Momwe Mungayambitsire Kuthamanga - Buku Loyambira Oyamba

by Chithunzi; Yofotokozedwa ndi Richard N. Fogoros, MD

Njira Zosavuta Kudziwa Mmene Mungayendere

Kuyamba chizoloŵezi chatsopano kumatha kudzimva kwakukulu kwa munthu wothamanga. Ngati mukuwopsedwa kapena mukuopa kuti mutha kuyamba, musadandaule, izi ndi zachilendo. Mmalo moyamba chizoloŵezi chanu chochita mwakachetechete, ndi zothandiza kuti mudziwe zina zowunikira zokhudza kuyendetsa. Nazi zina mwazofunikira pakuyenda kuti zikuthandizeni kuyamba.

Kuyambapo

Musanatenge masitepe anu oyambirira, apa pali zinthu zofunika kwambiri zomwe muyenera kuzidziwa.

Ndondomeko Zophunzitsa Oyamba

Pamene mutayamba kuyamba, ndizothandiza kutsatira ndandanda. Pano pali ndondomeko zina zophunzitsira zomwe zili ndi oyamba kumene.

Phunzirani Kuthamanga Ndandanda ndi Mapulogalamu:

Ndondomeko Yophunzitsira Ya 5K: Mtunda wa 5K (3.1 miles) ndi mpikisano wabwino kwambiri wopita kumayendetsero oyambirira.

Pano pali ndondomeko za maphunziro 5K zokonzedwa kwa othamanga atsopano.

Mukakhala ndi chidziwitso chanu pansi pa lamba lanu, mukhoza kuyendetsa mtunda wautali wautali. Onetsetsani ndondomeko za maphunziro oyambira makilomita 5, 10K (6.2 miles), hafu ya marathon (13.1 miles), kapena marathons (26.2 miles).

Kuyambira Pulogalamu Yophunzitsa Maola 8K kapena 5:

Ndondomeko Yophunzira 10K:

Ndondomeko Yoyambira Marathon ndi Marathon Maphunziro Ophunzirira:

Mafunso Ofunsidwa kawirikawiri kuchokera kwa Othamanga Oyamba

Ndi zachilendo kukhala ndi mafunso ambiri pamene mukuphunzira kuthamanga ndikuyamba chizoloŵezi chatsopano. Nazi mafunso ena omwe anthu ambiri amathamanga.

Zogwiritsa Ntchito Zopangira Treadmill

Othamanga ambiri atsopano amayamba ndi kuphunzira kuyendetsa pawotchi. Pali zambiri zomwe zimapindulitsa , monga kusadera nkhaŵa nyengo yoipa kapena nthawi yomwe mukuyenda. Nazi zofunikira zina zokhudza momwe mungagwiritsire ntchito pamtunda.

Zakudya zabwino ndi Hydration kwa Oyamba Othamanga

Zakudya za munthu wothamanga sizothandiza kuti akhale ndi thanzi labwino, komanso kuti apititse patsogolo. Nazi zakudya zina zoyenera komanso malangizo othandizira othamanga.

Kodi Ndiyenera Kumwa Ndikumwa Masewera Pamene Ndikuthamanga?

Kutambasula

Kutambasula pambuyo pa kutentha pang'ono komanso mutatha kuthamanga kungathandize kupeŵa kuvulala . Nazi zofunikira zina zokhudza kutambasula:

Kukhalabe Wokhutira

Kusunga zolinga zanu kuli kovuta kwa aliyense wothamanga msinkhu, koma makamaka oyamba. Nazi njira zina zomwe mungapezeretu kudzoza kuti mupitirize kuthamanga.