11 Maubwino Oyendetsa Njinga, Kuphatikizanso Malangizo a Chitetezo

Zamkati

• Ubwino
• 1. Kusamalira kunenepa
• 2. Mphamvu ya mwendo
• 3. Ndi zabwino kwa oyamba kumene
• 4. Kuchita masewera olimbitsa thupi
• 5. Kumalimbitsa thanzi lamaganizidwe
• 6. Itha kuthandiza anthu omwe ali ndi khansa
• 7. Chiyambi chabwino mpaka m'mawa wanu
• 8. Kuteteza ndi kusamalira matenda
• 9. Ndi zachilengedwe
• 10.Kukula bwino, kukhazikika, komanso kulumikizana
• 11. Ndi njira yotsika
• Zovuta ndi chitetezo
• Kupalasa njinga tsiku lililonse
• Ndani sayenera kuyendetsa njinga
• Mfundo yofunika

Kupalasa njinga ndimasewera olimbitsa thupi omwe amapindulitsa kwambiri. Zimasiyananso mwamphamvu, ndikupangitsa kuti izikhala yoyenera pamitundu yonse. Mutha kuyendetsa njinga yamayendedwe, ngati zochitika wamba, kapena ngati mpikisano wampikisano.

Kupalasa njinga ndi masewera olimbitsa thupi omwe amakupangitsani kukhala otakataka. Itha kuthandizira kukhazikitsa moyo wathanzi, mwakuthupi komanso m'maganizo.

Pitirizani kuwerenga kuti muwone njira zina zomwe njinga zamoto zimathandizira kuti mukhale ndi thanzi labwino.

Ubwino

1. Kusamalira kunenepa

Kupalasa njinga mwachizolowezi, makamaka mwamphamvu kwambiri, kumathandizira kutsika kwamafuta amthupi, omwe amalimbikitsa kuwongolera kunenepa bwino. Kuphatikiza apo, mukulitsa kagayidwe kanu ndikupanga minofu, yomwe imakupatsani mwayi wowonjezera ma calories ambiri, ngakhale mutapuma.

2. Mphamvu ya mwendo

Kupalasa njinga kumathandizira magwiridwe antchito onse mthupi lanu ndikulimbitsa minofu yanu ya mwendo osawakakamiza. Imayang'ana ma quads anu, ma glute, ma hamstrings, ndi ana a ng'ombe.

Kuti mulimbikitse miyendo yanu, yesani zolimbitsa thupi, monga squats, makina osindikizira mwendo, ndi mapapu, kangapo pa sabata kuti mupititse patsogolo momwe mumayendera njinga.

3. Ndi zabwino kwa oyamba kumene

Ndikosavuta kukwera njinga. Ngati mukuvutika ndi njinga yanjinga, njinga zoyimilira ndi njira ina yabwino.

Ngati mwangobwera kumene kulimbitsa thupi kapena mukubwerera kuchokera kuvulala kapena matenda, mutha kuyenda mozungulira pang'onopang'ono. Mukayamba kukhala oyenera, mutha kukulitsa mphamvu kapena kupitiliza kuyenda mozungulira pang'onopang'ono.

4. Kuchita masewera olimbitsa thupi

Kupalasa njinga kumathandizanso minofu yanu yapakatikati, kuphatikiza msana ndi m'mimba. Kusamalira thupi lanu moyenerera ndikuyika njinga pamalo ake kumafunikira mphamvu zina.

Zilimba zam'mimba ndi minofu yam'mbuyo zimathandizira msana wanu, kumawonjezera kukhazikika, komanso zimapangitsa kuti mukhale bwino mukamayenda pa njinga.

5. Kumalimbitsa thanzi lamaganizidwe

Kupalasa njinga kumachepetsa kupsinjika, kukhumudwa, kapena kuda nkhawa. Kuyang'ana pamsewu mukamayendetsa njinga kumathandizira kukulitsa chidwi ndi kuzindikira kwakanthawi. Izi zitha kukuthandizani kuti muchepetse chidwi chanu chazambiri zamasiku anu.

Ngati mukumva kuti mwatopa kapena mulibe mphamvu, pitani pa njinga yanu kwa mphindi 10. Kuchita masewera olimbitsa thupi kumatulutsa ma endorphin, omwe amathandizanso kuti muzimva bwino mukamachepetsa kupsinjika.

Mutha kukhala olimba mtima komanso okhutira mukamayenda pa njinga nthawi zonse m'moyo wanu.

6. Itha kuthandiza anthu omwe ali ndi khansa

Kupalasa njinga ndikowonjezera kosangalatsa ku mapulani anu ngati muli kapena mukuchira khansa. Kupalasa njinga kumatha kukupangitsani kukhala owonda komanso oyenera, zomwe zimachepetsa chiopsezo cha mitundu ina ya khansa, kuphatikiza khansa ya m'mawere.

Malinga ndi kafukufuku wochokera ku 2019, kukhalabe achangu ngati muli ndi khansa ya m'mawere kungathandize kuchepetsa zovuta zoyambitsidwa ndi khansa, kuphatikizapo kutopa, ndikukhalitsa moyo wanu wonse.

7. Chiyambi chabwino mpaka m'mawa wanu

Yambitsani tsiku lanu ndi masewera olimbitsa thupi ngati kupalasa njinga, komwe kumadzutsa ndikukulitsa kufalikira kwanu ndikulola kuti muyambe tsiku lanu muli ndi chidwi.

Mutha kukhala ndi chidwi chopanga zisankho zabwino, tsiku likamapita.

Kuthamanga kwam'mawa kwamphamvu pang'ono kumatha kuwotcha mafuta, kupititsa patsogolo kupirira, komanso kukulitsa mphamvu ndi magwiridwe antchito amthupi tsiku lonse.

Kafukufuku wa 2019 adapeza kuti anthu omwe adachita masewera olimbitsa thupi asanadye chakudya cham'mawa kwa milungu isanu ndi umodzi adasintha mayankho awo ku insulin, yomwe idawathandiza kutentha mafuta owirikiza kawiri kuposa omwe adachita masewera olimbitsa thupi atadya chakudya cham'mawa.

8. Kuteteza ndi kusamalira matenda

Kaya mukufuna kuteteza mavuto azaumoyo kuti asachitike kapena kusamalira zomwe zilipo, kuchita masewera olimbitsa thupi ndikofunikira. Kupalasa njinga pafupipafupi ndi njira imodzi yopewera moyo wongokhala komanso zovuta zokhudzana nawo.

Itha kuthandiza kupewa mavuto amtima monga stroke, mtima, komanso kuthamanga kwa magazi. Kupalasa njinga kungathandizenso kupewa ndikuwongolera.

9. Ndi zachilengedwe

Kuchepetsa zotsalira za kaboni poyendetsa njinga yanu ngati zingatheke.

Kupalasa njinga ndi njira yabwino yosinthira mayendedwe omwe amaphatikizapo kukhala pagalimoto kwakanthawi. Zimathandiza makamaka mukamapita malo omwe ndi akutali kwambiri kuti muyende, komabe simukufuna kutenga galimoto.

Bonasi sikuyenera kumenyera malo oimikapo magalimoto m'malo okhala anthu ambiri.

10.Kukula bwino, kukhazikika, komanso kulumikizana

Mukakhazikitsa thupi lanu ndikusunga njinga yanu moyimirira, muthanso kulimbitsa thupi, kulumikizana kwanu, komanso momwe mungakhalire. Kusamala kumachepa ndi ukalamba komanso kusagwira ntchito, chifukwa chake ndikofunikira kupitilirabe.

Kulimbitsa bwino ndikofunikira popewa kugwa ndi kuphwanya, komwe kumatha kukusiyani pambali mukamapumira ku masewera olimbitsa thupi kuti mubwezeretse.

11. Ndi njira yotsika

Kupalasa njinga ndikosavuta mthupi lanu, kupangitsa kuti ikhale njira yabwino kwa anthu omwe akufuna kulimbitsa thupi kwambiri osapanikiza ziwalo zawo. Kupalasa njinga ndi njira yabwino kwa anthu omwe ali ndi nkhawa limodzi kapena kuuma kwathunthu, makamaka mthupi.

Zovuta ndi chitetezo

Pali zovuta zina panjinga zomwe mungaganizire.

Chosavuta kwenikweni ndi chiopsezo cha ngozi, kaya kutauni kapena kumidzi. Ngati zingatheke, yendani m'misewu yoyendetsedwa ndi oyenda pa njinga komanso misewu yoyandikana nayo.

Kafukufuku wochokera ku 2020 adawonetsa kuti mayendedwe apanjinga, ndi misewu mkati mwa 550 metres ya njanji, zidakumana zochepa pakati pa oyendetsa njinga ndi magalimoto.

Nthawi zonse tsatirani malamulo amsewu. Samalani mukamadutsa pamphambano ndi malo otanganidwa, ngakhale mutakhala ndi ufulu wopita. Sungani chisoti chapamwamba ndi zida zina zilizonse zoteteza zomwe mungafune.

Pewani zovala zilizonse zotayirira zomwe zingakodwe mum unyolo wa njinga yanu. Khalani ndi magetsi oyendetsa njinga zamoto komanso zida zowunikira panjinga yamadzulo.

Ngati mukuyenda panjinga mtunda wautali kuti mukagwire ntchito, lingalirani kubweretsa zovala kuti zitsitsimule.

Kusakhazikika nyengo imatha kukhala cholepheretsa. Masiku omwe sikutheka kuyendetsa njinga panja, mutha kukwera njinga yoyima kapena kusankha ntchito ina. Ngati mukuyenda pa njinga, pitani ku mvula ndi nyengo yozizira.

Kuti mukwere masana, gwiritsani ntchito zoteteza ku khungu pakhungu lonse lowonekera. Gwiritsani ntchito maola awiri aliwonse, makamaka ngati mukutuluka thukuta. Valani magalasi oteteza UV ndi chipewa. Ganizirani za kugulitsa zovala zoteteza UV.

Kuwonongeka kwa mpweya ndi vuto linanso ngati mukuyenda pa njinga mumzinda. Mutha kusankha kuyenda masiku omwe mpweya ndiwotsuka, kapena kukwera misewu yocheperako.

Kupalasa njinga tsiku lililonse

Ndizotheka kuyendetsa njinga tsiku lililonse, makamaka ngati mumagwiritsa ntchito njinga yanu poyendera kapena kukwera pang'onopang'ono.

Pumulani ngati mukumva kupweteka, kutopa, kapena kupweteka kwa minofu. Ngati mukuyenda pa njinga kuti mukhale olimba, mungafune kudzipatsa tsiku lopuma 1 sabata iliyonse.

Izi ndizofunikira makamaka ngati mukukwera mwamphamvu kwambiri, kapena mupeza kuti thupi lanu likupweteka m'njira zina.

Ndani sayenera kuyendetsa njinga

Ngati muli ndi zovulala zilizonse zomwe zingakhudze njinga yamoto, ndibwino kuti musayime panjinga mpaka mutachira.

Lankhulani ndi dokotala wanu ngati muli ndi zovuta zilizonse zomwe zingakhudze njinga. Anthu omwe ali ndi nkhawa moyenera, masomphenya, kapena makutu amatha kusankha njinga yoyimirira kapena yosinthira.

Ngati simukufuna kupalasa njinga koma mukufuna kupatsa thupi lanu masewera olimbitsa thupi ofanana, sankhani kupalasa, kukwera masitepe, kapena makina ozungulira. Muthanso kuthamanga mapiri, kusambira, kapena kuyenda.

Mfundo yofunika

Kupalasa njinga ndi njira yosangalatsa yoti mukhalebe athanzi komanso yolumikizana ndi dziko lomwe lazungulirani.

Ngati nyengo ikukuyenderani, pitani pa njinga yanu ndikupita patali. Kupalasa njinga ndi njira yabwino kwambiri yowunika dera lanu. Imagunda kumverera kwa kusungulumwa komwe kumatha kubwera chifukwa chobwereza bwereza, nanunso.

Ingoseweretsani mosamala ndipo samalani pakafunika kutero, makamaka m'misewu yodzaza kapena nyengo yovuta.

Yamikirani chisangalalo chomwe chimadza chifukwa chakukhalitsa olimba ndikusangalala.