Malangizo othandiza, Njira, ndi Ntchito

Chidule cha Kuthamanga

Kuthamanga kumakhala kosangalatsa ndi mamiliyoni a anthu chifukwa ndi zabwino komanso zosavuta. Zonse zomwe mumasowa ndi nsapato zabwino komanso zolinga zoyambira.

Kuthamanga kungamawoneke mophweka kuti kukonzekera kuyambitsa ndondomeko yoyenda kungamveke mopusa. Koma kuphunzira zambiri za mawonekedwe abwino, momwe kuyendetsera kungakuthandizireni kukwaniritsa zolinga zanu zaumoyo, momwe mungakhalire bwino pamene mukuyenda, ndipo zambiri zingakuthandizeni kuti mukhale ndi chizolowezi chotsatira.

Phindu la Kuthamanga

Ambiri mwa anthu omwe amathamanga mwachibadwa amachitira zomwe zimapindulitsa, zakuthupi ndi zamaganizo . Ndili ndi "malo olowera" - simukusowa zipangizo zamakono, ndi zotsika mtengo , ndipo mukhoza kuchita pafupifupi kulikonse. Icho ndi ntchito yomwe imapitirira zaka; Sitichedwa kwambiri kuti tiyambe kuthamanga, monga anthu ambiri omwe atenga masewerawa amatha kuchita zaka 50, 60, komanso 70s.

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Nazi zina mwa zifukwa zambiri zomwe anthu amasankha kuthamanga:

• Ndi imodzi mwa njira zabwino kwambiri zopezera thupi labwino.
• Kuthamanga kumawotcha makilogalamu ambiri ndipo ndi njira yochenjera yochepera .
• Ndizokhazika mtima pansi kwambiri.
• Mungathe kuthamanga nokha kuti mukhale ndi mtendere ndi nthawi yokha, kapena ndi ena kuti muyanjana.
• Mumamasula maporophensi pamene akuthamanga ndipo (nthawizina) akukumana ndi wothamanga .
• Mukukwanitsa kukhala ndi thanzi labwino ndi kusintha monga mphamvu yamapapu, kuwonjezeka kwa kagayidwe kake, kuchepa kwa mafuta m'thupi, mphamvu yowonjezera, ndi kuchepetsa chiopsezo cha mitsempha ya m'mimba.

Mitundu ya Kuthamanga

Ambiri othamanga amachita chimodzi kapena zina mwa njira zotsatirazi:

• Kuthamanga Kumsewu : Imodzi mwa mitundu yotchuka kwambiri yothamanga, yomwe ikuyenda mumsewu imaphatikizapo kuyendetsa misewu yowongoka, misewu, ndi misewu. Ndilo njira yabwino kwambiri yogwiritsira ntchito-zonse zomwe muyenera kuchita ndikutuluka pakhomo lanu ndikuyenda.
  
• Kuthamanga kwa Treadmill : Njira yabwino kwambiri yothamangira panja nyengo ikakhala yoipa, kuthamanga pamtunda kumakhala kosavuta kusiyana ndi kutuluka panja ndipo kungakhale kokongola pamalumikiza anu. Makina ambiri opangira mapepala amathandiza othamanga kusintha kayendetsedwe kawo, kutsamira, ndi kukana kotero kuti athe kuyesa kuthamanga kunja ndikusinthasintha ntchito zawo kuti asatope .
  
• Kuthamanga : Ena othamanga amasangalala ndi kukondwera ndi mpikisano wochita nawo mpikisano wa pamsewu, kuyambira 5Ks mpaka theka ndi ma marathons onse. Ambiri mwa anthu amalowa m'mipikisano kuti asapambane (kapena kuyandikira), koma kukhazikitsa cholinga chawo ndikuchikwaniritsa. Ambiri omwe anali atagona mbatata akhala atasewera pa masewerawa ataphunzitsidwa pa ulendo wawo woyamba .
  
• Njira yothamanga : Kwa anthu amene amakonda kusangalala ndi malo okhala mwamtendere pamene akuchita masewera olimbitsa thupi, kuyendetsa ndi njira yabwino. Mtsinje umayenda nthawi zambiri popita kumadera osiyanasiyana, kuchokera kumapiri mpaka kumapiri. Oyendetsa masewera amatha kudzipeputsa mizu, kukwera pamwamba pa mitengo, kuthamanga mitsinje, kapena kudutsa m'mapiri.
  

• Tsatirani Kuthamanga : Ena othamanga ngati akuthamanga paulendo kuti akhale otetezeka komanso omasuka. Pa njira, simuyenera kudera nkhaŵa za magalimoto, mabasiketi, kapena zinyama, ndipo n'zosavuta kudziwa momwe mukuyendetsera. Njirayi ndi ntchito yabwino pazomwe zimayendetsedwa mwamsanga pamene mwakonzekera kuthamanga.

Momwe Mungayambire ndi Kuthamanga

Kaya mwangoyamba kumene kapena mukubweranso kwa nthawi yayitali, nkofunika kuyambitsa mosavuta ndi kumanga pang'onopang'ono kotero kuti mutetewe kuvulala. Nawa malangizi othandizira kuti muyambe pa phazi lamanja:

• Ngati mwakhala mtsogoleri kwa chaka chimodzi, funsani dokotala musanayambe pulogalamu. Ngakhale dokotala wanu atakhala ndi chizoloŵezi chochita masewera olimbitsa thupi, akhoza kupereka malangizo ndi zodziletsa.
  
• Valani nsapato zothamanga zomwe zikugwirizana bwino ndipo ndi nsapato zoyenera za phazi lanu ndi kayendedwe kake. Pitani ku malo apadera ogulitsira sitolo kuti mukonzekere nsapato zabwino kwambiri kwa inu.
  
• Khalani otentha musanayambe kuthamanga. Yendani kapena muzichita jekeseni kwa mphindi zisanu kapena zisanu, kapena chitani zozizira .
  

• Onetsetsani kuti mukutsatira malangizo othandizira chitetezo , monga kutsutsana ndi magalimoto pamene mukuyenda pamsewu.
  
• Yambani ndi kuthamanga / kuyenda , kapena kusinthana pakati pa nthawi yoyenda ndi kuyenda. Yambani ndi mphindi imodzi yokhala ndi mphindi imodzi yakuyenda, ndiyeno yesetsani kuwonjezera nthawi yoyendetsa. Pamene mumakhala omasuka kwambiri, pangani mawonekedwe onsewo.
  
• Sungani bwino, kukambirana mofulumira. Ngati simungathe kuyankhula muzolemba zonse, pang'onopang'ono. Ngati muthamanga nokha, yesani kuyankhula nokha.
  
• Pumirani mphuno ndi pakamwa kuti mutenge mpweya wabwino. Yesani kuchita kupuma kwa mimba kuti mupewe kumbali kapena kumbali.
  
• Ganizirani mafupipafupi m'malo mofulumira kapena kutalika. Pangani ndondomeko ya mlungu ndi mlungu kuti mukhale ndi chizoloŵezi chozoloŵera.
  
• Khalani otsika pochita zina zosavuta kuyenda kapena kuyenda mutathamanga. Kuwongolera pang'ono kumakuthandizani kupewa minofu yolimba.

Fomu yoyendetsa bwino

Kuthamanga ndi kayendetsedwe ka chirengedwe, koma kugwiritsa ntchito mawonekedwe abwino kumakuthandizani kuti mukhale opambana, kusunga mphamvu, ndi kupeŵa kuvulala ndi kusokonezeka.

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Nawa nsonga zamakhalidwe abwino:

• Sungani malo anu molunjika ndi omanga. Mutu wanu uyenera kukhala, mmbuyo wanu molunjika, ndi mapewa msinkhu. Sungani mapewa anu pansi pa makutu anu ndipo musamapitirire kumbuyo. Onetsetsani kuti simukutsamira kumbuyo kapena kumbuyo m'chiuno mwanu, zomwe ena othamanga amachita potopa.
  
• Mapewa anu ayenera kukhala omasuka komanso ozungulira kapena akuyang'ana patsogolo, osasaka. Kuzungulira mapewa kwambiri kutsogolo kumayesetsa kulimbitsa chifuwa ndikuletsa kupuma.
  
• Yang'anani patsogolo. Yang'anani maso anu pansi pafupi mamita 10 mpaka 20 patsogolo panu.
  
• Dzanja lanu liyenera kulumphira kumbuyo ndi kutsogolo kuchokera pamapewa anu, osati malumikizano anu. Gwiritsani mzere wanu kumbuyo ndikuwusiya kuti ubwerere kumbuyo. Dzanja lanu liyenera kukhala pafupi kudya msipu wanu pamene dzanja lanu likubweranso patsogolo panu.
  
• Pamene muthamanga, sungani manja anu ndi manja anu momasuka monga momwe mungathere. Mukhoza kuyika manja anu mofatsa, ngati kuti mukugwira dzira ndipo simukufuna kuthyola. Musatseke zida zanu chifukwa zingayambitse kupweteka m'manja, mapewa, ndi khosi.
  
• Yesetsani kusunga manja anu m'chiuno, pomwe pali kumene angapunthwitse chiuno chanu. Dzanja lanu liyenera kukhala pa angle ya digirii 90.
  
• Musakhale wothamanga wazonda kapena wopondereza. Ngati mutagwira zala zazing'ono, ana anu amatha kukhala olimba kapena mutatopa mofulumira, ndipo mukhoza kuyamba kumva ululu . Kuyenda pazitsulo kumatanthauza kuti mwasokoneza komanso mukutha, zomwe zimataya mphamvu ndipo zimapweteka. Yesetsani kukhala pansi pakati pa phazi lanu, kenako pitirizani kupita kutsogolo kwa zala zanu.

Cross-Training

Ndilo lingaliro losakaniza kusakaniza zochitika zina mu dongosolo lanu la maphunziro. Kuthamanga njinga, kusambira, madzi akuya, kuthamanga, kapena kugwiritsa ntchito mphunzitsi wa elliptical zonsezi ndizowonjezereka zomwe zingakuthandizeni kupewa kutentha. Maphunziro a pamtunda amathandiza kuthetsa magulu osiyanasiyana a minofu, kupewa kuvulala, komanso kusakaniza zochita zanu. Mphamvu-kuphunzitsa kamodzi pawiri pa sabata kungathandizenso popewera kuvulala .

Kuthamanga M'madera Oipa

Ngakhale kuti tonse tikukhumba nyengo yabwino, nyengo yozizira chaka chonse, tikudziwa kuti padzakhala nthawi zambiri pamene nyengo idzakhala yochepa kuposa yoyenera kuyendetsa. Nawa malingaliro a kukhalabe otetezeka ndi okhutira ndikupitirizabe kuthamanga:

Cold Weather Running

• Valani mu zigawo. Yambani ndi gawo lochepa la zinthu zopangidwa monga polypropylene, yomwe imapangitsa thukuta kuchokera mthupi lanu. Khalani kutali ndi thonje chifukwa zimagwira chinyezi ndipo zimakupangitsani kukhala wouma. Chipinda chamtundu, chakupuma, cha nylon kapena Gore-Tex chingakuthandizeni kuteteza mphepo ndi mphepo, pamene mutulutsa kutentha ndi chinyezi kuteteza kutentha ndi kutentha. Ngati kuli kozizira kwambiri, mufunikira choyika pakati, monga polar fleece, poonjezerapo.
  
• Phimbani mutu wanu ndi mathero. Kuvala chipewa kudzakuthandizani kutaya kutaya kwa dzuwa, kotero dongosolo lanu lozungulira limakhala ndi kutentha kwambiri kuti mugawire thupi lonselo. Valani magolovesi kapena mittens m'manja mwanu ndi masokosi otentha pamapazi anu.
  
• Musati muwerenge. Mudzasuntha mukamasunthira, choncho muyenera kumangokhalira kuyamwa mukamayamba kuthamanga. Ngati muli otentha komanso omasuka pamene mukuyamba, muyamba kuyamba thukuta kwambiri mwamsanga. Chikhalidwe chabwino cha thupi: Vvalani ngati kuti ndi madigiri 20 otentha panja kuposa momwe zilili. Pezani malangizo ambiri okhudza momwe mungavalire nyengo yozizira .

Hot Weather Running

• Zovala zoyera, zovala zosayirira zidzakuthandizani thupi lanu kupuma ndi kudziziritsa okha mwachibadwa. Zovala zolimbitsa thupi zimapangitsa kuti njira ndi mdima zikhale ndi kuwala kwa dzuwa. Valani nsalu zokometsera (osati pulotoni) chifukwa zimadetsa chinyontho kutali ndi khungu lanu kuti madzi ozizira azizizira. Ngati mukufuna kuvala chinachake pamutu mwanu kuti muteteze dzuŵa, valani mlonda. Chipewa ndi chovuta kwambiri komanso chimatentha kutentha. Pezani malangizo ambiri okhudza momwe mungavalire nyengo yofunda .
  
• Kuwonjezera pa kumwa madzi mukamva ludzu, mutha kugwiritsa ntchito madzi kuti muziziziritsa mukamayendetsa. Ngati mumatentha kwambiri, kuthira madzi pamutu panu ndi thupi lanu lidzakuzizirani mwamsanga ndipo zimakhala zotsitsimula pamene madzi akuphulika pakhungu lanu. Mawanga abwino kumwaza madzi ozizira ndi mutu wanu, kumbuyo kwa khosi lanu, ndi pansi pa manja anu.
  
• Patsiku lomaliza (kapena panthawi iliyonse yopanga masewera olimbitsa thupi), ganizirani nyengo. Mafunde otentha ndi amvula si nthawi yoti ayese kukakamiza kuyenda. Musayese kumenya kutentha. Pang'onopang'ono, tengani maulendo oyenda, ndikusunga khama lanu kuti nyengo yowonongeka. Ngati zikhalidwezo ziri zachiwawa, chitani mapepala othamanga , ngati ndizo zosankha.
  

Kuthamanga ndi Zakudya Zabwino kwa Othawa

Mutha kutaya madzi pogwiritsa ntchito thukuta, kaya ndi kuzizira kapena kutentha, choncho mumayenera kumwa nthawi, nthawi, komanso mutatha. Mukamathamanga, muyenera kumvetsera ludzu lanu ndi kumamwa mukamva ludzu. Ngati mukufufuza lamulo lachidziwitso chakumwa kwa madzi mukamathamanga, muyenera kutenga ma ounita anayi mpaka asanu pamphindi 20 muthamanga. Othawa akuthamanga mofulumira kuposa mailosi asanu ndi atatu ayenera kumwa ma ola asanu ndi limodzi mphambu asanu ndi atatu mphindi iliyonse.

Nazi malingaliro ena enieni a nthawi yaitali kapena mapikisano:

• Yambani kusungunuka masiku angapo musanapite nthawi kapena mtundu. Mutha kuthira madzi ozizira; simukuyenera kumwa zakumwa za masewera.
  
• Ola musanayambe kuthamanga, yesetsani kumamwa pafupifupi madzi okwanira 16 kapena madzi ena osakhala a caffeinated. Kusiya kumwa nthawi imeneyo, kuti mutha kumwa madzi ena owonjezera ndikuletsa kuima kuti mupite ku bafa mukamatha.
  
• Ngati mulibe madzi pamsewu wanu, muyenera kunyamula madzi anu. Onetsetsani zitsulo zamadzi zomwe mungagwiritse ntchito kuti muzisunga madzi anu mutathamanga. Komabe, ngati muthamanga mpikisanowu, simukuyenera kunyamula madzi anu enieni chifukwa pangakhale madzi akuyimira pa maphunzirowo.
  
• Pakutha nthawi yaitali (90 mphindi kapena kuposerapo), kudya kwanu kwa madzi kumaphatikizapo kumwa mowa (monga Gatorade ) kuti mutenge m'malo mwa sodium ndi mchere wina (electrolytes). Zakudya ndi electrolyte mu zakumwa zolimbitsa thupi zimathandizanso kuti mumve madzi othamanga kwambiri.
  
• Onetsetsani kuti mukutsitsimutsanso mutatha nthawi yaitali. Ngati mkodzo wanu uli wakuda chikasu, mwataya madzi. Sungani hydrating mpaka mkodzo wanu ndi mtundu wachikasu, monga mandimu.
  

Zomwe mumadya kale, nthawi, ndi muthamanga zimakhudza kwambiri ntchito yanu ndi kuchira.

• Musanayambe kuthamanga, muyenera kudya zakudya zochepa zomwe zimakhala muzakudya koma zowonjezera mafuta, mapuloteni, ndi ma fiber. Yesetsani kumaliza kudya mphindi 90 mpaka 120 musanayambe kuthamanga.
  
• Ngati mutha kuthamanga kwautali kuposa maminiti 90, muyenera kutengapo mphamvu zina zomwe mukuyaka. Lamulo lachiphindi ndikutaya makilogalamu zana pambuyo pa ola limodzi ndi ma calories 100 mphindi 45 iliyonse. Zakudya zopatsa thanzi zomwe zimakhala zosavuta kunyamula ndi kudya zomwe zimaphatikizapo zimakhala magetsi ndi masewera, masewera a masewera, kapena maswiti.
  
• Patapita nthaŵi yaitali, kubwezeretsa minofu glycogen (yosungidwa shuga), idyani carbu ndi mapuloteni mkati mwa mphindi 30 potsiriza kuthamanga kwanu. Chiŵerengero chabwino cha carbu ndi mapuloteni ndi 3 mpaka 1.

> Chitsime:

> Maharam, Lewis, MD, et al. "IMMDA's Revised Fluid Recommendations kwa Othamanga ndi Walkers."