Akatswiri a zapamwamba anaphunzira anthu omwe ali ndi matenda oopsa a magazi (120-139 a 80) ndipo anapeza kuti anthu akuyenda maulendo anayi pa tsiku kwa mphindi khumi amatha kuchepetsa mavuto awo kuposa omwe amayenda kamodzi patsiku kwa mphindi 10.Zotsatira zabwino zoyendayenda mu gulu loyamba zinali patapita nthawi yochepa kuyenda kochepa poyerekezera ndi maola 7 mutayenda ulendo wautali.Ayi, ngati mukuyenda galu wanu, pitani paulendo.Pulogalamu yoyamba yodalirika ndi yowoneka (kutsogolo), yomwe ndi njira yabwino yophunzitsira kuti ikhale yopambana komanso imodzi mwa njira zowonongeka zowonjezera zopsereza. Kulemba pulogalamuyi kumapangitsa kuti minofu ikhale yamtundu (makamaka mkati mwawo) ndipo matakowa akhale otchuka kwambiri, kuthandizira kulimbikitsa zipangizo zojambulira pansi ziwalo za thupi, zimapangitsa kuti thupi liziyenda bwino, komanso kuwonjezera kupuma, kuwonetsetsa bwino, kugwirizana, kusagwirizana.
Njira yonyenga yosuntha zambiri
Kawirikawiri kukwera masitepe tsiku kumapindulitsa mtima, amayi anayamba kugwiritsa ntchito masitepe mmalo mwa eleviti kawiri kawiri kuposa kale. Yesani ndi inu: onani makapu m'mapiritsi a khitchini ndi mawu monga: "Yendani kuzungulira kotentha makilomita 25." Cholinga chanu chosunthira zambiri chidzakwera! Njira yosavuta yochepetsera nthawi yophunzitsira? Kupatula maphunziro! Zotsatira za kafukufukuyo zinasonyeza kuti anthu omwe ankayenda pa bicycle yopita kwa maola awiri ndi theka pa sabata kwa milungu iwiri ankawonetseratu zomwezo monga omwe anagwiritsa ntchito pa bicycle maola oposa 10 pa sabata pokhazikika. Kuti mupindule kwambiri ndi masewero a cardio, chitani nthawi yochepa, kenako kwa mphindi 4, muthamange mofulumira, ndikubwereza izi nthawi zinayi kapena kasanu ndi chimodzi. Phunzitsani njirayi masiku atatu pa sabata. Kuyenda ndi njira yodalirika yotentha makilogalamu, koma ngati muli ndi kulemera kwakukulu, yambani kuyenda mofulumira. Mu anthu omwe ali ndi chiwerengero cha mthupi (BMI) cha pafupifupi 30 kapena kuposa, akuyenda mofulumira pafupifupi 5 km / h, katundu pa chiuno, bondo ndi minofu ndi 60% kuposa omwe BMI ili ndi ma unit 20-25. Kupanikizika kwambiri kungapangitse kuti munthu akhale ndi matenda odwala matenda a osteoarthritis, kutambasula tinthu, chifukwa chotopa fractures. Musasiye kuphunzitsidwa pamtunda (kapena, poipa kwambiri, kusiya kuphunzitsidwa kwathunthu); ingochepetserani liwiro ndi kuonjezera mtunda wotentha makilogalamu omwewo. Zidzakutengerani nthawi yambiri, koma zidzakhala zophweka kuti mupitirize kuphunzitsa.
Yesetsani kuphunzitsa kupirira
Musalole kutopa ndi kupweteka kukupangitseni kubwezeretsa maziko ndi chikho cha hotcha m'malo mosangalala ndi chisanu kapena ayezi. Konzani masewera omwe mumawakonda kwambiri ndi zochitikazi. Chitani ma seti 2-3 a kubwereza 10-15 katatu pa sabata.
Ngati mumasewera
Gwiritsani ntchito "Squat mwendo umodzi wokhala pansi." Tengani kumanzere dzanja lamanzere lolemera 2.3 makilogalamu ndikuimirira ndi phazi lanu lamanja pa mwendo wolimba, kukweza dzanja lanu lamanzere kumbuyo kwanu. Wotsalira ku mchiuno, kukoka dzanja lamanzere ku mwendo wakumanja, ndipo mkono wakubwerera kumbuyo. Imirirani ndi kukweza dzanja lanu lamanzere mmwamba ndi kumanzere kumbali yozungulira; bwerezani. Sinthani mbali ndi kumaliza njirayi.
Ngati muli kutchirepa
Yesani "Kusakanikirana". Tengani mkono uliwonse chingwe cholemera makilogalamu 1.3-2.3 ndi kuimirira molunjika, miyendo m'kati mwa ntchafu. Tambasulani manja anu pa mapewa, mapewa pansi. Khalani pansi, kwezani zala zanu. Yambani miyendo yanu, ndikuyendayenda ndikukwera m'mapazi anu, ndikugwedezani manja, ndikuwatsogolera; bwerezani.
Ngati ndinu skier
Pangani "mlatho wolowera". Lembani kumaso, kuyika mapewa anu pa nsanja yolumikizako, kugwada ndi kuyika mapazi anu ponyamula matayala kapena pamapepala. Kwezani m'chiuno kuti apite kumbuyo. Gwirani manja anu mmwamba, kuwagwedeza pang'ono pamapiri ndi kumangiriza zida zanu. Kwezani miyendo yanu kumbali, pogona pansi. Sungani mapazi anu pakati ndi kubwereza zochitikazo.
Ngati mukufuna Nordic skiing
Yesani zochita "Bike" ndi miyendo yolunjika. Khala kumbali yakumanzere, kuyika chiuno chako chakumanzere pa nsanja yolumikizira, phazi lako pansi, ndi phazi lako lamanzere kumanzere. Ikani dzanja lanu lamanzere pansi pa mutu wanu ndipo tulutsani dzanja lanu lamanja pa msinkhu wamapewa patsogolo panu ndi chikondwa chanu chikuyang'ana pansi. Tengani mwendo wanu wakumanja mmbuyo, panthawi imodzimodzi ndikutsogolera dzanja lanu lamanja patsogolo. Bwererani ku malo oyamba ndi kubwereza. Sinthani mbali ndi kumaliza ntchitoyi.