Malangizo 5 Ofunika Kuthamangira Panyanja

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N'zovuta kulingalira za zinthu zowoneka bwino kwambiri kuposa kusiya njira m'mphepete mwa nyanja. Koma poyenda pagombe (makamaka kuthamanga mchenga) kuli ndi maubwino ena, itha kukhala yovuta, akutero mphunzitsi wa New York Road Runner a John Honerkamp.

Mbali yabwino, mukathamanga pamchenga, malo osakhazikika amapereka mphamvu zowonjezerapo zolimbitsa thupi lanu, lomwe limayenera kugwira ntchito molimbika kuti likhazikitse mapazi anu. Ndipo mukamira mumchenga, zimapangitsa kuti thupi lanu likhale lolimba kwambiri kuti likweze gawo lililonse, ndikuchepetsa kuthamanga kwanu.

"Mchenga wochuluka umakokomeza sitepe iliyonse," akutero Honerkamp. "Zimakupangitsani kumva ngati mukukwera. Ana a ng'ombe anu akugwira ntchito molimbika kwambiri kuti akupititseni patsogolo."

Koma monga ntchito yatsopano, kugwiritsa ntchito minofu yanu mwanjira yosiyanayi kumatha kukupweteketsani mtima kwambiri. Tsatirani upangiri wa Honerkamp kuti musangalale kuthamanga pagombe ndikumvabe bwino tsiku lotsatira. (Kenako buku limodzi mwa awa 10 Beach Destination Runs for Your Next Racecation.)

Sankhani Phukusi Loyenera

Pamene mukuthamanga pamchenga, mchenga wothina, wodzaza kwambiri (kapena bwino, mchenga wonyowa) ndi wabwino kusiyana ndi wouma, womasuka. Idzakhalabe yofewa, koma mudzamira pang'ono ndikukhala ocheperako kuti mugwiritse ntchito minofu yanu poyesera kukhazikika.

Sungani Mwachidule (komanso Pafupipafupi)

Ngakhale minofu yanu ikugwira ntchito molimbika, mwina simungamveke momwe mungayendere kunyanja kufikira tsiku lotsatira… mukadzuka wachisoni ndipo simungathe kusangalala ndi tchuthi chanu, osakumananso ndi kuthamanga kwina. Yambani ndi mphindi 20 mpaka 25 zokha panthawi (kapena zochepa) kuti muwonetsetse kuti simukuchita mopambanitsa, a Honerkamp akulangiza. Ndipo ngati mumakhala pafupi ndi nyanja, musayambe kuchita zonse kuthamanga kwanu pagombe. Kamodzi pa sabata kungakhale koyenera. (Ngati mukufunabe kukhala pagombe, sinthanitsani masewera olimbitsa thupi omwe simuthamanga mumchenga.)

Pitani Barefoot (ngati mukufuna)

Kuthamangira m'masokosi onyowa kapena mchenga mu nsapato zawo palibe lingaliro losangalatsa, ndipo Honerkamp akuti ndibwino kuthamanga osavala nsapato pagombe. Ngakhale mutakhala ovulala kapena mukufuna nsapato yothandizira, mungafune kuwasunga m'malo mothamanga opanda nsapato pagombe. Simukutsimikiza? Yesani kuyenda mtunda wamtunda mumchenga. Ngati ng'ombe zanu zikupweteka tsiku lotsatira, simukuyenera kuthamanga opanda nsapato. (Mukufuna nsapato zatsopano zothamanga? Onani The Best Sneakers to Crush Your Workout Routines.)

Pitani Lathyathyathya-ndi Kutuluka ndi Kubwerera

Ma Shorelines ndi otsetsereka, omwe amatha kusokoneza mawonekedwe anu. Mukamathamangira pagombe, thamangani pamchenga womwe ungathe kwambiri, ndipo onetsetsani kuti mwabwereranso kunyanjayo momwe munatulukira ngakhale kusakhazikika kulikonse.

Khalani Otetezedwa ndi Dzuwa

Valani zodzitetezera ku dzuwa, popeza madzi ndi mchenga zimawala. Ndipo yang'anani mafunde kuti musadzakumane ndi vuto lomwe muli kutali ndi kwanu ndipo simutha kubwerera. (Pezani zoteteza ku dzuwa mu The Best Sweat-Proof Sunscreens for Working Out.)

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