Kufunika Kochita Masewero Olimbitsa Thupi:
Kufunika kochita masewera olimbitsa thupi nthawi zonse sikungapitirire mopambanitsa pofunafuna moyo wathanzi komanso wathanzi. Kuchita masewera olimbitsa thupi sikungosankha moyo; ndichinthu chofunikira kwambiri kuti mukhale ndi thanzi labwino. Kuchita masewera olimbitsa thupi nthawi zonse kumagwirizana ndi kuchepetsa chiopsezo cha matenda aakulu monga matenda a mtima, shuga, ndi kunenepa kwambiri.
Kuwonjezera pa thanzi la thupi, limagwira ntchito yofunika kwambiri popititsa patsogolo umoyo wamaganizo pochepetsa nkhawa, nkhawa, ndi kukhumudwa. Zotsatira zabwino zolimbitsa thupi zimafikira ku ntchito zachidziwitso, kumalimbikitsa kuyang'ana kwambiri komanso kuwongolera maganizo. Kuzindikira kufunikira kophatikiza masewera olimbitsa thupi nthawi zonse m'moyo watsiku ndi tsiku kumakhazikitsa maziko a moyo wathanzi komanso wokhutiritsa.
Ubwino Wothamanga:
Kuthamanga, makamaka, kumawoneka ngati masewera olimbitsa thupi osinthika komanso ofikirika omwe amapereka zabwino zambiri kwa anthu osiyanasiyana olimba. Choyamba, imagwira ntchito ngati masewera olimbitsa thupi amphamvu amtima, kulimbitsa mtima komanso kumayenda bwino. Kuwotcha kwa calorie yothamanga kumapangitsa kukhala chida chothandizira kuchepetsa kulemera komanso kukula kwa minofu yowonda. Kuonjezera apo, kuthamanga kumadziwika chifukwa cha mphamvu yake yowonjezera kupirira, kulimbikitsa mphamvu ndi kupirira.
Kuwonjezera pa ubwino wakuthupi, kuthamanga kumakhala ndi phindu lalikulu m'maganizo ndi m'maganizo. Kuthamanga kwa rhythmic kumakhala ndi zotsatira zochiritsira, kumapereka nsanja yochepetsera nkhawa komanso kumveka bwino m'maganizo. Kutulutsidwa kwa endorphins panthawi yothamanga kumathandizira kukhala ndi malingaliro abwino, kupereka chithandizo chachilengedwe chothana ndi nkhawa komanso kukhumudwa. Monga ntchito yosunthika komanso yosinthika, kuthamanga kumatha kupangidwa mogwirizana ndi zomwe munthu amakonda, zomwe zimalola wothamanga aliyense kupanga ulendo wake wopita ku thanzi labwino.
M'magawo otsatirawa, tiwona momwe tingayambitsire chizolowezi chothamanga, ndikuwunika zofunikira, zida, njira, ndi njira zomwe zingapatse mphamvu anthu kuti ayambe ulendo wolimbitsa thupi wolemeretsa.
Kukonzekera: Zida Zofunikira ndi Zovala
Kuyamba chizolowezi chothamanga kumafuna zambiri osati kungoganiza zogunda treadmill kapena tinjira. Zida zoyenera ndi zovala ndizofunikira kwambiri zomwe zingakhudze momwe mukuyendetsa, kuonetsetsa chitonthozo, chitetezo, komanso magwiridwe antchito abwino. Nayi chitsogozo chokwanira chokuthandizani kukonzekera ndi zida zofunika ndi zovala:
Nsapato Zothamanga Zoyenera:
Kusankha Nsapato Zoyenera:
Ganizirani kalembedwe kanu: Kodi ndinu othamanga osalowerera ndale, overpronator, kapena underpronator? Kumvetsetsa makina amapazi anu kumathandiza posankha nsapato zomwe zimapereka chithandizo chokwanira.
Dziwani malo omwe mukuthamangira: Nsapato zosiyanasiyana zimatengera malo osiyanasiyana, kaya ndikuyenda mumsewu, kuthamanga, kapena treadmill kuthamanga.
Yang'anirani phazi lanu: Mapazi apamwamba, otsika, kapena abwinobwino amakhudza mtundu wa kukwera ndikuthandizira nsapato zanu.
Kukonzekera Mwaukadaulo:
Pitani kumalo ogulitsira apadera: Ogwira ntchito zamaluso amatha kusanthula momwe mumayendera, momwe mapazi anu amayendera, komanso kalembedwe kanu kuti akulimbikitseni nsapato zoyenera.
Ganizirani za kuwunika kwa biomechanical: Masitolo ena amapereka zowunika zapamwamba, kuphatikizapo kusanthula kwamavidiyo, kuti apereke kuyenereradi.
Zovala Zabwino komanso Zopumira:
Kusankha Zovala Zoyenera:
Zipangizo zomangira chinyezi: Sankhani zovala zomwe zimachotsa thukuta bwino kuti musawume komanso kupewa kupsa.
Zolinga zanyengo: Ngati mukufuna kuthamanga panja, sinthani zovala zanu kuti zigwirizane ndi nyengo, kusankha nsalu zopumira m'malo otentha komanso zosanjikiza kumadera ozizira.
Zoyenera: Zovala siziyenera kukhala zothina kwambiri kapena zotayirira, zomwe zimalola kuyenda momasuka popanda kukwiyitsa.
Zida:
Masokisi Anyezi:
Zofunika: Sankhani masokosi opangidwa kuchokera ku ulusi wopangira kapena merino wool kuti muzitha kuyendetsa bwino chinyezi.
Kupanga kopanda msoko: Chepetsani chiopsezo cha matuza posankha masokosi okhala ndi chala chopanda chala.
Makulidwe oyenera: Ganizirani makulidwe a sock kutengera zomwe mumakonda komanso momwe mungakhalire.
Sports Bra (Ya Akazi):
Thandizo loyenera: Ikani ndalama mu bra yamasewera yomwe imapereka chithandizo chokwanira pamlingo wanu wamasewera ndi kukula kwa bere.
Nsalu yothira chinyezi: Sankhani bra yopangidwa kuchokera ku zinthu zopumira zomwe zimayendetsa chinyezi kuti chitonthozedwe.
Kukwanira bwino: Onetsetsani kuti brayo ikukwanira bwino popanda kubweretsa kusapeza bwino kapena kuletsa kuyenda.
Pamene mukukonzekera ndi nsapato zoyenera, zovala, ndi zipangizo, mumakhazikitsa maziko osangalatsa komanso othamanga popanda kuvulaza. Kumbukirani kuti zida zoyenera sizimangowonjezera magwiridwe antchito anu komanso zimathandizira kukhutitsidwa ndi moyo wautali wamayendedwe anu.
Kutentha-Kutentha ndi Kuzizira:
Pamene mukumanga nsapato zanu zothamanga ndikukonzekera kugunda njanji, ndikofunika kuzindikira kufunikira kwa kutentha ndi kuzizira. Zochita izi zimagwira ntchito yofunika kwambiri pakuwongolera magwiridwe antchito anu, kupewa kuvulala, komanso kulimbikitsa kusinthasintha komanso kukhala ndi moyo wabwino.
Kukonza Njira Yanu Yothamanga Pa Treadmill
Kuthamanga pa treadmill kumapereka malo olamulidwa omwe amakulolani kuti muzitha kulimbitsa thupi lanu ku zolinga zenizeni pamene mumachepetsa zinthu zakunja. Nayi chiwongolero chokhazikika chokuthandizani kuti mupindule ndi mayendedwe anu othamanga:
Yambani ndi Kuyenda:
Kusintha Kwapang'onopang'ono Kuthamanga:
Kuyenda kotentha: Yambani ndikuyenda mwachangu kwa mphindi 5-10 kuti mukweze kugunda kwa mtima wanu ndikukonzekeretsa minofu yanu.
Kuthamanga kothamanga kwambiri: Kupita kujog yopepuka pa liwiro labwino, pang'onopang'ono kuwonjezera liwiro pamene minofu yanu ikuwotcha.
Kusintha kwapang'onopang'ono: Yambani ndi malo athyathyathya ndipo pang'onopang'ono yambitsani kupendekera pang'ono pamene thupi lanu likugwirizana ndi kuchuluka kwamphamvu.
Kupirira Kumanga:
Kuwonjezeka kwa Utali ndi Nthawi:
Khalani ndi zolinga zomwe mungathe kuzikwaniritsa: Yambani ndi mitunda ndi utali womwe mungathe kufika, kenako onjezerani pang'onopang'ono pamene kupirira kwanu kukukula.
Kuchulukitsa kwa sabata: Wonjezerani mwina mtunda wanu kapena nthawi ndi 10-15% sabata iliyonse kuti mupewe kuchita masewera olimbitsa thupi ndikulola thupi lanu kuti lizolowere.
Yang'anirani kugunda kwa mtima: Samalirani kugunda kwa mtima wanu kuti muwonetsetse kuti ikukhala mkati mwazomwe mukufuna, ndikusintha kulimba moyenera.
Kuphatikiza Maphunziro a Interval:
Nthawi zothamanga: Kusinthana pakati pa nthawi zothamanga kwambiri komanso kuchira pang'onopang'ono.
Zigawo zapakati: Yambitsani kusiyanasiyana kotengera kusintha kwa madera ndikuchita magulu osiyanasiyana a minofu.
Nthawi zokhazikika: Yambitsani magawo okhazikika apakati (mwachitsanzo, mphindi imodzi yothamanga ndikutsatiridwa ndi mphindi ziwiri za kuthamanga) kuti mulimbikitse kulimba mtima kwamtima.
Kuzindikira Zizindikiro Zochenjeza:
Ululu Wosatha:
Kusiyanitsa pakati pa kupweteka ndi kupweteka: Kumvetsetsa kusiyana pakati pa kupweteka kwabwino kwa minofu ndi kupweteka kosalekeza komwe kungasonyeze kuvulala.
Funsani uphungu wa akatswiri: Ngati ululu ukupitirira, funsani katswiri wa zaumoyo kapena physiotherapist kuti mudziwe zolondola komanso ndondomeko ya chithandizo.
Zizindikiro Zowonjezereka:
Kutopa: Kutopa nthawi zonse ngakhale mutapuma mokwanira kungasonyeze kuphunzitsidwa mopambanitsa.
Kuchepa kwa magwiridwe antchito: Kutsika kwa magwiridwe antchito ngakhale kuphunzitsidwa pafupipafupi kungakhale chizindikiro chakuchita mopambanitsa.
Kusintha kwamalingaliro:Kukwiya, kusinthasintha maganizo, kapena kuchepa kwa chisonkhezero kungagwirizane ndi kuphunzitsidwa mopambanitsa.
Kuwunika nthawi zonse zizindikiro za thupi lanu, kuphatikizapo masiku opuma, ndi kusinthasintha zochitika zanu zolimbitsa thupi kungachepetse chiopsezo cha kuvulala mopitirira muyeso komanso kupititsa patsogolo masewera olimbitsa thupi. Kumbukirani, kumvetsera thupi lanu ndi gawo lofunika kwambiri popewa kuvulala, zomwe zimakulolani kuthetsa mavuto omwe angakhalepo asanakule. Ngati mukukayika, kufunafuna chitsogozo kuchokera kwa akatswiri azaumoyo kapena akatswiri olimbitsa thupi atha kukupatsani upangiri wogwirizana ndi zosowa zanu.
Mapeto:
M'malo mwake, kuyambitsa chizoloŵezi chothamanga sikungoyenda ma kilomita okha, koma kusinthika kwathunthu komwe kumabweretsa ku moyo wanu. Ndi kudzipereka ku thanzi, ulendo wopita ku kudzizindikiritsa nokha, ndi umboni wa mphamvu zodabwitsa za thupi ndi maganizo a munthu. Chotero, chitani sitepe yoyamba imeneyo, khalani ndi zolinga zenizeni, ndi kulola kamvekedwe ka mapazi anu kukutsegulirani njira ya moyo wathanzi, wokangalika, ndi wokhutiritsa. Kuthamanga kosangalatsa!
Email : baoyu@ynnpoosports.com
Address: 65 Kaifa Avenue, Baihuashan Industrial Zone, Wuyi County, Jinhua City, Zhejiang, China
Nthawi yotumiza: Dec-08-2023