Kuchepetsa Kugonjetsa Kungakuthandizeni Kuyenda Kwanu Mwachangu
Mmalo mwa machitidwe abwino amadzimadzi, othamanga ena amakhala ndi kayendetsedwe kake. Kodi mungatani?
Ngati muthamanga pamene muthamanga, mutu wanu ndi thupi lanu likuyenda mmwamba ndi pansi kwambiri, zomwe zimawononga mphamvu zambiri. Nthawi yambiri mumlengalenga ikutanthauza kuti mukupita mochedwa kuposa momwe mungathere. Kukwera ndi pansi pansi pamene kuyendetsa kumatchedwa kuwonekera oscillation. Ndi gawo la kuyendetsa bwino.
Kuthamanga kwazowonjezera sikukutengereni patsogolo. Minofu ya m'mapazi yanu ikukukweza kwambiri pa "sitepe yoyendetsa ndege" yomwe ikuyenda mwamsanga kusiyana ndi yomwe ikuyenera.
Kusunthika kwakukulu kwambiri ndikutsika kwambiri pamimba mwendo ndi miyendo - makamaka quadriceps yanu kutsogolo kwa ntchafu zanu. Wopambana umadzikweza wekha pansi, chodabwitsa chomwe iwe umayenera kutenga pamene ukamathamanga ndipo mofulumira miyendo yako idzatopa. Mukuika nkhawa kwambiri pamapazi anu, mawondo, ndi mabotolo ndi masentimita owonjezera omwe mukukwera ndi pansi ndi sitepe iliyonse.
Mmene Mungachepetse Kuthamanga Kwanu
Chabwino, tsopano mukudziwa chifukwa chake simukufuna kwambiri pamene muthamanga, koma mungapeze bwanji zochepa? Yankho lalifupi ndilokuti mwachibadwa mumakhala bwino kwambiri ndipo simungapindule kwambiri mukamaphunzitsa. Thupi lanu lipeza chiyero chake chachibadwa ndipo inu mukuwona kuti kusintha kwanu kukuyendera komanso kuthamanga kwa masabata ndi miyezi.
Koma ngati mwathamanga mokhulupirika ndipo mukhalabe ndi zovuta zambiri, yesani njira izi. Pochepetsa kuchepetsa ndi kupulumutsa mphamvu, kuthamanga mopepuka, nthaka mofulumira, ndikuyang'ana pazowonjezereka. Yesetsani kuimitsa mapazi anu pansi ndi mafupipafupi. Akatswiri ena amati phokoso la 90, ndi phazi lanu lakumanzere likugwera pansi 90 pa mphindi, ndilo mlingo wa chiwongoladzanja womwe umapezeka mwa othamanga kwambiri.
Kufupikitsa zovuta zanu kudzakulepheretsani.
Manja anu akhoza kukuthandizani kuti mukhale ochepa komanso ochepa. Gwiritsani manja anu poyang'ana pa digiri ya 90 digiri ndikugwiritsanso ntchito posakaniza ndi kuchepa. Poika manja anu pansi ndi kufulumira, miyendo yanu imakhala pansi mpaka pansi - zotsatira zake zimakhala zochepa. Mudzachotsanso kuyendayenda ngati mukukweza manja anu ndi kusambira.
Komanso, onetsetsani kuti simukuyendetsa zala zazing'ono, zomwe ndizo chizoloŵezi china chomwe chingayambitse zambiri. Yesetsani kuyenda pamtunda (phazi), ndikuyendetsa kutsogolo kwa zala zanu. Akatswiri ena amadziwanso kuti ngati mutagunda chidendene, mukhoza kukhala ndi chizoloŵezi chosagwiritsidwa ntchito bwino ndipo mumadandaula kwambiri.
Gwiritsani ntchito kusintha kulikonse muzomwe mukuchita komanso phazi lachangu kwa nthawi yochepa chabe. Adzamverera kuti si achilendo poyamba ndipo simukufuna kutero. Pamene iwo akukhala achibadwa kwambiri mudzatha kuzichita kwa nthawi yayitali.
Zina mwazinthu zamakono zothamanga monga Garmin HRM-Run mtima wothamanga ndi kuthamanga kwa mphamvu zamagetsi zizindikiro zowonongeka, ma cadence ndi nthawi yothandizira pansi. Ngati mukufunadi kugwiritsira ntchito ntchito yanu, izi zikhoza kukhala njira yowunikira moyenera ndikupeza momwe mukuyesera kusintha kusintha kwanu.
Chitsime:
Moore, IS. "Kodi Pali Njira Yogwiritsira Ntchito Mavuto a zachuma? Kubwereza kwa Zinthu Zosinthika Zamoyo Zomwe Zimakhudza Kulemera kwa Mphamvu." Masewera a Masewera. 2016 Jan 27.