Zomwe Zimakhalira, Kuthamanga Kwambiri, Nthawi Zomwe Zimayendera
Mwaganiza kuti muyambe kuyendayenda kuti mukhale ndi thanzi labwino, ndipo tsopano mukusowa ndondomeko yomanga kuyenda kwanu kupirira ndi liwiro. Monga woyamba , muyenera kuganizira pa kugwiritsa ntchito njira yabwino yoyendamo ndi njira momwe mumakhalira nthawi yanu yoyendayenda.
Kuyenda mwakhama kwa mphindi 30 patsiku, kupitirira mphindi 150 pa sabata, akulimbikitsidwa ndi akuluakulu a zaumoyo kuchepetsa thanzi lanu la matenda a mtima, matenda a shuga, shuga, ndi zina.
Kuyenda mwakhama kwa maola asanu pa sabata kumagwirizanitsidwa ndi kuchepetsa kulemera kwa thupi komanso madalitso aakulu. Pa chifukwa ichi, muyenera kumangirira kuti muyende kwa ola limodzi pa tsiku, masiku ambiri a sabata.
Mungathe kumanga chizoloŵezi choyenda mwa kuyenda masiku osachepera asanu pa sabata ndikutsata njira zanu . Ngati muli ndi thanzi lopitirira, lankhulani ndi dokotala musanayambe pulogalamu iliyonse yatsopano.
Ndondomeko Yoyendayenda Yoyamba Kutha
Yambani kuyenda kumayendedwe anu. Mufuna kuyenda mofulumira kwa mphindi zingapo musanafulumire. Valani nsapato zokonzekera maseŵera ndi zovala zabwino. Mukhoza kuyenda panja, m'nyumba, kapena pamtunda.
Mlungu 1: Yambani ndi kuyenda kwa mphindi khumi ndi limodzi mosavuta. Yendani masiku asanu sabata yoyamba. Mukufuna kumanga chizoloŵezi, kusinthasintha kotero ndikofunikira. Pitirizani masiku anu opumula, monga kupanga tsiku 3 tsiku ndi tsiku tsiku lopumula.
Cholinga cha mlungu umodzi: 60 mpaka 75 mphindi.
Sabata 2: Yonjezani mphindi zisanu patsiku kuti muyende kwa mphindi 20, masiku asanu pa sabata. Kapena, mungafune kudziwonjezera nokha masiku ena, potsatira tsiku lopuma.
Cholinga cha mlungu umodzi: 75 mpaka 100 mphindi.
Sabata 3: Yonjezani mphindi zisanu patsiku kuti muyende kwa mphindi 25, masiku asanu pa sabata.
Cholinga cha mlungu umodzi: 100 mpaka 125 Mphindi.
Sabata 4: Onjezerani mphindi zisanu pa tsiku kuyenda kwa mphindi 30, masiku asanu pa sabata.
Cholinga cha mlungu umodzi: 125 mpaka 150 mphindi.
Nkhanu: Ngati mumapeza sabata iliyonse kuti ikhale yovuta, bwerezani sabata ija m'malo mowonjezera nthawi yambiri. Chitani izi mpaka mutha kuyenda bwino.
Omaliza Maphunziro: Mukatha kuyenda kwa mphindi 30 panthawi yabwino, mwakonzeka kugwiritsa ntchito zosiyana zosiyanasiyana kuti muwonjezere mwamphamvu ndi kupirira. Ndondomeko yochita masewera olimbitsa mlungu ndi mlungu imaphatikizapo kuyenda ndi miyendo yapamwamba, kuyenda mofulumira, ndi kuyenda kwautali.
Kodi Oyenera Kuthamangira Mofulumira Amayenda Bwanji?
Oyendayenda amayenera kuyenda mofulumira kuti ayambe kuyenda mofulumira . Umenewo ndiwo mphamvu zomwe zimagwirizanitsidwa ndi ubwino wathanzi wa kuyenda. Mphamvu yapamwamba nthawi zambiri imagwirizanitsidwa ndi kuyenda mtunda mu mphindi 20 kapena kuposerapo, pamlingo wa mtima wa 50 mpaka 60 peresenti ya kuchuluka kwa mtima wanu.
Kodi kuyenda mofulumira kumakhala ngati:
- Kupuma kwanu kuli kolemetsa kuposa kawirikawiri.
- Muthabe kupitiriza kukambirana pamene mukuyenda.
- Simukupuma.
Musadandaule ngati liwiro lanu likuchedwa mofulumira komanso kuchepa kwa mtima mkati mwa masabata oyambirira. Cholinga chanu choyamba ndicho kuyenda kwa mphindi 30 mpaka 60 tsiku popanda kuvulala.
Mudzawonjezera kufulumira komanso mwamphamvu pambuyo pake. Khalani osasinthasintha pafupipafupi komanso momwe mumayendera musanayambe kuyenda mofulumira. Inu mwinamwake mukupeza kuti kugwiritsa ntchito njira yabwino yoyendamo ndi kuyendetsa mkono kumapangitsa kuyenda mofulumira.
Ngati nthawi iliyonse mukumayenda mukukumana ndi zovuta, pitirizani kupitanso patsogolo ndikubwerera kumayambiriro anu. Dziwani chenjezo la zizindikiro monga matenda a mtima kapena kupwetekedwa ndipo funsani thandizo lachipatala ngati kuli kofunikira. Ndibwino kuti muwonjeze nthawi yanu yochita masewera olimbitsa thupi osati peresenti yoposa 10 patsiku.
Kodi Mungapite Kuti?
Mukangomanga nthawi yanu yoyendayenda komanso mwamsanga mukukonzekera.
Mukhoza kuphunzitsa kuyenda kwa 5K , yomwe ili makilomita 5 kapena 3.1 kutalika kwake. Iyi ndi mtunda wodziwika kuti chikondi chimayenda ndi kusewera kumathamanga ndipo zimatenga mphindi 45 mpaka ora kumaliza. Mukhoza kuyamba maphunziro kuti musangalale ndi zochitika izi mutakhala mukuyenda kuyenda mphindi 30 patsiku, masiku asanu pa sabata.
Mwinanso mungafunike kugwirizana ndi gulu loyenda kapena gulu kuti muthandize ena kuti ayende ndi kukulimbikitsani kuyenda ndi kuyenda kwanu kwatsopano.
> Zotsatira:
> Kodi Ndi Ntchito Yanji Yomwe Anthu Achikulire Amafunika? Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/physicalactivity/basics/adults/index.htm.
> Kuyeza Ntchito Yathupi Kulimbitsa. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.