Kuthamanga ndi ntchito yothamanga yomwe kuwonongeka kwamafuta kumatha kuchitika. Kuthamanga kwanthawi zonse sikungokuthandizani kuti mukhale ndi thanzi labwino ndikukhalabe osangalala, komanso, ngati kuli kofunikira, sinthani kulemera kwanu ndi voliyumu yanu.
Chifukwa chake, othamanga ambiri ali ndi chidwi ndi izi: momwe minofu imagwirira ntchito nthawi yothamanga, chomwe chimachepetsa thupi mukamathamanga, choyambirira, kuthamanga kumakhudza bwanji magawo osiyanasiyana amthupi: mikono, mimba, kumbuyo?
Momwe mungachepetsere kulemera msanga - mukamathamanga paki, pamalo opondera kunyumba kapena kumalo olimbitsira thupi? Kodi mumachepetsa kapena kugwedeza miyendo yanu mukuthamanga? Chifukwa chiyani anthu ena amathamanga kwambiri komanso pafupipafupi, koma, tsoka, sangathenso kulemera? Mafunso onsewa ndi enanso ayankhidwa m'nkhaniyi.
Kodi chimachepetsa bwanji mukamathamanga?
Kuthamanga nthawi zonse (malinga ndi chakudya choyenera) kudzatithandiza kutaya "mapaundi owonjezera". Tiyeni tiwone chomwe kwenikweni ndikuchepetsa thupi tikamathamanga.
Ndikofunikira kwambiri kukumbukira pano kuti kuonda ndikofala osati kachitidwe ka thupi la munthu. Kuti muchepetse kulemera kwa thupi, kuphatikiza pakulimbitsa thupi nthawi zonse (mwathu, makamaka kuthamanga), muyenera kuchepetsa kudya kwama calories kuchokera pachakudya. Chofunikira ndikuti mugwiritse ntchito ma calories ambiri kuposa momwe mumalandirira ndi chakudya.
Kodi choyamba ndi chiyani kuti muchepetse thupi mukamathamanga?
Zomwe mumawonda mukamathamanga pafupipafupi zimadalira momwe mumathamangira, pamayendedwe anu.
Kotero:
- Mwachitsanzo, kuthamanga kumachepetsa kulemera kwa thupi kuchokera chala mpaka chidendene. Ndikuthamanga, kumbuyo kwa minofu ya ntchafu ndi minofu yolimba imagwira ntchito.
- Kumbali inayi, mukamathamanga mumtundu wotchedwa "masewera", thupi limasamutsidwa kuchoka kuzunzo kupita kuphazi. Chifukwa chake, minofu ya gluteal imagwira nawo ntchito.
- Pamipikisano yothamanga, othamanga nthawi zambiri amasuntha ndikukankha pansi ndi phazi lawo lonse. Pakati pa mipikisano yothamanga iyi, minofu ya ntchafu imagwira bwino ntchito, komanso minofu ya ng'ombe.
Kodi kuthamanga kumakhudza bwanji pakati ndi minofu yamapewa?
Kuthamanga kumakhudza kwambiri magulu amtunduwu. Zowona, kuonda m'malo awa sikuchitika mwachangu monga mwendo. Nawa maupangiri omwe mungapereke kuti muwonjezere katundu ndipo, chifukwa chake, kuti muchepetse thupi msanga:
- Kuchulukitsa katundu minofu yamthupi, mapewa, ndikofunikira kugwiritsa ntchito zopumira mukamathamanga, kapena kuvala chikwama kumbuyo kwanu.
- Kuti muthane bwino ndi minyewa yakumbuyo, muyenera kuwongolera njira zazitali zamapewa zam'mbuyo. Mukamathamanga, onetsetsani kuti mapewa anu ali pansi, kutali ndi makutu anu, ndipo mikono yanu ikugwada pazitsulo.
- Ngati mukufuna kuti m'mimba mwanu muchepetse thupi mukamathamanga, muyenera kulimbitsa minofu yanu yam'mimba nthawi zonse. Komabe, simuyenera kuyamwa m'mimba mwanu mopitilira muyeso, apo ayi mukuwopseza kupuma kwanu. Tikukulimbikitsani kuti musamawonongeke m'mimba mwanu osati zana, koma theka.
Kodi chimachepetsa chiyani mukamathamanga pa chopondera?
Ubwino wopanga makina osunthira sungatsutsike, kaya ndi kwanu kapena mwabwera ku malo othamanga. Kupatula apo, kunja kumazizira komanso kumagwa mvula, zili kuti kuthamangira m'nyumba.
Chifukwa chake, ngati mwapanga kuti mukhale ndi cholinga chochepetsa thupi, ndiye kuti, ngati mungakhale ndi zakudya zoyenera, kuchita masewera olimbitsa thupi pafupipafupi kukuthandizani kukwaniritsa malotowa ndipo kungakuthandizeni kwambiri pulogalamu yanu yochepetsa thupi.
Nawa maupangiri othamanga pa treadmill:
- Ndikofunika kuthamanga kuno m'mawa, osachepera 30-40 mphindi musanadye chakudya cham'mawa.
- Muyenera kuthamanga pafupipafupi, yesetsani kuti musadumphe zolimbitsa thupi. Momwemo, osachepera kanayi pa sabata, komanso kuposa pamenepo, tsiku lililonse.
Monga momwe zimakhalira nthawi zonse, kuchepa thupi mukamachita masewera osapondaponda kumadalira kukula kwa katunduyo komanso momwe akuyendera.
Chifukwa chake, panjirayo, mutha kukhazikitsa zosankha zingapo, mwachitsanzo "kuthamanga kukwera", kusintha mkhalidwe wopendekera. Muthanso kusintha liwiro loyenda mu km / h.
Mukamachita masewera olimbitsa thupi pafupipafupi, kuchepa kwachangu kwambiri kumachitika m'minyewa ndi m'chiuno, koma zimadalira mawonekedwe amthupi lanu. Mwambiri, zotsatira zakuchepetsa thupi mukamayendetsa chopondera sichingasiyane ndi kuthamanga, mwachitsanzo, paki.
Kodi mumachepetsa kapena kugwedeza miyendo yanu muthamanga?
Ili ndi funso lofunikira kwambiri kwa othamanga ambiri. Mwachitsanzo, ngati miyendo ya mayi ndi yovuta ndipo amafunika kuonda, osamanga minofu m'chiuno ndi ana amphongo, ndiye kuti ali ndi chidwi chofuna kuthamangitsidwa nthawi yayitali kubweretsa zotsatira zomwe akufuna.
Fanizo labwino kwambiri poyankha funsoli ndi akatswiri othamanga othamanga. Chonde dziwani: miyendo yawo siyopepuka kwambiri, ndipo nthawi zina imakhala yopyapyala kwambiri kuposa anthu ena onse. Nayi yankho la funsoli: kodi miyendo yanu muchepetse thupi ndikumangoyenda maulendo ataliatali.
Chowonadi ndichakuti tikamathamanga, timagwiritsa ntchito ulusi wocheperako, womwe umakula pang'onopang'ono kuchokera pakuchita zolimbitsa thupi, mosiyana ndi ulusi wofulumira wa minofu.
Chifukwa chake, ngati muli ndi mafuta m'malo amiyendo, kuthamanga nthawi zonse ndi njira yanu, kuwonjezera apo, kampani ya Adidas idatsegula malo oyambira masewera "Runbase Adidas" ku Moscow komwe simungangoyenda bwino ndi wophunzitsa, komanso kungokhala ndi nthawi yabwino.
Komabe, muyenera kukumbukira kuti kuthamanga sikungokhala mpikisano wothamanga, koma, mwachitsanzo, mipikisano yothamanga - mipikisano yayitali. Fananizani othamanga othamanga ndi othamanga: ndi mitundu yosiyana kwambiri ya othamanga.
Miyendo ya Sprinters ndi yayikulu kwambiri, popeza kuti ulusi wofulumira womwe watchulidwa pamwambapa umagwiritsidwa ntchito pamipikisano yothamanga. Ndi chithandizo chawo, mutha kuchita khama kwambiri munthawi yochepa, koma pakupirira, ndi otsika kwambiri kuposa ocheperako. Ochita masewera othamanga ambiri amapopa miyendo yawo mwadala pogwiritsa ntchito mphamvu zolimbitsa thupi.
Chifukwa chake, ngati cholinga chanu sichikuchepetsa thupi koma kupopa minofu ya miyendo, ziuno, matako, squat ndi cholemetsa cholemera. Kudumphadumpha maulendo ataliatali sikutheka kupopera miyendo yanu.
Nchifukwa chiyani ena amathamanga, koma osataya thupi?
Chimodzi mwa zifukwa zazikulu ndi kusadya bwino.
Kuti muchepetse thupi kuti muchite bwino, ndikofunikira, kuwonjezera pakumangodumphadumpha pafupipafupi, kutsatira zakudya, yesetsani kuti "musapitirire" ndikumwa mafuta. Ndikofunika kuti mudye nthawi 5-7 patsiku m'magawo ang'onoang'ono, komanso kuti musadye chakudya osachepera theka la ola musanaphunzire komanso ola limodzi kapena awiri pambuyo pake.
Kuphatikiza apo, kuphunzira nthawi zonse kumakhudza kwambiri. Mmodzi amangofunika kusiya kuthamanga - ndipo mapaundi otayika amatha kubwerera mwachangu kwambiri.
Ndibwino kuti muziyenda tsiku ndi tsiku, ndipo ngati izi sizingatheke, osachepera 3-4 pa sabata. Kumbukirani kuti kuthamanga kamodzi masiku asanu ndi awiri ndikungosunga zotsatira zomwe zapezeka pachilondacho.
Mtundu uliwonse wothamanga uli ndi ukadaulo wake ndi maluso ake, chifukwa chake, ngati mukufuna kukwaniritsa kuchepa kwa thupi mbali zina za thupi, samalani njira yabwino yoyendetsera.
Yesetsani kusunga nthawi zonse. Kumayambiriro kwa maphunziro, ndi bwino kuchita masewera olimbitsa thupi, kuthamanga kwa theka la ora, ndiyeno pang'onopang'ono kuwonjezera katunduyo. Kuphatikiza apo, "popanga" chithunzi sikungakhale kopepuka kupeza upangiri wa mphunzitsi waluso.
