Pamene Kuyenda Silikugwira Ntchito, Pano pali Njira Yomwe Ikutengere Ikani
Mwayamba kuyenda ulendo wa mphindi 30 masiku ambiri a sabata. Koma simukupeza zotsatira zomwe mumayembekezera. Kodi mungatani kuti muyambe kuyenda mofulumira kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi ?
Pamene Kuyenda Silikugwira Ntchito Mukufunika Kuwonjezera Mphamvu
Thupi lanu limasintha pokhapokha mutapeza kusintha kwachizolowezi. Thupi lanu lazoloŵera kuchuluka kwa masewera olimbitsa thupi omwe mukuwapatsa tsiku ndi tsiku.
Awa ndiwo mzere woyamba. Muyenera kuchita pamwamba pa maziko anu kuti thupi lanu lisinthe kwambiri.
Ngati mumadzithamangitsa mofulumira pamtunda wanu woyendayenda kapena powonjezera mapiri, zidzakakamiza machitidwe anu kuti ayankhe. Thupi lanu liyenera kutulutsa mphamvu yochuluka mu nthawi yayitali ndipo muyenera kugwiritsa ntchito mafuta ena osungidwa kuti muchite zimenezo. Thupi lanu lidzayankhira mwakumanga machitidwe atsopano ndi mphamvu zowonongeka kotero kuti zakonzeka kuthetseratu vutoli mtsogolomu.
Kuchita Khama Ndi Wachibale
Tonsefe tili ndi zosiyana zolimbitsa thupi ndi kuleza mtima. Kuti mudziwe ngati ntchito yanu ili m'dera lochita masewera olimbitsa thupi , muyenera kutengeka ndikuwona ngati muli pa 60 mpaka 85 peresenti ya kuchuluka kwa mtima wanu . Samalirani momwe mukuvutikira, ndipo ngati mukuyankhula mosavuta kapena ayi. Pezani maulendo omwe amakulepheretsani kuti mupitirize kukambirana pamene mukutha kuyankhula m'mawu amfupi, kenako mumange kuchokera kumeneko.
Ngati mulibe vuto loyankhula m'zinenero zonse, muli ndi mphamvu yofulumira kapena kuwonjezera mapiri kapena kutsika kuti mufike pamwamba kwambiri.
Mapiri Othamanga Mapiri
Wophunzitsa Lorra Garrick akuti kuphunzitsa kwa mphindi khumi ndi zisanu zokha za maphunziro apamwamba kwambiri nthawi yayitali. Mwachitsanzo, akusonyeza kuyenda mofulumira phiri, kenako akubwera pang'onopang'ono.
Bwezerani phirilo mmwamba ndi pansi popanda kupumula, kwa mphindi 15. Kupita mofulumira kudzakhala kocheperako koma cholinga chanu chimapangitsa kuti mupume movutikira kwambiri pamwamba pa phiri. Mudzatha kubwezeretsa pansi.
Kuzama Kwambiri Kuyenda Pamtunda
Pa njira yopanda pake, onetsetsani kuti muyenera kuyenda mofulumira musanafike poti mungathe kutulutsa mawu amodzi okha. Mukafika pamtunda uwu, pang'onopang'ono kwa mphindi imodzi kapena ziwiri, ndikufulumira kwa mphindi ndikubwereza. Pitirizani izi panthawi 30 mphindi. Ngati muli ndi zovuta kuyenda mofulumira mpaka kufika pamtunda umenewo, onani momwe mungayendere mofulumira kugwiritsa ntchito bwino, kuyendetsa mkono, ndi njira yamphamvu.
Kuwonjezerapo mphamvu ngati Flats ndi Osavuta
Ngati kuyenda kwanu mofulumira pazitali sikutanthauza kuti mtima wanu ufike m'madera amphamvu, Lorra Garrick akuwonetsa njira izi kuwonjezera nthawi zapamwamba:
- Yendani mapiri .
- Kukwezetsa mawondo anu kuti muzitha msinkhu.
- Valani chovala cholemera
- Chitani mthunzi wa mthunzi.
- Yambani ndizitsitsa zopinga monga mabenchi ndi miyala, pamene mukukhala ndi liwiro lalikulu.
- Kuyenda kovuta : Muziyenda mofulumira m'njira zosiyana, monga zomwe zimapezeka m'nkhalango ndi m'mapiri.
Kuthamanga Kwambiri ndi Ana
Ngati mukuyenera kubweretsa ana anu, ndiye:
- Gwiritsani ntchito pang'onopang'ono wapadera wokonzekera mwamsanga.
- Taganizirani kuyika mwana wanu mu paposa kapena thumba lapadera lomwe limakonzedwa kuti likhale ndi ana pamayendedwe.
- Ngati ana anu ali pa tricycles, musawalole kuti apite patsogolo panu, azikhala nawo kapena kuwatsogolera.
Zowonjezera: Kuthamanga Kwambiri Kwambiri pa Treadmill
> Zotsatira:
> Higgins S, Fedewa MV, Hathaway ED, Schmidt MD, Evans EM. Maphunziro a njinga zamapikisano othamanga kwambiri amachititsa kuti munthu asakhale ndi mphamvu komanso atha kuchepetsa amayi okalamba kwambiri. Kugwiritsa ntchito Physiology, Nutrition, ndi Metabolism . 2016; 41 (11): 1177-1183. onetsani: 10.1139 / apnm-2016-0240.