Kuyenda kwa aerobic ndi imodzi yomwe ndi yaitali komanso yokwanira kumabweretsa mtima wanu m'madera othamanga mtima ndikusunga mphindi 30 mpaka 50. Imeneyi ndipamwamba kwambiri pamtima, pakati payeso ndi yolimba kwambiri. Mudzayenda mofulumira, kupuma kwambiri ndi thukuta.
Muyenera kupatula mphindi 45 kwa ola limodzi kuti muyambe kuyenda, kutambasula, ndi kutentha.
Nthawi Yomwe Muyenera Kuyenda Aerobic Walk
Mukhoza kuchita izi popita tsiku lililonse. Pa masiku omwe ali pakati, ganizirani za thanzi lanu kapena kuyenda kwamtundu wonunkhira mafuta kapena musangalale ndi kuphunzitsidwa zolemera. Izi zimapangitsa thupi kuti libwererenso masitolo ogwiritsira ntchito mphamvu komanso kuphatikizapo phindu la ntchito.
Zimene Mukufunikira
Mungathe kuchita izi kuyenda panja kapena mkati pamsewu wopondaponda kapena woyendayenda. Mudzafuna kupeza njira yomwe mungathe kuyenda mofulumira popanda kusokoneza kwakukulu pamsewu wopita mumsewu, ndi zina. Kuti muyende mofulumira kuti mubweretse chiwerengero cha mtima wanu ku malo aerobic, mudzafunika nsapato zothamanga. Mudzafuna kuvala zovala zomwe zimakupatsani ufulu wa kuyenda komanso zomwe zimatha kutuluka thukuta. Chifukwa chakuti mudzatuluka thukuta, mudzafunika kunyamula madzi kapena kukhala nawo pakadutsa mphindi 20 kuti mudzadziwe nokha.
Kodi Mungatani Kuti Muzichita Zochita Pakompyuta?
- Yambani pafupipafupi kwa mphindi 5-10.
- Imani ndi kuchita ndondomeko yowongoka ndi yosinthasintha kwa mphindi zisanu.
- Pitirizani, kuyenda mofulumira zomwe zimabweretsa mtima wanu kufika pa 70-80% ya kuchuluka kwa mtima wanu (MHR).
- Imeneyi ndiyofulumira kumene mukupuma molimbika ndipo mumatha kulankhula mwachidule ziganizo zochepa.
- Yendani kwa mphindi 30-50 pamtunda uwu.
- Kutha pang'ono ndi mphindi 5-10 mosavuta.
- Kutsirizitsa ndi mphindi zisanu zochepetsera ndi zovuta kusintha.
Ubwino
Kuyenda kotereku kumapangitsa kuti thupi lanu likhale labwino kotero kuti mutha kuchita zambiri mwakhama komanso nthawi yaitali. Zimapangitsa chiwerengero ndi kukula kwa mitsempha ya mitsempha mu minofu ndikumanga mphamvu yanu yamapapu.
Pogwiritsa ntchito mphamvuyi, 50% ya makilogalamu anu otentha ndi mafuta, 1% ndi mapuloteni ndipo 50% ndiwo chakudya. Gawo la aerobic la ntchito yanu liyenera kukhala ndi mphindi 50 kapena zochepera kuti musamangidwe ndi lactic acid . Ngati mukufuna kugwira ntchito yotalikirapo kuposa ola limodzi, ndi bwino kuchepetsa kuyenda kwanu pang'ono.
Kuyesa Mtima Wanu Kufika pa Malo Aerobic Pamene Mukuyenda
Muyenera kuyenda mofulumizitsa kukweza mtima wanu mpaka 70% ya kuchuluka kwa mtima. Gwiritsani ntchito malingaliro athu pa momwe mungayendere mofulumira kuti muyambe kuyenda mwamphamvu. Pamwamba pamtunda, kuwonjezeka kwa kutsika kudzakukweza mtima wanu kuti muthe kupeza phindu pang'onopang'ono. Kunja, kupeza njira yomwe ili ndi mapiri ndi masitepe ndi njira imodzi, ngakhale kuti chiwerengero cha mtima wanu chikhoza kuchira pang'onopang'ono. Kuwonjezera miyendo yoyenda bwino kumatha kukweza mtima wanu.
Ngati muli kale munthu woyenerera, simungathe kutengera mtima wanu mopitirira 70 peresenti ya kuyenda kwa mtima mwa kuyenda. Mungafune kuwonjezera nthawi yopitiliza kuyenda popita patsogolo.