Ku Greece wakale, panali mawu oti: "ngati mukufuna kukhala wathanzi - thamanga, ngati mukufuna kukhala wamphamvu - thamangani, ngati mukufuna kukhala wokongola - thawani."
Kuthamanga ndi masewera olimbitsa thupi omwe amakhala ndi minyewa yambiri ya thupi la munthu, amakhala ndi katundu wofunikira pamalumikizidwe, amathandizira kuyendetsa magazi, komanso amalola kuti ziwalo za thupi zilandire mpweya wokwanira wokwanira kuti upitilize ntchito yofunikira.
Kuthamanga kumalimbikitsa chiyambi cha njira yoyeretsera thupi, kuchotsa poizoni wovulaza yemwe amatuluka m'thupi ndikutuluka thukuta. Kuchita masewera olimbitsa thupi kumakupatsani mwayi wopirira, kulimba, kuthamanga komanso kukweza matchulidwe amthupi.
Makhalidwe a mtunda wa 1 km
Kuthamanga mamita 1000 kuli ndi zina zapadera. Njira ya mtunda uno imachokera pa sitepe ya sprint. Kuthamanga ndi kuthamanga kwake kumakhala kolimba kwambiri kuposa kuposa kuphimba mtunda waufupi.
Mutakhala ndiulendo wofulumira kuyambira pachiyambi, ndikofunikira kusinthana ndi masitepe aulere ndikukhala ndi liwiro loyenda mpaka mtunda wopitilira 50 mita isanathe mzere womaliza, pomwe pakufunika kupanga mzere womaliza.
Woyamba kumene yemwe akufuna kupeza zotsatira zabwino patali pano, kuti athe kuthana nazo mu 3 - 4 mphindi, ayenera kulabadira izi:
- Mkhalidwe wonse wa thupi;
- Chakudya choyenera;
- Kuchira kwa thupi mutaphunzira;
- Kugona tulo tofa nato.
Zomwe zatchulidwazi zimakhudza momwe othamanga amagwirira ntchito. Kunyalanyaza chimodzi mwa izo kumachepetsa kwambiri magwiridwe antchito a othamanga.
Zolakwitsa zazikulu za othamanga osaphunzitsidwa
Wothamanga woyamba, mutha kulakwitsa zomwe zingachepetse zikhumbo zake, kukwaniritsa zotsatira zabwino patali.
Tiyeni tiganizire zolakwika zomwe othamanga amapanga:
- Nsapato zosasangalatsa;
- Mayikidwe olakwika amphamvu, zoyambirira, ntchito;
- Mapazi othamanga;
- Kutaya mpweya;
- Ntchito yolakwika yamanja;
- Kusowa madzi m'thupi;
- Zovala zolakwika.
Kutopa komwe kumachitika chifukwa cha ndandanda yolakwika yophunzitsira Zolakwitsa izi zimayambitsa kusakhazikika pakuyenda, zomwe zimakhudza momwe zinthu zikuyendera kwa munthu amene akuthamanga, zimamusokoneza, komanso zimachepetsa kwambiri zotsatira.
Kupuma
Vutoli limadziwika bwino kwa othamanga onse omwe angoyamba kumene kuchita nawo masewera ena, ndipo kuthamanga nazonso.
Ndikotheka kuthana ndi vutoli ngati mutsatira malamulo awa:
- Gwiritsani ntchito mfundo ya kupuma kwammphuno. Tulutsani mpweya ndikuuzira mpweya wokha kudzera pamphuno. Kupuma kwamtunduwu kumakupatsani mwayi woyeretsa mpweya kuchokera ku microparticles yosafunikira komanso kutentha. Ndi kulakwitsa kukhulupirira kuti njirayi imagwiritsidwa ntchito nthawi yachisanu yokha. Cholinga sikutenthetsa mpweya komanso osati kuziziritsa bronchi. Kugwiritsa ntchito njirayi kupuma kumathandizira kuti zizindikilo ziziyenda bwino kumalo opezeka ubongo omwe amapuma. Kupezeka kwa zizindikilo zoterezi kumapangitsa kuti thupi liyambe kuchita mopupuluma, kutanthauza kuwongolera zoyesayesa zake zokhazikitsira njirayi yothetsera zosafunikira, ndiko kuti, kuthamanga. Machitidwe onse m'thupi amalamulidwa kuyimitsa wothamangayo ndipo potero amatulutsa njira yonse yopumira.
- Kupuma pakamwa, koyenera kwa oyamba kumene omwe sanasewere masewerawa kwanthawi yayitali. Kupuma kwamtunduwu kumakuthandizani kukhutitsa mapapu ndi mpweya wofunikira munthawi yochepa.
- Kusintha kwa njira zosiyanasiyana zopumira kumakupatsani mwayi wosankha njira yabwino yopumira kwa oyamba kumene omwe sanachite nawo masewerawa kwanthawi yayitali.
Pogwiritsa ntchito njira zopumira pamwambapa, mutha kuteteza kupuma kwa mpweya m'thupi, komwe sikungalole kupuma kwanu kusochere
Ngati pakufunika kuyima pomwe mukuyenda ndikupeza mpweya, muyenera kupuma pang'ono, komwe sikupitilira masekondi 30, ndikupitilizabe kuthamanga.
Pambuyo pa masewera olimbitsa thupi achitatu, simungathe kuyimilira, ngati mwataya mpweya, muyenera kuchepetsa mayendedwe, kenako, zikafika, zimafikira pamiyeso yomwe idakhazikitsidwa koyambirira kwa kuthamanga.
Njira yolakwika
Pochita, izi siziyenera kuloledwa:
- Pangani kusuntha kwadzidzidzi;
- Mapazi ayenera kukhala osalala;
- Simungathe kutulutsa mwendo wanu, muyenera kumasula mwendo bwino;
- Lankhulani mukuthamanga;
- Kusokoneza njira zopumira.
Pewani izi, chifukwa sizingowonjezera magwiridwe antchito, komanso zimabweretsa zovulala zosiyanasiyana.
Malangizo amomwe mungayendetse 1 km osakonzekera
Mtunda wa kilomita imodzi sivuta kuthana nawo. Komabe, pakhoza kukhala zovuta zina ndikupumula kwakutali pamasewera. Thupi silidzalabadira katundu wadzidzidzi, chifukwa limazolowera kuthamanga kwakanthawi kwa moyo /
Kuti muthane ndi mtunda wopanda kukonzekera, muyenera kutsatira malangizo awa:
- Sikoyenera kudya musanathamange;
- Payenera kukhala madzi okwanira mthupi kuti othamanga asathenso kuchepa kwa madzi;
- Kutenthetsa pang'ono musanathamange, kukonzekera mafupa ndi tendon ngati katundu;
- Nthawi yamaganizidwe ndiyofunikira kwambiri, chifukwa malingaliro oyenera amathandizira kuthana ndi zovuta;
- Musanathamange, pumani pang'ono, womwe umadzaza thupi ndi mpweya;
- Zodabwitsa ndizakuti, koma kuyenda m'malo ozolowereka ndikosavuta kuposa poyamba kugunda njirayo;
- Thupi liyenera kupumulika mpikisano usanachitike;
- Ndibwino kuti musalole kumwa zakumwa zoledzeretsa masiku atatu musanagonjetse mtunda;
- Ndikofunika kuwunika momwe mumapumira ndikusuntha moyenera.
Malangizo pamwambapa athandizira kwambiri kuyendetsa bwino ndikulolani kuthana ndi mtunda wa kilomita imodzi.
Konzekera
Kutenthetsa kumakonzekeretsa thupi kunyamula katundu, kumatsimikizira magwiridwe antchito amisempha ndi mafupa, komanso kumachepetsa kuthekera kovulala panthawi yolimbitsa thupi.
Kutentha koyenera, malinga ndi kafukufuku wina ku University of California, amapewa kuvulala koopsa kwa 45%. Kutentha kukhale kosachepera mphindi 10. Pakadali pano, ndikofunikira kupanga mayendedwe osafulumira, ozungulira omwe amalumikizana ndi ziwalo zazikulu ndikukonzekera minofu yonyamula.
Njira yothamanga
Njira yoyendetsera bwino ndikuyika phazi moyenera pansi. Pali mitundu iwiri yoyika bwino phazi mukamathamanga: mutha kusunthira kulemera kwanu pachidendene kenako ndikupukusa pachala chanu, kapena mutha kuyang'ana chala chanu ndikugwiritsa ntchito phazi lonse.
Nthawi zambiri, anthu ambiri amagwiritsa ntchito njira yoyamba. Ndioyenera kwa oyamba kumene ndipo imagwiritsidwa ntchito mukathamanga kwambiri. Kafukufuku m'dera lino akuwonetsa kuti kuyenda kosalala kumatha kuteteza kuwonongeka kwa mafupa ndi mafupa ndikuchepetsa kuthekera kovulala.
Njirayi, yomwe siyodziwika kwambiri pakati pa akatswiri, imagwiritsidwa ntchito pamasewera akatswiri ndipo ndiyoyenera kuyendetsa pakafunika kutero mtunda wothamanga kwambiri.
Kenako, gwiritsani ntchito gawo lonse la phazi, kenako muchepetse thupi lonse chidendene ndipo munthawi yomweyo pangani kukankha kwakuthwa ndi phazi, gwirani mwendo pamalo ano kwa masekondi ochepa, kenako ndikwezeni pansi. ziwalo za thupi.
Kubwerera
Sungani msana wanu molunjika, mapewa owongoka, ndipo musagwedezeke kapena kusaka mukamathamanga. Kumbuyo kowongoka kumakupatsani mwayi wowongola chifuwa ndikupumira momwe mungathere, kudzaza mapapu ndi mpweya kuti ufike.
Mapazi
Kutengera mtundu wa njira yomwe mwasankha, phazi limakhudza pamwamba pake. Nkhaniyi idafotokoza njira ziwiri zosiyana zoyikitsira phazi kuthamanga.
Miyendo
Miyendo iyenera kumasuka kwinaku ikuyenda, iyenera kusunthidwa bwino.Kukula kwa sitepe sikuyenera kukhala kotakata, zomwe zimachitika ndi masitepe atatu pamphindikati. Miyendo iyenera kupindika pang'ono m'maondo kuti musapangitse kuthekera kolumikizana.
Zida
Manja akuyenera kukhala opindika m'zigongono ndikukanikiza thupi. Zigongono ziyenera kupanga ngodya yolondola. Kutengera ndikumverera kwanu, migwalangwa imatha kumenyedwa ndi zibakera, kapena kumasuka.
Kuwongolera kupuma
Kupuma ndichinthu chofunikira kwambiri chomwe chimakhudza luso la wothamanga kuti atseke mtunda. Kuwongolera kupuma ndi vuto loyamba kwa wothamanga. Nthawi yoyamba maphunziro atayambika, m'pofunika kulabadira kupuma koyenera.
Tiyenera kumvetsetsa kuti kupuma kumatha kusokonekera nthawi iliyonse. Chifukwa chake, ndibwino kuti woyamba kugwiritsa ntchito njira zosiyanasiyana zomwe zingathandize kukhazikika kwa mpweya. Ndibwino kuti musinthe maluso 50 mita iliyonse.
Pomwe kupuma kwasokonekera kale ndipo sikutheka kuti kusinthasintha, ndikofunikira kuyimitsa komwe sikupitilira masekondi 30 ndikubwezeretsanso. Pambuyo pake, pitirizani kuthamanga pa liwiro locheperako, koma mukuchita izi, kwezani ilo pamlingo womwe udalipo mpaka pano.
Kuthamangira kumayambiriro ndi kumapeto
Kuthamangira koyambirira kumakupatsani mwayi wothamanga komanso kuthamanga kwa kuthamanga, komwe kumatha kusungidwa nthawi yonseyi. Kuthamangitsa kolondola koyambirira ndi 60% yothamanga bwino. Kuthamangira kumapeto, kumakupatsani mwayi wophatikizira kuthekera kobisika kwa thupi pantchito. Pangani zovuta kwa iye ngati malo ena akukhudzidwa,
Izi ziphunzitsa kuti thupi lizipereka zonse pa 100%. Izi zimachitika kuti zithandizire kukula kwa minofu ya minofu, chizolowezi cha thupi kufikira katundu, kuthandiza kuchepetsa kunenepa kwambiri. Kuthamanga kwakuthwa kwa adrenaline kumapeto kwa njirako kumapangitsa kupanga testosterone kwa thupi. Ndi hormone iyi yomwe imakulolani kuti mukhale ndi mphamvu zowonjezera za thupi ndi zizindikiro zake za mphamvu.
Kuthamanga ndikofunikira kuti thupi lizigwira ntchito bwino. Kugwiritsa ntchito malangizo omwe ali m'nkhaniyi kulola wothamanga kuti apewe zolakwika zingapo zomwe zitha kuvulaza.
Bukuli limapereka chidziwitso chokwanira pamachitidwe osiyanasiyana othamanga, limakupatsani mwayi wodziwa momwe mungachitire zinthu zolondola mukamathamanga, komanso mfundo zazikulu ndi zolakwitsa zomwe oyamba amapanga.
