Kusamalira thupi lamunthu wathanzi kumakakamiza munthu kuti aziphunzitse chizolowezi chothamanga m'mawa kapena madzulo.
Ubwino Wothamanga: Chotsani Ubwino
- Bwino ndi kubwezeretsa kupuma,
- Limbikitsani njira zamagetsi,
- Khungu liyamba kuchotsa poizoni ndi zinthu zotaya,
- Magawo am'mimba amayamba kugwira ntchito molimbika, kumasula makoma am'mimba.
Kuthamanga ndi thanzi
Zochita zadongosolo zimakhudza kwambiri chikhalidwe cha thupi lonse. Choyamba, imalimbitsa machitidwe amtima ndi kupuma kwa thupi. Mukamayenda mosangalala, magazi amayenda (mtima umalandira katundu wina), potero amapereka mpweya ndi magazi ochulukirapo m'ziwalo zonse zamkati.
Mtima umalimba, womwe umathandiza kuthana ndi matenda monga tachycardia. Pothamanga, kupuma kumachulukirachulukira, kumakakamiza zakulendazo kuti ziziyenda ndi kutsika, kugwira ntchito ya kutikita minofu, komwe kufalikira kwa magazi kumachitika m'ziwalo zonse za m'mimba, zomwe ndizophatikiza zazikulu pakuphunzitsira mapapo.
Kulimbitsa minofu
Kuyenda mosapumira kumathandizira kupanga minofu ya corset. Mukamachita masewera othamanga, minofu imatha kutambalala ndipo sachedwa kuwang'amba, zomwe zimapangitsa kuti thupi likhale labwino, kukulitsa mphamvu yogwirira ntchito.
Ngati mukufuna kulimbitsa ndi kusunga minofu, mosakayikira mudzakhala ndi chidwi chogwiritsa ntchito mphamvu zochepa, monga:
- Palibe masewera akatswiri pamatupi athu.
- Voliyumu ya mtima, minofu yofunikira kuti magwiridwe antchito abwinobwino, imakula mofanana.
- Mukamathamanga, mafuta amagwiritsidwa ntchito ngati mphamvu, ndipo minofu imakula, yomwe imathandizanso kupirira.
Chosangalatsa ndichakuti. Kuthamanga tsiku ndi tsiku kumakakamiza thupi kuti lipange magetsi. Popeza kuti thupi silimapeza magwero otere, kumwa kwake kumayambira, chifukwa cha mafuta amthupi. Mukamathamanga, thupi limapanikizika kwambiri, chifukwa chake, patangopita miyezi ingapo mutathamanga kwambiri, kulemera kwake kumachepa.
Kamvekedwe ka thupi
Kuthamanga kumakupatsani mwayi wofotokozera thupi lonse ndi minofu.
- Pofuna kukulitsa magulu am'mbuyo kumbuyo, kuphatikiza kusintha kwa magwiridwe antchito, tikulimbikitsidwa kuti muchepetse mapewa panthawiyi, ngati kuti mukubweretsa masamba amapewa msana, kwinaku mukugwira manja anu atakakamira m'zigongono, mosunthika.
- Ngati mukufuna kuphunzitsa atolankhani, samalani kuti mupume pang'ono, ndikuyesera kuti isasokere mtsogolo.
- Ndikofunikanso kukhalabe ndi minofu yolimba, ndipo kwa iwo palibe chabwino kuposa kuthamanga kwakale koyenera: ndiye kuti, munthu amayamba kuchoka pachala mpaka pachidendene.
- Ponena za kamvekedwe ka minofu ya ng'ombe, ndiye apa muyenera kutembenukira ku masewera othamanga, kuyambira chidendene mpaka chala.
Monga mukuwonera, magulu onse amisili amaphunzitsidwa bwino (osungidwa bwino) kudzera munjira ya sprint, koma ndibwino kuti mukhale ndi chidziwitso kuti mupewe kuvulala pamafundo a bondo.
Kufunika kwa kamvekedwe ka minofu sikuyenera kunyalanyazidwa, popeza ngati ndi zotanuka, chiopsezo chovulala chimachepa kwambiri, kuthandizira kwa mitsempha kumachitika "mwabwino kwambiri", mafupa amalimbikitsidwa, kukhazikika kumawongoleredwa, komanso:
- Kukhazikika kwa magazi kumadziwika
- Kayendedwe kagayidwe (kagayidwe) ndi inapita patsogolo
Chifukwa chake, kuthamanga nthawi zonse kumakhudza:
- Kulimbikitsa chitetezo chokwanira, monga tanenera kale.
- Kukhazikika kwa ma valve amtima.
- Thupi lokhala ndi matani losinthasintha bwino.
- Kusunga kukopa ndi unyamata.
Chinsinsi chake ndi chiyani? Posankha njira zabwino kwambiri zomwe sizimaphatikizira katundu wambiri zomwe zitha kupweteketsa ndikulepheretsa kupitiliza kugwira ntchito.
Kuthamanga ndi malingaliro
Pitani kothamanga kuti muchepetse kupsinjika - mawu olondola kwambiri ofotokozera maphunziro anu motere. Ndizodziwika kuti pamene munthu akuthamanga, thupi lake limapanga endorphin, timadzi timene timapangitsa munthu kukhala wosangalala komanso wosangalala, zomwe mosakayikira zimabweretsa kutsika kwa nkhawa. Kugona bwino, komwe kumakhudza mphamvu zamaganizidwe a munthu.
Kukhala mumlengalenga tsiku lililonse kumawonjezera mphamvu ya thupi yolimbana ndi matenda osiyanasiyana omwe afala masiku ano.
Malangizo othandiza. Asanadziphunzitse yokha, choyambirira, muyenera kutenthetsa minofu kwa mphindi zochepa (squats, kutambasula, mutha kugwiritsanso ntchito kusuntha ndi mikono ndi miyendo yanu, yomwe imathandizanso kwambiri) ndipo minofu imayamba kutanuka ndikuchepera kuvulala, komwe kumabweretsa kusintha mthupi ndikuchulukitsa kuchita bwino ...
Kodi kuthamanga kumapereka chiyani?
Kuthamanga kumakuthandizani kuti muthe kuthana ndi ntchito zochulukirapo, komabe, mndandanda wa iwo ungasinthidwe kutengera kuti ndi m'mawa kapena madzulo. Mukuwunika kwathu, tiwona zosankha zonse ziwiri ndikupereka upangiri wothandiza, wamomwe tingakhalire osangalala komanso olimbikitsa.
Kuthamanga m'mawa
Ndizodziwika kuti m'mawa sianthu onse omwe "amadzuka" molawirira, koma ndikumangodumphadumpha komwe kumathandizira kuti minofu izidzuka:
- Morning ndi nthawi yanthawi yomwe munthu amalandila mphamvu ndi mphamvu tsiku lonse, mpweya umakhala woyeretsa m'mawa.
- Kuthamanga kwam'mawa kumakuthandizani "kuwotcha" ma calories ambiri kuposa madzulo.
- Msana umalandira kupsinjika kocheperako kuposa magwiridwe antchito madzulo.
- Pambuyo m'mawa, zokolola zimawonjezeka, zomwe zimabweretsa kumapeto, kopanda nkhawa mpaka tsikulo.
Zabwino kudziwa. Musanatuluke m'mawa, ndikulimbikitsidwa kuti mukonzekere kupsinjika, mwachitsanzo, kusamba ndi madzi otentha ndi ozizira. Zidzakhalanso zothandiza kuchita masewera olimbitsa thupi m'mawa kwa iwo omwe ali onenepa kwambiri. Osadya musanakwane m'mawa. Kuthamanga kwa tsiku ndi tsiku kumabweretsa zotsatira zooneka.
Kuthamanga madzulo
Pazifukwa zina, anthu ambiri alibe mwayi wopita kukathamanga m'mawa, koma kutuluka kukacheza madzulo. Kodi pali phindu pothamanga madzulo? - othamanga amafunsa funso ili.
Musazengereze, zachidziwikire, zilipo, makamaka chifukwa kwa ena ndi mwayi wokhawo wolimbitsa thupi tsiku lonse. Kapena ingodzisokonezani nokha pazonse zomwe munthu wamba amakumana masana.
- Kumasulidwa kwakuthupi kumafunika madzulo.
- Kutalika kwa phunziroli kuyenera kukhala mphindi 10-15, mtsogolo tikulimbikitsidwa kuti tiwonjezere nthawi yothamanga.
- Mukamathamanga, imani pang'ono kuchoka pang'onopang'ono mpaka pang'onopang'ono.
- Madzulo, kuthamanga kumachitika bwino patadutsa maola 2-3 mutatha kudya, potero mumapereka kupumula kofunikira, komanso kupereka mphamvu zofunikira.
Ndikumathamanga kwamadzulo komwe kumatsimikizira kugona tulo tofa nato.
Malo othamangirako madzulo ayenera kusankhidwa mosamala (masana mpweya umadzaza ndi mitundu yonse ya mpweya wa utsi), ndibwino kusankha mapaki kapena madera kutali ndi misewu.
Malangizo othamanga mosangalala
Poyamba, malingaliro omwewo amatengera zinthu zambiri zomwe zimalamulira munthu, koma momwe kusangalala kumakhudzira kuthamanga, komanso momwe mungasungire mpaka kumapeto kwa kulimbitsa thupi, zimadalira othamanga okha.
Tiyeni tithawe kutaya mtima ndi malingaliro oipa ndikulankhula ndi malingaliro abwino!
Mchitidwe womwewo wamasewera umakopa kupezeka kwake:
- palibe chifukwa chogwiritsa ntchito ndalama zambiri pa masewera olimbitsa thupi,
- zipolopolo, monga m'masewera ena.
Zilibe kanthu kuti muwone dzuŵa likutuluka ndikutuluka kapena kulowa, chofunikira kwambiri ndikumva chisangalalo chosaneneka ndikumverera kouluka mukuthamanga.
Khalidwe labwino lidzakhala labwino, inde, ndipo chitonthozo chili pamtunda, ngati mungasamalire nsapato kapena zovala zabwino nthawi yonse yomwe mukuthamanga. Izi zikutanthauza kuti ndikofunikira kulingalira za kusankha kwa izi: kuphatikiza pa mfundo yoti zodzikongoletsera izi zili m'mashelufu ogulitsa masitolo ndi nsapato zapadera zothamanga, ambiri amasankha nsapato zosavuta komanso zotsika mtengo zokhala ndi zidendene zofewa komanso zovala zamasewera.
Akatswiri amalimbikitsanso nyimbo zosangalatsa komanso zodziwika bwino kuchokera pamahedifoni.
Kuthamanga nyengo yoipa
Kumayambiriro kwenikweni kwa ntchito yathu yothamanga, timakumana ndi nyengo yamtundu uliwonse, yosangalatsa kapena ayi.
- Nyengo yoyipa si chifukwa chophonya masewera olimbitsa thupi, kuvala nyengo, kunyamula wosewera ndi nyimbo.
- Ngakhale nyengo yoyipa: idzabweretsa chisangalalo ndi chisangalalo.
- Musanapite kuzizira, ndibwino kuti muzichita masewera olimbitsa thupi kuti mutenthe minofu kuti mukhale atcheru.
- Ngati simulimba mtima kumangokhalira kuthamanga nyengo yovuta, yesani ndi anzanu, ndizosangalatsa nawo.
- "Kutuluka" nyengo yozizira kumalimbitsa thanzi lanu ndikuthandizira chitetezo chamthupi, komanso kukulolani kuiwala za chimfine kwamuyaya.
Ndemanga zothamanga
“Mawu sakwana !! Nkhaniyi. Tangoganizirani: 7 koloko m'mawa, koyambirira kwa nthawi yophukira, mitambo ikuyandama pamwamba, ndipo ndili nawo, ndikumva kuthawa.
Irina, wazaka 28
"Moni! Ndakhala ndikuthamanga kwanthawi yayitali, ndikupuma kanthawi kokomako (sindingathe kupirira kuzizira), ndipo kulibe mpweya wokwanira m'malo ochitira masewera olimbitsa thupi. Kuthamanga ndi chida chabwino kwambiri kwa ine, chifukwa minofu yonse imagwira ntchito ikamathamanga. Ndizovuta kuti miyendo yanga ipereke mpumulo pang'ono, ndipo ikamathamanga imayamba, nthawi yomweyo matako amalimba. Mukamathamanga, mutha kumvera nyimbo osazindikira kuti nthawi ikuyenda bwanji. "
Olga, wazaka 40
“Ndikuthamanga. Ndikuwona zotsatira zabwino: Ndakhala wachichepere, wokongola, ndipo moyo watenga mitundu yowala. "
Ekaterina, wazaka 50
“Ndimathamanga m'mawa. Ndikukuuzani kuti iyi ndi njira yabwino kwambiri yodzuka m'mawa, kuwotcha mafuta owonjezera ndikumvera nyimbo zomwe mumakonda, makamaka popeza bwaloli lili pafupi. "
Andrey, wazaka 26
"Ndili ndi zaka 25. Chifukwa chongokhala, ndimasuntha pang'ono, ndidaganiza zothamanga. Tsiku loyamba ndinakwanitsa 1 km. zokhutira ndizosaneneka zosangalatsa, zokonzeka kupitiliza. "
Lera, wazaka 25
“Zinthu zambiri zitha kunenedwa pamasewera ndipo, makamaka, za kuthamanga, nawonso, koma chimodzi mwazinthu zabwino zothamanga ndichowonjezera (kuthamanga) molimba mtima. Poyamba, inde, zonse zidzakupweteketsani: mawondo ndi mapazi, koma mumazolowera chizolowezi. Izi ndi zomwe mumamvetsera, atsikana, ndikunena pomwe pano kuti iyi ndi mamba: mutathamanga ndikuthira mumazindikira: -100; -400 gr., Ndipo ndi WAAAUU !! Muthanso kukopera pulogalamu pafoni yanu, yomwe imawunika momwe mukuyendera, kuthamanga, ngakhale kugwiritsa ntchito kalori komanso momwe mumayendera. Ndizosangalatsa kusungitsa ziwerengero zanu. Tsalani bwino nonse !!! "
Inga, wazaka 33
«Pali mawonekedwe angapo othamanga omwe ndikufuna kukambirana:
- Pamodzi ndi kuthamanga, mumakhala opirira kwambiri.
- Kuthamanga tsiku lililonse - mpaka 15 km kunali kopusitsa - ndipo ngakhale 3 isanakhale yovuta kudziwa.
- Mumakhala ang'ono komanso oyenerera.
- 165/49 Sindidzikana ndekha kalikonse pa 85-60-90.
- Nthawi zonse zimakhala zosangalatsa.
- Ndikumva kukhala wosangalala komanso wamphamvu.
Vladlena, wazaka 27
"Chofunika kwambiri chomwe kuthamanga kunandipatsa ine: kulimbitsa mtima wanga, kukulitsa kupuma, kuugwetsa, chabwino, kulimba mtima kwanga, kukhala ndi malingaliro abwino, kusilira chilengedwe ndikamathamanga. Kuphatikiza apo, ndikusowa kwambiri nyimbo ndi nsapato zabwino. "
Vadim, wazaka 40
“Ndimaona kuti kuthamanga ndi chinthu chofunika kwambiri kuti munthu akhale ndi mtima wabwino komanso wathanzi. Ndimathamanga katatu pasabata pamimba yopanda kanthu 5-6 km kwa ma 15 km otsala pa njinga + yochitira masewera olimbitsa thupi, ndidataya 75 kg. Komanso chakudya chamagulu. "
Alexey, wazaka 38
“Munthu payekha amatha kuzolowera chilichonse, akatundanso. Pali lamulo limodzi lokha: thupi limafunikira nthawi yokonzanso, ndizosiyana ndi aliyense, ngati mulibe nthawi yoti mupezeke bwino, ndiye kuti mudzangodzitopetsa. Ndiye ngakhale kuthamanga 4km patsiku si vuto. "
Kira, wazaka 33
Kuthamanga ndi ode kuchokera pamakwerero oyamba pamakwerero azaumoyo kwa anthu. Ngati thanzi lanu likukulolezani, ndiye kuyang'aniridwa ndi akatswiri (ichi ndi chinthu chofunikira), muyenera kuyesetsa kuyendetsa pang'onopang'ono m'moyo wanu kuti mukhale omasuka momwe mungathere. Chofunikira kwambiri ndikumvera momwe mukumvera komanso momwe mumawonekera, kuwunika momwe mulili, osati kuti muzitha kuchita zambiri, kenako zonse ziziwala ndi mitundu yatsopano!
