Zifukwa 15 zoyambira kuthamanga

Zamkati

• 15 maubwino akulu othamanga
• Momwe mungakwaniritsire zabwino zothamanga
• Mpikisano wa oyamba kumene
• 1. Momwe mungavalire
• 2. Kutalika ndi kuthamanga
• 3. Kupuma
• 4. Zotambasula

Ubwino waukulu wothamanga ndikuchepetsa thupi komanso kuchepa kwa chiwopsezo cha matenda amtima, koma kuwonjezera pakuyenda mumsewu kuli ndi maubwino ena monga kuthekera kothamanga nthawi iliyonse masana, muli nokha kapena muperekeza.

Kuyenda mumisewu ndi njira yomwe imakhalapo ndipo kuthamanga kwachilengedwe kumawonjezera chisangalalo nthawi komanso mutangotha ​​kuthamanga, koma maubwino ena amapezekanso mukamayenda m'malo otsekedwa, monga pa treadmill, mwachitsanzo. Kuthamangira mumsewu, m'chilengedwe kapena mkati mochita masewera olimbitsa thupi kuli ndi maubwino ake, koma mulimonsemo, kuthamanga kumvera nyimbo zaphokoso kumakulimbikitsani kuti muthamange mtunda wautali komanso wokulirapo, ndikuwonjezera mapindu azaumoyo.

15 maubwino akulu othamanga

Zina mwazabwino zothamanga ndi izi:

1. Tetezani ku matenda monga khansa, matenda amtima;
2. Kuchepetsa kugona;
3. Limbani ndi kukhumudwa;
4. Kuchepetsa chiopsezo cha matenda ashuga, matenda amtima ndi sitiroko;
5. Limbikitsani kapangidwe ka ma neuron ndikuwongolera kukumbukira;
6. Limbikitsani minofu ndi mafupa, ndikuchepetsa chiopsezo cha kufooka kwa mafupa;
7. Kuchulukitsa malingaliro azomwe amachita tsiku ndi tsiku;
8. Kuchepetsa thupi chifukwa kumawotcha mafuta;
9. Zomwe thupi;
10. Kuchepetsa kupuma;
11. Lonjezani kudzidalira;
12. Control magazi;
13. Lonjezerani minofu;
14. Limbikitsani pamimba ndikuwonjezera matako;
15. Onjezani zaka za moyo.

Izi zitha kupezeka poyenda nokha kapena ndi gulu la anzanu, koma maubwino akulu amapezeka pakakhala zovuta zakuthamanga. Komabe, kuti muyambe kuyendetsa bwino muyenera kuyamba pang'onopang'ono, kuyendetsa timtunda ting'onoting'ono pamalo athyathyathya ndikuwonjezera maphunzirowo milungu iwiri iliyonse, mwachitsanzo.

Momwe mungakwaniritsire zabwino zothamanga

Kuti mukwaniritse zabwino zonse zomwe kuthamanga kumabweretsa, ndikofunikira kuthamanga kawiri kapena katatu pamlungu, kwa mphindi 20 mpaka 60 nthawi iliyonse. Komabe, kuyendetsa makilomita opitilira 30 pa sabata kumawonjezera ngozi ya kuvulala kwa minofu ndi ziwalo, chifukwa chake anthu omwe amayenda maulendo ataliatali ayenera kutsagana ndi akatswiri azolimbitsa thupi kuti akwaniritse zolinga zawo popanda kuwononga thanzi lawo.

Njira yotsika mtengo ndi magulu othamanga, pamitengo yotsika mtengo, momwe kuchuluka kwa maphunziro ndi ma biomechanics a gululi amatsogozedwa ndi akatswiri.

Mpikisano wa oyamba kumene

Kwa iwo omwe akufuna kuyamba kuthamanga, kufunsa azachipatala kumalangizidwa kaye kuti awone ngati ali ndi thanzi labwino.Ma gym ambiri ali ndi mafunso omwe amayenera kumalizidwa panthawi yolembetsa, zomwe zimathandiza kudziwa ngati munthuyo ali pachiwopsezo chachikulu chodwala matenda a mtima kapena sitiroko, mwachitsanzo, koma ngati mukufuna kuyamba kuthamanga nokha, mumsewu, muyenera khalani osamala kuti muyambe kaye kaye kaye. Awa ndi malangizo abwino kwambiri oti muyambe kuthamanga ndikusangalala ndi maubwino onse othamanga:

1. Momwe mungavalire

Poyamba muyenera kuvala zovala zopepuka komanso nsapato zoyenera, nthawi zonse ndimasokosi. Kuthamanga opanda zovala zoyenera, kuphatikiza kusakhala bwino, kumatha kuchepa nthawi yothamanga, ndipo mukavala nsapato zochepa, pamakhudzidwa kwambiri ndi malo komanso mwayi waukulu wowononga msana, ndichifukwa chake nthawi zonse muyenera kuthamanga ndi nsapato zothamanga. Pezani momwe mungasankhire nsapato zothamanga kwambiri.

2. Kutalika ndi kuthamanga

Liwiro liyenera kukhala lochedwa, musayese kuthamanga mtunda wautali m'maphunziro ochepa oyamba. Chofunikira ndikukhazikitsa malire, omwe atha kukhala makilomita 2-3 kuti muzolowere pang'ono ndi pang'ono. Ngati sizingatheke kupitiliza kuthamanga mpaka kumapeto palibe vuto, mutha kuyenda mwachangu kwinaku mukupuma mpweya wina, chinthu chofunikira sikutaya chopinga choyamba. Onani masewera olimbitsa thupi othamanga 5 ndi 10 km m'masabata 5

3. Kupuma

Kupuma ndikofunikira pakuthamanga ndikuthandizira maphunziro muyenera kulimbikitsidwa ndi mphuno kuyenda kulikonse, kutulutsa mpweya pakamwa. Ndi zachilendo kupuma movutikira koyambirira, koma popita nthawi sizachilendo kupuma kumakhala kosavuta. nthawi zingapo zoyambirira muyenera kupewa kuyankhula mukuthamanga kuti musamve kupweteka kwa nthiti yanu, yomwe imafala kwambiri kwa iwo omwe alibe thanzi labwino.

4. Zotambasula

Pamapeto pa mpikisanowu, mutakwaniritsa cholinga chanu, ndikofunikira kuchita zolimbitsa thupi ndi miyendo yanu ndi mmbuyo kuti mupewe kukokana ndi kupweteka kwa minofu. Onani zitsanzo za kutambasula mwendo.