Njira yoyenera yothetsera ndi kutha mapulogalamu anu
Kuthamanga kwanu konse kumayambira ndi kutentha ndi mapeto ndi cooldown. Nchifukwa chiyani iwo ali ofunika kwambiri? Kutentha bwino kumawonjezera mitsempha yanu, kuonetsetsa kuti minofu yanu imaperekedwa bwino ndi mpweya musanawapatse kugwira ntchito mwakhama. Zimapangitsanso kutentha kwa minofu yanu kuti ikhale yotheka komanso yokwanira. Pang'onopang'ono kukweza mtima wanu, kutentha kumathandizanso kuchepetsa nkhawa pa mtima wanu mutayamba kuthamanga.
Zomwe zimakhala zovuta kwambiri, nkhuku imateteza magazi kuyenda mthupi lonse. Kukanika mwadzidzidzi kungayambitse mutu chifukwa mtima wanu ndi kuthamanga kwa magazi kungagwe mofulumira. Kuwongolera pang'onopang'ono kumawalola kuti agwe pang'onopang'ono.
Kodi Mungatani Kuti Mukhale Wosangalala?
- Si bwino kutambasula minofu yozizira, kotero musayambe ndi kutambasula.
- Chitani masewera olimbitsa thupi oposa 5 mpaka 10 kuti mutulutse minofu yanu ndikukutentheni kuti muthamange. Zitsanzo zabwino zowonjezera zowonjezereka zimaphatikizapo kuyenda mofulumira, kumayenda, kumayenda pang'onopang'ono, kapena kuyendetsa njinga pa bicycle. Onetsetsani kuti simuchedwa kutentha.
- Yambani kuthamanga kwanu. Musayambe kuthamanga, koma m'malo moyamba pang'onopang'ono muziyamba kuyenda mofulumira. Muyenera kupuma mosavuta. Ngati mumadzimva mutapuma, pang'onopang'ono. Izi ndi mbali yodziwa momwe mungayendetse mofulumira , ndipo n'zosavuta kuyamba mofulumira kwambiri.
- Samalani ndi momwe mukuyendera ndi mawonekedwe anu mutayamba kuyendetsa, onetsetsani kuti mukugwiritsa ntchito njira yabwino musanafulumire.
Mmene Mungagwiritsire Ntchito Kozizira Yoyenera
- Mutatha kuthamanga, khalani otsika poyenda kapena pang'onopang'ono mukuyenda kwa mphindi zisanu kapena zisanu. Mpweya wanu ndi kupuma kwa mtima ziyenera kubwereranso mwachibadwa.
- Imwani madzi kapena zakumwa za masewera kuti mubwererenso.
- Ino ndi nthawi yabwino kutambasula chifukwa minofu yanu ikuwotha. Kutambasula ndi kophweka pamene thupi lanu liri lotenthedwa pambuyo pozizira kwanu.
Malangizo Otambasula Pambuyo Pomwe Mudathamanga
Zofunikira zowonjezereka zimaphatikizapo kutambasula pakhosi, kutambasula kwa quad, kutambasula mwana, kutambasula pansi, kutambasula kwa gulu, kugulugufe, kutchinga ndi kumbuyo, mikono ndi kutambasula, ndi triceps kutambasula. Gwiritsani ntchito malangizi othandizira bwino:
- Musamadzudzule mukatambasula. Gwiritsabe mbali iliyonse kwa masekondi 15 mpaka 30.
- Osatambasula kupweteka. Musatambasulire kupitirira pomwe mumayamba kumva zolimba mu minofu. Musagwiritse ntchito kupanikizika kwa minofu ndipo musatope mpaka kuvutika. Pamene mukumva kuti mulibe vutoli, mukhoza kuonjezera pang'ono mpaka mutamva kukoka pang'ono.
- Onetsetsani kuti mutambasula mbali zonse. Musangotambasula mwana wanu wamphongo wamanzere chifukwa mumamva kumbali kumbali imeneyo. Onetsetsani kuti mutayika mbali zonse ziwiri mofanana.
- Musati mupume mpweya wanu. Khala womasuka ndi kupuma mkati ndi kutuluka pang'onopang'ono. Onetsetsani kuti simukupuma. Tengani mimba yakuya mpweya .
> Chitsime:
> Mcgowan CJ, Pyne DB, Thompson KG, Njira zowonjezera za Rattray B. Zochita Masewero ndi Kuchita Zochita: Njira ndi Mapulogalamu. Masewera a Masewera . 2015; 45 (11): 1523-1546. onetsani: 10.1007 / s40279-015-0376-x.