Maganizo olakwika amalepheretsa thanzi komanso kuvulaza
Mapindu a kuyenda ndi ambiri. Mungathe kukhala ndi thanzi labwino, kulimbitsa thupi lanu ndi minofu, kusintha maganizo anu ndi kugwirizanitsa, ndikupewa kapena kuthetsa matenda aakulu (kuphatikizapo matenda a mtima ndi shuga). Koma kuchita zimenezi kumafuna kuti muyambe kuyenda mwanzeru.
Ndipo ndiko kumene maphunziro ali ofunika. Kuyenda, monga ndi thupi lina lililonse, kuli ndi nthano zambiri zomwe sizingowononga zolinga izi koma kuika anthu mwachindunji.
Ambiri mwa zikhulupilirozi ndi otchuka kwambiri moti nthawi zambiri zimakhala zovuta kudziwa zomwe ziri zoona komanso zomwe siziri zoona.
Ino ndi nthawi yowopsya zolakwika zowonjezereka komanso zolakwika.
1. Kuthamanga Kumatsanulira Ma Calories Wambiri pa Mile kuposa Kuyenda
Ngakhale kugwira ntchito mwakhama kumawopsa kwambiri kuposa ntchito yolimbitsa thupi pa nthawi yomweyi, kuthamanga kumangokhalira kumagwiritsa ntchito momwe mungagwiritsire ntchito makilogalamu angati pa kilomita imodzi. Ndipotu, ngati mumayenda mtunda wa kilomita imodzi, mudzatentha makilogalamu omwewo ngati kuti mukuyenda mtunda wa mailosi.
Titha kuyesa izi pogwiritsa ntchito mlingo wofanana ndi maselo ofanana (MET) omwe amatiuza kuchuluka kwa makilogalamu pa kilogalamu yomwe ikuwotchedwa pa ola limodzi. Pafupipafupi, kuyenda kumatembenuzidwa ku MET pakati pa ziwiri ndi zisanu ndi zitatu, malingana ndi msanga. Kuthamanga, poyerekeza, kumapangitsa MET kulikonse kuyambira 8 mpaka 18.
Ngakhale kuti izi zingamveke ngati kusiyana kwakukulu, kusiyana kwakukulu chifukwa cha mtunda womwe umatengedwa ndi nthawi yofanana.
Kuthamanga kapena kuyenda mwamsanga kukungokufikitsani inu mofulumira; samasintha mileage. Izi zimatiuza kuti wothamanga ndi woyenda mofulumira omwe amasuntha pafupipafupi makilomita asanu pa ola onse awiri adzalandira MET eyiti.
Chimene ichi sichiyenera kusonyeza kuti kuyenda pang'onopang'ono kwa mailosi asanu kudzawotcha makilogalamu omwewo monga sprint mtunda womwewo.
Ndizoona za momwe minofu yanu ikugwirira ntchito bwino. Mwachitsanzo, mukhoza kutentha makilomita oposa kilomita imodzi ngati mutagwiritsa ntchito njira zamakono monga momwe amachitira minofu yambiri kuposa kuyenda nthawi zonse. Mosiyana, kuyenda mofulumira kumawotchera makilogalamu pang'ono pamtunda ngati mumayesetsa kutaya kwambiri ndikugwiritsa ntchito minofu yochepa pamene manja anu, mapewa, chiuno, ndi nsana sizigwira ntchito pang'ono.
2. Muyenera Kumwa Madzi Ambiri Mukamayenda
Ngakhale ziri zoona kuti ambiri a ife sitimamwa madzi okwanira patsiku la tsiku, kupita kumtunda sichifukwa chabwino. Malangizo atsopano a zolimbitsa thupi ndi abwino kwambiri: imwani mukamva ludzu. Kumwa kwambiri kumabweretsa vuto lotchedwa hyponatremia, vuto limene mchere wa m'thupi mwathu uli wotsika kwambiri.
Kuti muwonetsetse kuti muli bwino hydrated, tsatirani malangizo ochepa :
- Imwani madzi ochuluka kwambiri ola limodzi musanayambe kuyenda.
- Pamene mukuyenda, imwani kapu ya madzi (maola asanu ndi atatu kapena asanu ndi atatu) mphindi iliyonse, kapena nthawi zambiri ngati mumva ludzu.
- Ngati mukufuna kukonza maola oposa awiri, funsani zakumwa zolimbitsa thupi kuti mutenge zina zotayika (electrolytes). Imwani mukamva ludzu.
- Dziyeretseni mwamsanga musanayambe komanso patapita nthawi yaitali. Ngati mutakhala wolemera, mumamwa mowa kwambiri. Ngati mutataya kulemera, simunali kumwa mokwanira.
3. Zilonda Zachimake ndi Zachikopa Amp up Your Powerwalking
Ngakhale kuti pali choonadi chomwe chimawonjezera kulemera chingathe kuyatsa zowonjezera zowonjezereka pamene mukuyenda, kuvala miyeso ya mkono, zilembo za mchiuno kapena nsapato zolemera zingakhale zovuta pamene mukuyenda paulendo kapena kuyenda. Pafupifupi wodwalayo aliyense adzalimbikitsa motsutsana ndi izi chifukwa zimapangitsa kuti pakhale ngozi, nthawi zina zovuta.
Chifukwa chiyani? Kupititsa patsogolo mphamvu kumaphatikizapo kayendetsedwe kafulumira, kolumikizana, mosiyana ndi maphunziro opikisana kumene mukuyang'ana pa gulu limodzi la minofu panthawi imodzi. Ngati mutayesetsa kuyendayenda pamene mukuyenda kapena mukuyamba kutopa, mukhoza kutaya mwadzidzidzi pang'onopang'ono, mutapindika mawondo kapena matumbo pamene mukukwera kapena kutsika mapiri, kapena musokoneze mapewa anu ngati manja anu atha mwadzidzidzi.
Miyendo yowonongeka ndiyo njira imodzi yabwino ngati mukufuna kuwonjezera zovuta pa mphamvu yanu. Sizimangotulutsa thupi lanu pokhapokha, zingathandize kuthetsa mavuto m'maguno mwako, mawondo, ndi mabotolo.
4. Mungathe Kukonzekera Mpikisanowu mu Miyezi 3 mpaka 6
Zimakhala zabwino pamene anthu amasankha kukonzekera zolinga zawo. Ndi chifukwa chake ambiri adzasankha kuyamba maphunziro a marathon. Sikuti amapereka cholinga chenicheni chowombera, chimapereka tsiku lomwe angakwaniritse cholinga chake.
Ngakhale kuti n'zosangalatsa, munthu aliyense wofuna kuthamanga marathon ayenera kuyandikira maphunziro mozindikira. Ngati mukukhala moyo wosasinthasintha, kuyendetsa galimoto padziko lonse sikukwanira kuti mukwaniritse cholinga chanu mosamala.
Maphunziro a marathon asanayambike, muyenera kuwona momwe thupi lanu likuyendera, makamaka ndi akatswiri olimbitsa thupi. Pafupifupi, muyenera kukhala nthawi zonse kuyenda maulendo atatu kapena anai pa sabata limodzi ndi mailosi asanu ndi atatu mpaka asanu ndi atatu pamapeto a sabata. Muyenera kuchita chomwecho muyeso lanu la mtima ndi msinkhu wanu, makamaka mu malo anu aerobic.
Ngati ndinu oyamba, yambani kukonzekera paliponse kuchokera pa miyezi isanu ndi iwiri kufikira chaka chimodzi musanafike pachindunji. Ngati mwakhazikitsa kale malingaliro anu koma mutha kukhala miyezi itatu kapena isanu ndi umodzi, yesetsani kupanga hafu ya marathon m'malo mwake.
> Chitsime:
> Wokondedwa, J .; Senechal, M .; Hrubeniuk, T. et al. "Kuyenda Cadence Kuchita Zochita Pang'onopang'ono kwa Okalamba: Kukonzekera Kwambiri." Journal of Sports Medicine . 2017; Nkhani ID 4641203.