Pitirizani kuthamanga kwachangu pafupipafupi kuti mupindule kwambiri
Kuyenda mwachidwi ndizochita masewera olimbitsa thupi komanso kuli ndi ubwino wambiri wolimbitsa thupi komanso kuchepetsa kuopsa kwa thanzi kusiyana ndi kuyenda mofulumira. Momwe mukuyenera kuyenderera mofulumira kuti muyambe kuyenda mofulumira kumadalira kukula kwa thupi lanu. Phunzirani zomwe mungachite kuti musinthe njira zanu zoyendayenda kuti muthe kuyendetsa liwiro lanu.
Kuthamanga Kwamsanga Kwambiri
Kuyenda mofulumira kumakhala makilomita atatu pa ora kapena pafupifupi mphindi 20 pa kilomita imodzi, yomwe ili pafupi makilomita 5 pa ola kapena maminiti 12 pa kilomita, malinga ndi Centers for Disease Control and Prevention (CDC).
Kawirikawiri kuyenda mophweka kumakhala mphindi 20 pamlingo (kupitirira 3.0 mph). Kupita mofulumira kuli pansi pa mphindi 15 pa mailosi (mofulumira kuposa 4.0 mph).
Ngati muli ndi msinkhu wokwanira wa masewera olimbitsa thupi, simungathe kukhala m'dera loyendetsa masewera olimbitsa thupi pamtunda wa 3.0 mph. Mwinamwake muyenera kuyenda mofulumira wa 4.0 mph (15 mphindi pa mailo) kuti muthe kukwera mtima wanu mokwanira.
Mukhoza kuwerengera kuyenda kwanu pakutsata nthawi yomwe ikukuyenderani kuyenda mtunda kapena kilomita. Kuthamanga maulendo ndi mapulogalamu omwe amagwiritsa ntchito GPS kapena sitepe cadence angagwiritsidwe ntchito kusonyeza liwiro lanu loyenda.
Kuchita Zochita Zolimbitsa Thupi
Kuyenda mwachidule kumatanthauza kuchita kwanu osati mofulumira. Kulimbika kumayesedwa ndi kuchuluka kwa mtima wanu ndi mlingo wa kupuma. Kuti muziyenda mofulumira, muyenera kukhala kupuma molimbika kuposa nthawi zonse. Pamene mukuyenera kulankhula muzolemba zonse, simuyenera kuyimba.
Malo ochepa kwambiri omwe amatanthauzidwa ndi CDC ali ochokera 50 peresenti mpaka 70 peresenti ya kuchuluka kwa mtima wanu, zomwe zimasiyanasiyana ndi zaka. Njira yabwino yowonetsera kuyesayesa ndikutenga mtima wa kuwerenga ndikuyang'ana tchati chachindunji cha mtima .
Pali zida zambiri zomwe mungagwiritse ntchito kuti mupeze chiwerengero cha mtima wanu pa nthawi yochita masewera olimbitsa thupi, kuchotsa mapulogalamu anu pamanja kuti mugwiritse ntchito pulogalamu , kuyang'ana mapulogalamu , gulu la thupi labwino, smartwatch, kapena chifuwa cha mtima pamtima .
Mapulogalamu ogwira mtima ndi oyang'anira mafilimu amawonetsa nthawi zambiri zomwe mumafuna kuti muzitha kuwonetsa mtima wanu.
Kuthamangira Kuyenda Kwambiri
Ngati mutapeza kuyenda kwanu kawirikawiri sikufika pamtunda woyenda mofulumira ndipo mukufuna kufulumira, mungathe kugwira ntchito njira zanu kuti muwonjezere liwiro lanu. Anthu ambiri akhoza kuwonjezera liwiro lawo popita patsogolo, kutsogolo , ndi kuyendetsa mkono . Kuvala nsapato ndi masewera olimbitsa thupi omwe amalola kuti kusuntha kwaufulu kukuthandizeninso kuthamanga.
Mukayamba njira yofulumira, mungathe kuyembekezera kuwonjezeka kwa 0,5 mpaka 1 mph ndipo mutenge mphindi ziwiri kapena zinayi kuchokera nthawi yanu kuyenda mtunda. Aphunzitsi oyendayenda Judy Heller akunena kuti nthawi zambiri akuyenda akuyendetsa liwiro lawo kwambiri atatha kuwawonetsa bwino kuyenda.
Njira yogwira ntchito mwamphamvu pogwiritsa ntchito manja ndi mphamvu zamphamvu zingakulimbikitseni kwambiri mtima wanu m'dera lopanda mphamvu. Koma ngati muli oyenerera, simungathe kuyenda mofulumira kuti muthe kukwera mtima wanu mu malo ochepa kwambiri. Muyenera kusinthana kuti mugwiritse ntchito kapena kugwiritsa ntchito njira yopewera .
Njira Zoyendetsera Kuyenda Mofulumira
Mwina mungafunikire kuchepetsa poyamba ndikuonetsetsa kuti muli ndi njira yoyenera yomwe ingakuthandizeni kuti mufulumire ndi kuyenda mofulumira.
Njira iyi ikhoza kugwetsedwa kukhala mthunzi, kuthamanga kwa mkono, sitepe, ndi kuyendetsa. Nazi mfundo zazikulu kwa aliyense.
1. Kuyenda Makhalidwe
- Imirirani molunjika, popanda kugwedeza nsana wanu.
- Musadalire patsogolo kapena kubwerera.
- Sungani maso anu ndipo musawone pansi. Onetsetsani mapazi 20 patsogolo.
- Mutu wanu uyenera kukhalapo kotero kuti chiwongoladzanja chanu chikufanana ndi pansi, kuchepetsa kupweteka pamutu ndi kumbuyo kwanu.
- Pewani nsagwada yanu kuti mupewe kupweteka m'khosi mwanu.
- Gwirani kamodzi kokha ndi kulola mapewa anu kugwa ndi kumasuka, ndi mapewa anu mubwerere pang'ono.
- Sungani m'mimba mwako. Sungani minofu yanu yolimba koma osamangika kwambiri.
- Tch kumbuyo kwanu mwa kusinthasintha m'chiuno mwako pang'ono. Izi zidzakutetezani kuti musabwerere kumbuyo kwanu.
- Mutu wanu uyenera kukhala wamtendere pamene mukuyenda, zonse zoyendetsa ziyenera kuchitika kuchokera kumapewa.
2. Kuthamanga Kwanyama
- Lembani mikono yanu 90 madigiri.
- Sungani mikono yanu motsutsana ndi mapazi anu. Pamene phazi lanu lakumanja likupita patsogolo, dzanja lanu lakumanja limabwerera ndipo mkono wanu wamanzere ukupita patsogolo.
- Chikoka chanu cha manja chiyenera kukhala makamaka kutsogolo ndi kubwerera, osagwirizana. Iyenso iyenera kukhala yapamwamba, popanda kufika pamsana wanu pamene dzanja lanu likubwera.
- Muyenera kusunga manja anu ndi zitsulo pafupi ndi thupi lanu m'malo molozera kunja.
- Pambuyo pake, taganizirani zafika pa thumba lanu kumbuyo. Pamene mukufuna kubwezeretsa bwino, musawachezeze ndikutsamira.
- Musanyamule chirichonse m'manja mwanu mukuyenda.
3. Kuyenda Mofulumira
- Gwirani chidendene chanu ndikugwedezeka kudutsa pa chidendene mpaka chala.
- Mukapeza kuti phazi lanu limagwera pansi popanda kupondapo, mwinamwake mukuvala nsapato zolimba. Sinthani nsapato zomwe zimasinthika kutsogolo.
- Perekani phokoso lamphamvu ndi chala chanu kumapeto kwa gawo lanu.
4. Kuyendayenda
- Pewani kukhumba kuwonjezereka pamene mukuyesa kuyenda mofulumira. Inu mumapeza mphamvu mu kuyesa kwanu mwa kukankhira kutali ndi phazi lanu lakumbuyo. Phazi lanu lakutsogolo liyenera kuyandikira pafupi ndi thupi lanu. Samalani ndipo muwone ngati mukuyendetsa phazi lanu patsogolo pa thupi lanu.
- Muyenera kuyesetsa kutenga masitepe a kutalika kwa msinkhu wanu m'malo mochepetsera. Ndikutalika kotani kumene kumachitika pakuika mphamvu yambiri kumbuyo kwa gawo lanu poyendetsa phazi lanu pansi mokwanira kuti mupereke mphamvu zolimba ndi zala zanu.
- Chiuno chanu chiyenera kusinthasintha ndi mbali iliyonse kutsogolo kutsogolo, osati mbali ndi mbali. Kuwombera uku kudzabwera mwachibadwa monga gawo labwino ndikukankhira.
Ntchito Yoyenda Mofulumira
Gwiritsani ntchito njira zanu zoyenda kuyenda ngati gawo la kuyenda kwanu tsiku ndi tsiku. Mukayamba kusintha njira yanu, muyenera kumanga nthawi yanu pang'onopang'ono. Yambani poonetsetsa kuti mukuyenda bwino ndikuyenda mofulumira kutentha kwa mphindi zisanu. Ndiye mukhoza kuchita njira yanu yopita kwa mphindi 10 musanayambe kuyenda mophweka.
Mukhoza kumanga nthawi yanu pogwiritsa ntchito njira yanu yatsopano, kuwonjezera mphindi zisanu pa sabata. Mutha kuwona kupweteka kwa minofu kapena kupweteka kwakukulu mukasintha njira yanu yoyenda kapena nsapato.
Mukamayenda mofulumira kwa mphindi 15 mpaka 30, mungagwiritse ntchito njira yanu yatsopano yopangira thupi ndikuonetsetsa kuti mukupeza masewera olimbitsa thupi okwanira 150 mlungu uliwonse.
Mawu Ochokera
Mungathe kuchepetsa kuopsa kwa thanzi lanu ndikukhala okhwima ndi kuyenda mwamsanga. Musadere nkhawa kwambiri za liwiro lanu, monga momwe mumayendera mtima wanu kuti muone ngati mukuyenda mofulumira kuti mukulumikiranso m'dera lotetezeka. Ngati mupeza kuti simungakwanitse kuthamanga mtima ndi kuyenda, mungafunikire kuwonjezera nthawi yodutsa kapena kusinthana ndi maulendo oyendetsa njinga kuti mufike kumalo abwino.
> Zotsatira:
> Kuyeza Ntchito Yathupi Kulimbitsa. CDC Zomwe Zimayambitsa Matenda ndi Kupewa Matenda. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.
> Ntchito Yathupi ndi Thanzi. CDC Zomwe Zimayambitsa Matenda ndi Kupewa Matenda. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.
> Zomwe Mumayang'ana Mumtima ndi Zomwe Mukulingalira. CDC Zomwe Zimayambitsa Matenda ndi Kupewa Matenda. https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm.