Kuti muwotche mafuta komanso chifukwa chothana ndi masentimita m'chiuno, m'chiuno ndi ziwalo zina za thupi, ndikofunikira kuchita masewera olimbitsa thupi nthawi zonse.
Komabe, sikuti kungolimbitsa thupi kochita masewera olimbitsa thupi kapena kuthamanga kumabweretsa kunenepa, koma kuyenda komwe kumachitika pafupipafupi komanso malinga ndi malamulo onse.
Anthu omwe amayenda mtunda wina masana, mwachitsanzo, ma kilomita 3-4, amadziwa kuti kagayidwe kabwino ka thupi kakuyenda bwino, kupuma pang'ono kumatha, ndipo kulemera ndi mawonekedwe ake zimabwerera mwakale.
Kwa anthu ambiri omwe akuchepetsa thupi, ndikofunikira kwambiri kudziwa kuti ndi masitepe angati pa mita 1000, komanso mtunda uti womwe uyenera kuphimbidwa kuti zizindikilo za sikelo ziyambe kuchepa.
Ndi masitepe angati pa 1 km pafupipafupi?
Kuti mudziwe njira zingapo zomwe zili pa kilomita imodzi, muyenera kudziwa kutalika kwa munthu. Mwachitsanzo, ngati kutalika kwake ndi masentimita 175, ndiye kuti kutalika kwa sitepe imodzi ndi 70 sentimita. Chifukwa chake, mu kilomita imodzi pali masitepe 1420.
Ngati munthu ali wamtali masentimita 160 - 165, ndiye kuti gawo lake lili pafupifupi masentimita 50. Ndi zisonyezo zotere, padzakhala masitepe 2,000 pa kilomita imodzi.
Kuti muwone bwino masitepe omwe munthu wina akutenga, mutha kugwiritsa ntchito makina owerengera apadera kapena kukhazikitsa pulogalamu pafoni yanu.
Ndi mafuta angati angati omwe awotchedwa?
Mukamayenda, komanso munthawi zina zamasewera, pali kuchepa kwama calories. Pafupifupi, malinga ndi kuwerengera kwa akatswiri azaumoyo, ngati munthu akuyenda pang'onopang'ono, koma nthawi yomweyo, osachedwetsa, kilomita imodzi, ndiye kuti atenga ma calories 70 - 75.
Komabe, mtengo uwu ukhoza kukhala wapamwamba ngati munthu:
- Amagonjetsa mtunda ndi katundu, mwachitsanzo, ali ndi chikwama cholemera kumbuyo kwake kapena matumba m'manja mwake;
- pali zopinga panjira, makamaka miyala yomwe imayenera kuwoloka, kukwera, kutsetsereka, ndi zina zambiri.
- atavala bwino;
Momwe munthu amakhala ndi zovala zambiri, amatuluka thukuta kwambiri pamene akusuntha ndipo chifukwa chake amawotcha mafuta owonjezera.
- akuchita nawo chilimwe:
Pakati pa chisanu, ma calories ochepa amatenthedwa, chifukwa chake, poyenda m'nyengo yozizira, kumwa kwawo sikokwanira kuposa chilimwe kapena masika.
- amayenda ndi nsapato zosakhala bwino.
Zapezeka kuti ngati mukuyenda ndi nsapato zazitali, nsapato zomwe zimapukuta mapazi anu, kapena nsapato zomwe sizikugwirizana, ndiye kuti ma calories ambiri amadya. Izi ndichifukwa chowonjezera mphamvu zamagetsi, zomwe zimafunikira kuthana ndi njirayo ndi kusapeza kowonekera, ndipo nthawi zina kupweteka m'dera lamiyendo.
Kodi muyenera kuyenda makilomita angati patsiku kuti muchepetse thupi?
Malinga ndi miyezo yovomerezeka, amakhulupirira kuti kuti muyambe kuchepa thupi, muyenera kuchita masitepe 10,000, chifukwa chake, muziyenda pafupifupi makilomita 5-7.
Chidziwitso: Kuti muwerenge, 10,000 iyenera kugawidwa ndi kuchuluka kwa masitepe mu kilomita imodzi. Mwachitsanzo, 10000: 1420 = 7.
Komabe, chizindikirochi ndichokha ndipo chimadalira:
- kulimbitsa thupi kwa munthu;
- thanzi lake;
Kwa anthu ena, kuyenda kilometre imodzi ndichopambana, pomwe othamanga amatha kuyenda makilomita 15-20 kapena kupitilira apo.
- thupi;
- zaka.
Mtunda womwe munthu angayende patsiku ayenera kudziwa ndi dokotala wake, popeza kukhazikitsa miyezo palokha kumadzaza ndi matenda komanso kuwonongeka kwa thanzi, makamaka patatha zaka 50 mpaka 55.
Kodi mungatani kuti muziyenda bwino?
Kuyenda sikokwanira kuti muchepetse thupi. Muyenera kuyenda pafupipafupi, ndipo nthawi zonse yesetsani kuonjezera kuchita masewera olimbitsa thupi.
Ochita masewera, makochi ndi akatswiri azakudya amalimbikitsa pankhaniyi:
- Kuyenda mosamalitsa molingana ndi ndandanda, mwachitsanzo, sankhani izi katatu - kanayi pa sabata, komanso m'mawa.
- Yendani mumkhalidwe wabwino komanso ngati mulibe malaise kapena matenda aliwonse.
- Pewani kudya ola limodzi musanaphunzitsidwe, ndipo musamamwe madzi ambiri.
- Valani zovala zabwino zokha, makamaka ma tracksuit, ndi ma sneaker (kapena ma sneaker).
- Tengani katundu wocheperako, mwachitsanzo, valani chikwama, momwe mutha kuyikapo mabuku ang'onoang'ono 2 - 3.
- Kukutira ntchafu ndi filimu yomatirira.
Firimuyi imapanga mtundu wowonjezera kutentha. Zotsatira zake, munthu amayamba kutuluka thukuta kwambiri, ma calories amatenthedwa, ndipo masentimita osafunikira amapita mwachangu.
Komanso, kuti muwonjezere kuchita bwino, akatswiri azakudya ndi othamanga amalangiza:
- idyani moyenera ndipo musadye mopitirira muyeso;
- maola atatu musanagone, imwani madzi wamba;
- osamwa mowa kapena osuta;
- mutayenda, yesetsani kuchita masewera olimbitsa thupi, mwachitsanzo, kukhotera mbali zosiyanasiyana, masewera osaya kapena osakhwimitsa.
Ndibwino kuti mulumikizane ndi akatswiri kuti athandizire kupanga maphunzilo oyenera, komanso akuwuzani zomwe zingapangitse kuwonjezeka kwachangu, poganizira mikhalidwe yonse ya munthu.
Kuthamanga m'malo moyenda
Anthu ambiri amadabwa kuti kuthamanga bwino kapena kuyenda bwino ndi kotani.
Zachidziwikire, pamene mukuthamanga:
- kuwotcha kwambiri kwa kalori kuposa kuyenda kosavuta;
- Kugwiritsa ntchito mphamvu ndikokwera katatu kuposa kuyenda;
- pali kuwonjezeka pakupanga thukuta ndipo, chifukwa chake, kuchepa kwamafuta mwachangu.
Ngati munthu alibe zotsutsana, ndibwino kuti athamange kapena kusinthana ndi izi poyenda.
Komabe, kuyenda ndikosasinthika ndipo kumathandiza kwambiri ngati simungathe kuthamanga kapena kuchita zina zolimbitsa thupi.
Izi zitha kudziwika ngati:
- ali ndi matenda a mtima;
- zaka zoposa 55;
- kunenepa kwambiri;
- Matenda a minofu ndi mafupa;
Komanso, anthu ena ndi aulesi kwambiri kuthamanga, chifukwa chake amakonda kuyenda koyenda, komwe, ngati kumachitika motsatira malamulo onse, kumathandiza kwambiri ndipo kumawachotsera ma kilogalamu omwe amadedwawo.
Kuyenda zolimbitsa thupi ndiwothandiza kwambiri paumoyo, kumawongolera kusintha kwa kagayidwe kake, kulimbitsa chitetezo chamthupi ndikupangitsa oxygenation yamaselo onse
Kuphatikiza apo, katundu wotere amabweretsa kuchepa kwa ma calories, ndipo chifukwa chake, munthu amataya mapaundi owonjezera, makamaka ngati amatsatira zonse zomwe adalemba ndikudya moyenera.
Blitz - malangizo:
- Muyenera kuyendera wothandizira ndikufunsani ngati zingatheke kuyenda, komanso katundu wovomerezeka wazaka zina, kulimbitsa thupi, matenda omwe alipo ndi zina;
- Ndikofunikira kwambiri pakalasi kuti muwone momwe zinthu zilili komanso kuti zimachitika bwanji pamene zimayamba kugunda kwambiri, chizungulire, kuchita mdima m'maso ndi zinthu zina zosafunikira, kenako khalani pansi ndikupuma kwambiri;
- musayambe phunziro ngati pali kufooka, kufooka ndi kuwonongeka kwina kwa thanzi.
