Ngati pulogalamu yanu ikugwiritsidwa ntchito ndikuti mupitike kumapazi anu kapena kutsogolo, mungathe kuuzidwa kuti ndibwino kuti mukhazikike pansi. Ngati ndinu wotsendetsa chidendene, mwinamwake mwamvapo za malangizo atsopano omwe ang'onoang'ono komanso opanda nsapato amakonda kukwera patsogolo panu ndipo amavomerezedwa ndi othamanga othamanga. Kodi pali yankho lolondola?
Kafukufuku wofufuza pa marathons apeza kuti ambiri omwe amavala nsapato ndi othamanga. Pakalipano, kafukufuku wina adanena kuti othamanga opanda nsapato amawombera kutsogolo, pamene kufufuza kwina kunena kuti sikunali kolondola ndipo kawirikawiri amakhalanso otsutsa. Kuti mudziwe mtundu wanji wotsutsa mapazi, ndibwino kuti mutenge kanema mukuyendetsa, monga momwe phunziro limodzi linapezekanso osachepera theka la othamanga molondola pofotokoza kachitidwe kake ka mapazi.
Yankho Lachikhalidwe Ndilo Kupita Pakati pa Sopo Ndibwino Kwambiri
Yankho lachikhalidwe ndi lakuti pakati pa phazi lanu ndi malo abwino kwambiri oti muthamangire pamene muthamanga. Muyenera kupita pakati paokha ndikukhalanso kutsogolo kwa zala zanu.
Otsutsa malingaliro ameneŵa akunena kuti mukufuna kupeŵa kukhala wopondereza. Ngati mutayendetsa zidendene, mumayimitsa patsogolo ndikupanikizika pamadzulo anu. Kufika pa zala zanu kumapangitsa ana anu kuti azigwira ntchito yochuluka kwambiri, zomwe zingayambitse kupsa . Kuthamanga pa zala zakutsogolo kungayambitsenso kukumana, komwe ndi njira yopanda ntchito yoyendetsera.
Mwachizoloŵezi, nsapato zothamanga zinali ndi dontho la chidendene chazitsulo kuti liwatsogolere phazi kuti lifike pakati pa mapazi. Monga pakhala kusunthira ku nsapato zazitsamba zazing'ono ndi zazing'ono, kukonzekera uku sikuli koyenera.
Ubwino Wosintha Mapu Anu Amatsutsana
Mungaganize kuti kusintha mapazi anu kungapangitse chuma chanu kukhala bwino kapena kuchepetsa chiopsezo chanu chovulazidwa. Komabe, kafukufuku akunena kuti zopindulitsa izi sizinatsimikizidwe. Izi zimabweretsa chisokonezo chomwe chilipo ponena za malangizo omwe mungachite.
Mmene Mungasinthire Mapu Anu
Ngakhale kuti pali kusiyana pakati pa malingaliro achikhalidwe ndi malingaliro atsopano, mungasankhe kuti mukufuna kusintha mapazi anu. Simungasinthe mapazi anu usiku, koma mungathe kugwira ntchito kuti muzitha kuyendetsa pang'onopang'ono. Ngati ndinu wothandizira chidendene kapena wotsutsana nawo, apa pali zothandiza kuti (pang'onopang'ono) musinthe mapazi anu:
- Samalani kuti musapitirire . Onetsetsani kuti musapite patsogolo ndi mapazi anu. Onetsetsani kuti mukufika pa mipira ya mapazi anu, ndi phazi lanu molunjika pansi pa thupi lanu ndi sitepe iliyonse. Kuthamanga kwachifupi, kotsika ndilo fungulo lopangitsa kuti msinkhu wanu ukhale waufupi ndi pafupi.
- Anthu ambiri mwachibadwa amakhala pansi pokhapokha atakhala opanda nsapato. Yesetsani kuyendetsa pamatope, udzu, kapena mpanda wopanda nsapato kwa nthawi yochepa, choncho thupi lanu likhoza kupeza chilengedwe chake. Yambani ndi masekondi 30 poyamba ndikugwira ntchito yanu mpaka mphindi imodzi kapena kuposerapo. Izi sizikutanthauza kuti muyenera kuthamanga opanda nsapato nthawi zonse popeza izi zingawonongeke. Koma kuthamanga kwafupipafupi pamtunda wofewa, kumapangitsa kuti muyambe kuyenda pamtunda.
- Kuthamanga miyendo ngati chiphuphu, kupumula, mawondo apamwamba, kuthamangira kumbuyo, kapena kumbali zazing'ono ndi njira ina yabwino kwambiri yopitiliza kuyenda pansi. Mukamachita zojambulazo, simungathe kumangogwedeza. Choncho, mukamayesetsa kuzigwiritsa ntchito, ndizowonjezereka kuti muyambe kutsogolo kwa phazi lanu, mosiyana ndi chidendene chanu. Mukhoza kuyendetsa zozizira monga gawo la kutentha kwanu musanayambe kapena muzigwira ntchito yanu. Mwachitsanzo, mutha kuthamanga masentimita makumi atatu ndi atatu a maondo apamwamba kapena kumbuyo muthamanga mphindi iliyonse kapena zisanu pa mphindi makumi atatu.
- Mukhoza kuchita kusintha kusintha kwazomwe mumachita nthawi yayitali, ndiyeno muzigwira ntchito yanu mpaka mutatha nthawi yaitali. Musadandaule ngati simukuwona kusintha usiku wonse. Zitha kutenga miyezi yambiri musanayambe kuchita zimenezi nthawi zonse.
> Zotsatira:
> Goss DL, Lewek M, Yu B, Ware WB, Teyhen DS, Gross MT. Zovuta Kwambiri Zolemba Zachilengedwe ndi Zozizwitsa Zomwe Zidzakhala Zomwe Zidzakhalapo Pakati pa Othamanga M'nyengo Zachikhalidwe ndi Zochepa Zochepa. Journal of Athletic Training . 2015; 50 (6): 603-611. do: 10.4085 / 1062-6050.49.6.06.
> Hamill J, Gruber AH. Kodi kusintha kwachangu kumapindulitsa othamanga? Journal of Sport ndi Health Science . 2017; 6 (2): 146-153. lembani: 10.1016 / j.jshs.2017.02.004.
Kasmer ME, Liu X, Roberts KG, Valadao JM. Pulogalamu yamatsutso ndi ntchito mu marathon. Magazini yapadziko lonse a masewera a masewera ndi ntchito . 2013; 8 (3): 286-292.