Ngakhale kuthamanga kumawoneka ngati maseŵera osavuta (kungovala nsapato ndikupita, chabwino?), Pamakhala mpikisano wabwino kwambiri wophunzira. Pamene mukuyamba kuyenda, mukhoza kumanjenjemera, osatetezeka, komanso pang'ono. Pofuna kukuthandizani mu masewerawa ndi kupewa zinthu zosokoneza, apa pali mfundo 14 ndi malangizo omwe othamanga onse ayenera kudziwa.
1 - Chotuku si nsalu yabwino yosambira zovala.
Kuthamanga zovala kwabwera kutali kwambiri kuyambira masiku a malaya a thonje, akabudula afupiafupi, ndi mathalauza otuluka thukuta omwe amanyowa ndi thukuta ndipo angayambitse kutentha . Tsopano iwo amapangidwira kuchokera ku nsalu zopangira monga spandex ndi polyester, zomwe ziri bwinoko kuposa thonje pakutuluka thukuta. Nsalu zina ndizosautsa , kotero kuti musamanyowe ndi kununkhira.
Onaninso:
- Mmene Mungapitirizire Kuthamanga Kwako Zovala Zochokera Kukumva Kudwala
- Zimene Sitiyenera Kuvala Kuthamanga
2 - 2. Kupuma koyenda sikunama.
Ndikumva othamanga atsopano akunena zinthu monga, "Sindikufuna kuyenda!" ngati kuyenda kumakhala ngati kuponya thaulo. Kaya mukungothamanga kapena muli mu mpikisano, palibe manyazi pakuyenda pang'onopang'ono. Kwenikweni, kugwiritsa ntchito njira yoyendetsera / kuyenda kungakhale njira yopindulitsa kwambiri kuti mukhale omasuka komanso opirira.
3 - kuvala nsapato zoyenera komanso masewera olimbitsa thupi zimapangitsa kusiyana kwakukulu.
Kuvala nsapato zoyenera ndizofunika kuti mutetezedwe ndi kuvulazidwa. Pitani ku sitolo yodalirika kuti mukonzekere nsapato zoyendetsa bwino za mtundu wa phazi lanu.
Ngati ndinu wothamanga wamkazi, mumamva bwino komanso mumakhala otetezeka mukamachita masewera olimbitsa thupi .
4 - Panthawi inayake pamene muthamanga, mumayenera kugwiritsa ntchito bafa mosayembekezereka.
Ngati mukuwopa zipinda zam'nyumba zosungiramo katundu kapena malo osungira osungirako masitolo, mungafunikire kudutsa posachedwa. Mwayi ndikuti mumayenera kuthamanga mumodzi mukamatha nthawi ina.
Zimakhala zachilendo kwa othamanga kukhala ndi mtima wofuna kugwiritsa ntchito zipinda zosambira chifukwa amamwa madzi ambiri asanathamangire kapena akuvutika ndi magulu othamanga . Zikakuchitikirani, musamachite manyazi kuti muthe kusokoneza nthawi yanu yopuma - kulandila ku gulu!
Onaninso: Mmene Mungapewere Kupita Kuti Muzitha Kuthamanga Panthawi Yothamanga
Zomwe Zimayambitsa Kuthamanga
5 - Simungatengeke kumbali kumwa madzi akumwa muthamanga.
Oyendetsa ena oyambirira samakonda kumwa madzi pamene akuthamanga chifukwa akuda nkhaŵa kuti atenga chidutswa pambali mwawo (amadziwika ngati kutsamira kumbali ). Mbali zimayambira, zomwe kawirikawiri zimapweteka pansi pa nthiti, sizimayambitsidwa ndi madzi akumwa. Nthawi zambiri zimakhala zotsatira za kupuma bwino .
Ngati muthamanga mphindi 30 kapena pang'ono, simukusowa kumwa madzi muthamanga. Koma ngati muthamanga nthawi yaitali, makamaka nyengo yofunda, muyenera kumamwa madzi mphindi 20 kapena kuposerapo.
Onaninso: Kuthamanga ndi Kuthamanga
6 - Kuthamanga sikukupatsani chilolezo choti mudye chilichonse chomwe mukufuna.
"Kodi mumathamanga marathons? Muyenera kudya chilichonse chomwe mukufuna!" ndi chinthu chomwe ndimamva nthawi zambiri kuchokera kwa osakhala othamanga. Pamene kuthamanga kumawotcha makilogalamu ambiri, ndithudi sakupatsani chilolezo choti mudye chilichonse chomwe mukufuna tsiku lonse. Ena othamanga atsopano amaphunzira izi mwanjira yovuta, pamene amatha kulemera pambuyo pa miyezi ingapo kuti ayambe kuthamanga. Onetsetsani kuchuluka kwa makilogalamu omwe mumasowa ndikugwiritsanso ntchito kudya zakudya zathanzi .
Ngati mukuyesera kuchepetsa thupi (kapena kuti mukhalebe wolemera), yesetsani kujambula zochitika zanu ndi kalori muzolemba - mudzakhala ndi chithunzi chabwino cha makilogalamu angati omwe mukuwotchera. Ndipo kufufuza chirichonse kudzakupangitsani inu kulingalira kawiri musanadye zakudya zambiri zapamwamba, zakudya zamtengo wapatali mutatha kuthamanga.
7 - Marathon ndi 26.2 miles.
Zimakhala zachilendo kumva osathamanga akunena za mpikisano wa mtunda uliwonse ngati "marathon", monga, "Ndikufuna kuchita chimodzi mwa ma maratoni 5K." Ngati izi ndi zomwe munachita musanayambe kuthamanga, ndiye kuti tsopano ndi nthawi yabwino kusiya chizoloŵezichi. Mpikisano wothamanga, mwa kutanthauzira, ndi mtundu wa 26.2 miles. Kotero mafuko okha omwe ali 26.2 miles ayenera kutchedwa marathons. Mphindi wa marathon wa hafu ndi 13.1 miles. Mitundu ina imatchulidwanso ndi maulendo awo, monga mtundu wa 5K (3.1 miles) ndi mtundu wa 10K (6.2 miles).
Onaninso: Zinthu 10 Zosayenera Kuthamanga Othamanga a Marathon
8 - Mudzavulazidwa nthawi ina.
Yesetsani kutenga njira yogwira ntchito kuti mugwire ndikuganiza kuti mudzavulazidwa nthawi ina. Mudzadziwa bwino pamene thupi lanu likusonyeza kuti chinachake chalakwika. Anthu othamanga omwe amaganiza kuti ali osagonjetsedwa, nthawi zambiri amanyalanyaza zizindikiro zowononga, amawapweteka, samadzipangira okha , ndipo amatha kuvulaza kwambiri.
Onaninso: Njira 7 Zowononga Kuvulaza
9 - Muyenera kutsutsana ndi magalimoto.
Ngati muthamanga pamsewu, onetsetsani kuti mukuyenda mosiyana ndi magalimoto. Mudzakhala otetezeka kwambiri ngati mutha kuona magalimoto akubwera kwa inu m'malo mokhala nawo kumbuyo kwanu. M'madera ena, sikuti ndi nkhani yosankha - lamulo limafuna kuti othamanga ndi oyendayenda akuyang'ane ndi magalimoto.
Madalaivala ali ndi zododometsa zambiri ndipo sangakuwoneni mpaka nthawi yomaliza (kapena mpaka mochedwa), choncho sungani bwino magalimoto oyandikira ndipo musaganize kuti dalaivala angakuwoneni.
Onaninso: Zokuthandizani Kutetezera
10 - Simungathe kumaliza.
Ngati simunayambe muthamanga nawo mpikisanowu, mungakhale ndi mantha aakulu kuti mudzakhala munthu womalizira kuti mutsirize. Zoona, mwinamwake muli ndi mwayi wochuluka wotsiriza kumapeto ngati mukuchita pomaliza. Mipikisano yochuluka kwambiri (monga 5Ks) ili ndi anthu angapo omwe akuyenda nawo, kotero ngati mukukonzekera kuthamanga kapena kuthamanga , mungathe kumaliza gulu la anthu oyenda. Ndipo, ngakhale mutatsiriza kutha kapena kutsiriza, khalani okondwa pokhala kunja uko ndikupita kumapeto. Iwe ukadali patsogolo pa anthu onse awo kunyumba pogona zawo.
Onaninso: Kuchita Zowwirizana Kwambiri
Chifukwa Chotha Kuthamanga Masoko
11 - Musayambe kuthamanga pamtunda wautali wanu wonse.
Monga wothamanga watsopano, mwina mukhoza kukhala wolakalaka ndikuganiza kuti mukufuna kudzivutitsa nokha pokhapokha mutayendetsa galimoto yanu yonse. Koma phiri lolunjika kwambiri lomwelo likuyenda silo lingaliro labwino ndipo lingayambitse kuvulala. Taganizirani izi: Kodi mungapezeko mapiri okwana mapiri 3 kapena 6%? Ngati mutatero, mwina simungafune kuthamanga!
Muyenera kupewa kuthamanga pafupipafupi kwa mphindi zisanu kapena zisanu. Mukapeza masewera olimbitsa thupi ngati mutasintha pakapita mphindi zingapo, mutha kuyenda ndikuthamanga kwa mphindi zochepa popanda kutsamira. Komanso, musapite pamwamba pa 7% chifukwa mumayika kumbuyo kwanu, m'chiuno ndi pamapiko.
Onaninso: Zowonongeka za Common Treadmill
12 - Ndibwino kuti mupange chikho pansi pa mpikisano.
Kuyang'ana zaka 5K zingapo zapitazo, ndinawona wothamanga atatenga chikho cha madzi patebulo pamadzi akumwa ndikumwa pamene akusunthira patebulo. Sindingadziwe kuti anali mchemwali wanga mpaka ndamuwona iye wobwereza ndi kapu ndikubwezeretsa patebulo. Ndinayamikira chilakolako chake chofuna kutaya zinyalala, koma kubwerera kwake kunayambitsa chisokonezo, monga ena adayesayesa kumusokoneza. Ingotaya chikho cha pepala pansi! Odziperekawo ali pamtunda kukatenga makapu, ndipo mumamva ngati wothamanga kwambiri.
Onaninso: Kutenga Madzi Kuchokera M'madzi Akuyendetsa Mitundu
Malangizo a Mitundu Yothamanga
13 - Valani mpikisano wa T-shirt mutatha kuthamanga.
Ngati muthamanga nawo mpikisano, mumatha kupeza t-sheti yomwe ili ndi dzina lopambana. Kuvala ndi njira yabwino yodzitamandira zokhudzana ndi mpikisano, mutatha kumaliza . Kotero, mwa kuyankhula kwina, sankhani malaya ena kuvala mu mpikisano. Sikuti pali zokhulupirira zokha zomwe zimakhudzana ndi kuvala masewera a T-shirt mu mpikisano, koma zimakupangitsani kuti muwoneke ngati mphuno! Ndipo mtundu wa T-shirts nthawi zambiri umapangidwa ndi thonje, chifukwa chake simukuyenera kuyendamo (onani chinthu # 1).
Onaninso: Zopangira Masewera Anu Oyambirira
14 - Aliyense anali wothamanga mwatsopano pa nthawi imodzi.
Mwinamwake mungamve ngati mukuwopsya pamene muli pafupi ndi othamanga ambiri, kaya muthamanga nawo kapena kungoyankhula za kuthamanga. Yesetsani kukumbukira kuti onse othamanga anali mu nsapato zanu nthawi imodzi ndipo mwinamwake anali ndi wina yemwe anayankha mafunso awo ndi kuwawathandiza iwo atangoyamba kumene. Choncho musamve ngati mukupempha mafunso. Ambiri othamanga amafuna kuthandiza!
Onaninso: