Kukhala ndi kukafika ndi njira yosavuta yochepetsera kumbuyo ndi kumapeto
Kuyezetsa ndi kukwaniritsa mayeso ndi njira yowonongeka yochepetsera.
Chifukwa chakuti kumapeto kwa kumbuyo ndi kumtunda kumakhala kofanana ndi ululu ndi kuuma kwa minofu, mayesowa angakuthandizeni kupeza chiopsezo cha munthu chakumva ululu ndi kuvulazidwa mtsogolo. Zagwiritsidwa ntchito pogwiritsira ntchito masewera olimbitsa thupi ndi ophunzitsira thupi kwa zaka makumi ambiri kuti aunike kusintha kwayomwe asanayambe pulogalamu yochita masewero olimbitsa thupi komanso kubwerezedwa pambuyo pa milungu ingapo kuti adziwe momwe zinthu zikuyendera.
Chifukwa chakhalapo motalika kwambiri, ili ndi deta yaikulu yokhala ndi zotsatira zogwirizana ndi zaka zonsezi. Pachifukwa ichi, anthu akupitiriza kuchigwiritsa ntchito poyerekeza kusintha kwa munthu pa zotsatira zake chifukwa cha amuna ndi akazi awo.
Chiyeso chokhala ndi kukafika chimakhala ndi otsutsa omwe amakhulupirira kuti sizothandiza kwambiri, kapena kuti "zenizeni," ndikusinthasintha, ndipo ndimagwirizana. Kodi ndi kangati kuti tifunika kukhala pansi ndi miyendo yathu molunjika patsogolo pathu ndikufikira zala zala? Ndikuganiza nthawi zambiri. Kumbali inayi, ndi kangati tifunikira kugwada ndikusankha chinachake (golfers, masewera a tennis, baseball), kulowa pamalo othamanga (kuthamanga kapena njinga zamoto), kapena kukakwera (mpira)? Izi ndi zitsanzo zenizeni zamoyo zomwe zimapangitsa kuti zinthu zikhale bwino. Koma kukhala ndi kufika sikuchita ntchito yabwino yoyezera bwino.
Kusintha kwatsopano kosinthika pakalipano kukukonzedwa, ndipo ophunzitsa ambiri ndi othandizira amagwiritsa ntchito mavoti awo ndi makasitomala.
Koma mpaka mayesero ena apadera otembenuka mtima amakhala ochepa, kukhala pansi ndi kukwaniritsa kungathandize kusintha kusintha kosintha kwa nthawi. Pogwiritsidwa ntchito pachifukwa ichi, ikhoza kukhala chithandizo chothandizira kuti mutha kusinthasintha.
Mmene Mungachitire Sitima ndi Kufikira Mayeso
- Mudzakhala malo apadera ndikufika ku bokosi la kuyesa.
- Yerekezerani mitengo pa Sit ndifike Mabokosi Oyesera
- Chotsani nsapato zanu ndi kukhala pansi ndi miyendo yanu itambasulidwa pamaso panu ndi mawondo molunjika komanso mapazi apansi kutsogolo kutsogolo kwa bokosi la mayesero.
- Pang'onopang'ono, mofulumira, khalani patsogolo pa chiuno, gwiritsani maondo anu molunjika ndikugwirana dzanja lanu mmwamba momwe mungathere.
- Lonjezerani momwe mungathere, lembani zotsatira mu masentimita, mupumule ndikubwereza katatu.
- Avareji zotsatira zanu pamasewero anu omaliza.
Zimene Mumakhala ndi Kupeza Zotsatira Zotsatira Zikutanthauza
Zotsatira zotsalira ndi zotsalira zikufaniziranso kusinthasintha kwanu pa nthawi komanso kuyerekezera mapiritsi anu ku zikhalidwe, kapena madera, chifukwa cha chikhalidwe chanu ndi zaka zanu. Kusinthasintha kokwanira kumakhudzidwa kukhala wokhoza kufika kwala zala zanu pamene mukuyendetsa miyendo yanu molunjika. Ngati simungathe kufika kumaso anu (chizindikiro cha 26 masentimita pa wolamulira), kusinthasintha kwanu sikunali kovomerezeka.
Khalani ndi Kufikira Zovuta Zambiri
Amuna Achikulire - amatsatira masentimita (masentimita)
- Pamwamba pa 34 = Ndibwino
- 28 mpaka 34 = Pafupifupi onse
- 23 mpaka 27 = Avereji
- 16 mpaka 22 = Pafupi
- Pansi pa 16 = Osauka
Akazi Akulu - amatha masentimita (masentimita)
- Pamwamba pa 37 = Ndibwino
- 33 mpaka 36 = Pafupifupi onse
- 29 mpaka 32 = Avereji
- 23 mpaka 28 = Pafupi
- Pansi pa 23 = Osauka
Pitirizani Kulimbitsa Mtima Wanu
Ngati muli osasinthasintha , mukhoza kuwonjezera kusintha kwanu mwakutambasula magulu akuluakulu a minofu katatu pa sabata.
> Zotsatira:
> American College of Sports Medicine. Malangizo a ACSM Oyesera Kuchita Zochita ndi Prescriptio n, Edition 7. Lippincott Williams ndi Wilkins: Philadelphia; 2006.
> Ntchito Yachilengedwe ya ku Canada Yoyesera ndi Kuyendetsera Moyo, 2 edition. Canadian Society yochita masewera olimbitsa thupi. 2001.
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 .