Momwe Mungatengere Kwambiri Kwambiri Kuyenda Kutha
Kodi mungatani mu maminiti 15? Mungayambe bwino pazochitika zomwe mukufunikira tsiku ndi tsiku kuti mukhale ndi thanzi labwino komanso thanzi labwino-ndipo mukhoza kutentha mpaka makilogalamu 100.
Bwanji Tiziyenda Mphindi 15?
Nyuzipepala ya American College of Sports Medicine imalimbikitsa mphindi 150 pamlungu kuti azichita masewero olimbitsa thupi monga kuyenda mwamsanga kuti akhalebe olimba . Amati mungathe kuchita izi panthawi ya mphindi 10.
Kuyenda kwa mphindi 15 kukupatsani nthawi yoyenera kuti muzitha kuyenda mofulumira. Pogwiritsa ntchito maulendo awiri kapena oposa 15 pa tsiku la ntchito kapena sukulu, mukhoza kukwaniritsa cholinga ichi.
Kuthamanga kwa mphindi 15 kuyatsa ma calories . Chiwerengero cha ma calories omwe mumayaka chimadalira momwe mumayendera mu maminiti 15 ndi kuchuluka kwa momwe mumayendera. Gwiritsani ntchito chithunzi cha calorie kuyenda kuti mupeze nambala yanu.
Kuyenda maulendo tsiku lonse kumathandiza kuthetsa kusagwira ntchito komanso kuopsa kwa thanzi la kukhala motalika kwambiri . Kafukufuku akuwonetsa kuti izi ndizoopsa zake.
Nsapato Yoyenda Kwambiri
Kuti mupindule kwambiri ndi kuyenda kwa mphindi khumi ndi zisanu, mutembenuke mu nsapato za masewera. Mukhoza kupindula ndi kuyenda kwa mphindi 15 kuvala nsapato kapena zidendene, koma mutha kukwanitsa kuyenda mofulumira ndi nsapato za masewera.
Mphindi 15: Yambani Modzichepetsa
Yambani masewera olimbitsa thupi mwa kuyenda mofulumira kwa mphindi imodzi kapena zitatu. Ngati mwakhalapo kwa kanthawi, izi zimakupatsani mpata wokutsegula minofu yanu ndikukonzekera mofulumira.
- Onetsetsani kuyendayenda kwanu : Mudzapindula kwambiri ngati mukuyenda bwino, mukuyamwitsa m'matumbo anu ndikukwera mumtunda wanu.
- Sungani mapewa anu, makamaka ngati mwathamanga pa kompyuta kapena pa desiki. Gwiritsani ntchito mapepala ndi mapepala kuti muwamasule.
- Maso anu ayenera kuyang'anitsitsa, osati pansi kapena pa foni yanu. Izi zidzachepetsa kupweteka pa khosi ndi mapewa ndikulola kuti mutenge mpweya wabwino .
- Mutha kutero musanayambe kapena mutayenda. Ngati mulibe nthawi yowonjezera, akatswiri ambiri amati zikhoza kukhala ntchito zawo zosiyana ndi kuyenda kwanu.
Mphindi 15: Yendani: Yoyenda Brisk Walk Walk
Pambuyo pa mphindi yanu yotentha , yesani kuyenda mofulumira. Imeneyi ndiyo msinkhu umene mukupuma kwambiri kuposa momwe mumakhalira koma mumatha kukambirana.
Mukufuna kukwaniritsa mtima wa 50 mpaka 70 peresenti ya kuchuluka kwa mtima wanu. Kuti muwone ngati muli pamtundu uwu, gwiritsani ntchito tchati chachinyumba choyang'ana pamtima kuti mudziwe chomwe chiwerengerocho chiyenera kukhala pa msinkhu wanu. Kenaka tengani mpweya wanu pakapita maminiti 10 kuti muwone ngati mukukwaniritsa msinkhu umenewo.
Sungani mphindi yomaliza ya kuyenda kwanu kuti mupite mofulumira kuti mufike mosavuta.
Mphindi 15: Yendani pafupipafupi
Mukhoza kuwonjezera nthawi yopita mofulumira kuti muyambe kuyima mtima wanu kufika pamwambamwamba ndi kuwomba mphutsi zamaganizo. Pambuyo pa mphindi yanu yotentha, yendani kuyenda mofulumira kwa mphindi zisanu. Kenaka tengerani kuyenda kwanu mofulumira momwe mungathere kwa masekondi 30.
Pepani mmbuyo mwamsanga kwa mphindi ziwiri. Bwererani mofulumira monga momwe mungathe kwa masekondi 30. Kulowera mofulumira kwa mphindi zisanu. Malizitsani mofulumira kwa mphindi imodzi.
Mphindi 15-Yendani: Miyendo yazitali
Mukhozanso kuwonjezetsa kuyenda kwanu mwa kuphatikizapo masitepe kapena mapiri. Konzani njira yanu kuti muthe kuyenda mofulumira kwa mphindi imodzi ndikuyenda mofulumira kwa mphindi zingapo musanafike masitepe kapena phiri. Onjezerani masitepe awiri kapena angapo pamasitepe pa nthawi ya mphindi 30 kapena mphindi imodzi yopita kuntchito yanu.
Konzani kayendetsedwe kanu kuti muthe kusuntha masitepe osuntha ndi kuyenda mofulumira kwa mphindi zitatu.
Ngati mulibe masitepe, mungagwiritse ntchito kutsika ndi kutsika pamtunda wamtali kwa masekondi 30 panthawi imodzi. Masitepe amagwira ntchito yotchedwa hip extensors, gluteus maximus, ndi zowomba kwambiri kuposa kuyenda pamtunda.
Gwiritsani Ntchito Fomu Yanu Yoyenda
Ngati muli ndi vuto loyesa mtima wanu kulowa m'dera loyendetsa bwino, gwiritsani ntchito ndondomeko zoyenera kuyenda mofulumira . Kugwiritsira ntchito manja moyenera kungapangitse kusiyana kwakukulu muyendo wanu woyenda .
Zowonjezera Zida?
Ngati mukufuna ntchito yochepa yopitilira, miyendo yoyenda bwino ndi njira yabwino yopititsira thupi kumtunda. Phunzirani kugwiritsira ntchito njira zamagetsi zoyendera kapena njira yowonjezera kuti muwonjezere mwamphamvu kuyenda kwanu.
Kuyenda ndi zolemera za manja kapena zolemera za minofu sikunakonzedwe . Sungani zitsulo zamanja zomwe mungagwiritse ntchito mutatha kuyenda ndipo chitani nthawi yayitali ndi yodalirika yamtundu wa thupi ndi magulu osakaniza kapena magulu otsutsa .