30-Minute Kuyenda Ntchito
Nthawi yamadzulo ikhoza kukhala nthawi yabwino kuti muyambe kuyenda. Nazi malingaliro opindulitsa kwambiri pakuyenda kwa mphindi 30. Mphindi 30 mukhoza kutseka makilomita awiri kapena awiri (kapena 2 makilomita 4). Mukhoza kutentha makilogalamu 200 , malinga ndi mtunda ndi kulemera kwanu.
N'chifukwa Chiyani Tiyenera Kuyenda kwa Mphindi 30?
Akuluakulu a zaumoyo kuphatikizapo USDA ndi CDC amalimbikitsa pafupifupi mphindi 150 pamlungu kuti azichita masewera olimbitsa thupi monga kuyenda mwamsanga .
Ngati mumakonda kuyenda mofulumira nthawi yamasana masiku ambiri a sabata, mutha kukwaniritsa zofunikira zomwe zingakuthandizeni kuthana ndi zoopsa za umoyo wanu komanso kulemera kwambiri. Muyenera kuyesetsa kuti mukhale ndi maola 10 panthawi imodzi kuti muwerengere pa mlungu uliwonse.
Kukonzekera: Mapulani Anu Oyendetsera
- Kodi mungayende kuti kuti mukhale ndi zosokoneza zochepa? Mungagwiritse ntchito makina opondaponda, kuyenda m'nyumba, kapena kupita kunja. Sankhani njira yomwe ili ndi zochepa zolowera mumsewu ndi kuyima pamsewu. Ngati mudziwa kutalika kwake komwe mungayende mu mphindi 30, mukhoza kuyang'ana njira yozungulira. Ngati simukufuna, mungafune njira yayitali yomwe mungathe kubwereza kangapo.
- Sinthani nsapato za masewera : Mukhoza kuyenda mu nsapato zilizonse zomwe mumavala kuti muzigwira ntchito kapena kusukulu. Koma kuti mupeze njira yabwino yoyenda, ndi bwino kusintha nsapato za masewera. Malingana ndi nyengo, mungafunike kuvala chovala choyenera, chipewa, kapena kusintha mu zazifupi ndi t-shirt. Onani zambiri posankha nsapato zoyenda bwino
- Idyani pasanafike kapena pambuyo? : Anthu ambiri amakonda kuchita masewera olimbitsa thupi komanso kuyamba kudya pambuyo pomaliza. Ngati muli ndi njala ndi chakudya chamasana, tonthola njala yanu mwa kumwa kapu ya madzi, kapena mutenge chipatso cha chipatso. Chakudya chamasana mukatha kuyenda kudzadyetsa minofu yanu kuti athe kuchira ndikukula.
Konzekera
Yambani ndi kuyenda kosavuta kwa mphindi imodzi kapena zitatu. Gwiritsani ntchito nthawiyi kuti mutulutse kinks ngati mwakhala kapena mukuima nthawi yayitali.
Kuyenda bwino : Kulimbikitsani kuyenda kwanu mwa kusangalala ndi kumasula mapewa anu ndi kuyima molunjika, m'mimba mowirimbamo ndi kumapiri. Mukufuna kuti mutenge chithunzi chanu ndi maso anu.
Nanga bwanji kutambasula? Mungathe kudutsa mwachizoloŵezi chachidule pakapita maminiti angapo akuyenda. Koma mungathe kupulumutsa kutambasula kuti muchite mutatha kuyenda kapena ngati mukuchita zochitika pa nthawi ina.
Kuthamanga kwa Steady State Brisk
Yendani mofulumira kwa mphindi 10 mpaka 25, mutenge nthawi yokhala ndi mphindi imodzi kapena zitatu ozizira mofulumira.
Yerekezerani kuti mulowe mtima wa 50 mpaka 70 peresenti ya kuchuluka kwanu kwa mtima . Gwiritsani ntchito chiwerengero choyima mtima kuti mupeze manambala anu ndipo mutenge mimba yanu mutatha maola 10 kuti muyang'ane. Phunzirani kudziwa momwe izi zimakhalira-mukukhala kupuma kwambiri kuposa mwachibadwa, komabe mungathe kulankhula.
Ngati mukupeza kuti simukukwera mtima wanu m'deralo, yesani malangizo awa momwe mungayendere mofulumira . Pewani kuyenda mosavuta kuti mutsirize kuyenda kwanu.
Kuthamanga kwa Mphamvu
Kuwonjezera pa kuyenda mofulumira kapena kukwera masitepe kungapangitse kuti kalori ikuwotchedwe .
Izi ndi zosavuta kuzichita pazitali, piritsi, kapena njira yomwe mwaipanga. Mukatha kutentha mofulumira, yendani mofulumira momwe mungathe kwa masekondi 30. Kenaka pang'onopang'ono kuthamanga kwa mphindi ziwiri. Bwerezerani katatu kapena kanayi, ndikusiya nthawi yozizira.
Ngati mukufuna kugwiritsa ntchito masitepe a mphamvu, Gwiritsani ntchito masitepe omwe mungathe kumaliza mu masekondi 30-awiri kapena atatu pansi.
Kuyenda Kwambiri kwa Umoyo
Masiku ena mudzafuna kuti zikhale zosavuta. Mukhoza kukhala ndi mphindi 30 zokwanira kuyenda mofulumira. Ganizirani za kukhazikika kwabwino pa tsiku losavuta, ndikukhala ndi mpweya wathunthu .
Sungani Nthawi Yanu ya Chakudya Chakudya
Sinthani tsiku ndi tsiku kuti muteteze phokoso komanso kuti mukhalebe ovuta thupi lanu m'njira zosiyanasiyana.
Masiku ena otsika kwambiri masiku ndi masiku angapo. Ngati nthawi zonse mumagwiritsa ntchito timapepala, tilumikizani ndi kuyenda m'makontara kapena kuyenda kunja.
Pemphani Ena Kuti Azikuthandizani
Kuyenda paulendo ndizabwino, koma mukhoza kuyenda molimba kwambiri ngati muli ndi mtsikana akuyenda masana. Simungapeze zifukwa zochuluka kuti muyambe kuyenda ngati mnzanuyo ali wokonzeka kupita.