Ambiri othamanga, makamaka omwe amathamanga m'mawa, amadzifunsa ngati ndi kofunikira kuti adye chinthu chisanayambe kuthamanga kapena ngati ziri zotetezeka kapena zopindulitsa kuthamanga pamimba yopanda kanthu.
Kudya Musanayambe Kapena Kuthamanga Pachabe
Mwamwayi, mukufuna kuyesa kudya pafupi ndi mphindi 90 mpaka maola awiri musanayambe kuthamanga, kotero mumakhala ndi nthawi yokumba chakudya chanu, mumathamangira kuti muthamangire, ndipo simukusowa njala pamene muthamanga.
Koma izi mwachiwonekere sizimagwira ntchito kwa aliyense. Ngati muthamanga kwa ola limodzi, mukhoza kuthawa osadya.
Ngati mwakhala mukuyenda mopanda kanthu ndipo simunakhale ndi zotsatirapo zolakwika ngati kukhala wotsogola, wamadzimadzi, otsika pa mphamvu kapena otopa kwambiri, mukhoza kupitiriza kuchita mwanjira imeneyo. Komabe, ndi nzeru kuti mubweretse zakumwa za masewera kapena galasi lamagetsi ngati chowombera chopulumutsira ngati mutapezeka mwadzidzidzi woozy kapena wotopetsa. Ngati simunathamangire opanda kanthu koma mukuyesedwa kuti muyambe kuchita, mubweretseni zakumwa zolimbitsa thupi ndi / kapena chotukuka.
Yankho lake lidzakhala losiyana, ndithudi, ngati muli ndi matenda monga shuga, mukatero muyenera kukambirana ndi dokotala wanu ndikupeza yankho labwino lanu lakummawa.
Sungani Musanayambe Kuthamanga
Koma ndithudi, onetsetsani kuti mumakhala hydrating musanayambe. Mudzasokonezeka chifukwa simunakhale ndikumwa chilichonse ngakhale mutakhala nthawi yayitali.
Imwani madzi osachepera asanu ndi atatu pamene mutangoyamba. Mukhoza kumwa zakumwa masewera musanayambe kuthamanga kotero mumadziwa kuti mukupeza zina zotere. Muyeneranso kumamwa madzi pamene muthamanga ngati mutakhala wotalika kuposa mphindi 30.
Mafuta Pamwamba Musanayambe Kutha Kwambiri
Ngati muthamanga nthawi yaitali kuposa ola limodzi kapena mutangoyenda mofulumira kwambiri, ndibwino kuti mumadzikakamize kuti mutseke ola limodzi ndi theka msanga kapena mochulukirapo (nthawi zonse mumatha kugona!
Ngati simudya chilichonse, mumatentha pogwiritsa ntchito mphamvu yanu yosungirako ndikuyamba kukhumudwa ndipo mwinamwake muli ndi njala mukamathamanga.
Kudya kadzutsa ka 300-500 kambirimbiri ka carbs kudzaonetsetsa kuti simukutha kuyamwa. Zitsanzo zina za mafuta omwe amagwiritsidwa ntchito musanayambe kugwira ntchito zimaphatikizapo nthochi ndi banki yamphamvu; bagel ndi batala wa mandimu; kapena mbale ya chimfine ndi chikho cha mkaka. Ngati mukudya zosakwana ola limodzi musanayambe kuthamanga, yesetsani kuwala, 200 -00 calorie chotupitsa monga chotupitsa ndi batala kapena kapu ya yogurt.
Anthu ena akhoza kuthawa osadya konse asanathamangitse mtunda uliwonse, koma muthamanga kwambiri mukamadya chinthu china. Ngati mukuchita nthawi yaitali ndipo mulibe nthawi kapena mimba yanu ikwiya mukamadya musanayambe kuyesayesa, yesetsani kudya zakudya zazing'ono monga gel osataya mphindi 30 muthamanga.
Zotsatira:
Kirwan J, O'Gorman D, Evans W. Chakudya chochepa cha mimba asanayambe kuchita masewera olimbitsa thupi chingapangitse patsogolo ntchito. 1998. J Appl Physiol 84: 53-59.
American Council pa Zochita Zolimbitsa Thupi. Buku la ACE Personal Trainer, Edition 3 . San Diego: American Council on Exercise, 2003.