Mmene Mungayendetse Mapiri Moyenera

Sungani Njira Yanu Yothamanga

Ngati ndinu mmodzi wa othamanga omwe akuwopa mapiri, mwina mwina simukugwiritsa ntchito njira zoyendetsera mapiri. Tsatirani njira izi kuti muthamangire phiri lokongola ndipo mukhoza kuyang'ana kutsogolo pamene mukuyenda.

Njira Zisanu za Kuthamanga kwa Mapiri

1. Musayambe kuganiza kuti mukufuna kumenyana ndi phirilo. Chinthu chofunika kwambiri kuti muthamangire mapiri bwino ndikusunga khama lanu (lomwe limathamangira pang'onopang'ono), kotero musataye mphamvu ndikutha mpweya pamwamba pa phiri (ndilo kulakwa kwakukulu pakati pa othamanga ).

1. Pamene mukuyandikira kukwera, onetsetsani kuti muli ndi mawonekedwe abwino . Mikono yanu iyenera kukhala yaying'ono ya 90 digiri ndipo iyenera kupita patsogolo ndi kumbuyo (kuyendayenda pamapewa), osati kumbali.
2. Msana wanu uyenera kukhala wowongoka ndi wokhazikika. Mukhoza kudalira kwambiri m'chiuno, koma onetsetsani kuti simukuwongolera.
3. Gwiritsani ntchito kusinthanitsa manja anu ndifupikitsa. Mwa kusunga mkono wanu pansi ndi kufulumira, miyendo yanu idzachepetsedwa pansi - kumayambitsa ndondomeko yochepa, mwamsanga.
4. Pamene mukufika pamwamba pa phiri, mukhoza kuyamba kuyambiranso. Ngati mutayendetsa bwino phirili, mutha kuyendetsa othamanga omwe adataya mphamvu zambiri pa phiri.
5. Njira yabwino yothetsera kutsika ndi kuyendetsa patsogolo pang'ono ndikuyamba mwamsanga. Osadalira ndikuyesa kudzipunthwitsa. Yesani kusunga mapewa anu pang'ono pamaso panu ndi m'chiuno mwanu. Ngakhale kuti mukuyesera kupitirira, pewani kutenga masitepe akuluakulu kuti musachepetse miyendo yanu.

Zambiri Zokhudza Mapiri: Zomwe Zingakuthandizeni Kutsika Kwambiri

Ubwino wa Kuthamanga kwa Mapiri : Ndimadana nazo mapiri? Nazi zotsatira zisanu ndi chimodzi za mapiri othamanga zomwe zingachititse kuti mutembenuke.

Mmene Mungayendetsere Kukwera kwa Mphiri : Mukhoza kulimbitsa mphamvu zanu ndikuwongolera mofulumira ndi kudalira ndikupitiriza kubwereza phiri. Ntchitoyi imagwiritsa ntchito mapiri a mamita 100 mpaka 200 (mamita 300 mpaka 600 kapena mamita atatu kapena atatu).

Mudzayendetsa ndi mawonekedwe abwino pamtunda wanu wa 5K kupita kumtunda, kenako mubwezere kuthamanga kapena kuyenda pansi. Ndi kubwereza ziwiri kapena zitatu kwa oyamba kumene ndi kubwereza 6 mpaka 10 kwa othamanga, mumapanga mapiri anu.

Mmene Mungayendetsere Kupita Kumapiri Popanda Hill: Ngati mukuphunzitsa mpikisano wokhala ndi mapiri koma mumakhala maofesi, mungagwiritse ntchito maulendowa kuti muphunzire mapiri popanda phiri.

Zokambirana za Mapiri a Treadmill : Inde, imodzi mwa njira zothamangira mapiri popanda kutuluka kunja ndi kugwiritsa ntchito treadmill. Kugwiritsira ntchito malonda a treadmill kungapangitse mapiri ndikukupatsani mpata wogwira ntchito pa phiri lanu lothamanga. Zowonjezera mapepala amapepala amakhalanso ndi kuchepa komwe kumayesetseratu kuyesa kutsika. Ngati mukukonzekera masewera olimbitsa thupi, ndibwino kuti muzichita zonse zomwe mukukwera komanso kutsika.
Zowonjezera: Kuphunzitsidwa kwa Mpikisano pa Treadmill

_Chitsime:

_{Johnny Padulo, Douglas Powell, Raffaele Milia, ndi Luca Paolo Ardigò. "Paradigm of Running Uphill." PLoS One 2013, 8 (7): e69006.}