Ubwino wa ubwino wothamanga ndi wakuti:
- iwo akhoza kuchita nawo nyengo iliyonse ya nyengo;
- Kuthamanga kumeneku sikufuna ndalama zapadera (zonse zomwe mukufunikira ndi nsapato zothamanga ndi suti yabwino, yosavuta masewera);
- izi zikupezeka kwa aliyense, monga kukonzekera koyambirira koyendetsa sikukusowa;
- Kuthamanga kwabwino kumakhala kosavuta ndi nthawi ndi mphamvu, mukhoza kudziletsa mosavuta.
Kodi ndi liti ndipo ndi bwino kuti?
Popeza ntchito yaikulu kwambiri mwa anthu imakhala yochokera pa maola 10 mpaka 13, ndipo kuyambira maola 16 mpaka 19, nthawi ino ndi yabwino kwambiri kuyendetsa. Koma ngati izi sizipezeka, ndiye muthamanga madzulo kapena m'mawa, koma musankhe mosamala katunduyo. M'mizinda ikuluikulu ndi bwino kuphunzitsa m'mawa, chifukwa panthawi ino mpweya umakhala woyera. Osathamanga m'misewu ndi misewu yambiri ndi magalimoto okhwima, komwe kuli mpweya wochuluka kwambiri, komanso m'malo omwe muli fumbi lambiri mumlengalenga. Zoonadi, malo abwino kwambiri oyendetsa galimoto ndi malo osungiramo phulusa kapena m'nkhalango.
Kutsimikiza kwa msinkhu wothamanga.
Mfundo yaikulu ya chitukuko cha umoyo ndiyo kutsatila kwa katundu ndi mphamvu za aerobic za thupi, payenera kukhala paliyeso pakati pa kugwiritsira ntchito mphamvu ndi magetsi. Kuti mutenge bwino, sankhani nokha katundu woyenera (payekha). Musamangoganizira zofunikira. Paulendo woyenera ndi zovuta kuthamanga. Kuthamanga kumayenera kusangalatsa. Mtolo suyenera kuyambitsa kutopa ndi kuchepa kwachangu. Kumva kugona ndi kuthawa masana, ndipo kuoneka kwa kugona usiku ndi chizindikiro choti muyenera kuchepetsa katundu.
Mu thanzi, ndikofunika kuti mupereke thupi ndi mpweya. Kupanga mpweya wa oxygen pa nthawi yochita masewera olimbitsa thupi sikuvomerezeka. Ndikofunika kudzipangira nokha zochitika zotheka. Ganizirani pafupipafupi za chiyeso cha mtima wanu. Kuchulukira kuyenera kuwerengedwa mu masekondi khumi kutha kwa kuthawa, kapena kuthamanga. Kuti muchite izi, muyenera kupeza mitsempha yamtundu pamutu, kuwerengera masekondi 10 chiwerengero cha kupsinjika kwa mtima ndikuchulukitsa chiwerengero cha 6.
Pali njira zambiri zodziwira momwe mungathamangire mofulumira pozindikira kuthamanga. Mwachitsanzo, pa 220 mutengere msinkhu wanu muzaka. Kuchulukira, kofanana ndi 75% ya chiwerengerocho, kumapanga malire a momwe akufunira mofulumira, omwe sangathe kupitilira. Mwachitsanzo, n'zosavuta kuwerengera kuti ngati muli ndi zaka 50, malire anu adzawombera 128 pamphindi. Mtengo wokwanira ndi 80% mwa chiwerengero ichi. Izi zikutanthauza kuti muyenera kuthamanga pa liwiro limene katunduyo angakhale wabwino kwa inu.
Chinthu chodalirika cha kukula kwa katundu ndi kupuma kwa nasal. Malingana ngati mukupuma kudzera mu mphuno yanu, zimatanthauza kuti mwasankha njira yoyendetsera bwino, yomwe imathandiza kuti mpweya uzikhala wochuluka m'mapapo. Ngati oksijeni sikokwanira ndipo mumapanga gawo lina la mpweya ndi pakamwa panu, zikutanthauza kuti mwadutsa malire a aerobic metabolism ndipo muyenera kuchepetsa kuyenda.
Nthawi yathanzi.
Musayese kuthamanga kwambiri mwakamodzi. Akatswiri amaperekedwa kwa oyamba kumene osachepera 4 pa sabata, ndipo poyamba amatha kuyenda ndi kuyenda. Kuthamanga kwakuthamanga ndi kosavuta, mwachilengedwe komanso momasuka. Pang'onopang'ono kuchepetsa nthawi yoyenda ndikuonjezera nthawi yoyendetsa, potsiriza mutembenuzire kokha kuti mupitirize kuthamanga.
Udindo wa thupi nthawi ya makalasi.
Pamene mukuyenda bwino, yikani phazi lanu chidendene kapena phazi lonse. Manja amakhala omasuka, ali otsika kwambiri. Pitirizani phazi lanu kutsogolo, osati kumbali, monga momwe akazi amachitira. Ndikofunika kupuma ndi mphuno, mwambo komanso mwachidule. Powonjezera katundu, mukhoza kutulutsa pakamwa, koma kupuma kokha ndi mphuno. Kutulutsa mpweya kumafunika kuchitidwa mozama komanso motalika kuposa kupuma. Mutatha kuthamanga, simungasiye kuyendayenda. Tiyenera kupita kutali mtunda kukonzanso thupi ku boma. Pamapeto pake, kuti mukhale ndi mawonekedwe abwino, muyenera kuyima pamtunda wa makilomita 3-4.
Nsapato zothamanga.
Mwatsoka, mukuyenda kapena kuyenda, mukhoza kuvulala ndi kupweteka m'miyendo yanu. Nthawi zina izi zimakhala chifukwa cha kuvala "zonyansa".
Nsapato zabwino zimayenera kukwaniritsa zofunikira zina:
- Chidendene chiyenera kukhala cholimba ndi zizindikiro zodabwitsa;
- Chokhacho chiyeneranso kukhala cholimba, kuti chikhoze kuthandizira bwino phazi la phazi ndi kuchepetsa chiopsezo cha chigawo chake pakati;
- "Kusewera nthawi yaitali" insoles;
- pamwamba pa sneakers ayenera kusungidwa kuchokera kuzipangizo zapadera zomwe zimapereka mpweya wabwino mkati kuti phazi pafupifupi silikuwombera;
- Njovu yolimba, yomwe imateteza zala zanu kuvulala.
Onse opanga masewera a masewera amapanga zitsulo zomwe zimakwaniritsa zofunikira zomwe zili pamwambazi ndipo zimakhala ndi "zips" komanso "mabelu ndi mluzu" zomwe zimakhala zosavuta, zotetezeka komanso zosangalatsa. Choncho, ndi bwino kugula nsapato zamtengo wapatali kuchokera kumapangidwe odziwika bwino.