Zifukwa 5 Simukuthamanga Mofulumira Ndikuphwanya PR Yanu

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Mumatsata maphunzilo anu mwachipembedzo. Mumachita khama pakuphunzitsa mphamvu, kulimbitsa thupi, komanso kupukusa thovu. Koma mutatha kugwira ntchito mwakhama miyezi (kapena zaka), inu komabe sizikuyenda mwachangu. Ngakhale mutayesetsa, simunathe kuthyola theka la marathon PR omwe mudakhazikitsa zaka ziwiri zapitazo kapena kuthamanga 5K pasanathe mphindi 30. Kotero, nchiyani chimapereka?

Musanayambe kudzikayikira ndikuganiza kuti simungathe kuthamanga nthawi yothamanga, onetsetsani kuti simukuwononga ntchito yanu yolimba pochita chimodzi mwa zinthu zisanu izi:

1.Kuthamanga kwambiri

Pamene dongosolo lanu la maphunziro likufuna kuti muzithamanga mosavuta, kodi mukuyenda mophweka? Othamanga ambiri ali ndi mlandu wosachedwetsa mokwanira masiku awo osavuta. Kuthamanga pang'onopang'ono kumakwaniritsa zolinga ziwiri: Kumakuthandizani kuti mukhale ndi ma aerobic (momwe thupi lanu limaperekera mpweya wabwino minofu yanu) ndipo zimakuthandizani kuti mupeze kuthamanga, akutero a Mary Johnson, mphunzitsi wa McKirdy Trained ndi USTAF. Muyenera kupita pang'onopang'ono motani? Mayendedwe osavuta ayenera kukhala 1:30 mpaka 2:00 pa mailosi pang'onopang'ono kuposa liwiro lanu la 10K kapena pansi pa 60 peresenti ya kuchuluka kwa mtima wanu, akufotokoza Johnson. "Ngakhale lamuloli limatha kusintha," akutero. "Muyenera kumvera thupi lanu ndikupangitsani kuyeserera kosavuta komwe mukuthamanga bwino."

2.Kuthamanga mamailosi ambiri

Kuthamanga mopitirira muyeso osatenga nthawi yokwanira kuti mubwererenso pakati pa kulimbitsa thupi molimbika kapena popanda kuwonjezera mafuta mwamsanga mutangomaliza masewera olimbitsa thupi kumakhala ndi zotsatira, anatero David Ayer, woyambitsa RunRelated. "Kuthamanga n'kosiyana ndi masewera ena chifukwa maphunziro ambiri samakhala wopambana," akutero. "Mukaika nkhawa kwambiri pathupi lanu, mutha kuchita bwino kwambiri ndipo mutha kuvulala." Kodi mungadziwe bwanji ngati ma mileage anu mlungu uliwonse ndi okwera kwambiri? Fufuzani zizindikilo monga zowawa zomwe sizichedwa, kutopa nthawi zonse, kukwiya, kulephera kuyang'ana, kusowa tulo, komanso kugunda kwa mtima kupumula, atero a Johnson.

3.Kulimbitsa mphamvu molakwika

Pali njira yolondola komanso yolakwika yoti othamanga azilimbitsa thupi. Nthawi yantchito yanu ndiyofunikira, atero a Johnson. "Sitima yamphamvu mukamaliza ntchito yanu yothamanga kapena tsiku lomaliza maphunziro ovuta," akutero. "Ngati mukuchita masewera olimbitsa thupi kuti mukhale othamanga, muyenera kuyika patsogolo kuthamanga kuti mupindule kwambiri ndi kuthamanga kwanu pomwe minofu yanu yatopa chifukwa chophunzitsidwa mphamvu." Cholakwika china chodziwika bwino cholimbitsa mphamvu chomwe Johnson amawona othamanga akupanga zochitika zomwezo zolemera thupi monga ma clamshells ndi monster amayenda tsiku ndi tsiku. Zochita izi zimangothandiza othamanga ochepa. "Anthu othamanga akuyenera kuyamba kunyamula zolemera zenizeni kuti asinthe matupi awo ndi minofu yawo mogwirizana ndi zofuna zawo."

4. Kudutsa mwanjira yophunzitsira

Kuthamanga si masewera osavuta. Kuthamanga kwautali komanso kulimbitsa thupi mwachangu ndizovuta kotero sizodabwitsa kuti mukufuna kukhala panjinga yoyima kwa ola limodzi mukuwona. Bachelor ndi kuyitanitsa kuphunzitsaku. Ngati mukufuna kuthamanga mwachangu, muyenera kuchita bwino kuposa pamenepo. Johnson akuwonetsa kuti muchotse masewera olimbitsa thupi pamakina osangalatsa a Cardio ndikuphatikizanso masewera olimbitsa thupi monga kubowoleza ndi makwerero olimbikira, kusunthira mbali, ndi chimbalangondo cham'mbali chokwawa kwa mphindi 45 mpaka 60. “Kuphatikiza zinthu zosiyanasiyana kumaphunzitsa thupi la wothamanga kukhala lochita bwino komanso lodziwa bwino ndege zina zoyenda,” akutero Johnson.

5.Kusakhala woona mtima ndi wekha

“Othamanga ambiri amafuna kuchita bwino ndipo amafuna dzulo,” akutero Ayer. Kuleza mtima ndi kulimbikira kudzapindula. Ngati mukuvutika kuti muwone kupita patsogolo, yang'anani mosamala zolemba zanu zamaphunziro ndipo khalani oona mtima nokha, akutero Johnson. Kodi mukuyamba kuchira komanso kudya mopatsa thanzi mozama? Kodi mukugona mochuluka bwanji? Kodi mavuto anu ndi otani? Nthawi zisanu ndi zinayi mwa khumi, pomwe wina sakuchedwa kuthamanga, a Johnson akuti, "ndichifukwa choti pali chidutswa chofunikira chosowa." Kuphunzitsa anzeru kumapitilira kungoyenda kangapo sabata iliyonse.

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