Kuthamanga ndi chiyani? Munthu aliyense amamvetsetsa mfundoyi mwanjira yake. Kwa ena ndimakhalidwe, kwa ena, njira yopezera chakudya chawo cha tsiku ndi tsiku, ndipo kwa ena, mwayi wopeza thanzi lawo. Zikhala zothamanga ngati imodzi mwazochita zolimbitsa thupi.
Chifukwa chiyani ku Western Europe ndi North America iwo omwe amapita pa treadmill m'mawa amawayang'ana mwaulemu kuposa omwe amayendetsa galimoto yokwera mtengo, pomwe ku Russia zonse ndizosiyana kwenikweni?
Sizokhudza malingaliro, koma zakusowa kwa ntchito zamaphunziro zaubwino wothamanga. Si funso lokonzekera mpikisano, koma kulimbikitsa anthu kuti azithamangira chifukwa chaumoyo ... Amatero.
Kuti uku ndikungotaya nthawi. Ndipo kuti mukhale ndi thanzi labwino, ndibwino kupita kumalo ochitira masewera olimbitsa thupi. Ndipo nchifukwa ninji m'maiko ena achichepere ndi achikulire amathamanga? Samathamanga kapena kuyenda. Mtunduwu umatchedwa kuthamanga kapena kuthamanga.
Kuthamanga ndi chiyani
Kuthamanga kwenikweni kumasulira kuchokera ku Chingerezi ngati kusuntha. Mwachizolowezi, iyi ndi njira yosinthira yomwe imakupatsani mwayi wopita pa liwiro la 7-9 km / h. Chifukwa chosinthasintha?
Mbiri
Kuthamanga, njira yosungira ndalama kwambiri, kumalola munthu wosaphunzira kuti ayende mtunda wopitilira 500 m kuthamanga kwambiri. Mwachilengedwe, izi zimadziwika kale nthawi yathu ino isanakwane. Koma, New Zealander Lydyard adayambitsa mawu oti "Jogging" m'moyo watsiku ndi tsiku ndikupanga njira yophunzitsira koyambirira kwa zaka za m'ma 80 zapitazo.
Amatchedwa "dongosolo la Lidyard". Mnyamata wazaka 27 wazaka zochepa adathamanga mtunda wamakilomita 10. Adadzifunsa ngati ali ndi zaka 27 mtundawu udali usadafike, ndiye zitha bwanji ku 47? Njirayi idalola Lidyard pa 61 kuthamanga marathon (42.195 km) pamtunda wothamanga wa 14.3 km / h.
Kusiyana kwamitundu ina yothamanga
Kusiyanitsa kofunikira kwambiri ndikusowa komangiriza pazotsatira zilizonse. Mpikisano wovomerezeka umachitika motsatira izi:
- Mpikisano wothamanga - 3.10, 20, 50 km;
- Sprint - 100, 200 m;
- Kuthamanga ndi zopinga - 110, 200 m.
- Kuthamanga kuchokera ku 400 mpaka 42195 m.
Koma pakumathamanga palibe mipikisano, kupatula pamlingo wokonda masewera. Pakatikati pake, kuthamanga kuli ngati mpikisano wothamanga. Koma, liwiro lapakati pa mpikisano wothamanga limaposa liwiro wamba la othamanga pafupifupi 1.5 kapena kupitilira apo.
Wothamanga aliyense, kaya akhale wothamanga, wotsalira, wothamanga mtunda wapakatikati, kapena woyenda mwamphamvu amatsata njira inayake, ndipo kwa wothamanga, chinthu chachikulu sikuti atuluke mungoli.
Malangizo ambiri amtunda amakhala m'malo apadera, owopsa. Kusiyanitsa ndikuthamanga kwamtunda ndi marathon. Koma maphunziro a chitukuko cha njira inayake, mwachitsanzo, kuchita masewera olimbitsa thupi, amachitika pamtunda ndi mpumulo uliwonse. Pothamanga, kusankha malo sikulibe kanthu.
Pomaliza, njira ina yochitira izi! Cholinga chachikulu pamasewera othamanga sikumangotsiriza kokha, komanso kuti muchite mwachangu momwe angathere, ndipo wothamangayo amathamanga mpaka atafika pachisangalalo pang'ono chifukwa chakutulutsa kwa hormone yosangalatsa endorphin.
Zomwe zimachitika mukamathamanga
Chofunika kwambiri pa kuthamanga ndikuti kuthamanga kwambiri pamtunda wonsewo kumagwirizana ndi avareji. Ndiye kuti, mtunda umaphimbidwa wogawana popanda kupititsa patsogolo kapena kuchepa. Njirayi imakuthandizani kuti mupulumutse mphamvu, chifukwa pambuyo pothamanga, ambiri samagona, koma amapita kukagwira ntchito!
Njira yothamanga
Pothamanga, chinthu chachikulu ndikumva nyimbo. Oyamba kumene amakhala ndi zolinga zina, kubwereza kupindika kwa lilime kapena ndakatulo. Manjawa ndi opindika pamakona a madigiri 90, koma samanyamula chilichonse chowongolera panjira, samangolowererapo. Phazi lakumbuyo limakwezedwa pansi pomwe phazi lakumbuyo limakhudza. Palibe gawo kapena gawo lopanda chithandizo pakulumpha.
Phazi limayikidwa potambasula kuyambira chidendene mpaka chala, monga poyenda, koma gawo lalifupi lomwe silikuthandizidwa limaloledwa. Kuphatikiza apo, sipadzakhala woweruza wosankha kumbuyo kwa nthawiyo ndipo sangakulepheretseni kuyika phazi molakwika! Thupi limapendekera kutsogolo. Kukula kwotsetsereka, gawo lalitali lomwe silikuthandizidwa - chimakulitsa katundu wa minofu ya ng'ombe.
Kodi malo abwino kwambiri ophunzirira ali kuti?
Amakhulupirira kuti chivundikiro cha bwaloli ndi choyenera kuthamangira. Ndi chinyengo! Chovala chofewa chimanyamula minofu ya ng'ombe, yolimba imapanga katundu wambiri pamafundo.
Ngati mumzinda wanu muli bwalo lamasewera lomwe muli malo othamangirako, muli ndi mwayi, apo ayi, njira yabwino kwambiri ndi phula wamba ndi nsapato zabwino zamasewera. Mu nsapato, mutha kuthamanga pamtunda wowuma bwino. Pamadzi, amaterera.
Mutha, nthawi ndi nthawi, kusokoneza ntchito yanu, mwachitsanzo, kuthamanga pamiyala kapena m'malo ovuta. Zochita zoterezi zimapopa mwendo wakumunsi.
Nthawi yabwino kuphunzira ndi iti?
Amakhulupirira kuti kuthamanga moyenera kumatheka kokha m'mawa. Koma, lingaliro lotere sililingalira zapadera za biorhythm ya thupi la munthu:
- Zolemba. Pachimake pa zinthu zachilengedwe kuyambira 06:00 mpaka 10:00.
- Kadzidzi. Amayamba kuyambira 16:00 mpaka 20:00.
- Mwa 5% ya anthu, pachimake pachimake pazinthu zachilengedwe zimachitika usiku.
Kuchita bwino kwambiri pakumathamanga kumatheka pachimake pazachilengedwe za munthu winawake. Kodi mungadziwe bwanji nthawi imeneyi? Nthawi zambiri patadutsa maola 1-2 mutadzuka.
Ubwino wothamanga
- Kupititsa patsogolo ntchito zamaubongo chifukwa cha mpweya wabwino.
- Kulimbitsa mtima wamtima.
- chitukuko cha m'mapapo.
- Kufulumira kwa kusinthika kwa chiwindi.
- kumverera kwachisangalalo chofatsa.
- Kutentha mafuta.
Kuchita Mafuta Mwachangu
Kodi njira yabwino kwambiri yochepetsera thupi, kuthamanga, kudya kapena kumwa zakudya zowonjezera zakudya ndi iti? Ngati tikulankhula zothamanga, ndiye kuti sikoyenera kugwiritsa ntchito kuthamanga kwa kuchepa thupi popanda chakudya choyenera. Pafupifupi, kuthamanga kwa ola limodzi kumawotcha ma kilocalories 360.
Njira yosavuta yopezera mphamvu ndikuchokera ku chakudya, amatenthedwa kaye. Mafuta ndi owonjezera mphamvu, koma kuwonongeka kwawo kumafuna mphamvu zopitilira 3-5, amawotchedwa m'malo achiwiri. Mapuloteni amatenthedwa komaliza. Mwachilengedwe, mutatha kuthamanga, chidwi chowonjezeka chimawonekera.
Chifukwa chake, kuti mugwiritse ntchito othamanga kuti muchepetse kunenepa, muyenera kutsatira izi:
- Kuthamanga pamimba yopanda kanthu.
- Pambuyo pake, kuti mumalize mphamvu zomwe mwawononga, idyani chakudya - zipatso, timadziti ta zipatso, ndiwo zamasamba zophika. Simuyenera kudya mbatata (wowuma samatha kuwonongeka, ndipo zotsalira za kuwonongeka kwake, ma dextrins ndi ovuta kuchotsa m'thupi), mtedza, mkaka.
- Pambuyo maola ochepa, mutha kudya dzira lowiritsa, nyama yowonda, nsomba, zopangira mkaka, makamaka tchizi.
- Asanagone Phala (buckwheat, mpunga, - chotsani poizoni; mapira - amalemeretsa thupi ndi chitsulo; oatmeal - ngati pali kusamvana mu maluwa am'mimba).
- Pewani nyama yokazinga ndi mafuta.
Zotsutsana
- Matenda oopsa kapena hypotension. Ndi kuwonjezeka kwa kuthamanga, kuwonjezeka kwa magazi kumatha kuphulika mitsempha yamagazi. Ikatsika, mitsempha yamagazi imatha kukulira msanga kuposa momwe magazi amayendera mofulumira, zomwe zimabweretsa kukomoka.
- Matenda a mtima.
- Glaucoma.
- Mitsempha ya Varicose.
- Phazi lathyathyathya - muyenera kuchita zina zolimbitsa thupi zovuta zovuta.
- Matenda a atherosclerosis - mathamangitsidwe a magazi amakumana ndi kusunthika kwama cholesterol m'makoma a mitsempha.
- Posachedwa adavulala kwambiri muubongo.
- Matenda a nyamakazi ndi rheumatism.
- kusowa kwa vitamini D m'thupi - matumba.
- Matenda a Mwezi - maselo amafuta amayambitsidwa. Thupi silimangolipira mafuta owotchawo, komanso kumawonjezera kusungidwa kwake.
Ngakhale maubwino othamanga, pali zotsutsana zokwanira. Kuti mupange kuthamanga, osavulaza bwino, tsatirani malangizo awa musanayambe maphunziro:
- Asanathamange koyamba, akawunike bwinobwino ku chipatala cha m'bomali ndipo, kutengera zomwe zapezeka pokhudzana ndi momwe thupi lilili, kambiranani ndi adotolo za kuyenera kwa masewerawa.
- Kuthamanga kwina ndi machitidwe ena ophunzitsira mphamvu, monga masewera olimbitsa thupi.
- Osachepera miyezi ingapo yoyambirira, pezani wothamanga wodziwa zambiri ndipo yambani kuthamanga motsogozedwa ndi iye.
- Musanayambe makalasi kuti muchepetse mapaundi owonjezera, yankhani moona mtima funsoli: "kodi simungathenso kumvanso njala?"
