Njira Zabwino Zowonjezera Makalora Oposa Kuyenda Ndi Pang'ono Pangozi
Kodi mukuvala zolemera pamene mukuyenda njira yabwino yowonjezera kuyendayenda kwanu, kuyatsa makilogalamu ambiri akuyenda, kapena kutulutsa thupi lapamwamba mukuyenda? Yankho lalifupi ndilo ayi. Kugwiritsa ntchito zolemera kulikonse ndizolakwika.
Kuonjezera kulemera kwa thupi lanu kumawonjezera zotsatira za sitepe iliyonse, ndikuyika kupsinjika pamapiko anu, mawondo, ndi ziwalo za minofu. M'kupita kwa nthawi, izi zimapangitsa kuti azigwedezeka pamagulu.
Kafukufuku wina wa anyamata ndi atsikana achikulire adapeza kuti kuwonjezerapo 15 peresenti ya kulemera kwa thupi lanu kunapangitsa kuti mphamvu zokhudzana ndi thupi zitheke ndi 15 peresenti.
Pofunsa aphunzitsi ambiri, opaleshoni, madokotala omwe amapanga chithandizo chamankhwala, ndi akatswiri akuyenda, samalimbikitsa kuti azigwiritsa ntchito popita. Chitsanzo chimodzi ndi Dr. Jack Dryden, physiatrist ndi mkulu wa nduna ya ku Portland VA Medical Center. Onse amavomereza kuti kuwonjezera zolemera pamatumbo, mkono kapena phazi kungapangitse chiopsezo cha mavuto ndi kuvulala. Palibe mwa iwo amalimbikitsa nsapato zolemetsa zolemera. Pali njira zabwino zowonjezera thupi lanu ndi kutentha makilogalamu ambiri kudzera mukuyenda.
Anthu omwe amalimbikitsa zolemera ndi nsapato zazikulu ndiwo omwe akuyesera kuwagulitsa, osati akatswiri omwe akufunafuna thanzi lanu ndi thupi lanu.
Momwe Mungathere Kuwonjezerapo Malonda Pamene Mukuyenda
Kuwonjezera kulemera kudzakulolani kutentha makilogalamu ambiri pa mailo , koma pafupi 5 mpaka 8 makilogalamu ambiri pa mailosi pa mapaundi khumi aliwonse owonjezeredwa.
Yerekezerani izi kuti muyende mtunda wa makilomita 100-munthu wa mapaundi 100 amayatsa makilogalamu 15 pa kotala makilomita pang'onopang'ono pamene munthu wokwana mapaundi 200 amayatsa makilogalamu 30. Izi zimatenga mphindi zisanu zokha, ndipo simukuwonjezera chiopsezo chanu chovulaza.
Kugwiritsa Ntchito Thupi Kumtunda ndi Kuyenda
Zolemera zowona, manja, ndi mawonekedwe osiyanasiyana a pulley, zipangizo zosinthasintha, ndi zina zotero.
akudzipatseni nokha ngati mukuyenda bwino. Komabe, amakuphunzitsani kugwiritsa ntchito manja opanda mphamvu komanso osagwira ntchito poyenda. Phunzirani kulumikiza kwabwino mmalo mwake, zomwe zingakupatseni kutsika kwa toning ndi kukuthandizani kuti muzisuntha mofulumira komanso mosavuta ndi kumasula mapewa anu ndi khosi. Zachilengedwe, zopanda mphamvu zong'amba za manja zidzakuthandizani kuti mukhalebe kuyenda bwino.
Kenaka tengani mphindi zisanu kumapeto kwa kuyenda kwanu ndi zitsulo zamakono kapena chingwe chokanikira kuti mupange thupi . Mphindi zisanu zoterezi ndi mawonekedwe abwino ndi kuchuluka kwake kwa kulemera kudzachita zambiri kuposa kutulutsa thupi lanu.
Ngati mumakonda kuyenda ndi botolo la madzi m'dzanja mwanu, ganizirani mukunyamula pamwamba kapena chikwama mmalo momwe mukugwedeza dzanja limodzi ndi mapewa popanda kusinthanitsa vutoli.
Yendani Mofulumira Kapena Muziyenda Kwambiri
Ngati muli ndi nthawi yochuluka yoti muyende, ndiye kuti mukhoza kutentha makilogalamu ambiri ndi minofu yambiri poyesa kuyenda mofulumira kapena kumenyana . Kupitiliza mpikisano kumawotcha makilogalamu 30 peresenti kuposa kuyenda "nthawi zonse" kapena kuyendetsa chifukwa imagwiritsa ntchito ndi kuyimba magulu ambiri a minofu.
Thupi Loyenda Ndilo Kutsika Thupi Lalikulu Ndi Kutentha Zambiri Zamakono
Mitengo yoyenda imatulutsa thupi lapamwamba ndikuwotcha makilogalamu ambiri pamtunda kuposa kuyenda nthawi zonse.
Mitengo yoyenda ndiyo njira yabwino kwambiri kuposa kugwiritsa ntchito zolemera. Zosiyana kwambiri ndi zolemera za minofu ndi nsapato zazikulu-mitengo yoyendetsa imachepetsa kupsinjika pamaguno, mawondo, ndi m'chiuno. Mukagwiritsidwa ntchito bwino, amatha kuthetsa vutoli.
Kuyenda Zolemera
Ngati simukugwirizana ndi kugwiritsira ntchito zolemera, kusankha kwanu koyamba kuyenera kukhala chovala cholemera kapena chiuno chomwe chimagawira kulemera kwake pamtunda. Ngati mukufunadi kugwiritsira ntchito zikopa zazingwe kapena minofu kuti mutenge toning, sankhani zochepa kwambiri kuti muchepetse chiopsezo chovulaza.
Nsapato zazikulu kapena Zovala Zolemera
Makampani angapo akunyamula nsapato zolemera, nsapato zolemera , kapena nsapato zomwe zimakhala ndi malo aakulu kwambiri.
Pokambirana za nsapato izi ndi kinesiotherapists, opaleshoni zakuthupi, madokotala azachipatala, ndi akatswiri ena odalirika, aliyense amanena kuti ndizolakwika ndipo amatha kuvulaza. Musamaike pangozi izo, ziribe kanthu momwe malondawo akuyendera. Gwiritsani ntchito imodzi mwa njira izi kutentha makilogalamu ambiri ndi kutulutsa thupi lanu.
> Zotsatira:
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> Amayi KD, Smith JD. Zotsatira za ngolo ndi katundu ku nsapato zochepa za kinetics ndi zakuthupi pakuyenda mofulumira. Kupatsidwa malire. 2015 oct; 50: 207-211. lembani: 10.1016 / j.gaitpost.2016.09.012.
> Sugiyama K, Kawamura M, Tomita H, Katamoto S. Oxygen uptake, mtima wa mtima, kugwira ntchito, komanso electromyogram yowonjezera ya m'munsi ndi kumtunda pa nthawi ndi Nordic kuyenda pamtunda. Journal of Physiological Anthropology . 2013; 32 (1): 2. lembani: 10.1186 / 1880-6805-32-2.