Ubwino Woyenda Uphill ndi Mmene Mungachitire Izo Moyenera
Oyenda ambiri amakhala ndi chiyanjano cha chikondi / chidani ndi kukwera phiri. Zimatengera khama kwambiri ndipo mumadziwa kuti mwinamwake mukuchita zabwino kwa thupi lanu. Koma changu chimenecho chimakuchititsani kukumbatirana, kukukutu, komanso mwinamwake kutuluka thukuta, zomwe mungasangalale nazo. Kodi ndi ubwino wotani kukwera kumtunda, ndipo mungachite bwanji bwino?
Ubwino Woyenda Uphill
- Kugwira Ntchito Zosiyana Mitundu Yambiri : Kuyenda kumtunda kumapangitsa minofu kutsogolo kwa ntchafu zanu komanso minofu yanu kusiyana ndi kuyenda pamtunda. Izi ndi zabwino kuti muyambe kusinthasintha minofu yanu, choncho musamangotenga zowonongeka ndi zonyansa zanu ponyalanyaza quadriceps yanu.
- Kuwotcha Makalora Owonjezera: Kuyenda kumtunda, mukuyaka makilogalamu 3 mpaka 5 pa mphindi pa zomwe mungayaka kuyenda pamtunda. Kusiyanasiyana kumeneku kwayeretsedwa ndi zofanana zamagetsi (METs). Kuyenda pa zochitika zolimbana ndi masewera olimbitsa thupi pa ma level 4.3 MET pamene mukuyenda kumtunda 5.3 MET kwa kalasi ya 5 peresenti ndi kuwonjezera 8 MET kwa masukulu kuyambira 6 peresenti mpaka 15 peresenti, ndikukulimbikitsani mofanana ngati mukuyenda.
- Kuwonjezeka Kwambiri: Kuyenda kumtunda kumawonjezera mtima wanu , ngakhale pang'onopang'ono, ndipo zimatha kuonetsetsa kuti kuyenda kwanu kumakhala kosavuta kwambiri kuti muthetse masewera olimbitsa thupi komwe mungapeze phindu lochepetsa thanzi labwino komanso kumanga thupi.
- Maphunziro Odziwika kwa Maulendo Odala: Ngati mutapita kumalo okongola, monga Camino de Santiago , ndi bwino kuphunzitsapo mapiri . Kuyenda kumtunda kudzakhala kosavuta kuti muzichita zambiri.
Malangizo Oyenda Kuphika
- Kutentha : Kukwera kudzagwira ntchito kwambiri minofu yanu. Adzakukwezerani komanso akuyankhira patsogolo. Ndi bwino kukonzekera kutentha ndi kuyenda pamtunda kwa mphindi zisanu musanayambe kutsika phiri.
- Fufuzani Zomwe Mukuyendetsa : Mofanana ndi njinga yomwe imasunthira ku gear yatsopano kuti ikwere mmwamba, fufuzani mapazi anu pamene mukukwera mmwamba. Izi zidzakupangitsani kukhala kosavuta kukweza thupi lanu kutsika ndi sitepe iliyonse.
- Kusunga kapena Kufulumizitsa Mlingo Wanu Wotsatira : Ndifupikitsa mapazi, simungathe kufika patali iliyonse. Mukhoza kusunga mlingo wanu, podziwa kuti zitenga nthawi yaitali chifukwa cha phirilo. Kapena, mukhoza kuyesa pang'onopang'ono, pang'onopang'ono paphiri ngati mukufuna kuyendetsa.
- Kudalira : N'kwachilengedwe kudalira phiri pang'ono, koma ngati mumadalira kwambiri mumadziletsa. Yesetsani kuti izi zikhale zochepa. Sungani msoti wanu m'chiuno mwanu. Musadalirenso kumbuyo monga momwe zidzasokonezere inu. Chifukwa china choti musamatsamira ndi kuti kudalira kutsogolo kapena kutsamira kumbuyo kumatha kuchepetsa kumbuyo kwanu.
- Musakweze Knees Wako Wapamwamba : Simukuyenera kuweramitsa mitu kuposa masentimita 6. Mukapeza kuti mukuwerama kwambiri, muyenera kuchepetsa mapazi anu.
- Kulimbikitsana : Mapiri adzakweza mtima wanu, kupuma, ndi kuyesera msinkhu monga minofu yambiri ikugwiritsidwa ntchito kuti ikunyamule limodzi. Pitirizani kuchita khama kwambiri pamene mungathe kulankhula m'zinenero osati kungotulutsa mawu amodzi. Izi zikutanthauza kuti mumapita pang'onopang'ono. Kumbali ina, mungathe kugwiritsa ntchito mapiri kuti muwonjezere nthawi yochuluka kwambiri muyendedwe lanu.
- Mtengo wa Mumtima : Mapiri ndi njira yabwino yopita pang'onopang'ono kapena kuyenda kuyenda bwino kuti apindule kwambiri. Onetsetsani kuchepa kwanu kwa mtima pamapiri kuti muwone momwe mitengo yambiri imayendera ngati kupuma ndi kupuma.
- Mitengo : Anthu ena amagwiritsa ntchito mitengo yopita kumtunda. Izi zingathe kuthandizira pang'ono kuchokera kumtunda wanu kukuthandizani kupita kumtunda. Zingakuthandizeninso kuti mukhale olimba pamene mukutha.
Zomwe Zimakwera Zimayenera Kutsika - Kupatula pa Treadmill
Ngati kukwera kwanu kumapangidwira pamtunda, simudzasowa kuyenda mumtunda (kupatula ngati mapulogalamu anu akukhala otsika).
Kunja mudziko lenileni, nthawi zambiri mumayenera kuchita zonsezi. Onetsetsani kuti muli ndi njira yolunjika yopita pansi . Bwerani mawondo anu ndipo mulole kuti mzere wanu ukhale wotalika pamene mutsika. Kutsika kumakhala kovuta pamabondo anu kusiyana ndi kukwera mmwamba.
> Chitsime:
> Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Chiwerengero cha Ntchito Zathupi. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (8): 1575-1581. lembani: 10.1249 / mss.0b013e31821ece12.