.

Kupita kukaphunzira popanda chipewa, makamaka nyengo yozizira, ndi kowopsa. Pali zoopsa zazikulu zomwe munthu atatha mpikisano wotere amakhala ndi malungo, kupweteka khutu, komanso kumva kupweteka kumutu.

Zotsutsana ndi kuthamanga

Sikuti anthu onse amatha kuthamanga, ngakhale atayenda mophweka komanso patali.

Madokotala amalimbikitsa mwamphamvu kusiya masewera olimbitsa thupi ngati munthu ali:

1. Kuthamanga.
2. Mutu wowala, kufooka, kapena kuda pamaso panu.
3. Chimfine kapena kuzizira.
4. Mavuto ndi dongosolo la minofu ndi mafupa.
5. Mimba.
6. Ziwalo zimathyoka.
7. Matenda amtima.

Ndi dokotala yekhayo amene angayankhe mosakaika ngati akuyenera kuthamanga kapena ayi. Ngakhale kupezeka kwa zovuta zilizonse nthawi zambiri sichikhala chifukwa chokana maphunzirowa, pokhapokha pankhaniyi njira imodzi idzasankhidwa ndikuwonjezeranso upangiri wowonjezera, mwachitsanzo, kuyendetsa mphindi zosaposa zisanu patsiku mosavuta.

Ndemanga zothamanga

Miyezi itatu yapitayo, ndidadzipangira cholinga chodziwikiratu - kuti ndimalize kumaliza mpikisano wamakilomita khumi ndi asanu. Kuti ndichite izi, ndimathamanga makilomita 10-12 kanayi pamlungu, ndipo ndimachita izi kuyambira 7 m'mawa. Kuphatikiza apo, ndinapita kumalo ochitira masewera olimbitsa thupi, komwe ndinkachita masewera olimbitsa thupi, komanso ndimawonanso zomwe ndimadya, makamaka ndikudya zomanga thupi komanso zipatso. Tsopano ndikumva kukhala wokonzeka komanso wokonzeka kupambana.

Anton, wazaka 25, Bryansk

Kuyambira ndili mwana, ndakhala wonenepa kwambiri, ndipo m'zaka zaposachedwa ndakhala ndi mapaundi owonjezera. Pamodzi ndi mwamuna wanga, tidaganiza zothamanga, ali ndi thanzi, ndipo ine, kuti titaye osachepera 8 - 10 kilogalamu. Kwa miyezi 2.5 takhala tikuthamanga katatu pamlungu m'mawa uliwonse paki yoyandikira nyumba yathu.

Poyambirira, ndimatha kuthamanga 2 - 3 mphindi ndipo mutu wanga udayamba kupota. Tsopano ndikhoza kuthamanga kwa mphindi 20 mosavuta komanso ngakhale kusangalala nako. Zotsatira zake, kulemera kunayamba kuchepa, ndipo thanzi labwino lidakula bwino.

Tamara, wazaka 51, Chelyabinsk

Ndikukhulupirira kuti kuthamanga ndi masewera abwino kwambiri omwe amakulolani kuti mukhale okhazikika nthawi zonse, kutaya mapaundi owonjezera, komanso kukhala ndi thanzi labwino. Ndimathamanga katatu pamlungu, ndipo ndimachita pafupifupi nyengo iliyonse.

Maria, wazaka 29, Samara

Ndimalemera makilogalamu 101 ndipo kulemera kwanga kumakulirakulirabe. Madokotala amandipatsa zakudya komanso amandiwuza kuti ndizithamanga kanayi pamlungu. Poyamba, zimandivuta ngakhale kuyenda makilomita 1 - 1.5, koma nditatha kuchita masewera olimbitsa thupi mwezi wonse ndimatha kuthamanga mphindi 20 patsiku, ndipo koposa zonse, kunenepa kunayamba kuchepa.

Nikolay, wazaka 43, Voronezh

Kuthamanga ndiyo njira yabwino kwambiri yolimbikitsira minofu yanu, kukhala ndi thanzi labwino, komanso kuonda. Kwa miyezi itatu ndimathamanga pafupipafupi kwa mphindi 25 patsiku, ndipo chifukwa chake, ndimachepetsa ma kilogalamu 11.

Olga, wazaka 33, Moscow

Kuthamanga kwanthawi zonse, kochitidwa molingana ndi malamulo onse, komanso kuyang'aniridwa ndi madokotala ndi wophunzitsa, kumatha kulimbitsa minofu, kukonza thanzi, komanso kuchepetsa kunenepa. Chofunikira sikuti kuyamba kuthamanga osakambirana kaye ndi akatswiri ndikuwonjezera pang'onopang'ono.

Blitz - malangizo:

• khalani ndi zovala zabwino ndi nsapato zokha;
• osathamanga ngati pali chisanu, mvula kapena mphepo yamphamvu panja;
• ngati simukukhala bwino, ndibwino kuti musiyiretu phunziro lina tsiku lina.

Onerani kanemayo: Unataka Kupungua Uzito? Unajua ulipataje uzito na kitambi? (November 2024).