Kupita njinga nthawi zonse kumatha kusintha magazi, kulimbitsa mitsempha ya magazi ndi mtima, kuwotcha mafuta owonjezera. Kupita njinga sikoyenera kwa anthu omwe akudwala matenda a zida zovala. Kupanga maulendo othandizira kulemera kwake komanso ndi intervertebral hernias ndi mitundu ina ya scoliosis.
Kuphatikizana kolimba
Pali lingaliro lakuti pamene tikwera njinga, chokhacho chimagwiritsidwa ntchito, kapena kuti choyimira cham'mbuyo cha quadriceps. Tikufuna kunena nthawi yomweyo kuti maganizo amenewa ndi olakwika. Kuchita izi, ndikwanira kukumbukira boma lovomerezeka lochepetsetsa: kuthamanga - kuchokera pamtunda waukulu wa 0, 5-0, 7 (masentimita pulse = mazana awiri mphambu makumi awiri mphambu zisanu). Choncho, kwa munthu wazaka 40, mafuta oyaka moto ayenera kuyamba ndi kugunda 90 pa mphindi, ndipo wamkuluyo, munthuyo, zisokonezo ziyenera kukhala zochepa. Choncho, pozindikira kuti thupi lonse limagwira ntchito, muyenera kuthamangira kufika pa msinkhu uwu ndikuyendetsa galimoto 30 minutes.
Tiye tione zomwe zimachitika pamsewu. Manja ndi mapewa zimagwiritsa ntchito gudumu, monga ngakhale asphalt ali osagwirizana. Mimba ndi msana zimakhalabe zowonongeka, kukhala "pachimake", popanda izo, miyendo yathu ingatope mofulumira kwambiri. Minofu yaulemerero, monga lamulo, yathandizani minofu ya ntchafu. Ng'ombe za mapazi zimathandizidwanso, chifukwa timayendetsa phokoso ndizitsulo zala zala.
Kulimbana ndi njinga zamoto, mumaphunzitsa panjinga, maphunziro amapangidwa ndi mafuta. Motero, mafuta owonjezera amawotchera thupi, ndipo pobwezera mwamphamvu, miyendo yokhala ndi masewera olimbitsa thupi ndi thupi lolimba (losasokonezeka ndi thupi) zimapangidwa.
Monga momwe mawonetsero amasonyezera, pedals ayenera kukhala twirledwa 80 peresenti, koma pokhapokha mutapewa katundu wambiri pamagulu. Mabasiketi amakono ali ndi magalasi: magalasi atatu ("nyenyezi") ali kutsogolo, ndipo asanu ndi limodzi kapena asanu ndi awiri ali kumbuyo. Ngati musankha kukula kwa "nyenyezi", kupotoza pedals n'kosavuta, zomwe zikutanthawuza kuti mukhoza kuthamanga kawirikawiri. Madokotala a masewera amakhulupirira kuti kuthamanga kwapang'onopang'ono ndiko kupewa matenda opatsirana mawondo, kungathandize miyendo yomwe imakhala ndi mitsempha yambiri. Komanso, mukhoza kutuluka miyendo ya kutalika kwake.
Kodi mungasankhe chiyani?
Kusankha kwa bicycle kudzakhudza kalembedwe ndi komwe mukufuna kukwera. Tiyenera kukumbukira nthawi yomweyo kuti njinga zambiri zapangidwa kuti zikhale ndi makilogalamu 120. Inde, izi sizikukhudzana ndi njira, maulendo ndi ma triathlon. Ngati mwaganiza kugula njinga kuti muchepetse, ndiye kuti muzisankha zitsanzo zamakono zotsika mtengo kapena dziko lachilendo, wosakanizidwa, alendo. Zitsanzo ziwiri zoyambirira zili ndi magudumu ang'onoang'ono, kotero inu mumakhala otsimikiza kwambiri panyumba yamtunda, malo osungirako mapiri, m'nkhalango kapena m'munda. Mtundu wosakanizidwa uli wabwino, koma ndi bwino kusakwera njinga pamapiri ndi mapiri. Chitsanzo chokopa alendo ndi zabwino ulendo wautali pamsewu waukulu.
Mukasankha njinga, muyenera kumvetsera. Ndiponsotu, kuti kulemera kwabwino kukhale kosavuta, ngati kuyendetsa kumakhala kofanana ndi masewera: gudumu ili pafupi ndi msinkhu wake, pamene kuchepetsa mphepo, kumbuyo kumayenera kufanana ndi nthaka. Choncho minofu ya m'mimba ndi matako imagwira ntchito mwakhama, zomwe zikutanthauza kuti mutha kuchotsa zovuta (pamwamba kapena pansi pa chiuno) popanda zochita zina zowonjezera.
Lolani chikhazikitso
Samalani kutalika kwa thumba kuti musasowe kuti muvutike, koma musangalale ndi kuwotcha molondola makilogalamu 300 pa ora. Chombo chimodzi chiyenera kutsetsereredwa pamunsi, kenako chimayendetsa chidendene ndikuyendetsa mwendo. Ndipo mu malo awa, sungani chovalacho kuti pamene mutakhala, malo owongoka mwendo amakhalabe. Apo ayi, paulendo, miyendo sidzatha kuwongolera mpaka kumapeto, zomwe zikutanthauza kuti adzapuma ndipo, motero, adzakhala akudwala. Pogwedeza panthawi yoyenda, muyenera kumangoyamba kumene, kapena kuti zala zikukula, osati zala zala kapena chidendene.
Tiyeni tiyankhule tsopano za mapulogalamu. Ngati mutakwera pamsewu wapamwamba, ndiye kuti mungathe kuika "nyenyezi" pambali patsogolo, muyenera kuika 3, 4 kapena 5 "nyenyezi" kumbuyo. Kodi mumapeza zovuta kutembenuzira zitsulozo ndipo simumazitembenuza? Ndiye muyenera kuchepetsa magalimoto kuyambira kumbuyo mpaka yachiwiri. Kodi sizinaphweke? Kenaka pitirizani pang'ono kumbuyo, ndipo kutsogolo kumang'ono kwambiri.
Monga lamulo, njira yoyamba imaperekedwa ngakhale kwa oyamba kumene. Kuchokera kutsogolo kuti uwonjezere mpaka pamtunda waukulu, ndipo pakukwera, muyenera kuyamba kuchepetsa kufala kumbuyo, ndiyeno kutsogolo. Koma ngati njinga yako yakale ilibe magalimoto, ndiye kuti uyenera kukumbukira lamulo losavuta - kuyendetsa mofulumira maulendo okwana eyiti pa mphindi, malinga ngati n'kotheka. Ngati mukumva kuti ndi kovuta kuti muyende pang'onopang'ono ndipo msewu ukukwera, pitani ndikuyenda pamapazi kupita kumsewu wamtunda kapena kumtunda. Choncho, mudzapewa kuvulazidwa ndi kuponyedwa kosafunikira kwa minofu. Ndipotu, kulemera sikuchitika ngati mutapotoza njinga zamoto ndi khama.
Njira
Njira yabwino yokwera njinga kuti iwonongeke ndi msewu wokhala ndi bata komanso mapiri okwera. Msewu wapamwamba umapindulitsa, koma oyamba okha, ndiyeno miyezi iwiri yoyamba. Inde, ndipo kuchokera kumakwerero, mimba imataya kulemera bwino. Choncho, patapita miyezi iwiri yosimba akulangizidwa kuti awonjezeko, kukwera kwake kumangokhala kosalala, ngati kukwera kwakukulu kuli koopsa pamadzulo.
Musazengereze kuchoka pa njinga nthawi ndi nthawi kuti muyende. Pambuyo pa zonse, kuyendetsa masewera, kuyenda, kubwereketsa-kuyenda ndi njira yabwino yochepetsera thupi. Kusintha mtundu wa kayendetsedwe ka thupi, simukulola kuti minofu izigwiritsidwa ntchito ku katundu, motero kuwonjezereka kwa chiwerengero cha calories. Kuwonjezera apo, kuyenda pamapazi kudzalola manja ndi nsana kuti zisangalale, chifukwa ndi zachizoloŵezi zimatha kukhala opanda mphamvu. Komanso, kuyenda pamapazi kudzakuthandizani kupirira mbali yosafunika ya msewu kuti muwonongeke popanda kuvulaza thanzi lanu.