Pitani Patali, Mofulumira

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Kusintha momwe mumakhalira nthawi zonse kumapangitsa kuti thupi lanu lizigwira ntchito molimbika, zomwe zikutanthauza kuti muziwotcha mafuta owonjezera komanso kutulutsa minofu yambiri mukakhala othamanga, atero a Dagny Scott Barrios, omwe kale anali olimbana nawo pa Olimpiki komanso wolemba Buku Lothamanga Lapadziko Lonse Lapansi la Akazi Kuthamanga. Gwiritsani ntchito zolimbitsa thupi izi kuti mudziwe zomwe mungathe.

1. Fartleks
   Mawu achi Swedish oti "sewero lothamanga," fartleks sizomwe zimalimbitsa thupi kwambiri, zotulukapo, zothamangira kwa masekondi 30-ndi-ndikuchira; amayenera kukhala osangalatsa (kumbukirani, ndimasewera othamanga). Kuti muchite izi, ingosiyanitsani mayendedwe anu kutengera malangizo omwe mumapanga. Mwachitsanzo, mutatha kutentha, sankhani mtengo womwe uli patali ndikuthamanga mofulumira (osati zonse kunja) mpaka mutafika. Yembekezaninso mpaka mutasankha chinthu china - nyumba yachikasu kapena magetsi oyendera magalimoto - ndikuthamangirako mwachangu. Bwerezani kwa mphindi 5 mpaka 10, kenako muthamangitse kwa mphindi 5 mpaka 10 ndikuzizira. Yesetsani kuchita izi kwa mphindi 20 mpaka 30 kapena kupitilirapo kamodzi pa sabata.
2. Ma Stride Drills
   Anthu ambiri amaganiza kuti kuthamanga ndikutanthauza kuyika phazi limodzi patsogolo pa linzake mwachangu; koma pali luso lomwe limakhudzidwa- limaphatikizapo mayendedwe anu, momwe mumakhalira, kugwedeza mkono, komanso momwe mumanyamulira mutu wanu-ndikungopita mwachangu kapena patali (kapena zonse ziwiri) sikungakuthandizeni kuti musinthe. Izi ziboola (zizichita kamodzi pa sabata) zithandizira kupanga magwiridwe antchito komanso amphamvu. Mukatenthetsa, chitani izi zotsatirazi kwa masekondi 30 mpaka 60: Thamangani mutakweza mawondo anu momwe mungathere. Kenaka, onjezerani mayendedwe anu kuti muthe kuyenda momwe mungathere ndi sitepe iliyonse (mupita pang'onopang'ono kuposa momwe mumayendera). Malizitsani kuthamanga ndi masitepe ang'onoang'ono a mwana (phazi limodzi molunjika kutsogolo kwa linzake). Bwerezani mndandanda kawiri kapena katatu, kenako thamangitsani nthawi yonse yomwe mukufuna ndikuzizira (kapena ingochita izi mwa iwo okha).
3. Kuthamanga Kwautali
   Kupanga kupirira kwanu ndikofunikira monga kuwongolera liwiro lanu ndi luso lanu. Kukhala wokhoza ziboda kwa mphindi 45 mpaka ola limodzi kapena kupitilira kamodzi pamlungu kudzakuthandizani kuwotcha mafuta ndi ma calories ambiri ndikupangitsa kuti ulendo uliwonse ukhale wosangalatsa chifukwa simumapumira mpweya nthawi zonse. Kutengera ndi momwe mulili pano, "kutalika" kungatanthauze mphindi 30-kapena 90. Ingoyambani ndi nthawi yayitali kwambiri yomwe mungathe kumaliza ndikumanga pang'onopang'ono kuchokera pamenepo powonjezera mphindi zisanu sabata iliyonse.

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