Mmene Mungachitire Njira Yoyendetsa / Kuyenda

Kaya ndinu watsopano kuthamanga kapena wothamanga, njira yopitilira / kuyenda ingakhale chida champhamvu, chothandizira kuti mukhale opirira komanso nthawi ya mpikisano. Othamanga kwambiri amayamba kuyamba kugwiritsa ntchito njira zoyendera chifukwa samakhala ndi kupirira kapena kuthamanga kwa nthawi yaitali. Ena othamanga amagwiritsanso ntchito kayendetsedwe ka kayendetsedwe kake pofuna kukweza miyendo yawo yonse, kukwaniritsa mapeto a kupirira, komanso kuchepetsa chiopsezo chawo chovulaza.

Mmene Mungachitire Njira Yoyenderera / Yoyenda:

1. Njira yoyendetsa / yoyenda ndi yosavuta: Mutatha kutentha ndi kuyenda kwa mphindi zisanu ndi zochita zozizira , muthamangire gawo lalifupi ndikuyamba kuyenda. Oyambawo akhoza kupanga gawo limodzi lalifupi kwambiri ndi maulendo aifupi, monga mphindi imodzi yothamanga, maminiti 7 akuyenda.
2. Pitirizani kubwereza chitsanzo chanu choyendetsa mpaka mutakuta mtunda wanu kapena nthawi. Mwachitsanzo, ngati mukufuna kuthamanga / kuyenda kwa mphindi 16, mutha kuyenda / kuyenda pa chiwerengero cha 1: 7 kwa miyezi iwiri. Onetsetsani kuti mukugwiritsa ntchito mawonekedwe abwino (amagwiritsira ntchito zigawo zanu zonse zoyendetsa ndi zoyenda).
3. Muyenera kuyambira gawo lanu musanayambe kutopa minofu yanu. Izi zidzalola kuti minofu yanu ipulumuke mwamsanga, zomwe zimapatula nthawi ndi mtunda womwe mungathe kuziphimba. Ngati mudikira mpaka mutatopa kwambiri, mutha kuyenda pang'onopang'ono ndipo zidzakhala zovuta kuyamba kuyambiranso.
4. Ngati mukufuna kupatula nthawi yanu yoyendayenda ndi yoyenda, mungagwiritse ntchito wotchi kapena chipangizo china chomwe mukufuna kuti muwonetsetse pamene mukufuna kusintha. Pulogalamu yosavuta yothamanga monga Timex Ironman ili ndi nthawi ya timer. Chida china chimene chimakonda pakati pa othamanga ndi Gymboss, kamphindi kakang'ono, kosavuta kugwiritsa ntchito kamene kamatha kujambula pa shorts, shati, jekete, kapena chipewa. Lembani mokweza kuti muyambe pomwe ndikuyimitsa nthawi yanu.

1. Pazigawo zoyendayenda, onetsetsani kuti simukuyenda mofulumira. Muyenera kugwiritsa ntchito mawonekedwe abwino ndikupukuta manja anu, kuti chiwerengero chanu cha mtima chikule. Mwanjira imeneyo, mutha kukhala ndi mtima wabwino wopanga thupi ndipo zidzasintha kuti musinthe mosavuta. Ngati mumasuka kwambiri panthawi yamayenda, zingakhale zovuta kuti mubwererenso kuntchito.

1. Pamene mukupitiriza ndi pulogalamu yanu yoyendetsa, yesetsani kuchulukitsa nthawi yomwe mukuyendamo ndikuchepetsa nthawi yanu yoyendayenda.
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2. Ngati mungakonde kuthamanga kwa mphindi 30 mosalekeza, yesani pulogalamu ya maulendo 8 oyambira .
3. Mutatha kukwanitsa kuthamanga kwautali, musamve ngati mukuyenera kusiya njira yoyendamo. Ena othamanga mtunda wautali amagwiritsa ntchito pophunzitsidwa ndi mafuko kuti athe kuchepetsa kupweteka kwa minofu ndi kutopa. Onetsetsani ndondomeko zomwe zili pansipa kuti muphunzitse mtundu wanu wotsatira:

Ndondomeko Yophunzitsa Kuyenda / Kuyenda:
Kuthamanga / Kuyenda Pulogalamu ya Kuphunzira 5K
Kuthamanga / Kuyenda 10K Maphunziro
Ndondomeko ya Maphunziro a Kalafu-Marathon
Pulogalamu Yophunzitsa Marathon / Kuthamanga

Mmene Mungagwiritsire Ntchito Njira Yoyendetsa / Kuyenda Pakati pa Mitundu

Kuti mugwiritse ntchito njira yoyendetsera / kuthamanga pa mpikisano, mukhoza kuchita zofanana zomwe mwachita pophunzitsa. Komabe, ena othamanga amakonda kusintha zinthu mkati mwa mafuko ndipo amatha nthawi yayitali. Mwachitsanzo, mungatenge ulendo wamphindi wamphindi 30 (kapena nthawi yambiri) kuyenda pamtunda uliwonse wa mailosi kapena madzi onse.

Onetsetsani kuti muzisamala ndikuchita bwino zomwe mukuchita poyenda / kuyenda m'mafuko. Mukamayima kuti muyende ulendo wanu, onetsetsani kuti palibe othamanga ena omwe amachokera kumbuyo kwanu chifukwa akhoza kukulowetsani pamene mukuchedwa.

Pita kumbali ya msewu, kapena malo a mpikisanowu komwe simudzakhumudwitsa ena amsinkhu.

Malangizo:

• Imwani madzi kumapeto kwa ntchito yanu kuti mubwererenso. Ngati kutentha ndi kutentha, muyeneranso kumamwa madzi (pafupifupi mamita 4-6) pokhapokha mutagwira ntchito.
• Gwiritsani ntchito kupuma kwanu monga wotsogoleredwa muzipangizo zanu. Muyenera kupitiriza kukambirana pamene mukuyenda ndipo kupuma kwanu sikuyenera kulemetsa. Sikuti mudzatha kuthamanga / kuyenda nthawi yaitali, koma mudzatetezanso mbali .

Zimene Mukufunikira:

• Nsapato zothamanga
• Madzi
• Choyimitsa nthawi monga wotchi kapena Gymboss

Kuulula

Pa Fit, olemba akatswiri athu adzipanga kufufuza ndi kulemba ndemanga zowonongeka ndi zosinthika zazinthu zabwino kwambiri pa moyo wanu ndi banja lanu.

Ngati mumakonda zomwe timachita, mutha kuthandizira ife kudzera mndondomeko yosankhidwa, yomwe imatipangira ntchito. Phunzirani zambiri za ndondomeko yathu yobwereza .