Kukwera phiri si kophweka, koma nanga bwanji ngati phirilo liri pansi?
Ndicholinga choyendetsa anthu okwera mapiri omwe akufunsa funso: Kodi chimachitika ndi chiyani mukagwa pansi ndikugwada mofulumira momwe mungathere? Chotsatira cha izi ndikumadabwa chifukwa chake wina angafune kuchita izi ndipo yankho lake ndi lakuti: Chifukwa mungathe (ngakhale, ngati simungakwanitse, ndili ndi zosiyana m'munsimu).
Chifukwa Chake Mapiri Akudutsa
Mapiri okwera pamapiri ndi njira yabwino kwambiri yokonzekera kupirira cardio komanso kumanga mphamvu ndi mphamvu. Ichi ndikusunthira kwakukulu pamene mulibe zipangizo zambiri (kapena zina) ndikufuna njira yovuta yogwirira ntchito thupi lanu.
Anthu okwera mapiri amagwira ntchito mochulukitsa magulu ambiri, pafupifupi ngati kutenga thupi lonse lochita masewero olimbitsa thupi limodzi. Mapewa anu, mikono ndi chifuwa zimathandiza kuti thupi lanu likhale lolimba, maziko anu amathandiza kuti thupi lanu lonse likhale lolimba ndi qual yanu imakhala ndi zozizwitsa zogwira ntchito monga wopambana. O, komanso ndizochita masewera olimbitsa thupi, kotero mumatentha kwambiri.
Mmene Mungapangire Mapiri Akukuta
Pali njira zosiyanasiyana zochitira izi. Mwamba anga awiri ndi awa:
Tsamba 1 - Kuthamanga kwa Mapiri a Running
- Lowani pamalo apulumu , pa manja ndi zala.
- Manja anu ayenera kukhala pafupi ndi mbali, kutalika, osagwira ntchito ndikuyendera limodzi.
- Kuchokera pa malo awa, gwirani bondo lanu bwino mu chifuwa chanu momwe mungathere. Tsopano, sintha ndi kubweretsa zina.
- Kuthamanga maondo kutali ndi mofulumira momwe mungathere pamene mukutsitsa m'chiuno.
Tsamba 2 - Mgugu-Sinthani Mapiri Okula
Nthawi imeneyi nthawi zonse zimandivuta kwambiri ndipo zimakhala zovuta kwambiri kusiyana ndi momwe mumayendera mofulumira.
- Lowani pamalo anu apulaneti monga momwe zilili pamwambapa.
- Mukabweretsa bondo lanu lakumanja, gwirani chitoliro pansi.
- Pewani mapazi mumlengalenga ndikusintha mbali kuti phazi lamanja libwezere ndipo phazi lamanzere lili patsogolo.
- Kusunthika uku ndikuthamanga kwambiri kuposa kuthamanga, kotero pali zotsatira zambiri, zomwe zingapangitse mtima wanu kuthamanga kwambiri.
Ngati mukuchepetsanso kusamuka, zimakhala zovuta kwambiri chifukwa mukupanga malo apansi pansi, ngati izi zimapangitsa kuti mukhale osamala .
Kusiyanitsa kwa Mapiri Kumapiri
- Kutsika Kwambiri Phiri Pamwamba - M'mawu amenewa, mumayenda phazi limodzi, gwirani chala chakumapazi ndikuyendetsa phazi, kenaka musinthe mbali, kusunga izi pang'onopang'ono, kutsika kwachangu.
- Kuwongolera Mapiri Kusintha - Kutukula thupi lapamwamba pa sitepe kumatenga ena kulemera kwa thupi lapamwamba.
- Phiri limodzi la mapiri likuyendetsedwerapo - Sinthani kusunthira mochulukirapo pogwiritsira ntchito Chipangizo cha Gliding kapena chopukutira (ngati muli pamtunda wolimba) ndikungoyenda mwendo ndikutuluka pamene mukukhazikika ndi mwendo wina.
- Kuthamanga kwa Phiri la Sliding - Chisangalalo china (chabwino, chosangalatsa ndi chachilendo) ndizogwiritsa ntchito Gliding Discs kapena talasi kuti mutseke mapazi ndi kunja. Muzimva izi muzinthu zanu zochulukirapo kuposa nthawi zonse.
Zimakhala zosavuta kugwira ntchito anthu okwera mapiri kupita kulikonse. Pewani pulogalamu yanu yonse ya cardio kapena kuwonjezera pa zojambula zina za cardio kuti mupange mpangidwe wanu wokhazikika woyendayenda .