1 - 10 Kuyenda Zolakwika - Kodi Mukuyenda Cholakwika?
Kuyenda m'njira yoyenera kungakupatseni thanzi labwino, thanzi lanu, ndi maganizo anu. Zingakuthandizeni kuyenda mofulumira komanso mosavuta.
Kuyenda m'njira yolakwika kungachititse kuti musayesetse kapena kuvulaza, osati kunyozedwa. Nazi njira 10 zoyendetsera zovuta kuti mupewe.
Mudzawona zitsanzo zambirimbiri za anthu omwe amaganiza kuti akuchita mphamvu zazikulu akuyendayenda pamene, kwenikweni, sakudzipindulitsa okha. Mwachitsanzo, chitsanzo chathu pamwambapa ndi kuyenda ndi manja olunjika komanso kupitirira. Izi sizimuchitira iye zabwino ndipo ife tikuuzani chifukwa chake.
2 - Kuthamanga Msoti - Kupitirira
Kupitirira
Pamene oyenda amayesa kuyenda mofulumira, chizoloŵezi chachilengedwe ndikutalikitsa mzere wanu kutsogolo , kupita kutali ndi phazi lanu lakumbuyo . Izi zimabweretsa zovuta, zopanda pake, kugunda mwamphamvu ndi mapazi. Zovala zanu zimapweteka ndipo simungapeze mofulumira.
Mankhwala a Overstriding
Mphamvu zonse za kuyenda kwanu zimachokera pamsana ndi kumbuyo .
- Zofupikitsa, Zowonjezereka : Ngati mukuyesa kuyenda mofulumira, ganizirani pafupikitsa, mwamsanga.
- Pewani Kupyola, Pushani Pansi : Ndiye ganizirani zowenderera pang'onopang'ono ndi phazi lanu lakumbuyo ndi mwendo, mutenge bwino.
Chotsatiracho chidzakhala msanga mofulumira komanso motalika kwambiri komwe kumakuchitirani zabwino - kumbuyo.
3 - Kuyenda Kosokoneza - Zovala Zolakwika
Sikuti "nsapato zonse" zimayenda bwino. Ngati izi zikufotokoza nsapato zanu, mukudziika nokha kuti mupange fasciitis , mitsempha ya minofu, ndi mavuto a mawondo:
- Zopweteka : Nsapato zoyenda ziyenera kukhala zopepuka, pamene zikupereka chithandizo ndi kunyamula.
- Zokhumudwitsa : Ngati nsapato zanu zili ndi michere yomwe sungaphonye konse ndipo simungathe kuwasokoneza, iwo ali ouma kwambiri kuti ayende bwino. Nsapato zoyenda ziyenera kusinthasintha kotero kuti musamenyane nawo pamene phazi lanu limapyola muyeso.
- Zaka zoposa 1 : Kutsitsa ndi kuthandizira mu nsapato zanu kumadetsa nthawi. Muyenera kutenga nsapato zanu pamtunda wa mailosi 500.
- Zochepa : Zozizira zanu zimapuma pamene mutenga kuyenda molimbika. Nsapato zanu zoyenda ziyenera kukhala zazikulu kuposa nsapato zanu ngati mukuyenda kwa mphindi 30 kapena kuposerapo masewera olimbitsa thupi. Kodi mukufuna nsapato zazikulu?
Chithandizo cha Zovala Zolakwika Zoyenda:
Pezani nsapato zoyenera pa sitolo yogulitsa nsapato m'deralo. Akatswiri a nsapato za masewera adzaonetsetsa kuti mutenge nsapato yoyenera yowonjezereka , osasinthasintha zokwanira kuti ayende, kakulidwe kokha kuti kutukuta mapazi onse akakhale akuyenda.
- Musanagule Zovala Zoyenda
- Kuthamanga Guide Kachidwi - Khalani Oyenera
- Mawotchi apamwamba oteteza Motion
- Mabotolo Otetezeka Otsika
- Zojambula Zapamwamba
- Mapulogalamu Opanga Maphunziro Opambana
- Nsapato Zapamwamba Zokwera
4 - Kuthamanga Msolo - Kuyenda Panyanja Pamapazi
M'malo mozungulira phazi ndi phazi lanu loyendetsa chidendene mpaka chala, phazi lanu likuthamangira msanga ndipo mumayenda pansi. Mwinamwake mukulimbana ndi nsapato zolimba, zolemetsa zanu ndi zofooka kuti musalole kuti mupitirize kuyenda.
Zizindikiro
- Mapazi anu adagunda pansi ndi kukwapula.
- Muyenda pansi pang'onopang'ono ndi sitepe iliyonse ndipo simukupeza.
- Mungakhale ndi ululu wowawa.
Mankhwala Ophika, Kuwombera Mapazi
Pezani nsapato zosinthasintha zomwe zimawerama pamapazi. Nsapato zothamanga ndi chidendene chotsika ndi zabwino.
Kulimbitsa zikopa zanu, zikopa, ndi phazi lamanzere:
- Zigudumpha: Imani pa masitepe oyang'ana kumtunda ndi zidendene zanu zitapachikidwa pamphepete. Sungani zidendene pansi, ndiye muwakwezere iwo pamwamba. Bweretsani nthawi 10-20. Khwerero Yambani Chokwera Chala
- Kusewera kwa mapazi: Pamene mukukhala mozungulira, kangapo patsiku, gwirani zala zanu mwamsanga kwa masekondi angapo. Kenaka lembani zilembo zapamwamba mumlengalenga ndi phazi lanu. Bwerezani ndi phazi lina.
- Chitsulo choyenda: Monga gawo la kutentha kwanu, yendani pazitsulo kwa masekondi 30.
5 - Kuyenda Maso - Osagwiritsa Ntchito Zida Zanu
Ndi kulakwitsa koyendetsa kusunga manja anu kumbali yanu pamene mukuyenda kapena kuwamasula popanda kuwagwedeza.
N'kwachilengedwe kusuntha manja anu pamene mukuyendetsa kuti musayende mwendo wanu. Koma ngati mutasunga manja anu molimba ndi kumbali yanu, iwo amachita ngati pendulum yaitali, kukuchepetsani. Mukhoza kuwonjezera mphamvu ndi kuthamanga pogwiritsira ntchito manja anu mwachidwi ndi mwachibadwa, mwa kuwamangiriza ndi kuwalola kuti adziwongolera mozungulira ndi kubwerera pamene mukuyenda.
Ngati mutasunga manja anu pambali panu pamene mukuyenda, mukhoza kuzindikira kuti manja anu akugunda pang'onopang'ono pamene akuyenda, makamaka nyengo yofunda.
Chithandizo cha Kuyenda popanda Arm Motion
Gwiritsani manja anu madigiri 90 ndikuwamasula mwachibadwa kumbuyo ndi kutsogolo kutsogolo kwayendo.
Kusunthira Nkhondo
6 - Njira Yoyenda - Wild Arm Motion
Wauzidwa kuti ndi kulakwitsa kusagwiritsa ntchito manja ako pamene ukuyenda, koma ukuchita molakwika.
- Kuwombera kapena Kupangira Zida: Simungagwedeze manja anu, manja anu owongoka akung'amba ngati mbalame, kupalasa ngati kusambira, kapena kuwongolera kumbali yanu ngati penguin pamene mukuyenda.
- Nkhuku Yakuphimba: Mumagwedeza zitsulo zanu, koma mumazembera pambali, ndi manja anu akudutsa chapakati pa chifuwa chanu komanso zigoba zanu zikuwopsya ena oyendayenda.
Mmanja Kumwamba: Nkhonya zanu zimafika pang'onopang'ono pamatumbo anu, mmwamba mpaka ku chifuwa chanu kapena kuopseza mphuno zanu.
Chitsanzo chathu pano chikuchita awiri mwa iwo - ali ndi mkono wowongoka pamsana wakumbuyo ndipo dzanja lake likukwera kwambiri kutsogolo kutsogolo kutsogolo. Amakhalanso wopitirira.
Mankhwala Othandiza Kuyenda Kumalo Akuyenda
Sungani zitsulo zanu pafupi ndi thupi lanu ndipo mutambasule manja anu mobwerezabwereza ndi patsogolo, ngati kuti mukukweza thumba lanu kuchokera kumsana wobwerera kumbuyo.
Pamene akubwera patsogolo, manja anu sayenera kuwoloka mzerewu ndipo sayenera kupitirira maere anu.
Kupita kwa mkono uku kudzakupatsani mphamvu pa kuyenda kwanu. Mapazi anu amayenda mofulumira ngati manja anu.
Kuyenda uku kumakupangitsani kuganizira mphamvu kuchokera kumbuyo kwa mwendo wanu popanda kuyendetsa kutsogolo kwa thupi lanu. Amawonekeranso mopanda nzeru.
7 - Kuyenda Msolo - Kuyenda ndi Mutu Wanu Kumunsi
Inu nthawizonse mumayang'ana pansi, mukupachika mutu wanu ndi kuyang'ana pa mapazi anu. Kapena, mwina mukuyenda mosokonezeka, mukuyang'ana foni yanu nthawi zambiri (kapena mukuyenda) mukuyenda.
Chithandizo: Tayang'anani mmwamba!
Kuyenda bwino kwa kuyenda kumakupatsani mpweya wabwino ndipo mumapereka mzere wautali wa thupi kuti muteteze mavuto anu, misana, ndi mapewa.
Chin pamene akuyenda - ziyenera kukhala zofanana ndi nthaka.
Maso anu ayenera kuganizira pamsewu kapena pamsewu 10 - 20 patsogolo. Mudzapewa mapepala a doo-doo, kupeza ming'alu mumsewu, malo omwe mungapezeko, ndipo musonkhanitse ndalamazo nthawi zina.
Kuyenda Kutha
Ngakhale mafoni athu apamwamba amapereka zambirimbiri ndikusunga, zimakhala bwino kuti tizisunga bwino m'thumba pamene tikuyenda. Pezani mabubu a bluetooth omwe amakulolani kuyendetsa nyimbo zanu ndi kutenga kapena kuyitanitsa pamene mukuyenda popanda kufunikira kugwiritsa ntchito foni yanu.
8 - Kuyenda Msoti - Kudalira
- Mukutsamira patsogolo kuposa madigiri 5
- Mumadalira.
- Mukuyendayenda kapena osadalirika.
Kumalo kwinakwake mukuwerenga kuti muyang'anire kutsogolo pamene mukuyenda. Kapena, mungakhale mukudalira mchiuno mwanu. Kupuma kutsogolo kapena kumbuyo kapena kugwiritsira ntchito msana wanu kusokonezeka kungathe kubweretsa ululu wammbuyo ndipo sikuthandizira kufulumira kapena njira yabwino.
Mankhwala Otsamira Pamene Akuyenda
- Imirirani molunjika koma momasuka, musamangidwe ndi kufanana ndi nthaka. Ganizilani za kuyenda wamtali. Ganizirani "kuyamwa m'matumbo anu, tch mumtundu wanu."
- Msana wanu uyenera kukhala ndi mphukira yachilengedwe, musamakakamize kuti mukhale mwangozi ndi kumbuyo kumbuyo.
- Limbikitsani minofu yanu ya m'mimba kupyolera muzolowera ndi zochitika zina kuti mutha kukhala wodzichepetsa.
Chitsanzo chathu pano chili ndi kuyendayenda kwakukulu komanso kusunga mutu wake ndi mkono wabwino.
9 - Njira Yoyenda - Zovala Zolakwika
Cholakwika: Inde, zovala zimakhala zovuta mukayenda. Nazi zina zolakwika zomwe mumakonda posankha zovala zanu .
- Nthawi zonse mumakhala ovala kwambiri kapena osakwanira, kutsirizitsa thukuta ndi chifuwa mu nyengo iliyonse.
- Mumayenda usiku mutabvala zovala zofiira komanso mulibe mikwingwirima yowoneka bwino.
- Palibe chipewa.
- Mukuvala nsapato zosavuta komanso zovala zolimbitsa thupi kuti muzigwira ntchito, choncho simukuyenda mobwerezabwereza patsiku la ntchito.
Machiritso - Zovala Zoyenera
Kuti mukhale otonthoza, valani mu zigawo . Chovala chamkati chiyenera kukhala cha nsalu monga CoolMax kapena polypropylene yomwe imatuluka thukuta kuchoka mthupi kuti iwonongeke - osati khonje, yomwe imaigwiritsa ntchito pafupi ndi khungu. Chotsatira chotsatira chiyenera kusungunula - shati kapena thukuta imachotsedwa mosavuta ngati mutatentha. Chotsalira chakunja chiyenera kukhala jekete yomwe imakhala yotsekemera, komanso yopanda madzi kapena yosagonjetsedwa m'madzi ozizira.
Mmene Mungakhalire Mapazi Anu
Kuvala Maulendo Akutentha Kwambiri
Onetsetsani madzulo, mdima ndi usiku : Kuti musamakhale chovala chokongoletsera, valani zovala zowonongeka zogulitsidwa mumasitolo kapena malo ogulitsira masitolo kapena muziika zovala zanu usiku. Nsapato zambiri zomwe zimathamanga zimakhala ndi zinthu zowonongeka, koma kafukufuku amasonyeza kuti ndi bwino kukhala ndi zinthu zingapo zoziwonetsera zomwe zikuwoneka kuchokera kumbali zonse.
Kusankha Kwambiri kwa Gear Walking Gear
Zipewa ndi zida zofunika. Amakukakamizani kuti muwotha mofulumira. Amatetezera mutu wa mutu wanu kuchokera ku dzuŵa - dera limene kuli kovuta kugwiritsa ntchito tsamba la dzuwa pokhapokha ngati muli ndi tsitsi, komabe mumatentha. Matizi ndi zikopa zimatetezeranso nkhope yanu ku dzuwa.
Valani kuti muziyenda bwino kuntchito. Kukhala pansi kwa nthawi yayitali kumakhudzidwa ndi kuwonjezeka kwakukulu kwa zoopsa zaumoyo, ngakhale mutasamalira ntchito yopatulira. Vvalani zovala zomwe mumakhala omasuka pakuyenda mwachidule maola onse, ngakhale ngati akuyenda pamalo anu mu cubicle. Pitani ku nsapato zotonthoza kapena mubweretse nsapato zabwino zomwe mungathenso kuyenda panthawi yopuma ndi masana.
10 - Kuyenda Msolo - Osamwa Zakudya
Simukumwa madzi okwanira, nthawi, komanso pambuyo.
Chithandizo: Imwani kapu ya madzi ola lililonse tsiku lonse kuti mukhale hydrated. Mphindi khumi musanayende, imwani madzi.
Mukamayenda mukamwa kapu kapena madzi ambiri maminiti 20.
Mutatha, imwani kapu kapena madzi awiri.
Pewani zakumwa za khofi musanayambe kuyenda, zimakupangitsani kutaya madzi, ndikukupangitsani kukhala osasinthasintha komanso kukupangitsani kuti muyambe kuyima panjira.
Mukayenda maola awiri, gwiritsani ntchito zakumwa zolimbitsa thupi ndi kumwa zakumwa zolimbitsa thupi mukamva ludzu.
Kuyenda mtunda wautali, kumwera mukamva ludzu ndikuonetsetsa kuti mubweretsanso mchere ndi zakumwa zakumwa m'malo momwa madzi okha.
Zambiri: Malangizo Okumwa kwa Maulendo Ataliatali
11 - Kuyenda Msolo - Kugonjetsa ndi Kusasintha
Inu mumayenda ndi kuyenda ndi kuyenda. Koma mwataya changu chanu. Mukumva wotopa, wokwiya. Inu nthawizonse mumakhala ndi zowawa ndi zopweteka. Mwinamwake mukuligonjetsa.
Chithandizo:
- Mpumulo! Kumbukirani kuti Lamlungu linali tsiku lachizolowezi chopumula? Pali nzeru mu zimenezo. Tenga tsiku limodzi kamodzi pa sabata. Amalola thupi lanu kukonza, kumanga minofu ndi mitsempha ya magazi yomwe imadyetsa iwo, ndi kusunga mphamvu kuti ikubwezeretseni mumsewu.
- Kugona ndi kofunikanso kuti mupindule kwambiri ndi ntchito yanu. Onetsetsani kuti mukugona mokwanira. Mwinanso mungafune kusankha ntchito kapena pulogalamu yomwe imasokonezanso tulo lanu .
- Kuyendetsa Kuyenda ndi Kuwombera ndi Kuchita Zojambula Zojambula: Kuyenda kumagwiritsa ntchito minofu kumbuyo kwa miyendo yanu - ng'ombe, nyamakazi, ndi minofu. Mungathe kudziletsa ngati simukuchita zochitika zomwe zimapanga makina anu monga bicycle, squats ndi mapapo.
- Mtundu Wanu Wopangira Ntchito: Ngati simungathe kuima tsiku loona, yesetsani kuchita masewera olimbitsa thupi, yoga , kapena kulemera kwa thupi m'malo moyenda ndi kumsika thupi .