Kuyamba kuyenda kumalima ndi thanzi
Kodi mwakonzeka kuyamba kuyenda kuti mukhale ndi thanzi labwino komanso thanzi? Kuyenda mwamsanga kwa mphindi 30 mpaka 60 patsiku kumalimbikitsidwa kuti azikhala ndi thanzi labwino komanso kulemera. Nazi momwe mungayambire kuyendetsa thupi labwino.
Zida Zoyenda kwa Oyamba
Kuyenda ndizochita zolimbitsa thupi zomwe mungachite ndi zipangizo zochepa. Nazi zofunikira zomwe mukufuna:
- Kuvala nsapato zowonongeka, zosinthasintha, ndi zokhazikika. Ambiri omwe amayenda nsapato ndi ofunika.
- Zovala zoyenda bwino zomwe sizitha kuyenda. Nsalu zamagetsi zowonongeka zimasankhidwa osati m'malo mwa thonje.
- Treadmill kapena njira zotetezeka zoyenda kunja kapena m'nyumba
- Zida zokhazokha zimaphatikizapo pedometer kapena gulu lolimbitsa thupi kuti ufufuze maulendo anu ndi miyendo yoyenda kuti mukhale bata kapena kuti mupitirize kuchita masewera olimbitsa thupi.
Kuyenda Tsiku Lofulumira Loyamba 1
Tsiku loyamba lidzakhala ndi kuyenda kochepa.
- Yambani ndi kuyenda kwa mphindi 15 mosavuta.
- Mvetserani ku thupi lanu. Zindikirani zizindikiro zowononga za matenda a mtima kapena stroke ndi zizindikiro zowonongeka.
- Pamapeto pa kuyenda kwanu, chitani nthawi yowonjezera . Izi ndizotheka. Ngakhale kufufuza sikuwonekere kumathandiza kuchepetsa kupweteka kwa minofu kapena kuvulala, anthu ambiri amayenda kugwiritsa ntchito mapeto a kuyenda kuti apangitse kusintha kwawo.
- Lembani nthawi yanu yoyendayenda tsiku ndi tsiku , ndipo lembani momwe nsapato zanu zimamvera, momwe thupi lanu limamvera, ndi momwe zinalili zovuta kapena zovuta kuyenda kwa mphindi 15.
- Pa tsiku lanu loyamba loyenda ndi sabata yoyamba ikuyenda, mukhoza kukhala ndi ululu waukulu. Izi ndi zachilendo kwa anthu omwe ayamba kuyenda bwino.
Kuyenda Sabata Yoyamba Yoyamba 1
Yendani masiku osachepera asanu pa sabata pa mphindi khumi panthawi, ngakhale masiku ena muyenera kuchepetsa nthawi yanu.
- Yendani pafupipafupi sabata yoyamba, kumanga ntchito yoyendetsera ntchito musanayambe kugwira ntchito mwamsanga.
- Samalani ku mawonekedwe anu oyendayenda ndi mawonekedwe oyendayenda .
- Cholinga cha mlungu: Mphindi 60 mpaka 75.
Kuyenda Sabata Yoyamba Yoyambira 2
Onjezerani mphindi zisanu patsiku kuti muyende maminiti 20, masiku asanu pa sabata. Kapena mungakonde kudziwonjezera nokha masiku ena, ndikutsatira tsiku lopumula.
- Cholinga cha mlungu: Mphindi 75 mpaka 100.
- Pitirizani kugwira ntchito payendedwe lanu ndi mawonekedwe anu.
- Pambuyo pa mphindi zisanu pang'onopang'ono, yendani kuyenda mofulumira komwe mwina mukupuma koma mukutha kukambirana mokwanira pamene mukuyenda ndipo mulibe mpweya.
- Kumanga nthawi yanu yoyendayenda ndikugwiritsa ntchito mawonekedwe abwino kuyenda mofulumira kwambiri, choncho ngati mukufunikira kukhala kosavuta kuti mupeze nthawi yoyendayenda, mungagwiritse ntchito mosavuta.
- Mwasankha, chitani chizolowezi chowongolera mwatsatanetsatane patatha mphindi zisanu, kapena mutagwiritse ntchito mutayenda.
- Onjezerani m'mimba mwathuma masewera awiri kapena katatu pa sabata kuti mukhazikike minofu yanu ya m'mimba, yomwe idzakuthandizani kukhalabe ndi moyo wabwino.
- Ganizirani nsapato zanu zoyenda . Mungafunike kupeza nsapato zatsopano zomwe zikuyenera kuyenda bwino.
Kuyenda Sabata Yoyamba Yoyambira 3
Onjezerani mphindi zisanu patsiku kuti muyende maminiti 25, masiku asanu pa sabata.
- Yendani pang'onopang'ono, pitirizani kuyenda bwino.
- Cholinga cha mlungu: Mphindi 100 mpaka 125
- Pitirizani kutambasula ndikugwira ntchito m'mimba.
Kuyenda Sabata Yoyamba Yoyambira 4
Onjezerani mphindi zisanu patsiku kuti mupite 30 minutes, masiku asanu pa sabata.
- Yendani pang'onopang'ono, pitirizani kuyenda bwino.
- Cholinga cha mlungu: 125 mpaka 150 mphindi
- Pitirizani kutambasula ndikugwira ntchito m'mimba.
Nkhuku
Ngati mumapeza sabata lililonse kuti likhale lovuta, bwerezani sabata lija m'malo mowonjezera nthawi yochulukirapo mpaka mutha kuyenda bwino. Musalole kuti kuzizira kapena pulogalamu yotanganidwa zisokoneze dongosolo lanu labwino. Ngati simungathe kuyenda bwino, kuyenda kulikonse kudzakhala kopindulitsa. Gwiritsani ntchito nthawi yomwe mumakhala nayo mwa kuyang'ana njira zabwino zoyendetsera ndikuyenda, ngakhale mutayenda mwachidule.
Pambuyo pa Yambani Yoyamba
Mutatha kuyenda maminiti 30 panthawi yabwino, mukhoza kupitiriza patsogolo.
- Ndondomeko Yoyendayenda Yoyenda Sabata : Kukulitsa chikhalidwe chanu cha aerobic, liwiro, ndi chipiriro ndi ntchito zosiyanasiyana. Pamene ntchito yoyamba yofulumira inali yosavuta, mungathe kupita patsogolo pogwiritsa ntchito ntchito zolimbitsa thupi komanso ntchito yayitali.
- Mmene Mungayendere Mofulumira: Mukakhala mukuyenda bwino kwa mphindi 30 patsiku, masiku asanu pa sabata, mukhoza kuyamba kuyendetsa liwiro lanu. Kugwiritsa ntchito njira yoyenera ndi kuphunzira kugwiritsa ntchito mapazi anu mwakhama kuti muthe kudutsa mu sitepe kungakuthandizeni kuthamanga.
- Phunzitsani kuyenda kwa 5K : Mtunda wotchuka wa chikondi ukuyenda ndipo maulendo omwe amachitika ndi kusewera ndi makilomita atatu kutalika. Zidzatenga odwala ambiri mphindi 45 mpaka ola limodzi.
- Phunzitsani kayendetsedwe ka 10K : Mitundu yambiri yokonzedwa ili ndi mtunda wa makilomita 10.2 (6.2 miles), ndipo izi zingakhale zoyendayenda. Zimatengera oyendayenda ambiri mphindi 90 mpaka maola awiri kuyenda mtunda uwu.
> Zotsatira:
> American Heart Association Zokambirana za Ntchito Yathu mu Okalamba. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/KuvomerezaBasics/American-Heart-Asociation-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.
> Herbert RD, Noronha MD, Kamper SJ. Kutambasula kuti muteteze kapena kuchepetsa kupweteka kwa minofu mutatha kuchita masewera olimbitsa thupi. Dongosolo la Cochrane la Zosintha Zogwirizana . June 2011. doi: 10.1002 / 14651858.cd004577.pub3.
> Leppänen M, Aaltonen S, Parkkari J, Heinonen A, Kujala UM. Zothandizira Kuteteza Masewera Okhudza Masewera: Kukonzekera Mwadongosolo ndi Kusanthula Meta Zoyesedwa Zowonongeka. Masewera a Masewera . 2013; 44 (4): 473-486. lembani: 10.1007 / s40279-013-0136-8.