Malangizo 25 Othawa Mofulumira

Zamkati

• Malangizo wamba
• 1. Tenthetsani ndi kuziziritsa
• 2. Idyani bwino
• 3. Kutulutsa madzi
• 4. Onetsetsani kuti thupi lanu ndi locheperako
• 5. Yambitsani luso lanu
• 6. Kukankha kwatsopano
• 7. Valani gawolo
• 8. Kulimbitsa mphamvu
• 9. Khazikitsani cholinga
• 10. Kuthamanga kuthamanga
• Kwa oyamba kumene
• 11. Onjezani mtunda wanu
• 12. Thupi lolinganizika
• 13. Lowani nawo gulu
• 14. Khalani achangu masiku ambiri
• Kwa othamanga apakatikati
• 15. Maphunziro a kumapiri
• 16. Kore mphamvu
• 17. Kupirira kumathamanga
• 18. Zochita zotsatizana
• Kwa othamanga apamwamba
• 19. Mpikisano wothamanga wotsatira
• 20. Maphunziro a Tabata
• 21. Tempo amathamanga
• 22. Muzikhala ndi nthawi yopuma
• Kwa othamanga
• 23. Kutalika pang'ono
• 24. Pumani moyenera
• 25. Zojambula zokopa
• Chenjezo
• Nthawi yolankhula ndi mphunzitsi
• Mfundo yofunika

Ngati ndinu wothamanga, mwayi mungafune kukonza magwiridwe antchito anu ndikupeza liwiro. Izi zitha kukhala zakukongoletsa nthawi yanu, kuthamanga makilogalamu ambiri, kapena kumenya bwino kwambiri. Pali maluso ndi zibowolero zambiri zomwe mungagwiritse ntchito kuti mukhale ndi mphamvu, kusintha mawonekedwe anu, ndi kuthamanga mwachangu.

Phatikizani njira zambiri momwe mungathere. Njira zingapo zakuukira zimalepheretsa kunyong'onyeka, zimayang'ana thupi lanu m'njira zosiyanasiyana, ndikupeza zovuta zina.

Malangizo wamba

1. Tenthetsani ndi kuziziritsa

Yambani kulimbitsa thupi kulikonse ndi kutentha ndikumaliza ndi kuzizira. Izi zimakuthandizani kuti muchepetse thupi lanu pang'onopang'ono ndikutuluka pantchito yayikulu. Kutambasula mutatha kuthamanga kumathandiza kupewa lactic acid buildup, yomwe imachepetsa kutupa ndi kupweteka kwa minofu.

2. Idyani bwino

Zakudya zanu zimathandizira pakuyenda kwanu, makamaka zakudya zomwe mumadya musanathamange.

Tsatirani chakudya chopatsa thanzi ndi zipatso zatsopano, zipatso, ndi mavwende, ngati mungapeze. Tengani masamba ndi zophika zatsopano komanso zophika monga mkate wathunthu, oats, ndi mipiringidzo yamagetsi.

Pewani zakudya zopangidwa kapena zotsekemera. Chepetsani kudya zakudya zomwe zili ndi mafuta komanso michere yambiri. Muthanso kupewa mkaka ngati umayambitsa vuto m'mimba.

3. Kutulutsa madzi

Imwani madzi ambiri komanso zakumwa zathanzi monga madzi a coconut, tiyi wazitsamba, kapena zakumwa zamasewera kuti musamamwe madzi ambiri. Pewani soda ndi zakumwa zina zomwe zili ndi mowa, zotsekemera, ndi mkaka.

4. Onetsetsani kuti thupi lanu ndi locheperako

Kwa anthu ambiri, kuthamanga ndi njira yothandiza yochepetsera thupi. Kukhala ndi thupi lolimbitsa thupi kungakuthandizeni kukulitsa mphamvu ya maphunziro anu ndikuthamanga kwambiri.

5. Yambitsani luso lanu

Kafukufuku wa 2017 akuwonetsa kuthekera kosintha mawonekedwe anu ndi makina amthupi kuti mugwire bwino ntchito ndikuchepetsa kuvulala.

Malangizo osavuta kutsatira ndi kuphatikiza bondo lanu motsatira thupi lanu, kugunda phazi lanu pansi pa bondo lanu, ndikukankha ndikutsika pansi kumbuyo kwanu. Sungani manja anu omasuka, gwiritsani ntchito maziko anu, ndikufupikitsa mayendedwe anu.

6. Kukankha kwatsopano

Sungani nsapato zatsopano kapena musinthe nsapato zanu zapano.

Malinga ndi kafukufuku wocheperako wa 2019, othamanga omwe adavala nsapato za Nike Vaporfly 4% adawonetsa kusintha kwachuma, chifukwa gawo lina lotsatira za nsapato pamakina othamanga. Nsapatozo zidakhudza kutalika kwamiyendo, kuthamanga kwa mbewu, komanso malo osunthika owongoka.

Ngakhale sikofunikira kugula nsapato izi, mutha kuyang'ana mtundu wa nsapato zomwe zingakupindulitseni kwambiri.

7. Valani gawolo

Sankhani zovala zopepuka, zosagwira mphepo, komanso mawonekedwe oyenera. Onetsetsani kuti zovala zanu sizikupakirani kapena kusokoneza khungu lanu, makamaka mukamayenda maulendo ataliatali. Lembani bwino ndikuphimba mathero anu nyengo yozizira.

8. Kulimbitsa mphamvu

Mukakhala olimba mtima, zidzakhala zosavuta kuti mugwiritse ntchito makina oyenera kuti muthamange mwachangu komanso mosavuta.

Kafukufuku wocheperako wa 2016 wothamanga ophunzitsidwa kupirira adawonetsa kuthekera kwa maphunziro onse olimba ndi othamanga pakupititsa patsogolo magwiridwe antchito. Ochita masewerawa amachepetsanso kuchuluka kwa maphunziro awo.

Kuti mumange minofu, kwezani zolemera kapena kuchita zolimbitsa thupi monga squats, lunges, ndi pushups. Khalani achangu pamasewera monga kusambira, masewera a nkhonya, kapena volleyball.

9. Khazikitsani cholinga

Pangani cholinga cha maphunziro anu ndikutsatira m'malo mongochita mwachangu. Izi zimakuthandizani kuti mukhale ndi cholinga pagawo lililonse ndikugwira ntchito yofunikira. Sinthani dongosolo lanu kuti muphatikize kupirira, kuthamanga mwamphamvu, ndi kulimbitsa mphamvu.

10. Kuthamanga kuthamanga

Tulukani panjirayo ndikuyendetsa ma sprint angapo, ngakhale mumakhala othamanga mtunda wautali. Kafukufuku wa 2018 adapeza kuti othamanga ophunzitsidwa omwe adachita magawo sikisi okha a nthawi yayitali yophunzitsira adakwanitsa kuchita bwino.

Maphunziro a Sprint awonetsedwanso kuti apititse patsogolo kupirira, mphamvu, komanso magwiridwe antchito a othamanga pomwe amafunikira nthawi yocheperako ndi ma mileage kuposa mitundu ina yamaphunziro.

Kwa oyamba kumene

11. Onjezani mtunda wanu

Ngati mwatsopano kuthamanga, yesetsani kupanga mileage yanu kuti thupi lanu lizolowere kuthamanga. Mudzawonanso momwe zimamvera mukamayenda mtunda wautali. Pangani mileage yanu pang'onopang'ono, pang'onopang'ono mukulitsa mtunda milungu iwiri kapena inayi iliyonse.

12. Thupi lolinganizika

Ndikofunika kuti thupi lanu likhale loyenera komanso logwirizana. Izi zimathandizira kuwonetsetsa kukhazikika, kulumikizana, ndikuwunika, zonse zomwe zingakuthandizeni kuwonetsetsa kuti mapangidwe anu ali pamwamba. Onetsani zochita zanu zolimbitsa thupi ndizotambalala zambiri komanso zazitali kuti mupewe kulimba kwa minofu ndi kupsinjika.

13. Lowani nawo gulu

Gulu limatha kukupatsani malangizo othandizira kuthamanga, kukulitsa kulimba kwanu, komanso kukuthandizani kudziwa nthawi yomwe mungakonzekere kuthamanga mtunda wautali. Mamembala am'magulu atha kukhala olimbikitsa, olimbikitsa, komanso olimbikitsa.

14. Khalani achangu masiku ambiri

Kupatula tsiku limodzi lopuma lathunthu pa sabata, yesetsani kuchita zolimbitsa thupi tsiku lililonse, ngakhale zitakhala kwakanthawi kochepa. Izi zimakuthandizani kuti mukhale okhazikika ndikugwiritsa ntchito thupi lanu kuchita masewera olimbitsa thupi.

Kwa othamanga apakatikati

15. Maphunziro a kumapiri

Kuthamangitsani mapiri kuti mumange mphamvu zochepa, kuwotcha mafuta, ndikuwonjezera liwiro lanu. Kodi kuthamanga kumathamanga ndikumakwera phiri lotsetsereka ndikuzizira pamene mukuyenda kutsika. Kodi kukwera mapiri pamalo opondera m'nyumba mukamathamangira panja sichotheka.

16. Kore mphamvu

Phata lamphamvu limakhazikitsa maziko olimba osunthira athanzi kuti muzitha kukhala omasuka komanso omasuka mukamathamanga. Izi zimathandizira kukhazikika kumbuyo kwanu, kuthamanga mwachangu, ndikuchepetsa mwayi wanu wovulala.

Zochita zolimbitsa thupi zimaphatikizapo kusiyanasiyana kwamatabwa, kuwombera mwendo umodzi ku Romania, komanso kupindika kwa Russia.

17. Kupirira kumathamanga

Kupirira kumathamanga ndimitunda yayitali yomwe imachitika pang'onopang'ono. Izi zimalola kuti thupi lanu lizolowere kuthamanga kwakanthawi ndikukhala otsika pang'ono. Mutha kuwonjezera pang'onopang'ono kuchuluka kwa nthawi kapena mtunda womwe mumayendetsa sabata iliyonse.

18. Zochita zotsatizana

Chitani zolimbitsa pambali kuti mulimbitse minofu m'mbali mwa thupi lanu ndikusunthira thupi lanu mbali ina. Izi zimapangitsa kuyenda bwino, kumachepetsa kupweteka kwakumbuyo, ndikukhazikika m'chiuno, ntchafu, ndi mawondo.

Zosankha zimaphatikizapo kuyenda kumapeto kwamapapo, maimidwe oyenda, ndi kusuntha.

Kwa othamanga apamwamba

19. Mpikisano wothamanga wotsatira

Limbikitsani chidwi chanu pokonzekera kuthamanga mpikisano wautali kuposa womwe udatha, makamaka ngati mwatero mtunda kangapo.

Ngati mwachita kale 5K, lembani 10K, ndi zina zotero. Sinthani ndandanda yanu yophunzitsira moyenera. Ngati mukufuna kudzitsutsa m'njira zosiyanasiyana, lembani triathlon.

20. Maphunziro a Tabata

Maphunziro a Tabata ndi mtundu wamaphunziro othamanga kwambiri (HIIT) omwe amalimbitsa kulimbitsa thupi kwa ana ndi aerobic. Mumayesetsa mwamphamvu masekondi 20 ndikutsatira masekondi 10 akuchira. Chitani izi kasanu ndi kawiri mpaka kasanu ndi kamodzi.

21. Tempo amathamanga

Tempo imathandizira kulimbitsa thupi ndikukulitsa luso lanu ndikukutengerani m'mphepete mwanu. Thamangani mwachangu komanso mwachangu chomwe chimathamanga pang'ono kuposa kuthamanga kwanu kwa mphindi 5. Kenako thamangani kwa mphindi zochepa. Onjezerani pang'onopang'ono nthawi yakanthawi kanyengo yanu mpaka mphindi 10 mpaka 30.

22. Muzikhala ndi nthawi yopuma

Pamodzi ndi masiku anu ampumulo, khalani ndi nthawi yoganizira zakusangalala. Chitani gawo lokhala mosangalala pang'ono, yoga nidra, kapena kusinkhasinkha. Izi zitha kuthandiza kukulitsa magwiridwe antchito anu powonjezera liwiro ndi kupirira kwinaku mukuchepetsa kugunda kwa mtima wanu, kudya kwa oxygen, komanso kupuma.

Kwa othamanga

23. Kutalika pang'ono

Kuti muchite bwino kwambiri komanso kuthamanga, yendetsani kugwiritsa ntchito mayendedwe achidule pamiyendo ya mapazi anu. Ganizirani pakutenga njira zazifupi mwachangu pomwe mukusunga mawonekedwe abwino. Izi zimakuthandizani kuyendetsa thupi lanu nthawi iliyonse phazi lanu likamenya pansi.

24. Pumani moyenera

Kuthamanga kwanu kumakhudza kapumidwe kanu, choncho onetsetsani kuti mukupuma bwino ndikupeza mpweya wokwanira. Izi zingafune kuti mupume mkamwa mwanu.

Yesetsani kupuma m'mimba mwakachetechete ndikugwirizanitsa mpweya wanu ndi zotulutsa zanu. Mwachitsanzo, mutha kupumira masitepe awiri ndikutulutsa masitepe awiri. Kapena ikani masitepe atatu ndikutulutsa masitepe awiri.

25. Zojambula zokopa

Phatikizani ma drill angapo kumayambiriro kwa kulimbitsa thupi kwanu. Yambani podumphira mayadi 10 kenako ndikuthamangira mu sprint wa mayadi 50. Kusinthana pakati pamawiro awiriwa kwa mphindi zochepa. Kenako chitani mphindi zingapo mawondo ataliatali, mayendedwe ataliatali, ndi matako.

Chenjezo

Gwiritsani ntchito mawonekedwe ndi maluso oyenera kuti muteteze kuvulala ndikupewa kuphunzira molimbika. Yambani pang'onopang'ono ngati mukungoyamba kumene, ndipo siyani ngati mukumva kuwawa kapena kuvulala kapena kukomoka.

Pang'onopang'ono onjezerani mtunda ndi mayendedwe anu milungu ingapo. Ngati mwaphonya masiku, musayese kuwonjezera maphunziro anu masiku ena kapena kuchita zoposa masiku onse.

Nthawi yolankhula ndi mphunzitsi

Lumikizanani ndi mphunzitsi wothamanga kapena katswiri wazolimbitsa thupi ngati mukufuna kukhala ndi zolinga zenizeni ndikukwaniritsa nthawi yanu yophunzitsira. Amatha kukuthandizani kuthamanga mwachangu ndikukankhira mopitirira malire anu kuti mukwaniritse zonse zomwe mungakwanitse ndikuchepetsa chiopsezo chanu.

Katswiri atha kukuthandizani kukonza mawonekedwe ndi maluso anu, ndikuyendetsa bwino kwambiri komanso moyenera. Adzakuthandizaninso kupeza njira yodyera kuti mukulitse magwiridwe antchito anu.

Mfundo yofunika

Pali zosankha zosatha pakusintha kuthamanga kwanu. Itanani nkhokwe zanu zamkati zolimbikitsana ndikulimbikira kuti mupange pulani yamaphunziro yomwe mudzapitilize ndikusangalala nayo.

Gwiritsani ntchito magazini kapena pulogalamu kuti muzitsatira momwe mumagwirira ntchito komanso nthawi yomwe mukuyenda kuti muzitha kuwona zomwe mukupita.