Kuyenda ngati masewera kunayamba mu 1964. Choyamba chidapangidwa ndi wasayansi waku Japan yemwe adapanga "10,000 steps" zopangidwa.
Tanthauzo lake ndikuti muyese mtunda woyenda wapansi, zomwe ndi zomwe "pedometers" zotchuka zimachita tsopano. Munkhaniyi, tikambirana za maubwino ndi zoyipa zake, komanso timalankhula za njira yolondola yotsikira ndikukwera.
Ubwino ndi zoyipa zakukwera masitepe
Ntchito yongokhala komanso kukhala moyo wongokhala kumabweretsa matenda ambiri:
- Kunenepa kwambiri - kunenepa kwambiri;
- Mavuto amtima;
- Kusokonezeka kwa mundawo m'mimba.
Koma mwatsoka, anthu anayamba kuyiwala za kuyenda ndikuchulukirachulukira galimoto yapayekha, zoyendera pagulu kapena taxi, ngakhale poyenda mtunda wawufupi. Nthawi zambiri, munthu amayenda masitepe 10,000 - 12,000 tsiku lililonse, koma tsopano ndi 5,000 - 6,000 okha.
Njira yabwino yoyendera ndi:
- Sinthani ntchito ya mtima kuti ikhale yabwino;
- Mlingo wa kuthamanga kwa magazi ndiwodziwika;
- Chiwalo chofunikira chikukula - mapapo;
- Minofu imalimbitsidwa, kupumula kumawonekera mwa iwo ndipo khungu limalimbikitsidwa;
- Amalimbikitsa kuchepa thupi. Mu masekondi 60 okha mukukwera masitepe, mutha kutaya makilogalamu 50;
- Onjezani zaka zakukhala ndi moyo wathanzi ndikulandila zabwino.
Palibe vuto lililonse pokwera masitepe, malingaliro okhawo azaumoyo ndi omwe atha kusokoneza masewerawa. Tikukufotokozerani zotsutsana mwatsatanetsatane pansipa.
Ndi minofu iti yomwe imakhudzidwa ndikukweza?
Pokwera masitepe, magulu otsatirawa amagwira ntchito:
- Ng'ombe, mwanjira ina, mutha kuyimba minofu ya gastrocnemius. Khalani kumbuyo kwa popliteal fossa palokha mpaka chidendene;
- Zowongoka zamabondo - mafupa omwe amapatsa kutambasula ndikuwonjezera bondo;
- M'chiuno biceps - biceps minofu, limene lili kumbuyo kwa ntchafu ndipo chili ku fupa;
- Gluteus maximus ndi imodzi mwamphamvu kwambiri mthupi ndipo imathandizira kulumikiza mchira ndi fupa.
Momwe mungakwerere pamasitepe ochepera kunenepa?
Musanaphunzitsidwe mozama komanso koyambirira, muyenera kuwunika mozama zaumoyo wanu wathanzi.
Njira zokweza
Palibe njira yeniyeni, koma pali malangizo omwe angatsatire:
- Kutenthedwa pamaso pa kalasi;
- Kaimidwe kakhale kofanana osadalira kutsogolo kapena kubwerera m'mbuyo, izi ndikofunikira. Ngati simukutsatira lamuloli, mutha kugwa patsogolo chifukwa lingapose thupi;
- Miyendo iyenera kukhala madigiri 90 pokweza, ndipo chithandizocho sichingakhale chopondapo, koma chala;
- Mutha kumamatira kumanja mukakwera.
Momwe mungatsike molondola?
Kutsika kuyeneranso kuchitidwa popanda kupindika patsogolo ndi kumbuyo. Musanakwere makwerero, muyenera kuyang'anitsitsa pomwe pali bwino kuti mukwere.
Zolakwa zazikulu
Zolakwitsa zambiri zimaphatikizapo:
- Kusakonzekera. Anthu akuyembekeza kuti masewerawa siowopsa ngati ena, chifukwa chake palibe chifukwa chokonzekera ndikutenthetsa minofu isanachitike. Komabe, m'malo mwake, ndikofunikira kukonzekera minofu kuti tipewe kupindika ndi kuvulala;
- Nsapato zolakwika. Sayenera kukhala yoterera komanso yabwino, apo ayi kulimbitsa thupi kwathunthu sikugwira ntchito. Zochita zolimbitsa thupi ndizoyendetsa ndege ziwiri (pafupifupi masitepe 10 paulendo uliwonse);
- Muyenera kuyamba maphunziro patali, apo ayi kutopa kudzakhala kwakukulu kwambiri ndipo simudzakhala ndi mphamvu zokwanira phunziro lotsatira. Anthu okalamba ndi amayi apakati ayenera kugwiritsitsa dzanja.
Mukamaphunzira, muyenera kusamala:
- Onetsetsani kugunda kwa mtima wanu, ngati ikuyendetsedwa mopitilira 80% yoyambira, ndiye kuti muyenera kuyima ndikupuma;
- Ngati mpweya wochepa ukuwonekera, muyeneranso kuyima;
- Ngati ululu umachitika, m'pofunika kusiya maphunziro ndi kufunsa dokotala, chifukwa ichi chingakhale chizindikiro cha matenda aakulu.
Ngati kukwera masitepe sikubweretsa zomwe mukufuna, mutha kuvutitsa kulimbitsa thupi:
- Tengani zida zolemera zomwe ziwonjezere katundu;
- Mukadutsa chikhatho chimodzi, pangani ma push kapena ma squats.
Ndi ma calories angati omwe amawotchedwa pokweza?
Mwachilengedwe, ndizosatheka kunena za deta yeniyeni, chifukwa munthu aliyense payekha amachita zolimbitsa thupi.
Mwachitsanzo, munthu yemwe ali ndi masewera olimbitsa thupi sangatope konse, kapena chiwerengerocho chidzakhala chochepa. Koma anthu omwe kale anali ndi moyo wongokhala komanso onenepa kwambiri azidzipanga okha msanga.
Pafupifupi, ma kilocalories pafupifupi 50 amatenthedwa mu mphindi 15 za maphunziro, motsatana, mpaka ma kilocalories 500 atha kuwotchedwa mu ola limodzi.
Zotsutsana ndi kukwera masitepe
Zotsutsana ndizo:
- Kuwonongeka kwa zotengera zomwe zili pamapazi;
- Matenda a mtima;
- Kunenepa kwambiri grade 4;
- Mavuto ndi mawonekedwe owoneka;
- Matenda opatsirana;
- Zovulala zomwe zidalandiridwa pano kapena kale.
Ndemanga ndi zotsatira za kuonda
Ndine wopuma pantchito, ndimakhala mnyumba yabwi ndipo nthawi yozizira kumakhala kotopetsa kwambiri. M'chilimwe ndimakhala m'munda wamasamba, koma m'nyengo yozizira palibe chomwe ndingachite, popeza mwana wamwamuna kapena mdzukulu wake amatsuka chisanu, ndipo sindichitabe ntchito. Nthawi ina tidagwirizana ndi woyandikana nyumba kuti tidzayenda madzulo kuzungulira bwaloli.
Khomo lolowera pafupifupi 50 sills, motero, kuchuluka komweko kubwerera. Pambuyo sabata limodzi ndikuyenda tsiku ndi tsiku, ndidataya ma kilogalamu awiri, koma sindinayese kuonda, motsatana, ngati chakudyacho chikasinthidwa, minus ikadakhala yayikulu kwambiri. Kuphatikiza pa kuchepa thupi, kugona kumakhazikika, popeza kuyenda kumachitika madzulo komanso kupuma pang'ono kumatha.
Maria Ivanovna
Inde, ndinayambanso kuonda ndikutsika pang'ono ndikukwera kunyumba mpaka pa 18th wapansi. Chifukwa chake, nditatha ntchito, ndili ndi zikwama zogula m'sitolo, ndinapita pansi.
Nthawi yoyamba zinali zovuta kwambiri, koma nditafika kunyumba ndikusamba, sindinkafuna kudya chakudya chamadzulo. Tsopano chakudya changa chamadzulo ndi yogurt yamafuta ochepa, ndipo kulimbitsa thupi kwanga ndikungotsika ndikugwira ntchito. Pamiyeso yayamba kale kuchotsa ma kilogalamu 24 m'miyezi 6, zomwe sizingandisangalatse.
Andrew
Ndimakonda kuyenda ndipo nthawi iliyonse ndikamachita. Mwachitsanzo, sukulu ya mkaka ndi malo oimapo awiri pakhomo panga, mwachilengedwe palibe chifukwa choyenda mtunda wotalika chonchi ndi mwana, koma ndimangopita ndekha (ndikazichotsa ndikupita kukatenga). Nditabereka, ndidavala makilogalamu 30, ndipo tsopano nditasiya lamuloli, zaka 1.5 zapita, ndipo ndachira kale pamaphunziro otere.
Nina
Ndikuganiza kuti ndikungotaya nthawi. Ndibwino kuthamanga kuposa kuchita zamkhutu zotere.
Stanislav
Ndidawerenganso ndemanga zabwino ndipo ndidaganiza zoyamba kuyambiranso. Ndikuwonjezera ndemanga yanga.
Tatyana
Phindu loyenda ndiloposa kuvulaza, ndichifukwa chake kuyenda kumalimbikitsidwa kwa ana komanso akulu. Masiku ano, kuyenda masitepe ndikotchuka kwambiri.
Mwachilengedwe, simusowa kuti mupite mtunda wautali poyamba, mukumva kuti muli ndi mphamvu, izi zitha kukhala zowononga. Muyenera kukonzekera, mwachitsanzo, ndi phunziro lililonse, yonjezerani mtunda pasadakhale.
