Nsapato zazikulu zingakhale ndi zoopsa zambiri kuposa zopindulitsa
Nsapato zolemera kwambiri ndizopangidwe zomwe akatswiri ambiri oyendayenda amayendera kuti aziyenda bwino. Izi ndi nsapato zomwe zimakonzedwa kuti ziwonjezere mapaundi 1 mpaka 5 kufika pamunsi pa nsapato. Ogulitsa amanena kuti nsapato zolemera zimakulolani kuti muwotchere makilogalamu ambiri pa mailosi ndi kuwonetsa minofu yanu bwino kusiyana ndi kuyenda ndi nsapato zowala.
Ngati mumakonda kugwira ntchito mwakhama kwa mphindi 30 kapena kuposerapo patsiku monga momwe akulimbikitsira ndi ogwira ntchito zaumoyo, nsapato izi zili ndi zolakwika zambiri kuposa zabwino.
Akatswiri omwe anafunsira anaphatikizapo opaleshoni, othandizira anthu ena, a physatry, dokotala wamatenda, ndi angapo oyendetsa galimoto. Palibe mwa iwo amalimbikitsa nsapato zolemera.
- Lingaliro lachipatala la Orthopedic : Dr. Jonathan Cluett akuti "Palibe deta yolondola yothandizira kugwiritsira ntchito nsapato yolemera, ndipo pali chifukwa chokhulupirira kuti pangakhale zotsatirapo zowopsya pamagulu kuchokera ku nsapato zolemera kwambiri."
- Malingaliro Odzidzimutsa Odziwika : Chris Adams anafufuza kugwiritsa ntchito nsapato zolemera. Iye akunena kuti ngakhale atha kukhala opindula ngati amagwiritsidwa ntchito ngati miyendo ya mitsempha pamaphunziro ena olimbitsa mphamvu, amawonjezera chiopsezo ngati akugwiritsa ntchito kuyenda kapena kuthamanga.
Zifukwa Zosagula Zovala Zolimbitsa Thupi Loyenda
Izi ndizomwe mungapewe kugwiritsira ntchito mankhwalawa mukamayenda mofulumira:
- Zazikulu sizinali zachilendo: Thupi laumunthu silinapangidwe kuti lizivala zolemera pamapazi, m'magulu, kapena pamatumbo. Zolemera zowonjezera ku madera amenewo zingayambitse mavuto m'mwamba. Ndifilosofi yosavuta yomwe kuwonjezeredwa kumapeto kwa pendulum kumayambitsa zowonjezera kuposa kulemera kwapafupi pafupi ndi pakatikati. Mapepala anu adzayenera kuthana ndi zovuta zowonjezereka ndi sitepe iliyonse. Ngakhale vuto linalake ndilopangitsa thupi kumanga minofu ndi kuwotcha makilogalamu ambiri poyendetsa nthambi, zikhoza kubwereza kuvulala kovuta. Vuto likhoza kukhala laling'ono kwa mnyamata wathanzi pogwiritsa ntchito zolemera kapena nsapato zolemera kwa nthawi yochepa pochita masewera olimbitsa thupi. Koma kuvala nsapato zolemetsa tsiku lonse kapena kuyenda kwakukulu kungakhale vuto.
- Mudzawotcha kachulukiti pang'ono ndi nsapato zolemera : Ngati thupi lanu liyenera kulemera kwambiri, liyenera kutentha mphamvu ndi sitepe iliyonse. Koma kusiyana kuli kochepa komanso kosavuta kumangoyenda pang'onopang'ono .
- Pali njira zowonjezera zowonjezera makilogalamu ena ochepa: Ngati mukufuna kutentha ma calories nthawi imodzi, mutha kugula mitengo yoyendetsera thupi lanu moyenera kuposa mtengo wa nsapato zolemera. Izi zimapsa 15 peresenti mpaka 30 peresenti ya makilogalamu oposa kilomita ndikuchepetsanso kupsinjika, mawondo, ndi mabala. Nchifukwa chiyani inu simukufuna kuchepetsa mavuto kusiyana ndi kuwonjezera kwa icho ngati mutakwaniritsa cholinga chomwecho chowotcha kwambiri calories ndi sitepe iliyonse?
- Zimandivuta kuyenda mamba nsapato zolemera : Ngati mutangotsala ndi mphindi 30 zokha, mukuyenera kutsika nsapato zolemera. Chotsatira chake, iwe umapita patali kwambiri ndikuwotcha makilogalamu pang'ono. N'zosakayikitsa kuti mtunda wafupika ukhoza kuthetsa zopatsa zina zomwe mumapsa povala nsapato zolemera.
- Mitundu yambiri ya nsapato zolemerera sizitha kusintha : Nsapato zolemera zimatha kumva bwino kwambiri mpaka mutayesa kuyenda. Kuvala nsapato kumafunika kusintha ngati phazi lanu limasunthira kupyolera mu sitepe. Ngati simungathe kusinthanitsa ndi kusinthasintha, sali woyenera kuyenda pamtunda. Izi ndi zoona kwa nsapato zilizonse za nsapato si zabwino kuyenda. Nsapato zina zolemera zingapangidwe kuti zisinthe. Onetsetsani kuti muwayese musanaganize kugula.
- Kafukufuku amafunika kuthandizira zotsutsa : Palibe zofukufuku zomwe zasindikizidwa m'mabuku ofufuza a zachipatala omwe amatsatiridwa ndi anzawo pazogwiritsa ntchito nsapato zoyenda zolemera zaka khumi zapitazo. Komabe, kafukufuku wina anafotokoza kuti nsapato zolemetsa zowonjezereka zingathe kuwonjezereka thupi komanso kuvulazidwa.
Mawu Ochokera
Ngati cholinga chanu ndikutentha makilomita ambiri, mumatha kuchita izi mwa kuvala nsapato zamasewera komanso kugwiritsa ntchito njira yabwino yopita patsogolo komanso mofulumira. Ngati mnzanu, wogulitsa malonda, kapena mphunzitsi wothamanga akuganiza kuti agwiritse ntchito nsapato zolemera, funsani kuti apeze kafukufuku omwe angapereke phindu popanda kuwonjezeka.
> Zotsatira:
> Adams C. Kufunsa mafunso. November, 2007.
> Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Chiwerengero cha Ntchito Zathupi. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (8): 1575-1581. lembani: 10.1249 / mss.0b013e31821ece12
> Cluett J. Kufunsa mafunso. November, 2007.
> Sugiyama K, Kawamura M, Tomita H, Katamoto S. Oxygen uptake, mtima wa mtima, kugwira ntchito, komanso electromyogram yowonjezera ya m'munsi ndi kumtunda pa nthawi ndi Nordic kuyenda pamtunda. Journal of Physiological Anthropology . 2013; 32 (1): 2. lembani: 10.1186 / 1880-6805-32-2.
> Tian M, Park H, Koo H, Xu Q, Li J. Zochita za nsapato za ntchito ndi katundu wothandizira pa ntchito ya ogwira ntchito mafuta. International Journal of Occupational Security ndi Ergonomics . 2016; 23 (1): 118-126. lembani: 10.1080 / 10803548.2016.1212483.