Pali mapindu ochulukirapo pamtunda wothamanga , ndipo ndi njira yabwino kwambiri kwa othamanga pamene zosokoneza nyengo ndi chitetezo zimapangitsa kuti zikhale zosatheka kuthamanga panja. Tsatirani malangizo awa kuti mupange mapulogalamu anu othamanga bwino, osangalatsa, ndi otetezeka.
Pamene mwakonzeka kuti muyambe, pano pali masewera asanu omwe akuthandizira kuti muzisunthira ndi kuphulika.
1 - Kutentha
Kuthamanga kapena kuyenda mofulumira, mophweka kwa mphindi 5-10. Ndiko kuyesa kungokwera pamtapalasi ndikuyamba ntchito yanu, koma muyenera kulola nthawi yotentha .
2 - Gwiritsani ntchito Kuunika Kwambiri
Ikani kukonda mapepala opatsiranapo 1% mpaka 2%. Popeza kulibe mphepo mkati, kumwera kwabwino kumafanana ndi kutuluka kunja. Inde, ngati mutangoyamba kumene, ndi bwino kuchoka ku 0% mpaka mutapanga thanzi lanu ndikuonjezera chitetezo chanu pamtunda.
3 - Musamapangitse kuti ikhale yochepa
Pa nthawi yomweyi, musayambe kutsika (kuposa 7%) - izi zingachititse Achilles tendon kapena kuvulala kwa ng'ombe. Komanso, musathamangire kutsika kwa 2% kuti mupitilire. Onetsetsani kuti mukusakanikirana ndi mapiri othamanga kwambiri.
4 - Musapitirize Kulembera kapena Kutonthoza
Anthu ena amaganiza kuti akuyenera kugwira pazitsulo pamene akuyenda kapena akuthamanga pa treadmill. Zowonjezera zilipo kuti zikuthandizeni kuti mutuluke komanso mutuluke pamtunda. Mukamayendetsa pamtunda, yesetsani mawonekedwe apamwamba pamtundu wanu mwa kusunga manja anu pamtunda wa 90 digiri, monga momwe mungakhalire mutakhala kunja.
5 - Kutsika Pansi
Zimakhalanso zosavuta kuchotsa pamtengo wopangira mapepala pamene mapulogalamu anu amatha ndipo mtima wanu umakhala wokwera. Gwiritsani ntchito mphindi zisanu kuyenda mofulumira kapena kuyenda kumapeto kwa kuthamanga kwanu ndi kulola kuti mtima wanu ukhale pansi pa 100 bpm musanachoke. Kuzizira kudzakuthandizani kupewa chizungulire kapena kumverera kuti mukusunthira pamene mutachoka pamtunda.
6 - Musadalire Pambuyo
Onetsetsani kuti thupi lanu likhale loongoka. Sikofunika kudalira patsogolo chifukwa choponderezera mapazi. Muyenera kuchotsa mapazi anu ku lamba musanachotsedwe ndi lamba. Ngati mukudalira kwambiri, mukhoza kutha ndi ululu ndi kupweteka kumbuyo.
7 - Samalani ndi Kulimbana Kwako
Pitirizani kuyenda mwamsanga ndi mwachidule kuti muthe kuchepetsa zotsatira zomwe zasinthidwa miyendo yanu. Yesetsani kukhalabe pakati pa miyendo ya mapazi kuti mutsimikizire kuti simuli chidendene ndikuwombera ndikudodometsa. Mungafunikirenso kukokomeza chitsitsinono chifukwa chosowa kupita patsogolo kumatanthauza kuti mapazi anu sangasunthike m'njira yozungulira.
8 - Yesetsani Kupititsa patsogolo Kuwerenga Kwanu
Zambiri zomwe mumatenga pamphindi, muthamanga kwambiri. Othamanga a Elite amayenda masitepe pafupifupi 180 pa mphindi. Ganizirani zowerengera zanu mwa kuwerengera kangati phazi limodzi limagunda lamba mu miniti ndikuphatikizapo chiwerengero chimenecho. Yesetsani kuwonjezera kuwerengera kwanu pa nthawi yomwe mumathamanga mwa kuyang'ana kutenga kapfupi, kuyenda mwamsanga ndikusunga mapazi anu pafupi ndi lamba. Zochita izi zidzakuthandizani kuthana ndi kudzipweteka pa tsamba lopukusa mapiritsi komanso ngakhale kusintha kuthamanga kwanu kunja.
9 - Mverani Nyimbo
Ngakhale kugwiritsira ntchito makompyuta pamtundu wothamangira kunja sikuli kotetezeka, kumvetsera nyimbo pamtunda wokhotakhota kungakhale njira yabwino yothetsera kusungulumwa ndikuyendetsa nthawi yaitali. Sankhani nyimbo zolimbikitsa ndikupanga masewera olimbitsa thupi - zidzakuthandizani kuti musapitirize kufufuza nthawi kuti muwone zambiri zomwe mukuyenera kupita.
S mpaka kunjenjemera? Yesani izi zokambirana za mphindi 30 zokha .
10 - Thirani
Mutha kutaya madzi ochulukirapo pamtunda wopalasula ndiye mutakhala mutatuluka panja chifukwa chokhala ndi mpweya wabwino kukuthandizani kuti mukhale ozizira. Sungani botolo la madzi mosavuta.
11 - Yoganizirani njira
Chinthu chinanso chodutsa nthawi pamtunda ndikutengera njira ya kunja yomwe mumayendetsa galimoto kapena kuyendetsa. Yerekezerani nokha kuti mukuyenda ndi kulingalira nyumba ndi zizindikiro zina zomwe mukudutsa. Sinthani kukhazikika komweko panthawi yomwe mukanakwera phiri.
12 - Musayang'ane pansi
Ndikovuta kuti usamayang'ane nthawi zonse kuti muwone nthawi yochuluka bwanji kapena mtunda umene mwasiya, koma ngati mukuyang'ana pansi, mawonekedwe anu adzavutika. Musayang'ane pa mapazi anu mwina. Mwinanso mumatha kuthamanga, zomwe zingayambitse kupweteka kumbuyo ndi kumutu. Kuyang'ana kutsogolo ndi njira yabwino kwambiri yothamanga, kaya muli pamtunda kapena kunja.