Timauza za ubwino ndi zoipa za mawonekedwe otsika mtengo - kuyendetsa.
DICTIONARY
Kuthamanga (kuchokera ku England akugwedeza) ndi maphunziro kapena kuthamanga kwa masewera olimbitsa thupi kuti akhalebe olimbitsa thupi komanso kulimbikitsa thanzi.
M'chaka ndi chilimwe, malo odyetserako magalimoto ndi malo ozungulira mumzindawo amakhala odzaza ndi thanzi labwino komanso ochepa. Ziribe kanthu kuti alangizi olimbitsa thupi ndi eni ake omwe ali ndi thanzi labwino ali ndi thanzi labwino, palibe chomwe chiri chofikirika komanso chothandiza kuposa momwe kuthamanga kwa banal kusanakhazikitsidwe. Nchifukwa chiyani ali wokongola kwambiri?
Kuthamanga, kapena kuthamanga, ndiyo njira yabwino yowonjezera thanzi, kuchepetsa thupi ndi kubweretsa thupi. Zimathandizira kuchepetsa mafuta m'thupi ndi shuga m'magazi, normalizes kulemera kwake, kumapangitsa kuti thupi liziyenda bwino, limaphunzitsa mtima ndi kupuma komanso zimapangitsa kuti khungu likhale bwino. Komanso zamatsenga zimakhudza thupi la pansi. Choncho ngati mukufuna kuchotsa cellulite m'kati mwa miyezi ingapo, imitsani m'mimba, chitani matanthwe otsekemera, ndi ntchafu - zololedwa, kukoka zitsulo, kuika mafilimu ndi nyimbo zosautsa - ndikupita kumalo atsopano. Nthawi yokwanira yophunzitsira imadalira zolinga zanu ndi msinkhu wokonzekera. Ngati simunapite ku masewera olimbitsa thupi kwa nthawi yaitali, yambani ndi mphindi 10 mpaka 15 zosavuta. Kupuma? Pitani kukayenda.
Kwa iwo omwe ali abwenzi ndi chikhalidwe cha thupi kwa nthawi yoposa chaka, mungathe kuyendetsa maminiti 30-40.
Kuthamanga ndi njira
Kawirikawiri, kuthamanga kumaonedwa kuti ndi zosangalatsa kwambiri. Pofuna kuti asamwalire chifukwa cha kudzikweza, yesetsani kumayenda mosiyana ndi zomwe zapitazo. Yesani kusintha njirayo nthawi zambiri. Ngati muthamanga m'mapaki ndi malo, njira zatsopano ndi njira zomwe phazi lanu silinayendepo. Musachite mantha ndi hillocks ndi descents - m'madera amenewa, minofu ikuphatikizidwa muntchito, yomwe nthawi zambiri sichikukhudzidwa.
Phunziro, musakhale waulesi kusintha tempo. Mwachitsanzo, kugonjetsa gawo lalikulu la mtunda ndi liwiro labwino. Ndipo mphindi zisanu ndi zisanu kapena zisanu, fulumira - gwiritsani zigawo zing'onozing'ono pamlingo wopambana. Gwiritsani ntchito malire a masekondi 10 mpaka 30, malinga ndi momwe mumamvera. Kuti muwonjezere katundu, mungathe kuthamanga ndi phazi lapamwamba kapena kupweteka kumbuyo, kuyesa chidendene kumadoko.
Kulimbitsa njirayi ndikupeza mwamsanga, kukonzekera mpikisano wa marathon, ntchito ya kupirira. Nthawi iliyonse yonjezerani nthawi yophunzitsira kwa mphindi zitatu kapena zisanu, ndipo mwamsanga mudzagonjetsa mtunda wa makilomita asanu. Mudzawona, mwezi umodzi kapena awiri mutha kuyenda mosavuta kudutsa khumi.
Kuthamanga m'mawa: "chifukwa" ndi "motsutsa"
Ambiri amakhulupirirabe kuti mukufunikira kutuluka kuti musatuluke. Zoona, madokotala ndi ophunzitsa sanagwirizanebe pankhaniyi. Kumbali imodzi, kugwira ntchito m'mawa pamimba yopanda kanthu kumapangitsa kuti mafuta aziwotcha. Koma, iwo amanyamulira thupi, lomwe linagwira ntchito usiku wonse pang'onopang'ono.
Chinthu chachikulu chomwe mungalangize larks: musatenge mtima mwamsanga mukangodumpha pabedi, lolani kuti thupi lilowe. Osakhala waulesi kuchita masewera a m'mawa, kuchita masewera olimbitsa thupi, kutenga madzi osiyana ndi kumwa madzi.
Sneakers zolondola
Ndipotu, zitsulo zomwe mumayenera kuthamangira mumsewu, zimakhala zosiyana ndi zomwe zimagula masukulu. Zitsanzo zamakono zamasewero olimbitsa thupi, komanso ochita masewera olimbitsa thupi ali ndi chithunzithunzi chabwino komanso chokwanira. Chifukwa chake, amatha kuvala zonse zomwe amaphunzitsidwa pansi pa denga, ndi mpweya wabwino. Zoona, pamapeto pake adzakutumikirabe pang'ono.
Chinthu chinanso, ngati mukufuna kuchita masewera olimbitsa thupi, kuyendayenda m'madera ozungulira. Pankhaniyi, sankhani masewera ojambulapo, omwe amawoneka mwaukali.
SAFETY TECHNIQUE
Ndani akutsutsana ndi kuyendayenda
Kuthamangitsidwa kumatsutsana ndi omwe amadwala matenda a nyamakazi ndi matenda ena ozungulirana, komanso mitsempha ya varicose, chifukwa imapereka chisokonezo.
Musanayambe kugwira ntchito, m'pofunikanso kukaonana ndi dokotala kwa omwe akudwala matenda a mtima ndi mitral stenosis, mitundu yosiyanasiyana ya arrhythmias, kuthamanga kwa magazi, matenda a impso, glaucoma ndi myopia, komanso omwe ali ndi matenda a mtima kapena kupwetekedwa mtima.
ZIZINDIKIRO ZOCHITA
Amayiwala za kutentha.
Kuthamanga ndi maphunziro aakulu ngati ena onse. Choncho, mulimonsemo musanyalanyaze kutentha. Asanayambe, onetsetsani kuti mutambasula magulu akuluakulu a minofu, zosayembekezereka sizingapeweke.
Tengani kayendedwe kolakwika.
Musayambe kuphunzitsa mofulumira. Gwiritsani ntchito ndondomekoyi - kuyamba koyambirira, kenako kupita mosavuta ndikuyenda mofulumira.
Musati muyese mapulaneti.
Kuthamanga ku paki, muyenera kuyang'anitsitsa bwino moyo wanu, komanso muholo. Choncho, nthawi ndi nthawi, yesani kutentha, penyani mpweya. Kumbukirani kuti mafuta othandiza kwambiri amawotchedwa pamene mtima ukugwedezeka pafupipafupi 60 - 70% pazitali (kutsika kwa mtima kumawerengedwa ndi njira: 220 - zaka). MaseĊµera okonzekera angathe kukhala ochepa kwambiri kuti mapulanetiwa akhale 65 - 75% pa mlingo wa mtima wonse.
Musatsatire njirayi .
Pali lingaliro lomwe liri lothandiza kuti liziyenda mozama kwambiri kusiyana ndi sitepe yaing'ono. Ichi ndi nthano! Kufalikira kwapang'onopang'ono kumapangitsa kulemera kwake kumakhudza, kumatsogolera kumalo owonjezera ndi mitsempha, ndipo chifukwa chake, kuvulala.
Overextended.
Pofuna kupeza zotsatira zofulumira, mumadula thupi ndipo mwatopa mumatopa kwambiri. Ndipo osati mwathupi, komanso mwamakhalidwe. Chotsatira chake, maphunzirowa amakhala ndi chikhalidwe chachikulire, ndipo maphunziro akuthupi amayamba kukhala osangalatsa. Yesetsani kusunga malingaliro, musaiwale za kutaya katundu ndipo osachepera 1 - 2 masiku awiri pamlungu mupite kukapumula.
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