Njira Zoyendetsera Umoyo Wonse

Kuyenda kuti mukhale ndi thanzi labwino komanso thanzi labwino

Kuyenda ndi njira yambiri yozungulira. Kuyenda pa liwiro lirilonse ndi njira yowonjezera thupi lanu, kuyatsa makilogalamu , ndi kuchepetsa kuopsa kwa thanzi la kusagwira ntchito . Kuyenda galu, kuyenda mu paki, kapena kungoyenda pafupi ndi malo anu mosavuta kumakupangitsani kukhala achangu komanso kungakuthandizeni kukolola.

Muli ndi ubwino wochuluka wa thanzi, kuthamanga ndi kulemera kwa kuyenda poyenda mofulumira komwe kumakulowetsani kumalo oyendetsa masewera olimbitsa thupi.

Mukhoza kuphunzira kuyenda mofulumira pogwiritsa ntchito njira yoyenera, kuyendetsa mkono, ndi kumenyana. Akatswiri amalimbikitsa kuyenda mofulumira kwa mphindi 30 patsiku, masiku asanu kapena kuposerapo pa sabata kuti athe kuchepetsa thanzi labwino.

Zinthu Zapamwamba Zoposa 10 Zodziwa Zokhudza Kuyenda

1. Kuyenda Kungakuthandizeni Kuwotcha Mafuta ndi Kutaya Kunenepa : Mukamayenda kwa mphindi 45 muthamanga, thupi lanu liyenera kutentha mafuta osungidwa. Izi zimakuthandizani kuti musamadwale thupi, koma mutenge mafuta owonjezera .

• Momwe Mwayendetsera Mofulumira Momwe Mungagwiritsire Ntchito Motalika Kwambiri

• Malangizo 18 Omwe Amamwa Kuti Apeze Kuyenda Mogwirizana

2. Simungayende Kumanja : Muyenera kuyendayenda bwino, kuyendetsa mkono, ndi kuyenda mwendo kuti mupindule kwambiri popita. Pewani zolakwitsa 10 zoyendazi kuti mupeze zotsatira zabwino .

3. Mukufunikira Nsapato Zabwino Yoyendayenda : Pamene mutha kuyendetsa pafupi ndi nsapato zilizonse, mutha kuyenda bwino ndi nsapato zowonongeka zomwe zimagwirizana bwino .

4. Pedometer kapena Fitness Band Ingakulimbikitseni kuti Muziyenda Kwambiri : Kaya muvala Fitbit kapena pedometer ya sukulu yakale , mudzayenda kwambiri ngati mukutsatira mapazi anu tsiku lililonse. Ngati mutalowa masitepe 10,000 patsiku , mwinamwake mukukwaniritsa zolinga zolimbikitsidwa.

5. Kuyenda Pagmill Kumapereka Ntchito Yabwino : Mungapewe nyengo ndi zoopsa zina zakunja mukusangalala ndi kuyenda pamtunda .

6. Mungathe kuyenda 5K, 10K, Halat Marathon, kapena Marathon : Mipingo sizithamanga chabe. Zochitika zambiri zimalandiridwa kuyenda, zonse mofulumira komanso mopepuka. Momwe mungaphunzitsire ku 5K (3.1 miles) , 10K (6.2 miles) , hafu ya marathon (13.1 miles) , kapena marathon (26.2 miles) kuyenda .

7. Kuyenda ndibwino pazinthu zambiri za thanzi : Kuyenda kwa mphindi makumi atatu patsiku, kawiri pamlungu amalimbikitsa anthu omwe ali ndi nyamakazi komanso anthu omwe ali ndi shuga . Kuyenda nthawi zonse kumalimbikitsidwa kuti muteteze kapena musamakhale ndi thanzi labwino .

8. Mungayende Mutu kapena Mabwenzi Oyendayenda : Simukusowa timu kuti tisangalale kuyenda, koma ikhoza kukhala njira yabwino yolumikizana ndi ena ngati mukufuna kutero. Kuyenda nokha kapena ndi galu wanu ndi njira yabwino yolowera mwamsanga kapena kuchoka paulendo wautali, koma mungathe kupanga abwenzi oyendayenda kapena kujowina gulu loyenda .

9. Kuyenda Kungakulitse Maganizo Anu : Kuyenda kuyenda kungathandize kuthetsa nkhawa, kusintha maganizo anu , ndi kukulolani kuganiza bwino.

Pangakhale phindu lina ngati mukuyenda paki kapena chilengedwe.

10. Mungasangalale ndi machitidwe osiyanasiyana oyendayenda : Simufunikanso kuyenda mofanana nthawi zonse. Ngati mumasiyanitsa liwiro lanu komanso mwamphamvu, mutha kupeza zambiri zothandizira thupi. Gwiritsani ntchito masewerawa asanu ndi limodzi kuti muzisakanize.

Ngati Mudakonzeka Kuyambira Kuyenda

Kaya mukufuna kuyamba pulogalamu yoyendayenda kapena mukuyenda nthawi zonse, zimapindulitsa kugwira ntchito yanu yoyendayenda ndikuyendayenda kuti mupindule kwambiri. Oyamba amayamba kukonzekera ndi cheketi komanso zovala ndi nsapato zoyenera . Aliyense amatha kupindula pogwiritsa ntchito njira yabwino yoyendamo, kuyendetsa manja, ndi kumenyana. Gwiritsani ntchito ndondomeko kuti mupange nthawi yanu yoyendayenda ndikuchita njira yanu.

Anthu ambiri amayenda pamtunda wopalamula . Kunja, mukhoza kugunda njira yomwe mumaikonda ndikuwonjezera miyendo yoyenda bwino ndikusangalala ndi Nordic kuyenda , ngati mukufuna.

Kukhala ndi Moyo Wabwino Poyenda

Ngati mumayenda tsiku ndi tsiku, mudzatuta ubwino wothandizira kuchepetsa kuchepa komanso kukhala otanganidwa kwambiri.

Kuyenda kungathandizenso moyo wanu m'njira zina.

• Fufuzani malo anu pamapazi ndipo onani zomwe zikuchitika kuzungulira inu. Mudzapeza kuti simukuyenda mofanana kawiri . Pali nthawi zonse zinthu zatsopano zoti muwone.
• Pezani malo abwino oti muyende . Fufuzani njira zoyendamo, greenways, ndi misewu yoyenda pansi kuti mukondwere.
• Bweretsani banja lanu ndi anzanu. Kuyenda pamodzi ndi njira yabwino yolumikizana ndi ena.
• Yendani m'malo moyendetsa galimoto kwa maulendo angapo sabata iliyonse. Yendani gawo la ulendo wanu kukagwira ntchito kapena kusukulu . Chotsani galimoto kumbuyo kapena kuchoka kumayambiriro poyendetsa anthu. Yendani ku sitolo kwa zinthu zing'onozing'ono. Mudzapulumutsa ndalama ndikukhala ndi cholinga cholowa muzomwe mumachita tsiku ndi tsiku.
• Yendani kuyenda mwachikondi kuti mukweze ndalama chifukwa. Ikani njira zanu kuti mugwiritse ntchito bwino.
• Ngati kuli kovuta kuti muyambe kuyenda mu tsiku lanu, yesetsani kuyenda kwa mphindi 15 pa ntchito yopuma , kapena muziyenda nthawi yopuma masana .

Zotsatira Zotsatira za Moyo Wanu Wokuyenda

Mukakhala mukuyenda panyumba, kugwira ntchito kapena sukulu, mwina mukufuna kuyenda movuta kwambiri kapena kuyamba kuyenda pamapazi.

• Nsonga Zaumoyo ndi Chitetezo Chokwera pa Chiwonetsero Cha Mtendere

• Mmene Mungagonjetsere 8 Zifukwa Zambiri Zopewera Kupewa Kuyenda

• Konzani holide yopita . Maulendowa sayenera kumangokhala pa gombe kapena sitima ya sitimayo. Onjezerani kuyenda kumalo anu ogona ndikubwereranso kulimbikitsidwa ndikutsitsimutsidwa.
• Tengani ulendo wopita . Mukhoza kuyenda ku Camino de Santiago ku Spain, kudutsa ku England kapena ku Ireland, kapena kukasangalala ndi njira zina zoyendayenda.

Mawu Ochokera

Inu muli nacho ichi. Inu munayamba kuyenda musanalankhule mitu yonse. Pangani nthawi yanu yoyendayenda ndi liwiro mwakuya. Yambani ndi kuyenda kwa mphindi 10 mpaka 15. Mukangomva bwino, pangani nthawi yanu maminiti pang'ono pa nthawi iliyonse. Pang'onopang'ono ndi mofulumira amapambana mpikisano. Kumbukirani, pa liwiro lirilonse, mukuponya aliyense amene akukhala ndikuganiza kuti ayenera kuchita. Inde, kuyenda ndizochita masewera olimbitsa thupi .

Mukapitirizabe, mudzapeza zotsatira zophunzitsira zomwe mungagwiritse ntchito. Mutha kuyenda mofulumira komanso kumapiri. Zomwe zinkawoneka zosatheka miyezi iwiri yapitayi tsopano ndi chinachake chimene mungachite popanda nkhawa. Mudzasangalala ndi chidziwitso chodziwa momwe mungadzipangire nokha miyendo iwiri .

> Zotsatira:

> Zotsatira zochitika zokhudzana ndi thupi lachimereka kwa Achimereka: Khalani okhudzidwa, wathanzi, ndi okondwa: Khala otanganidwa, wathanzi, ndi okondwa . Washington, DC: US ​​Dept. ya Health and Human Services; December 11, 2008.

> Chigwirizano cha ku America cha shuga. Kuyenda - Malo abwino kuyamba! http://www.diabetes.org/food-and-fitness/fitness/types-of-activity/walking-a-reat-place-to-start.html. May 19, 2015.

> CDC. Zochita zathupi kuti mukhale wolemera wathanzi. http://www.cdc.gov/healthyweight/physical_activity/index.html. May 15, 2015.

> CDC. Kuchita masewera olimbitsa thupi. http://www.cdc.gov/arthritis/basics/physical-activity-overview.html.May 9, 2016.

> Kusokonezeka maganizo (kupweteka kwakukulu kwachisokonezo) kuvutika maganizo ndi nkhawa: Kuchepetsa zizindikiro. Mayoclinic . October 2014. http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495.