Malamulo angapo omwe ayenera kutsatiridwa kuti akwaniritse zotsatira zake.
Kukhala chete, monga akunenera, ndi golidi. Ngati simukufuna kutaya mpweya wanu, ndiye kuti ndibwino kuyenda mumtendere. Phunziro, pewani kupuma pang'ono ndikuyesa mpweya wokha. Ngati muli paulendo woyenda mofulumira, muyenera kupuma pakamwa ndi mphuno nthawi yomweyo. Ngati muli mumzinda umene muli mpweya wochuluka kwambiri, fumbi komanso zowononga mlengalenga, ngati misewu si masiku otentha, koma masiku ozizira, amvula, masiku amphepo, muyenera kupuma mumlengalenga ndi mphuno yanu ndi kutulutsa pakamwa panu 3 -4 mapazi. Panthawi yophunzitsidwa, m'pofunika "kulamulira" mtima wamakono. Ngati simungathe kupuma bwino, koma mutha kukhumudwa, ndiye kuti muyenera kuchepetsa.
Kuti mudziwe malire apamwamba a kutaya kwa mtima, muyenera kuchotsa zaka zanu ndi nambala 50 kuchokera 220. Zidzawoneka ngati izi: 220-20-50 = 150 (20-pa msinkhu).
Tiyeni tiyankhule za kuika patsogolo.
Choyamba, pamene mukuyenda, yang'anani pafupi ndi mamita awiri kapena atatu patsogolo panu, mutonthoze manja anu, thupi liyenera kumasuka.
Chachiwiri, muyenera kuchepetsa mapewa anu, kusokoneza makina osindikizira, kumitsani mitsempha ya gluteus, kuwongolera khosi lanu ndikukoka mimba yanu (khalani otsimikiza kuti mukuyang'ana kupuma kwanu, muyenera kukhala mfulu ndipo musakhale ndi mpweya wochepa!).
Ndipo, chachitatu, yesetsani kusuntha kuchokera chidendene mpaka chala chala, momwemo mudzasungira msana wanu ndi zina zambiri zomwe zidzakhala "kuchoka" kuchokera kwa inu.
Malamulo a kuyenda bwino.
Malangizo kwa oyenda. Ngati mukufuna kutaya thupi chifukwa choyenda mofulumira, muyenera kuchita izi tsiku ndi tsiku, osati kamodzi pa sabata kuti mugwire ntchito kuchokera kuntchito kupita kumapazi, chifukwa chosafuna kupita mumtunda wambiri. Ndibwino kuti muyende maminiti 45-60 patsiku, ndikuyenda mofulumira, osati kungoyenda, kuyang'ana pazenera zazitali za masitolo ogulitsa (kuyenda mofulumira kukuyenera kufika 6-7 km / h). Ngati muli ndi chilakolako choyenda kawiri pa tsiku, mukhoza "kuswa" ora la maphunziro kwa theka la ola, kapena kuti muyende bwino maola awiri patsiku.
Ngati mudutsa kilomita imodzi mu mphindi khumi, mutaya makilogalamu zana.
Kuchita masewera olimbitsa thupi. Ngati mukufuna kuyimitsa minofu ya gluteus, minofu ya m'mimba, yikani miyendo ndi kulimbitsa thupi, sikokwanira kungoyenda mofulumira, muyenera kugwiritsa ntchito masewera olimbitsa thupi. Yendani mofulumira, yesetsani kupanga nthawi ndifupipafupi. Yang'anani, kujambulani mzere kutsogolo kwa inu, ndikuyendetsa mosamala. Onetsetsani manja anu, ayenera kupanga kayendedwe kofanana ndi kayendetsedwe ka pendulum.
Kuyenda mmwamba. Ngakhale maina a njira yakuyenda, mukuyenda kupita kumtunda, kugonjetsa phiri, kapena masitepe olowera kutsogolo kwa preodalyaet sizimapanga kusiyana kulikonse. Njirayi iyenera kugwiritsidwa ntchito ngati mukufuna kulimbitsa minofu ndi minofu.
Kupsyinjika kwa minofu ya glutal pamene mukuyenda. Mukamagwiritsa ntchito njirayi panthawi yophunzitsira, mumapanga zokopa zamatope. Ichi ndi chimodzi mwa zozoloŵezi zosavuta, zomwe zimachitika motere: Pamene mukukankhira zala zanu pansi, muyenera kufooka minofu, ndikuonetsetsa kuti m'chiuno mulibe vuto.
Kuyendabe patsogolo ndi msana wanu . Zochita izi zidzakuthandizani kulimbitsa minofu ya kumbuyo ndi matako. Pamene tikuyenda patsogolo, kumbuyo kumabwereranso kumbuyo, popanda kutsamira patsogolo, manja ayenera kukhala m'chiuno, mimba iyenera kubwezeretsedwa. Kuti mugwiritse ntchito njirayi, ndikuyenera kusankha ngakhale pamwamba.
Kodi mukuyenda mofulumira kuti mutaya thupi?
Kugwiritsa ntchito kuyenda, monga masewera olimbitsa thupi tsiku ndi tsiku kumachepetsa chiopsezo cha matenda a mtima. Zomwe zimagwirizana ndi zofanana zimathandizira kuchepetsa mlingo wa cholesterol m'magazi. Akazi akhoza kugwiritsa ntchito kuyenda ngati njira yowononga matenda odwala matenda a mitsempha. Madokotala amalimbikitsa kuyenda molimba kwa anthu omwe ali ndi matenda a kneecap, ngakhale kuti pamene muthamanga pali ululu waukulu. Kuyenda kudzakuthandizani kukhala ndi thanzi labwino komanso labwino, mudzakokera minofu ndikupanga thupi lanu.
N'chiyani chingakhale chosangalatsa kuposa kuyenda kumamtima omwe mumawakonda m'mawa kapena madzulo? Gwirizanitsani malonda ndi zosangalatsa!