Onse othamanga amapanga zolakwika panthawi yomwe amaphunzitsidwa ndi kukwera. Nthawi zina, timabwereza zolakwa zomwezo mobwerezabwereza. Koma, mwachiyembekezo, timaphunzira kuchokera ku zolakwitsa zomwezo ndikutenga njira zoti tipewe kubwereza zomwezo m'tsogolomu. Nazi zina mwa zolakwika zomwe zimachitika komanso momwe mungapewere kuvulala ndi zina.
1 - Msilikali wothamanga # 1: Mabotolo olakwika
Vuto: Kuvala nsapato zakale kapena kuvala nsapato zolakwika za phazi lanu ndi kayendedwe kake kungayambitse kuvulala.
Yankho: Pitani ku sitolo yodalirika , komwe amalonda odziwa bwino angathe kuyesa momwe mumayendera ndi mtundu wa mapazi . Akafuna kudziwa ngati muli woyendetsera ntchito, pansi pa pronator, kapena kuthamanga, iwo angakupangitseni nsapato za nsapato.
Mukamapeza nsapato zoyenera, mutsimikizireni kuti muzisungira mairala 300-350, chifukwa chakuti kutayika kumatengera kuvulala. Pafupi theka la moyo wa nsapato zanu, mungathe kugula peyala ina kuti mutembenuke muziyendetsa. Nsapato zanu zothamanga zidzatenga nthawi yaitali mukawalola kuti azichotsa pakati ndi kuuma pakati pa ntchito. Ndiponso, pokhala ndi nsapato zatsopano zomwe zimathamanga monga momwe zidzatchulidwire zimakuthandizani kuona pamene okalamba anu ali okonzekera kuti alowe m'malo.
Zowonjezerapo: Kuthamanga Zothandizira Nsapato ndi Malangizo
Mmene Mungasamalire Zovala Zanu Zoyenda
2 - Kuthamanga kwachinyengo # 2: Kwambiri, Posachedwa
Vuto: Ambiri othamanga, makamaka omwe ali atsopano kuthamanga, amachititsanso "kulakwa" kolakwika. Amakhala okondwa kwambiri ndikudabwa kwambiri ndi kuthamanga kwawo kotero kuti amachita mofulumira kwambiri, mofulumira kwambiri, posachedwa. Iwo amayamba kulembetsa maulendo ambiri, popanda kutenga nthawi iliyonse kuti apumule ndikuchira. Iwo molakwika amaganiza kuti "zambiri ziri bwino" pankhani ya kuyendetsa. Chotsatira chake, nthawi zambiri amayamba kuvulaza kwambiri, monga kuphulika kwa bulu , mawondo a othamanga , kapena matenda a ITB. Nthaŵi zina, amatha kutenthedwa mwamsanga ndi kutaya chidwi chothamanga.
Yankho:
- Khalani osamala kwambiri kuposa momwe mukuganizira kuti muyenera kukhala ndi nthawi, nthawi yayitali, ndi kuchuluka kwa momwe mumayendetsera, makamaka mwamsanga mukukula kwanu. Wonjezerani mailo anu pang'onopang'ono. Musalole kuti milege yanu ya mlungu ndi mlungu iwonjezeke ndi zoposa 10%. Ngati mwatsopano kuti muthamange kapena mukuthawa nthawi yayitali , yambani ndi kuyenda yoyamba, ndiyeno muyambe pulogalamu ya kuyenda / kuyenda .
- Samalirani mabala ndi ululu. Ngati ululu ukupitirirabe pamene mupitiliza kuthamanga, ndicho chizindikiro chochenjeza kuti muleke kuyendetsa. Mvetserani ku thupi lanu povulaza zizindikiro zowonetsera ndikudziwa pamene simuyenera kuthamanga kupweteka.
- Tengani tsiku limodzi lokwanira pa masewera olimbitsa thupi sabata iliyonse. Musanyalanyaze masiku opumula - iwo ndi ofunikira kuchitapo kanthu poyesa ndi kuyesayesa zovulaza. Minofu yanu imadzimangirira nokha patsiku lanu lopuma. Kotero ngati muthamanga tsiku lililonse, simungapeze mphamvu zambiri ndipo mukuwonjezera chiopsezo chanu.
Onaninso: 7 Njira Zowononga Kupewa Kuvulaza
3 - Mthawi yoyendetsa # 3: Kupitirira
Vuto: Imodzi mwa zolakwika zomwe zimayambitsa zolakwika zolakwika zimatha, kapena kugunda chidendene choyamba ndi phazi lanu patsogolo pa thupi lanu la mphamvu yokoka. Ena othamanga amaganiza kuti nthawi yayitali idzathamanga mofulumira kwambiri, koma si choncho. Kuwongolera kumawononga mphamvu chifukwa kumatanthauza kuti mukuphwanya phazi lililonse. Zingatithandizenso kuvulazidwa monga kuphulika kwina .
Njira yothetsera vutoli: Onetsetsani kuti musapite patsogolo ndi mapazi anu. Izi ndi zofunika makamaka pakugwa . Onetsetsani kuti mukufika pakati paokha, ndi phazi lanu molunjika pansi pa thupi lanu ndi sitepe iliyonse. Kuthamanga kwachifupi, kotsika ndilo fungulo lopangitsa kuti msinkhu wanu ukhale waufupi ndi pafupi. Yesani kusunga mapazi anu mofulumira komanso mofulumira, ngati kuti mukuyendetsa pamakala otentha.
Zowonjezera: Ndi gawo liti la mapazi anga Kodi Ndiyenera Kupitiliza Kuthamanga?
Mmene Mungakulitsire Zochita Zanu Zowonjezera
4 - Msoko Wothamanga # 5: Fomu Yopanda Thupi Yoipa
Vuto: Ena othamanga akugwedeza manja awo pambali, zomwe zimakupangitsani kuti musagwedezeke komanso kuti musapume mokwanira. Oyamba ena amakhala ndi chizoloŵezi chogwira manja awo mmwamba ndi chifuwa chawo, makamaka pamene atopa. Mudzakhala otopa kwambiri poyika mikono yanu mwanjira imeneyo ndipo mudzayamba kumverera zolimba ndi mavuto mu mapewa anu ndi pakhosi.
Yankho: Yesetsani kusunga manja anu m'chiuno, pomwe mungathe kuswa mchiuno mwanu. Mikono yanu iyenera kukhala yaying'ono ya digirii 90, ndi zitsulo zanu kumbali yanu. Muyenera kuyendetsa manja anu pamapewa (osati pa chigoba), kotero iwo akungoyendayenda mmbuyo ndi mtsogolo.
Tangoganizirani mzere wokhoma wogawanika thupi lanu pakati - manja anu sayenera kuwoloka. Sungani malo anu molunjika ndi omanga. Mutu wanu uyenera kukhala, mmbuyo wanu molunjika, ndi mapewa msinkhu. Mukakhala wotopa kumapeto kwa kuthamanga kwanu, zimakhala zachilendo kugwedezeka pang'ono, zomwe zingayambitse kupweteka, paphewa, ndi kupweteka kumbuyo. Mukamadzimva kuti mukugwedezeka, sungani chifuwa chanu.
Zambiri: Zopangira Fomu Yoyenera Yogwira Ntchito
Mmene Mungapewere Kutsutsana Pamene Kuthamanga
5 - Mthawi yoyendetsa # 4: Kutayika pa Mapiri
Vuto: Pamene atsika, anthu ena amakhala ndi chizoloŵezi chotsamira kutali kwambiri, kupitirira, ndi kutaya mphamvu. Kuthamanga kutsika molakwika monga choncho kungayambitse kuvulala.
Yankho: Njira yabwino yothetsera kutsika ndi kuyendetsa patsogolo pang'ono ndikuyamba mwamsanga. Osadalira ndikuyesa kudzipunthwitsa. Yesani kusunga mapewa anu pang'ono pamaso panu ndi m'chiuno mwanu. Ngakhale kuti mukuyesera kupitirira, pewani kutenga masitepe aakulu kuti muchepetse kupweteka pa miyendo yanu ndipo pewani kuika maganizo anu pamaganizo anu.
Zambiri: Momwe Mungayendetse Mapiri
Ubwino wa Hill Running
Mmene Mungapititsire Mapiri
6 - Chida choyendetsa # 6: Osati kumwa mokwanira
Vuto: Ambiri othamanga saganizira za madzi omwe amataya nthawi yothamanga ndipo samamwa mokwanira chifukwa amada nkhaŵa ndi zokopa . Zotsatira zake, zimakhala ndi kutaya madzi m'thupi , zomwe zingawononge umoyo wanu ndi thanzi lanu.
Yankho: Othawa amayenera kumvetsera zomwe amamwa ndi nthawi yomwe amamwa, asanayambe kapena atatha. Nazi malamulo ena ophweka omwe amamwa ndi kumwa:
- Ola limodzi musanayambe kuthamanga, yesani kumamwa madzi oposa 16 mpaka 24 kapena ena osakhala ndi tiyi. Lekani kumwa nthawi imeneyo, kotero mutha kulepheretsa kuima kuti mupite ku bafa mukamatha. Kuti mutsimikizidwe kuti mumasungunuka musanayambe kuthamanga, mukhoza kumwa zakumwa 4 mpaka 8 pomwe musanayambe.
- Gwiritsani ntchito ludzu lanu kuti muzitha kumwa pakamwa kwanu. Izi zimasiyana ndi zikhalidwe koma, ambiri, othamanga mofulumira kuposa masentimita 8 / kilomita muyenera kutenga ma ola 6 mpaka 8 a madzi tsiku lililonse maminiti 20 ndipo omwe akuyenda mofulumira ayenera kudya ma ola 4 mpaka 6 pamphindi 20. Pakutha nthawi yaitali (90 mphindi kapena kuposerapo), kudya kwanu kwa madzi kumaphatikizapo kumwa mowa (monga Gatorade) kuti mutenge m'malo mwa sodium ndi mchere wina (electrolytes).
- Musaiwale kuti mutsekanso madzi kapena kumwa masewera mutatha kuthamanga. Ngati mkodzo wanu uli wamdima wandiweyani mutatha kuthamanga, muyenera kusunga madzi. Ziyenera kukhala mtundu wa mandimu.
Zambiri: Kuthamanga kwa othamanga
Mitsuko Yam'mwamba Yam'madzi ndi Mabotolo Otsitsimula
7 - Chida Choyendetsa # 7: Zovala Zolakwika
Vuto: Ena othamanga amavala mtundu wolakwika kapena zobvala zochepa kapena zochepa kwambiri kuti nyengo izikhala bwino, zimawasiya osasangalala komanso ali ndi chiopsezo cha matenda okhudzana ndi kutentha kwa nyengo.
Yankho: Kuvala nsalu zoyenera n'kofunika. Othamanga ayenera kumamatira nsalu zamakono monga DryFit, Thinsulate, Thermax, CoolMax, polypropolene, kapena silika. Izi zimapangitsa thukuta kuchotsa thupi lanu, kukukhalitsani. Ndikofunika kwambiri kuti musayambe kuvala thonje kwazomwezi. Mukamanyowa, mumakhala ozizira, zomwe zingakhale zosasangalatsa mu nyengo yotentha komanso nyengo yozizira. Khungu lanu limakhalanso lovuta ngati muli kuvala thonje.
M'nyengo yozizira, onetsetsani kuti musagwedezeke. Muyenera kuwonjezera madigiri 15-20 mpaka kutentha pamene mukudziŵa zovala zomwe muyenera kuvala - ndi momwe mungathere mutangoyamba. M'nyengo yotentha, tambani zovala zosalala, zowala.
Zowonjezerani: Momwe Mungavalidwe Kuti Mwayambe Kutentha Kwambiri
Momwe Mungaverekerere Kutentha kwa Mvula
Mmene Mungasamalirire Zovala Zanu
Mmene Mungasankhire Masewera Oyenera Bra
Zimene Sitiyenera Kuvala Kuthamanga
8 - Kuthamanga Mphindi # 8: Kugonjetsa
Vuto: Ena othamanga omwe amaphunzitsa mafuko ena kapena zolinga zina zimakhala zovuta kwambiri, amayendetsa mailosi ochulukirapo ndipo samalola nthawi yolandila bwino. Amaganiza kuti kuthamanga tsiku lirilonse kudzawathandiza kupeza bwino komanso mofulumira. Kugonjetsa ndilo vuto lalikulu lovulaza ndi kutentha kwa othamanga.
Yankho: Pali njira zina zomwe mungapeŵere kupititsa patsogolo:
- Wonjezerani mailo anu pang'onopang'ono. Musalole kuti milege yanu ya mlungu ndi mlungu iwonjezeke ndi zoposa 10%.
- Yesetsani kudzipatsa nokha nthawi "masabata osungira" posiya makilomita 50 patsiku lililonse lachinayi.
- Pambuyo kovuta, tenga tsiku. Masiku opumulira ndi ofunikira kuti muzitsitsimutsa ndikugwira ntchito.
- Onjezerani zochitika zina zapakati pa maphunziro anu panthawi yanu. Kuchita zinthu zina osati kuthamanga kumapewa kukhumudwa, kumagwiritsa ntchito minofu yosiyana, ndipo kumapereka minofu yanu ndikugwirana ntchito.
Onaninso: Kodi Ndiyenera Kuchita Chiyani Pamene Kuthamanga Sikukuyenda Bwino?
9 - Kuthamanga kwachinyengo # 9: Kutuluka mwamsanga
Vuto: Pankhani ya kuyendetsa mitunda yayitali, imodzi mwa zolakwa zazikulu kwambiri zimatuluka mwamsanga pachiyambi cha mpikisano. Ambiri othamanga ali ndi nkhani imodzi yokhudza mpikisano pamene iwo ankamverera bwino kwambiri pa mailosi oyambirira omwe ankathamangira patsogolo, koma kuwonongeka ndi kuwotchedwa pamakilomita omaliza.
Yankho: Pali njira zina zomwe mungapewe kutuluka mofulumira:
- Njira yabwino yopewera kuyesedwa kuti mupite mofulumira kwambiri ndikuthamanga mofulumira mtunda wanu woyamba kuposa momwe mukukonzekera kumaliza. Ndizovuta kuchita kuyambira nthawi zambiri mumakhala ndi mphamvu kwambiri pachiyambi. Koma kumbukirani kuti kwa mphindi iliyonse muthamanga mofulumira kwambiri mu theka la mtundu wanu, mukhoza kutaya nthawi yochulukirapoyi mu theka lachiwiri la mtundu wanu.
- Yesani kutsimikizira kuti muli mu malo oyamba oyambirira. Musayambe nokha ndi othamanga mofulumira chifukwa mwinamwake mudzayesera kuwasunga.
- Yambani mpikisano wanu mofulumira ndipo onetsetsani kuti muyang'ane wotchi yanu pamakilomita oyambirira. Ngati muli patsogolo pamayendedwe anu, pang'onopang'ono. Sizachedweratu kuti musinthe kayendedwe kamodzi kokha.
Zowonjezerani: Zolakwitsa Zodziwika Zonse
Malangizo a Msewu Wanu Woyamba Msewu
10 - Kuthamanga kwachinyengo # 10: Osapuma bwino
Vuto: Ena othamanga sakudziwa momwe ayenera kukhalira akupitilira. Amayamba kupuma mozama, zomwe zingayambitse kumbali .
Yankho:
Nazi njira zowonjezera zowonjezera kupuma bwino pamene zikuyenda:
1. Onetsetsani kuti mukuyenera kupuma kudzera pakamwa panu ndi mphuno pamene muthamanga. Minofu yanu imasowa mpweya kuti musunthire ndipo mphuno zanu zokha sizingathe kupereka zambiri. Muyenera kupuma pakamwa kuti mutenge mpweya wambiri.
2. Muyeneranso kukhala otsimikiza kupuma zambiri kuchokera ku diaphragm, kapena mimba, osati kuchokera pachifuwa chanu - ndizosazama. Kuchepa kwa mimba kumakupatsani inu mpweya wambiri, womwe ungathandizenso kuteteza kumbali.
3. Tulukani pakamwa panu ndipo yesetsani kuganizira mozama bwino, zomwe zingachotseko carbon dioxide komanso kukuthandizani kuti mumvetse bwino.
4. Monga woyamba, yesetsani kuthamanga mofulumira kumene mungapume mosavuta. Gwiritsani ntchito "mayeso oyankhulana" kuti muwone ngati kuyenda kwanu kuli koyenera. Muyenera kuyankhula m'mawu onse, popanda kuwombera. Izi zimatchedwanso "kuyendayenda".
5. Pang'onopang'ono kapena kuyenda ngati mutapuma . Ngati mutayamba kumamenyera kumbali, izi zimatanthauza kuti simukupuma bwinobwino. Ngati mutasuka ndi kuchepetsa kuyenda, nthawi zambiri kupuma kumadzisamalira. Musadandaule nazo, chifukwa nthawi zambiri zimapangitsa kuti munthu asapume bwino.
11 - Kuthamanga Mphindi # 11: Osati Kupsa Moyenera
Vuto: Ambiri othamanga kumayambiriro amanyalanyaza kufunika kwa zakudya, pazochita zawo zonse komanso thanzi lawo lonse. Kodi ndi nthawi yanji mukamadya kale, nthawi, ndi mutatha kuthamanga kwanu kumakhudza kwambiri momwe mukugwirira ntchito ndi kuchira.
Yankho:
- Yesetsani kudya chotupitsa kapena chakudya chokwanira pafupi 1 1/2 kapena 2 maola musanayambe. Sankhani chinachake chokwanira muzakudya komanso kuchepetsa mafuta, mapiritsi, ndi mapuloteni. Zitsanzo zina za mafuta omwe amagwiritsidwa ntchito musanayambe kugwira ntchito ndi awa: bagel ndi mandimu; nthochi ndi mphamvu yamagetsi; kapena mbale ya chimfine ndi chikho cha mkaka. Pofuna kupeŵa kuvutika kwa m'mimba , khalani kutali ndi zakudya zamtengo wapatali, zam'mwamba, ndi zakudya zamtengo wapatali.
- Ngati muthamanga mphindi zoposa 90, muyenera kutengera zina mwa makilogalamu omwe mukuwotcha. Mungathe kupeza carbs pothamanga pamasewera kapena zakudya zolimba zomwe zimakumba mosavuta, monga magetsi amphamvu , mipiringidzo, ngakhalenso masewera olimbitsa thupi omwe amapangidwa kwa othamanga mtunda wautali. Lamulo lofunika kwambiri la thumbu ndiloti mumayenera kutenga makilogalamu pafupifupi 100 pambuyo pa ola limodzi ndiyeno ma calories zana 40-45 maminiti pambuyo pake.
- Bweretsani mphamvu mwamsanga mwamsanga. Kafukufuku wasonyeza kuti minofu ndi yabwino kwambiri kumanganso malo ogulitsira glycogen (m'masitolo osungidwa) mkati mwa mphindi 30 zoyambirira mutatha kuchita masewera olimbitsa thupi. Ngati mutadya mwamsanga mukangophunzira, mukhoza kuchepetsa kupsinjika kwa minofu ndi kupweteka. Mufuna kudya kwambiri carbs, koma musanyalanyaze mapuloteni. Chikhalidwe chabwino cha thumbseni cha chakudya chotsatira chitetezo ndi chiwerengero cha 1 gramu ya mapuloteni ku magalamu atatu a carbu. Mkaka wa kirimba ndi masangweji a jelly, chipatso ndi yogothi smoothie, ndi mkaka wa chokoleti ndi zitsanzo za zokometsera zabwino.
- Musamatsatire chakudya chochepa chapamtunda pamene mukuphunzitsidwa. Mukufuna zakudya zina mu zakudya zanu chifukwa ndizofunikira kwambiri mafuta.
Onaninso:
- Nutrition ndi Hydration kwa Othamanga
- Kusuta kwabwino kwa othamanga
- Zomwe Ophunzira Amaphunzira Phunzirani Njira Yovuta
- Zinthu 7 Palibe Amene Akukuuzani za Kuthamanga