Kodi mukuyembekeza (kapena kudandaula) kuti kuyenda kumakupatsani minofu yaikulu ya mwendo? Azimayi ena amapewa kugwiritsa ntchito malo otsika kapena kuyenda kumapiri kunja chifukwa choopa kumanga miyendo ya miyendo yomwe imapangitsa kuti miyendo yawo ioneke zazikulu. Pakalipano, pali anthu omwe akufuna miyendo mikulu ndikudzifunsa ngati kuyenda kudzawathandiza kukwaniritsa kukula kwa minofu.
Koma mukufunikira kuyang'ana anthu okhaokha, okwera mapiri, ndi othamanga othamanga kuti aone kuti izi sizingatheke.
Mungadabwe kuti miyendo yotereyi imatha bwanji kupita nawo kumsonkhano kapena kumapeto. Ngati kuyenda ndi kuthamanga kunatsogolera minofu yaikulu ya mimba, anthuwa amawoneka mosiyana kwambiri.
Zojambula Zochepa Zochepa Zili Zoonda, Osati Zazikulu
Kupirira kumachita monga kuyenda kumapanga minofu yazing'onoting'ono yomwe imagwiritsidwa ntchito pa ntchito yothandizira. Zilondazi sizinthu zomwe thupi limapanga kulenga zazikulu, minofu yowonetsera. Amagwiritsa ntchito mapulogalamu apadera owonjezera , kupukuta zolemetsa zolemera kwa masekondi okha panthawi, kuti minofu yawo ikule. Pakalipano, kuchita masewera olimbitsa thupi monga kuyenda, kuthamanga, ndi njinga kumapanga minofu yazing'ono zochepa komanso minofu yaitali, yowonda.
Zimene Zimapangitsa Misozi Yanu Kukula
Ngati miyendo yanu yayamba kale kuposa momwe mukufunira, mwina chifukwa cha mafuta osungidwa m'malo minofu. Ngati mwakhala mukudya zakudya ndikutaya mapaundi 20 kapena kuposerapo, mudzadabwa momwe thupi lanu limaperekera m'madera omwe simunadziwe kuti mwasunga mafuta.
Pakalipano, simungapeze zotsatira m'madera omwe mukufuna kuti muzitha. Thupi lanu lingasankhe kukhalabe mafuta pa ntchafu zanu ndi kumangirira osati mmimba mwanu, kapena mosiyana.
Mukamagwiritsa ntchito minofu ya mimba yanu, amakula pang'ono, koma mudzawona zotsatira zake mutangotha masewera olimbitsa thupi pamene minofu ikuwombera kubweretsa zakudya ndi kutulutsa zinyalala.
Zotsatirazi zimatha patapita mphindi 30 mpaka ola limodzi. Pamene minofu imachira, amamanga zitsulo komanso amayigwiritsa ntchito bwino. Zotsatira zake sizingakhale zooneka ngati minofu yayikulu, koma m'malo minofu yotsitsimula.
Ngati mumagwiritsa ntchito mokwanira ndikuwonetsa zakudya zanu, mumataya mafuta pamene mumakhala ndi minofu. Zonsezi, miyendo yanu ikhoza kukhala yaying'ono ndi yotsamira. Ngati mutaya mafuta okwanira, mumayamba kuona minofu yowonda.
Momwe Ambiri Amagwiritsira Ntchito Thupi
Oyendetsa masewera ndi masewera othamanga akhoza kukhala ndi minofu yayikuru, koma akungoyamba pang'ono ndi zochitika zoopsa zomwe zimadalira minofu yachangu. Ntchito yawo mwakhama ikhoza kubweretsa minofu yayikulu. Koma mukamawawona m'maseŵera a Olimpiki mumakhala ndi umunthu wapadera, osati zomwe zimachitika pamasewera ochepa omwe amapita pa sabata.
Opanga thupi amayenera kugwira ntchito mwakhama ndi mphamvu yophunzitsira kumanga minofu yayikulu . Zakudya zawo zimakhala zovuta kwambiri kuchepetsa mafuta a thupi kotero minofu imatchulidwa kwambiri. Koma, kumbukirani othamanga a marathon, amakhalanso ndi mafuta ochepa thupi koma minofu ya m'mapazi sioopsya.
Mmene Mungachepetsere ndi Kukhoma Misampha Yanu
Kuti mupeze miyendo yochepa, muyenera kuchepetsa mafuta anu. Muyenera kutentha makilogalamu ambiri pa tsiku kuposa momwe mukudyera.
Zimakhala zovuta kuchita zimenezi ndi masewera olimbitsa thupi okha, ngakhale kuti ndi mbali ya equation. Kugwira ntchito kwanu kumapanga minofu yeniyeni yomwe ndi yofunika kuti mukhale ndi thanzi labwino.
Zochita zolimbitsa thupi monga kuyenda mofulumira, kuthamanga, ndi njinga zamoto zimayambitsa mafuta oyaka moto ngati muzilandira kwa mphindi zoposa 40. Koma muyenera kuyang'anitsitsa zakudya zanu kuti mutsimikizire kuti mukudya makilogalamu ochepa kuposa momwe mumatentha tsiku lililonse .
Limbikitsani Pulogalamu Yanu Yoyendayenda Kuti Tinyamule Zojambula Zanu za M'mimba
Wophunzitsa munthu wokha Lorra Garrick akusonyeza kuti ntchitoyi imasintha kupanga minofu yowongoka ndi kutentha mafuta.
- Lonjezerani liwiro . Ngati mwakhala mukuyenda pa 3 mph, yesetsani liwiro kufika pa 3.5 ndiyeno 4 mph. Muyenera kuchita zimenezi kwa mphindi zingapo pokhapokha mutapanga njira yanu yoyenderera mofulumira .
- Limbikitsani kutsika: Mapiri kapena mapepala otsika amapititsa patsogolo ntchito yanu. Poyenda kapena kuthamanga kumtunda, mumayesetsa minofu yanu m'njira zatsopano ndikuwotcha kwambiri makilogalamu pamtunda womwewo . Mukhoza kuyeza momwe kulili koyenera ndikuwona kuti mukupuma movutikira ndipo mtima wanu ukugunda mofulumira. Yesetsani kuchoka kumalo osungirako oyenerera kupita kumalo amphamvu kwambiri m'kati mwa nthawi yopuma.
- Lolani kupita kumanja : Ngati mwakhala mukugwiritsanso ntchito pazondomeko zanu, ndi nthawi yoti mulole. Lekani kugwiritsira ntchito mapepala othamanga kuti muyende bwino ndi kuthamanga mawonekedwe ndi kutentha makilogalamu ambiri pamphindi.
> Zotsatira:
> Ratamess N, Alvar B, Evetoch TK, Housh TJ, Kibler WB, Kraemer WJ, Triplett NT. Zitsanzo Zowonjezereka mu Maphunziro Otsutsa kwa Achikulire Odwala. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . March 2009, Voliyumu 41, Gawo 3, tsamba 687-708.