Poyambirira! Chonde chonde!
Timayamba ndi kutentha. Sungani mikono ndi miyendo yanu, khalani pansi ndikugwada, ndipo pembedzani maminiti 15. Choncho mutentha thupi, ndikuwathandiza m'tsogolomu kuchokera ku mphamvu, ndipo zimakhala zosavuta kugwira nawo ntchito. Ngati simukugwiritsidwa ntchito kusunthira zambiri, pangani bwalo kuzungulira bwaloli pamapazi (kawirikawiri mamita 400), ndiyeno maulendo ena awiri akuthamanga. Ndi bwino kuyendetsa kuthamanga pang'onopang'ono, ndipo patatha mwezi ndi theka pokhapokha muwonjezera bwalo lamlungu sabata (mpaka khumi). Koma musaiwale kuti nthawi zambiri zimakhala zotani. Zingathe kuwerengedwa ndi ndondomekoyi: pulse - zikwapu 220 zosachepera zaka. Zoona, akatswiri tsopano akukonza ziwerengerozi. Pambuyo pa zaka makumi anai makumi anayi ndi makumi awiri (220) kuchoka pa 220, amachotsapo 10 ena, ndipo atatha 50 - osachepera 20, katundu wambiri ndi wosayenera. Njira yothetsera vutoli ndiyo kuyendayenda ndi sensa ya mtima. Odiyo mu dzanja lanu iwonetsa ngati mukuposa malire anu. Kuti mutuluke pa masewerawo - njira zakuthupi, inunso, muyenera kupita pang'onopang'ono, kupita kumayenda ndi kumapeto ndi kutentha kwa mikono, miyendo, khosi.
Dziwani kuti muthamanga
Pa msinkhu uliwonse, koma mutangopita kukaonana ndi dokotala, chifukwa simungathe kudziwa za matenda obisika. Anthu omwe ali ndi matenda a minofu ya minofu, ndi kulemera kwakukulu (oposa makilogalamu 20).
Zokwanira - m'mawa, ola pambuyo pa kuwuka. Koma ngati mumakhala omasuka madzulo - chonde! - pafupi ora lisanayambe kugona.
Osati pamsewu kapena m'dera la gassy, zovuta zosavuta kuchita pochita maseŵera zimakhala zosavuta. Mphindi 40 pasanafike ndi mphindi 40 mutatha kuthamanga, ndipo madzulo, nthawi izi zimakula mpaka 2 - 3 maora.
Zovala zogwiritsa ntchito mpweya Wotchedwa kuti ozizira siwotentha, umatenga chinyezi bwino, chimene chimasokonekera kudzera mu uchi. Zovala zogula zimagula zokhazokha - ziri ndi digirii yabwino ya kuchepa. M'chilimwe timafuna magalasi ambiri (akasupe a ultraviolet amavulaza retina), kapu kapena bandana kuti atetezedwe ku dzuwa.
Timagwira zolemera zomwe timafunikira
Kutaya mapaundi ochulukirapo, kuwatola kapena kulimbitsa minofu ya mtima, imodzi mwa machitidwe atatu ophunzitsidwa osiyana amasankhidwa. Kwa kuchepa - goli yochepa kwa mphindi 40-ola limodzi. Ndi bwino kuthamanga pa mimba yopanda kanthu, ndipo ndani amene ali ndi vuto ndi chimbudzi, mungadye phokoso la phala, zozizwitsa pang'ono, kapena kumwa tiyi wobiriwira ndi uchi, umene thupi limawona ngati chakudya, ora lisanayambe kuthamanga. Kwa iwo omwe akufuna kuti akhale bwino, mosiyana, mukusowa chakudya cha mapuloteni atatha kugwedeza kuphatikizapo maphunziro mu chipinda cholimbitsa thupi (omwe amauza mphunzitsi). Kuthamanga kwa masewera ndikofunika kwambiri - njira yowonongeka - iyenera kukhala yowonjezereka ndi kuthamanga kwakukulu kofulumira. Ngati cholinga chanu - kulimbikitsa mtima, ndiye kuti muthamangitse kuyenda ndi cardio-simulators. Tempo sankhani osokonezeka. Kufulumizitsa-kuchepetsa kapena kusinthika kuchoka kuyenda ndikuyenda mosiyana. Mukhoza kumamwa musanayambe, mutatha komanso mutatha kuthamanga - ndiwothandiza: madzi amatsitsa magazi ndipo amathandiza kuchotsa thupi ndi thukuta ndi zinthu zovulaza. Koma, mosasamala kanthu za cholinga chanu, kuyendetsa bwino ndi chikhalidwe cha chisangalalo cha thupi.
Zipangizo zabwino zogwirira ntchito ndi theka la kupambana! Si zokondweretsa maonekedwe ake. Yunifolomu yoyenera ya masewera ndi nsapato zimatsimikizira kuti mumakhala otetezeka komanso mutonthozedwa. Kodi ndiyenera kuyang'ana chiyani posankha zovala zogwira?
Kukondwera kothamanga ndi mphamvu zake kumveka kwa nyimbo zomwe mumazikonda kumawonjezereka kangapo! Izi ndizovomerezedwa mwasayansi. Magulu awiri a anthu anafunsidwa kuti achite zofanana, koma mmodzi - mwamtendere, ndi wina - pansi pa nyimbo zosasangalatsa. Wachiwiri anapirira bwino ntchitoyi. Zikuoneka kuti nyimbo yomwe mumakonda imakuthandizani kuti musokonezedwe ndi kuganizira momwe mukuvutikira panopa. Potero, muthamanga, musaiwale wosewera mpirayo ndi mndandanda wa nyimbo zomwe amakonda.
Jackets
Ntchito yaikulu ya jekete yothamanga - kutetezedwa ku mphepo ndi mvula yambiri. Ndizofunika, kuti zinali zophweka mwamsanga ndipo sizinapangitse kayendetsedwe kake. Zipangizo zam'mlengalenga zimapangidwa ndi zipangizo zopuma madzi (ThermaFit, StormFit). Komanso tiyenera kuonetsetsa kuti kupezeka kwa malo apadera ndi mpweya wabwino. Zotsatirazi ndizofunikira kwa mafani a kuthamanga madzulo.
Thalauza
Malingana ndi zomwe mumakonda, mukhoza kusankha mathalauza ochepa (osowa) kapena mathalauza ambiri. Zina zapamwamba zimapangidwa ndi zipangizo zotupa zopuma, musati musokoneze kuyenda. Zili zofanana ndi chiwerengero chochepa cha zikhomo; Zitsanzo zina zimapereka chithandizo ndi kuthandizira minofu. Nsapato zazikulu zimatetezedwa mwangwiro ku mphepo. Zida zomwe zimagwira ntchito (monga ClimaLite) zimapereka chithandizo chokwanira popereka chitonthozo chokwanira panthawi yophunzitsidwa.
Sneakers
Chofunikira chachikulu pa nsapato ndikumatha kutenga, kuchepetsa kutengeka kwa thupi. Kusokonezeka kwabwino kwabwino kumakuthandizani kuti muthe kuchoka pansi mofulumira, kuti mupange msanga, kuti mufewetse chipsinjo pamene mukusuntha chidendene mpaka chala. Lero, mpweya wonyamulira mpweya (malo okhawo amadzaza ndi mpweya) ndi akasupe pansi pa chidendene amagwiritsidwa ntchito pa izi. Kuwonjezera apo, kuyendetsa masewera ayenera kukhala kosalala, khungu lapamwamba, ndi kumangiriza mwamphamvu, zipangizo zopuma komanso kukonzekera zidendene. Mumsika pali zitsanzo zamakono zogwiritsa ntchito wapadera, zomwe zimakhala ndi kuyenda bwino zimapangitsa kuti magetsi azigwira ntchito 28% moyenera. Samalani okhawo - okonzedwa, ndi otetezeka amphamvu kuti muwone bwino kumatira pansi.
Masewera a masewera ndi majekeseni opangira amapangidwa ndi zipangizo zapadera zomwe zimatsimikizira kuchotsa chinyontho kunja kwa (PlayDry, DriFit, ClimaFit system), mwamsanga mwouma, chitetezeni ku bowa ndi mabakiteriya (teknoloji ya Tinosan). Ena opanga amagwiritsira ntchito mtundu winawake wa fiber, kotero nkhungu sizimaundana muzizira ndi thukuta kutentha. Matabwa amatsindika kukongola kwa thupi lachikazi, nthawi zina amakhala ndi zowonjezera zowonjezera kuti zitheke. Amasowetsedwa ndi chiwerengero chochepa chazitsulo kuti athetse kukangana kwa khungu.