Kodi mwakonzeka kuyamba kuyambiranso mutatha nthawi yaitali? Kaya mwatenga nthawi yaitali kuti musamathamangire chifukwa cha kuvulala, pulogalamu yotanganidwa, kapena kuti mulibe zolinga, apa pali malingaliro othandizira kuti mubwezeretse mofulumira.
Ngati mutangothamangitsidwa kwa kanthawi kochepa, monga sabata kapena awiri, ndipo simukumva ngati mukuyenera kuyambiranso, onani ndondomeko izi kuti mubwererenso kumapeto kochepa .
1 - Lowani gulu la Running
Ngati mwathamanga nokha m'mbuyomo, yesetsani kuwonjezera zomwe mumalimbikitsa (ndi kupeza zambiri zina zabwino ) poyendetsa ndi ena. Fufuzani ndi malo omwe mumakhala nawo masitolo kapena masitolo kuti muone ngati akupereka gulu lothamanga. Mitundu ina yamtunduwu imapereka gulu lina lomwe likutsogolera mpikisano. Kapena, fufuzani gulu lophunzitsira chikondi - mudzapeza anthu ambiri kuti athandizane ndi kuthandizira chifukwa choyenera.
2 - Tsatirani Pulogalamu Yophunzitsa
Pamene mutangoyamba kuthamanga, mwinamwake mwatsata ndondomeko yoyamba yophunzitsira kuphunzira momwe mungathamangire ndikuthandizani kukhalabe olimbikitsidwa. Ngakhale kuti adathamanga kale, othamanga ambiri omwe atha nthawi yaitali akuthawa amapeza zothandiza kutsatira ndondomeko yoyamba kuti athe kukhazikitsa chizoloŵezi chozoloŵera ndikupewa kuvulala. Nawa ndondomeko zoyamba zomwe mungafune kuyesa:
- Masabata 4 Kuthamanga Mmodzi Mile kuti zatsopano ziziyenda
- Masabata atatu ku Mphindi 30 Yoyendetsera Oyamba kumene angathe kuthamanga kwa mphindi
- Masabata 4 Kuthamanga Milili Awiri Oyamba Omwe Angathe Kuthamanga Makilomita awiri
- 5K Kuthamanga / Kuyenda Phunziro la Oyamba kumene angathe kuthamanga kwa mphindi zisanu panthawi
- Ndandanda ya Maphunziro a Ophunzira Oyambira a 5K ngati mungathe kuthamanga makilomita imodzi
3 - Phunzitsani Kuti Pangani Makhalidwe Abwino
Kuphunzitsa pamtunda pakati pa masiku anu othamanga ndi njira yabwino kwambiri yowonjezera chipiriro ndi mphamvu zanu popanda kuvulaza koopsa komanso koopsa. Zitsanzo za ntchito zabwino zophunzitsira anthu othamanga monga kusambira, kukwera madzi , kupalasa njinga, kuyenda, kuphunzitsa mphamvu, yoga , ndi Pilates. Sankhani zinthu zomwe mumakonda kuti mudziwe kuti muzisunga.
4 - Pewani Kuchita Zochepa Kwambiri
Ambiri othamanga kuchoka kuvulala amadzivulaza chifukwa amachulukitsa milege mwamsanga. Ngati mwakhala mukuthawa chifukwa chovulala, onetsetsani kuti muli ndi chilolezo kwa dokotala wanu kapena wodwalayo asanabwerenso. Funsani uphungu wawo momwe muyenera kukhalira nthawi zambiri komanso kangati.
Ngati simukutsatira ndondomeko yophunzitsira, pendani makilomita anu kuti musapitirire ndi kuvulala. Pa masabata angapo oyambirira, musathamange masiku awiri mzere. Mukhoza kutenga tsiku la mpumulo kapena kutsika sitima pakati pa kuthamanga. Musati muwonjezere ma kilomita yanunthu mlungu uliwonse ndi 10 peresenti pa sabata. Pitirizani kuthamanga kwanu pafupipafupi, mofulumira kukambirana kwa masabata asanu ndi limodzi kapena asanu ndi atatu, mpaka mutakhala ndi maziko abwino.
5 - Pangani Chizoloŵezi cha Kuthamanga
Pambuyo pa nthawi yayitali, zimakhala zovuta kuti mubwererenso kuntchito. Koma ngati mutatenga njira zothetsera chizoloŵezi, monga kukonzekera kwanu kuthamanga pa kalendala yanu ndi kudzipatsa nokha mphotho yazing'ono, mukhoza kupanga ndodo yoyendetsa. Pezani malangizo ambiri momwe mungakhazikitsire chizoloŵezi .
6 - Sankhani Short Race
Mukakhala ndi masabata angapo ogwira ntchito pansi pa lamba wanu, sankhani mpikisano wokonzekera. Yambani ndi chinachake chaching'ono, monga 5K, musanalembetsere kwautali wothamanga.
Kukhala ndi mpikisano pa kalendala kudzakuthandizani kukhalabe olimba kuti mupitirize kuthamanga. Onetsetsani kuti mutha kuitanitsa mnzanu kapena wachibale kuti azichita nanu, kuti muwonjezere zolinga zanu (ndi zosangalatsa).
7 - Musataye mtima
Zingakhale zokhumudwitsa kulingalira za zomwe munachita kale zomwe mukuchita komanso momwe iwo sagwiritsidwira ntchito panopa. Musadzipweteke nokha ndi kudzikanikiza nokha kuti mufike kumtunda wanu wakale. Ikani zolinga zatsopano, zazing'ono kuti mukhale okondwa pofika pa zochitika zazikulu ndikukhala ndi chidaliro chachikulu pamene mukupitirizabe kuthamanga. Adzakhala ndi nthawi yochuluka yophunzitsa ndikugwira ntchito yomenya PRS yanu. Yesetsani kukhala osangalala pamene mukuyesetsa kuti mukhale ndi thanzi labwino pang'onopang'ono komanso mosamala.
Ngati mukudziona kuti mukukhumudwa chifukwa cha kupita patsogolo kwanu, lankhulani ndi anzanu achifundo omwe akukumana nawo mwachidziwitso nthawi zina. Ndipo dzikumbutseni kuti mumayamika komanso mumasangalala kukwanitsa kuthamanga konse, ngakhale kuti simunayende mofanana.