Kodi Muyenera Kuchita Masewera Olimbitsa Thupi Kapena Kumutu?
Kodi ndi bwino kuyenda m'nyumba m'nyumba yopondaponda kapena kunja, panjira, kapena pamsewu? Ntchitoyi ndi yofanana koma ili ndi kusiyana kwakukulu. Onani ubwino ndi kuipa kwa mitundu yonse yoyendamo.
Ma calories pa Treadmill vs. Kuyenda
Pogwiritsira ntchito mapepala opanga magalimoto opanda tsinde, mukhoza kutentha makilomita ochepa pamtunda kuposa momwe mumachitira kunja. Kuyenda koyenda pamtunda kukupangitsani ntchito zina, ndipo mulibe mphepo.
Malingana ndi kafukufuku, mungathe kugonjetsa izi mwa kuwonjezera pang'ono, pang'ono peresenti.
Ngakhale kuyerekezedwa ndi kuyenda m'nyumba, chizoloŵezi chogwiritsira ntchito pazitsulo chogwirira ntchito chidzakuthandizani kuchepetsa zakudya zomwe mumayaka. Kuphatikizanso, izo zidzasokoneza kuyenda kwanu. Ndi bwino kudziphunzitsa kuti muziyenda pa liwiro limene mungaligwiritse popanda kugwiritsira ntchito zowonjezera. Mwina mungafunikire kuchepetsa mpaka mutayamba kuzigwiritsa ntchito, koma mukukhala ndi bwino.
Gwiritsani Ntchito Minofu Yambiri Kuyenda Kunja
Kuyenda panja kuli ndi phindu lalikulu poyesa kusamalitsa kwanu ndi kukhazikika ndi zovuta zing'onozing'ono, dodges, kuyamba, ndi kuima. Izi zidzakupatsani ubwino wopita mtunda ndikuyenda bwino pamene mukusunga minofu yanu. Pano pali zomwe mukukumana nazo mukuyenda panja pamsana pawotche:
- Kukwera ndi kutsika zitsulo, masitepe, masitepe ofupika, ndi kuyesa zopinga zing'onozing'ono. Izi ndizomwe zimapangidwira zochepa pamapiko anu okwera.
- Misewu yotsetsereka ndi misewu. Izi ndizovuta kwa minofu yanu.
- Kuwombera anthu, mazuru, ndi mapeyala. Izi zimakuvutitsani kusunthira mbali ndi kumbali.
- Amasiya ndikuyamba pamsewu. Ndizovuta kuti minofu iime ndi kuyamba kuchokera ku zero.
- Mitundu yambiri yopanga mapepala amapita kumtunda kapena pamtunda, ndipo zochepa zimakhala zochepa. Kupita pansi kuthamanga minofu mwanjira yosiyana.
- Pamwamba pamtunda, phazi likuyenda, ndipo mwina simungadzipatse nokha bwino ndi phazi lanu lakumanzere. Onetsetsani kuti mukuchita izi molondola pamtunda.
Kutalikirana Kuphunzitsirana Pogwiritsa Ntchito Treadmill
Tengani maphunziro anu kunja kwa mtunda wamtunda wautali mukamaphunzitsa 10K, marathon kapena marathon, m'malo mochita zonse pamtunda. Pitirizani kugwiritsira ntchito tsambalo lamasewera lanu pamasabata opita 30 mpaka 60 ndikugwira ntchito pazomwe mukuyenda komanso mawonekedwe anu. Koma kwautali wanu , pang'onopang'ono mtunda wautali , chitani kunja.
Pa nthawi yayitali, matumbo anu ayamba kutopa, ndipo muyenera kudzikumbutsa kawirikawiri mawonekedwe abwino oyenda. Mutha kumangokhala malo osamvetsetseka pamene "mukulemba" minofu yosiyanasiyana pamene minofu yanu yoyenda ikuyenda. Kuphunzira kunja kumakhala kovuta kugwiritsa ntchito minofuyi kuti ikhale yolimbitsa, yowimika, ndi yapamwamba ndi yocheperapo kusiyana ndi ulendo wopepuka wa tapalasi. Mutha kumaliza zochitika zanu zautali ngati mwakhala mukuyenda kutali kwambiri.
Yendetsani pa Treadmill Yonse Idzawonongeka, Palibe Kutsika
Zowonjezera mapepala zingakhale zothandiza kuwonjezera kuima ngati muli pamalo omwe mulibe mapiri. Koma mungathe kuchita masitepe mumasewero anu kuti muthandize kumangirira kwanu.
Imeneyi ndi vuto lalikulu ndi mapeyala omwe alibe kutsika. Mumagwiritsa ntchito minofu yosiyana kuti mugwe pansi, ndipo kutsika sikungapezeke pa njira iliyonse (zomwe zikukwera ziyenera kutsika). Muyenera kuphunzitsanso minofu yotsikayo. Fufuzani zojambula zamtundu zomwe zimaphatikizapo kutsika pang'ono kapena kuchepa ntchito ngati mukufuna kuwonjezera kutsika ku ntchito yopangira mapepala.
Kuwonjezeka kwa Maganizo ndi Malingaliro Amaganizo Amtundu wa Kuchita Zozizwitsa Kunja
Kupenda kwa maphunziro, kofalitsidwa mu February 2011, kunapeza phindu lowonjezereka la chisokonezo ndi maganizo a ubongo. "Poyerekeza ndi kugwiritsira ntchito m'nyumba, kuchita zinthu mwachilengedwe kumagwirizanitsidwa ndi maganizo owonjezereka a kubwezeretsa ndi kugwirizana, kumachepetsa kukangana, chisokonezo, mkwiyo, ndi kuvutika maganizo, ndi mphamvu yowonjezera," malinga ndi zomwe akuwerenga.
Maphunziro ena adawonetsa kuyenda mu malo osungirako zachilengedwe kapena kutentha kwa chilengedwe kumachepetsanso kuchepetsedwa komanso kukumbukira bwino pamene akuyenda mumzinda wamtunda sanachite. Kafukufuku ku Japan anapeza phindu lothandizira kuyenda m'madera a m'nkhalango. Mukhoza kuwonjezera paki kapena malo obiriwira kuyenda kwanu tsiku ndi tsiku. Onani momwe mungatengere maulendo 30 kuti muchepetse nkhawa ndi kulimbitsa mtima .
Ubwino wa Treadmill ndi Kuyenda Kunja
Kugwiritsira ntchito pepala lopangira ntchito yanu nthawi zonse ndi njira yabwino yotentha makilogalamu ndikupatsani zofunikira pamapiko anu ndikuyenda mawonekedwe anu oyendayenda.
- Mapulogalamu Ogwira Ntchito: Mungasangalale ndi ntchito yoyenera yokonzedweratu kapepala kakang'ono kamene kakaperekedwa kuti akupatseni vuto lochita masewera olimbitsa thupi. Kapepala kakang'ono kameneka kakhoza kukhala ndi kuwerenga kwa mpweya wamtima, zopsereza zowonongeka, ndi zina zotero.
- Kuthamanga Kwambiri Kuli Kofanana Kwambiri Kukhetsa . Anthu ambiri amaika zolembapo zawo pa nthawi yopatula kutalika, ndipo amatha kupita mofulumira pamtunda chifukwa chosowa zopinga. Mliwiro wochuluka umalingana ndi mtunda wochuluka wa nthawi yofanana, yomwe inanso yofanana yowonjezera zowonjezera kuposa ngati iwo ankapita kunja kuti apange mtunda kusiyana ndi nthawi.
- Chitetezo: Ngati simukupeza njira yoyendetsera bwino, choponderetsa chimakhala cholowa m'malo abwino.
- Weather: Nthawi zambiri mumatha kuyendetsa panyumba, koma nthawi zonse simukupita kunja.
- Kufikira mosavuta kuzipinda zodyera, madzi, ndi kusintha makina anu.
- Zosangalatsa: Enafe timatopa ndi kuyenda pamtunda, pamene ena amakonda kuyang'ana TV kapena kumvetsera nyimbo zawo m'nyumba kuti tipite panja.
- Zifukwa zochepa: Ngati tsamba lanu likupezeka nthawi zonse, simungathe kugwiritsa ntchito zifukwa monga nyengo, mdima, ndi zina zotero.
Kuyenda M'kati Koma Osati pa Chotupa
Zosankha zina za kuyenda m'nyumba ndi monga kuyenda kumsika, kuyenda m'nyumba, kuyenda maholo ndi masitepe, ndikuyenda m'malo. Onani zambiri za njira zabwino zoyendamo m'nyumba .
> Zotsatira:
Jones, AM, JH Doust. "1% Yopangira Mapulogalamu Ambiri Ambiri Amasonyeza Moyenera Mphamvu ya Kuthamanga Kunja." Journal of Sports Science 14 (4) (1996): 321-7.
J. Thompson Coon, K. Boddy, K. Stein, R. Whear, J. Barton, MH Depledge. "Kodi kutenga nawo mbali pachithupi cha thupi kunja kwa zochitika zakuthupi zakuthambo kumakhala ndi zotsatira zowonjezera pa ubwino wamthupi ndi m'maganizo kusiyana ndi ntchito zakuthupi? Sayansi ya Zachilengedwe ndi Zamakono , 2011; : 110203115102046.