Zifukwa ndi Zopangira Zowonjezera Kuthamanga Kwakuyenda Kwako
Kodi mukufuna kufulumira kuyenda kwanu? Nchifukwa chiyani mungapereke kulipira liwiro lanu? Kugwiritsa ntchito malangiziwa kukuthandizani kuyenda mofulumira ndi mogwira mtima, kutembenuzira zambiri zomwe mumachita mwamsanga. Njira yabwino ingapangitse kuti imveke mosavuta komanso madzi ambiri akuyenda, ngakhale kuti mukupita mofulumira.
Njira zotsatirazi zimabwereka kukhazikika kwabwino , njira yoyenera, kayendetsedwe ka mkono wamphamvu , kuyenda pamapazi, ndi zinthu zina zokayenda , koma popanda kuyenda.
4 Zifukwa Zambiri Zophunzirira Kuyenda Mwamsanga
Musanalankhule za njira zoyendamo mofulumira, ndi bwino kunena chifukwa chake mungakonde kuchita zimenezo! Zifukwa zochepa zofulumizitsa kuyenda kwanu zikuphatikizapo inu:
- Malizitsani kuthamanga kwanu mofulumira pa mtunda wokhazikika. Ngati mukuyenda njira yomweyo nthawi zonse, mudzachita mwamsanga. Ngati mukuyenda kwa nthawi yoikika, mutha kupita patsogolo ndipo motero mumayaka mafuta ambiri.
- Limbikitsani mtima wanu kufika pamsinkhu wochita masewera olimbitsa thupi . Izi zidzakuthandizani kuti mukhale ndi thanzi labwino pa kuyenda kwanu komanso kuchepetsa thanzi lanu.
- Yonjezerani kalori yomwe mumayaka panthawi yanu yoyenda mukuyenda mtunda wautali nthawi imodzi, kapena pakufulumira mpaka kufika pamene mukuyaka kwambiri ma calories chifukwa chogwiritsa ntchito minofu yambiri (mailosi 12 ndi mofulumira).
- Kutsirizitsa mafuko oyendayenda ndi chikondi kumayenda mu nthawi yabwino ndipo amatha kuchotsa abwenzi anu ndi okondedwa anu.
Sungani Kuti Muziyenda Mofulumira: Nsapato
Nsapato zanu zingakuchepetseni. Muyenera kutsimikiza kuti muli ndi nsapato zoyenera kuyenda mofulumira. Izi ziyenera kukhala zosasinthasintha komanso zopepuka. Kuti mutsimikizire kuti muli ndi zabwino kwambiri, phunzirani kusankha posankha nsapato zoyenera kuti muyende mofulumira .
Kodi Mukuyenda Mofulumira Bwanji Tsopano? Yerengani Mzere Wako Woyamba
Tengani miyeso yoyambirira kuti muwone momwe mwakhalira mofulumira tsopano ndikuwona zomwe mtima wanu ulili ndi pamene mukuyenda paulendo wapamwamba.
Mapulogalamu a foni amagwiritsa ntchito GPS kuti ayende mofulumira ndipo akhoza kukhala osalondola. Muyenera kuwunika mwadzidziwitsa nokha ma kilomita. Kuyenda / kuthamanga mpikisano kawirikawiri nthawi zambiri kumakhala koyenera, koma kawirikawiri kumakhala kotsika.
Mukhoza kugwiritsa ntchito nyimbo, kapena mukhoza kuyendera mtunda kapena kilomita kuti mugwiritse ntchito zida monga bomba lamoto, odometer, kapena GPS. Wotenthedwa ndi kuyenda kwa mphindi zisanu mpaka 10 kotero kuti mwakonzeka kuyendetsa mwamsanga. Dziperekeni nokha kawiri kapena katatu pamtunda uno kuti mukhale wabwino. Tengani mapulaneti anu kuti muwone zomwe mtima wanu ukuwombera uli kumapeto kwa mailosi.
Kuyenda mofulumira kumawoneka ngati ma kilomita atatu pamtunda wathu kapena mphindi 20 pa mailosi, koma kuti izi ziwonjezeke kuti zikhale zolimbitsa thupi mwakhama muyenera kuwonjezerapo makilomita atatu pa ora kapena mphindi khumi ndi imodzi.
Kutentha ndi Kuzizira-Kuyenda Mofulumira
Onetsetsani kuti mumaphatikizapo gawo lotentha ndi lozizira pa gawo lililonse. Yambani kuyamba kuyenda kulikonse pang'onopang'ono, mophweka. Gwiritsani ntchito maminiti asanu oyambirira kuyenda mosavuta ndikusintha kupita kumalo abwino. Mutha kuima pambuyo pa mphindi zisanu ndikukhalanso zovuta kuti mutsegule. Kumapeto kwa ntchito yanu yofulumira, muyambe bajeti zisanu mphindi zozizira kuti muthe kuyenda mofulumira ndikulola kupuma kwanu ndi mtima wanu kubwerera kuyambira.
Makhalidwe: Mutu wa Mutu ndi Msolo Kuti Muziyenda Mofulumira
Momwe mumagwirizira thupi lanu ndikofunikira kwambiri kuyenda bwino komanso mosavuta. Mukakhala ndi moyo wabwino, mudzapuma mosavuta ndipo mudzapewa ululu wammbuyo.
- Imani bwino.
- Ganizilani za kukhala wamtali ndi wowongoka, ndipo musatseke msana wanu.
- Musadalirenso kapena kukhala kumbuyo m'chiuno mwanu.
- Musadalire patsogolo (izi zimalimbikitsidwa ndi makosi ena koma oyenda ambiri amatha kutsamira patsogolo kwambiri).
- Pitirizani kuyang'anitsitsa, mukuyang'anitsitsa masitepe 20.
- Sungani chingwe chanu ndi kufanana ndi nthaka.
- Gwirani kamodzi kokha ndi kulola mapewa anu kugwa ndi kumasuka, ndi mapewa anu mubwerere pang'ono.
- Sungani m'mimba mwako. Sungani minofu yanu pamimba koma musadwale kwambiri.
- Tuck kumbuyo kwako. Sinthirani chiuno chanu patsogolo.
- Mutu wanu ukhalebe woyenda pamene mukuyenda.
- Mchuuno mwako udzasinthasintha kutsogolo kumbuyo pamene mukuyenda. Pewani kumbali ndi mbali kutsutsana zomwe zawonongeka kuyenda.
Kupititsa Nkhondo Kuyenda Mofulumira
Kugwiritsira ntchito manja anu moyenera kungalimbikitse kuyendayenda kwanu. Kumbukirani zomwe mwamuwona za powerwalkers nthawi zambiri amawonetsedwa pogwiritsa ntchito njira zosayenera.
- Sungani zitsulo zanu pa madigiri 90.
- Sula manja ako. Kenaka muwatseke iwo kumalo osungunuka pang'ono, osamangidwe mwamphamvu.
- Ndibwino kuti musanyamule chilichonse m'manja mwanu.
- Gwirani zitsulo zanu pafupi ndi thupi lanu.
- Dzanja lanu lidzagwira ntchito mosiyana ndi miyendo yanu. Dzanja lanu lamanja likubwerera pamene phazi lanu lakumanja likupita patsogolo. Tsekani maso anu ndipo mulole manja anu aganizire zoyenda zachilengedwe poyamba.
- Pogwiritsa ntchito mkono wambuyo, yonyengezani pang'ono ngati dzanja lanu likubwerera, dzanja lanu likufikira kumbuyo kwa thumba lanu.
- Pamene mkono wanu ukupita patsogolo, sungani bwino kupita patsogolo osati kudutsa thupi lanu. Zili ngati kutambasula dzanja. Mukhozanso kuganizira za kayendedwe ka koo-choo mmbuyo ndi mtsogolo. Njira iliyonse yowonongeka ikuwononga mphamvu.
- Pamene mkono wanu ukupita patsogolo, sungani msinkhu, musaukweze pamtunda wanu.
- Musaganizire mopitirira muyeso kayendetsedwe kam'mbuyo ka mkono wanu mpaka kumadalira.
Mtsinje Wokuyenda Mofulumira
Mapazi anu adzagwira ntchito mwakhama, pogwiritsa ntchito chidendene ndi chikopa kuti muthe kupyolera mu sitepeyo ndikupitiliza mwamphamvu pamapeto pake.
- Chitsulo chanu chiyenera kugunda pansi, musanayambe phazi lanu lonse.
- Gwiritsani bwino bondo lanu ngati phazi lanu likubwera.
- Chilonda chanu chitatha, phazi lanu limasunthira ndikuyendayenda kudutsa chidendene mpaka chala. Zidzasinthasintha nthawi zonse ngati nsapato zanu zimakhala zokwanira paokha.
- Pamene phazi lanu likudutsa chidendene mpaka chala, limadutsa pansi pa thupi lanu.
- Gawo lamphamvu la phazi lanu ndiloloka kumbuyo pamene phazi lanu liri kumbuyo kwa thupi lanu. Pamene muthamanga ndi phazi lakumbuyo, mwendo wanu ukupita patsogolo kuti mubwererenso ndi chidendene.
- Mphamvu ndi liwiro mu sitepe yanu zidzatuluka poti muthamangitse bwino ndi mwendo wanu wammbuyo .
Kuyenda Mofulumira
Kuti muziyenda mofulumira, mudzakhala mukuchitapo kanthu mufupikitsa nthawi m'malo mochita masitepe aakulu. Anthu ambiri amapanga zolakwika zowonjezereka pamene akuyesera kuyenda mofulumira. M'malo mwake, mudzasunga kutalika kwa chilengedwe chanu koma muphunzire kugwiritsa ntchito mwamphamvu.
- Mumafuna kuti mzere wanu ukhale wautali kumbuyo kwa thupi lanu, ndi chala chanu chithamangitse. Ziyenera kukhala zazifupi kutsogolo kwa thupi lanu, ndi kutsogolo kutsogolo pafupi ndi thupi lanu kusiyana ndi kupitirira.
- Yesani kusunga phazi lanu kumbuyo pansi kuti mupereke chotsitsa chathunthu ndi zala zanu.
- Pambuyo kukankhira kutali, phazi lanu lakumbuyo limadutsa pansi pa thupi ndipo mawondo anu amasinthasintha, kuyendetsa phazi patsogolo koma osati.
- Tsopano mawondo anu amasinthasintha ndipo bondo lanu likuwongoleratu kotero chidendene chanu chiri chokonzekera kulankhulana ndi nthaka pamtunda wanu wamtsogolo. Mutha kuganiza kuti mukuwonetsa ndekha nsapato zanu.
- Chitsulo chanu chiyenera kugunda pansi pafupi ndi thupi lanu. Panthawi imodzimodziyo, mwendo wanu wambuyo ukuyenda kudutsa mu sitepe ndikukonzekera kukankhira mphamvu ndi chala.
- Mchiuno mwanu muyenera kuzungulira mwachibadwa ndi mbali iliyonse kutsogolo, osati kumbali. Musayese kuwonjezera kulira kulikonse.
- Oyenda mofulumira amatenga zinthu zambiri, zing'onozing'ono m'malo mochita masitepe.
Kuyenda Pogwiritsa Ntchito Kufulumira
Ikani njira yanu yopita mofulumira kuti mugwire ntchito panthawi yopita. Pangani nthawi yanu mochulukira pamene mumagwiritsa ntchito njira yatsopano yogwiritsira ntchito thupi lanu, mikono, mapazi, ndi miyendo. Choyambira choyambirira chikanakhala kugwiritsa ntchito njirayi kwa mphindi khumi panthawi mutatha kutentha. Mungathe kutalika nthawiyi patatha masiku angapo ngati mulibe zowawa kapena zowawa zatsopano. Zithunzi za Shin zimakhala zachilendo mukasintha njira zanu zoyendetsera, choncho dziwani mosavuta poyamba.
Mukamanga nthawi yanu yofulumira kwa mphindi 20 mpaka 30 ndipo mumagwiritsa ntchito njira yatsopanoyi, mukhoza kuyamba kugwiritsa ntchito mwamsanga. Yesetsani izi zokhala ndi maulendo atatu oyendayenda mofulumira. Izi zidzakuthandizani kupita mofulumira ndikupanga mphamvu yanu yapamwamba kuti mupitirize kuyenda mofulumira.
Pansi pa Kukulitsa Kuthamanga Kwako
Pali zifukwa zingapo zomwe zimapangitsa kuti liwiro lanu liziyenda bwino, koma musanamange nsapato zanu, onetsetsani kuti ali abwino, ndipo yerekezerani kuti mukuyenda mofulumira. Kutenga nthawi kuti muwone momwe mukukhalira, kuthamanga kwa mkono wanu, ndi zomwe mukuchita ndi mapazi anu ndi ndalama zabwino za nthawi musanayambe kuyenda mofulumira.
> Zotsatira:
> Zolinga za Kuletsa ndi Kuteteza Matenda. Kuyeza Ntchito Yathupi Kulimbitsa. Kusinthidwa 06/04/15. https://www.cdc.gov/physicalactivity/basics/measuring/index.html
> Zolinga za Kuletsa ndi Kuteteza Matenda. Ntchito Yathupi ndi Thanzi. Kusinthidwa 06/04/15. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm