Anthu ambiri amaganiza kuti kuthamanga kwamtunda (kapena kuthamanga mtunda) ndichachilengedwe kwa thupi la munthu kuposa kuthamanga phula. Zowonadi, pomwe akupambana mtunda wotere, wothamanga amakumana ndi zopinga zambiri: miyala, zopindika, kukwera ndi kutsika ndi zina zosafunikira zomwe zingachitike.
Chifukwa chake, kuthamanga kwamtunduwu kumakhala kovuta kwambiri, chifukwa chake thupi lanu limakhala lophunzitsidwa nthawi zonse mukamayenda m'malo ovuta.
Kodi Cross Country Running ndi chiyani?
Kuthamanga kotereku ndikothandiza kwambiri, kumagwira ntchito mwamphamvu pamisempha yathu yonse, komanso machitidwe amkati mwathupi. Ndi zachilengedwe mokwanira.
Nsapato zapaulendo ndizosiyana kwambiri ndi mitundu ina yothamanga. Mukamayenda modutsa malo olimba, minofu ndi malo olumikizana samakhala olimba monga momwe mapazi amakhudzira malo ochepera (nthaka) kuposa phula. Ochita masewera othamanga nthawi zambiri amathamanga mitanda kuti atulutse cholumikizira ndikubwezeretsanso mphamvu zawo.
Kuyenda mozungulira kumathandiza othamanga kugwiritsa ntchito minofu yambiri ndikusunga matupi awo mawonekedwe apamwamba, owonda komanso oyenera. Nthawi yomweyo, chiwopsezo chovulala, kupindika ndi zina zambiri, kuphatikizira pamafundo, ndizochepa.
Ubwino ndi mawonekedwe amtanda
Tiyeni tilembere zabwino zosatsutsika zothamanga pamtunda:
- Kuthamanga kwamtunduwu kumathandizira kukulitsa kupirira, komanso kumalimbitsa olumikizana ndi mitsempha ndikuphunzitsa minofu. Kuphatikiza apo, ndimachita masewera olimbitsa thupi athanzi.
- Ichi ndi chakumwa chabwino champhamvu kwa munthu amene watopa ndikukhala mumzinda wopanikizana komanso wafumbi.
- Kuthamanga kwamtunduwu ndikwabwino kuti muchepetse kupsinjika, kusokoneza malingaliro oyipa. Chifukwa chake, iwo omwe amayenda mopita kumayiko akutali amatha kukhala osangalala.
- Mukathamanga pamalo ovuta, kupirira kwamphamvu kwa thupi, komanso kamvekedwe kathupi, kumakula bwino.
- Kuthamanga kwamtunduwu kumathandizira kulimbitsa corset ya minofu.
- Kuyenda mozungulira kumawonjezera kudziletsa.
- Mitanda yokhazikika imapangitsa kuti mapaundi owonjezera azitentha. Thupi lanu limakhala lokwera kwambiri komanso lochepa.
Momwe mungayambitsire mtunda wothamanga?
Oyamba kumene akuyenera kudziwa malamulo kuti akwaniritse bwino kudzera pamaphunziro. Pakuthamanga kumeneku, katunduyo ayenera kukulitsidwa pang'onopang'ono. Choyamba, zimakhala bwino kuyenda pang'onopang'ono ndikuphunzira njirayo.
Kwa miyezi iwiri kapena itatu yoyambirira, tikulimbikitsidwa kuti musankhe njira yosavuta, yopanda kukwera kapena kutsika, ndikukambirana mtunda momwe mumaphunzitsira. Ndikwabwino kuyendetsa mtanda panjira ya m'nkhalango, kapena pamalo athyathyathya okhala ndi mapiri ang'onoang'ono ndi malo otsetsereka.
Mukazolowera kupsinjika, kamvekedwe ka minofu yanu kidzawonjezeka, ndiye kuti mutha kuyamba kuphunzira njira yovuta kwambiri.
Mawu ochepa okhudza nthawi yothamanga. Ngati okwanira akwanira mphindi makumi awiri pamtanda, ndiye kuti popanga maphunziro nthawi iyi ikhoza kukulirakulirabe, mpaka ola limodzi ndi theka. Ndipo muyenera kuyendetsa dziko mosachepera kawiri pa sabata. Pokhapokha ndipamene ntchitoyi ingakupindulitseni.
Njira zodutsa mdziko
Njira yogwiritsira ntchito njirayi siyosiyana kwambiri ndi njira yomwe mungazolowere.
Ngati mukuyenda molunjika, ndiye kuti malingalirowo ndi ofanana: timasunga thupi molunjika, manja amatikakamiza pang'ono kuti thupi likhale lolondola. Choyamba timayika phazi chidendene, kenako timagudubuza chala.
Ndi nkhani ina ngati mungakumane ndi zovuta munjira yanu.
Kuthamanga kukwera
Pofuna kupewa kugwira ntchito mopitirira muyeso, thawani ndi thupi lanu lopindika pang'ono, tengani zochepa, ndikusuntha mikono yanu mwachangu.
Pakukweza, mapazi ndi akakolo amakhala opsinjika kwambiri.
Sikoyenera kuthamanga kukwera phiri ngati cholinga chanu ndikungokhala bwino, osakonzekera mpikisano. Ndikokwanira kuthamanga kumtunda kosakwana theka la mtunda.
Kutsika kumathamanga
Mukamatsika, minofu ya mawondo ndi miyendo imagwira nawo ntchito, chifukwa chake muyenera kuwerengera mosamala katundu ngati muli ndi zovulala kapena zovuta zina m'malo amenewa.
Komanso, anthu onenepa kwambiri ayenera kukhala osamala kwambiri.
N`zotheka kupanga bondo kumulowetsa kupewa ndi bandeji zotanuka. Mwanjira imeneyi, mutha kuchepetsa ngozi yovulala popereka chitetezo china.
Njira yopumira
Momwe othamanga amapumira ndikofunikira kwambiri pamtanda. Lembani mpweya m'mphuno ndikutulutsa pakamwa. Ngati muli ndi mpweya wochepa, ndiye kuti muyenera kusinthana ndi kutulutsa mpweya pokha ndi pakamwa panu. Ngati simungathe kupuma chonchi, muyenera kungochepetsa.
Ngati kugunda kwayamba kuthamanga kwambiri, muyenera kuyenda mtunda kapena kuthamanga mpaka mtima utakhazikika. Kenako mutha kupitiliza kuthamanga momwe mumayendera.
Zida zodutsa pamtunda
Nsapato
Kusankha nsapato zoyenera ndikofunika kwambiri pamtundu uwu wothamanga.
Chifukwa chake, mukamathamanga pamsewu wamiyala, mutha kusankha ma sneaker wamba, koma ngati muli ndi malo amiyala, ndiye kuti nsapato zokhala ndi zidendene zolimba komanso zowirira zidzachita. Mwanjira imeneyi mudzateteza mapazi anu kuti asamenye miyala.
Chisoti
Chovala cham'mutu ndichofunikira kuti ndikofunikira kutenga ndi visor - kotero chimateteza maso anu ku dzuwa. Zisoti, zisoti za baseball ndizoyenera.
Zovala
Zovala zothamanga kwa othamanga ziyenera:
- kukwana nyengo,
- osati zolimba, koma osapachikidwa pathupi,
- khalani omasuka, osadzipaka.
- M'nyengo yamvula, tengani chowombera mphepo kapena chovala chamvula.
- Kuphatikiza apo, muyenera kusamalira chitetezo cha mawondo, zigongono.
Ndemanga zothamanga za kuthamanga kwamtunda
Uwu ndi mtundu wabwino wothamanga, ndimakonda kwambiri. Nthawi iliyonse ndikafika kumudzi kapena ku dacha, ndimadutsa malire. Chokhacho choyipa ndichakuti ndizovuta kuyeza mtunda womwe mwayenda. Chifukwa chake ndimaganizira za nthawi komanso malingaliro anga.
Andrew
Mutha kutsatira mileage yanu pogwiritsa ntchito mapulogalamu osiyanasiyana a smartphone. Ndimakonda kuthamanga pamtunda - mpweya wabwino, malo okongola. Nthawi zonse mumakhala bwino mukamathamanga.
Galina
M'nthawi yotentha ku dacha ndimathamanga njira zodutsa. Kuthamanga m'njira ya m'nkhalango ndizosangalatsa. Kenako ndimatembenukira ku dambo, apa, ndithudi, chovala mutu kumafunika kuti dzuwa lisaphike mutu wanga ...
Zolemba
Mtundu womwe ndimakonda wothamanga! Mpweya wabwino, malo okongola mozungulira. Ndipo minofu nthawi zonse imakhala yabwino pambuyo pothamanga. Ndimayesetsa kuthamanga kumapeto kwa sabata iliyonse kuti ndikhale wathanzi. Ndipo mkati mwa sabata ndimachita masewera olimbitsa thupi, pa treadmill.
Olga
Ndakhala ndikuthamanga masewera kuyambira pasukulu, ndazolowera, wakhala chikhalidwe changa. Ndimayesetsa kuthamanga katatu patsiku, kupatula zochepa. Ndimasinthasintha. Zimathandiza kukonzekera bwino pamipikisano yosiyanasiyana. Kuphatikiza apo, pamakhala chisangalalo nthawi zonse mukaphunzitsidwa.
Alexei
Pomaliza
Cross cross kuthamanga ndi njira yopindulitsa komanso yosangalatsa. Pakati pawo, thupi limachita masewera olimbitsa thupi, minofu imaponyedwa. Kuphatikiza apo, popeza kuthamanga kumeneku nthawi zambiri kumachitika m'malo okongola achilengedwe, wothamangayo amakhala ndi mpweya wabwino, malo okongola, komanso kusangalala.
Chinthu chachikulu ndikusankha zida zoyenera, kuwongolera kupuma kwanu ndikutsatira njira yoyendetsera. Kumbukirani - muyenera kuyamba pang'ono, pang'onopang'ono kuwonjezera katundu: nthawi yophunzitsira komanso mtunda womwewo.
