Momwe Mungadziwire Fomu Yoyendetsa Yoyenera

Zamkati

• Kuthamanga mawonekedwe
• Kuthamanga
• Kupopera
• Pa chopondera makina
• Mapazi ako
• Njira zopangira mawonekedwe
• Zokuthandizani kupewa kuvulala
• Nthawi yolankhulirana ndi pro
• Mfundo yofunika

Ngati mukufuna kukweza kuthamanga kwanu, ndikofunikira kuti muwone mawonekedwe anu othamanga ndikupanga zosintha zina ndi zina zofunika. Izi zithandizira kuchepetsa mwayi wovulala, kukulitsa liwiro, komanso kukulitsa kuchita bwino.

Kuthamanga kwanu kumathandiza kwambiri pazabwino zambiri zathanzi. Zimakuthandizani kuti muziyenda maulendo ataliatali mwamphamvu kwambiri musamve kupweteka komanso kusapeza bwino.

Pali njira zina zomwe mungatsatire zomwe zimatha kusiyanasiyana pang'ono chifukwa cha makina amakaniko. Ganizirani mtunda ndi liwiro lomwe mukufuna kuthamanga, komanso kuvulala kulikonse komwe mungakhudze.

Kumbukirani kuti mwina munakhala ndi zizolowezi zoyipa zomwe mwina zimakhala zovuta kusiya chifukwa zimamveka bwino. Palibe kanthu! Ndikoyenera kuti muzitha kusokonezeka kapena kusadziwikiratu kuti fomu yanu ikhale pansi ndikuwongolera zomwe mumakumana nazo.

Kuthamanga mawonekedwe

Pansipa pali malingaliro ochepa pakusintha mawonekedwe anu kuti mupititse patsogolo chuma chanu, kukonza magwiridwe antchito, ndikuchepetsa chiopsezo chovulala.

Kuthamanga

Kuthamanga kumatha kukhala pang'onopang'ono kusiyana ndi kuthamanga, komabe kumadzitamandira ndi maubwino osiyanasiyana azaumoyo. Umu ndi momwe mungakulitsire masewera olimbitsa thupi:

• Mukamathamanga, khalani olimba, khalani patsogolo, ndipo yang'anani patsogolo.
• Pewani kupendeketsa mutu wanu ndikugwetsa mapewa anu.
• Lonjezani chifuwa chanu, ndikulikweza pamene mukukweza mapewa anu kumbuyo ndi kumbuyo.
• Sungani manja anu, ndipo gwiritsani ntchito dzanja losasuka. Pewani kuwoloka manja anu kutsogolo kwa thupi lanu.
• Pofuna kupewa kuvulala kwa thupi lanu lakumunsi, gwiritsani ntchito mkanda wapakati, ndipo pewani kugunda pansi ndi chidendene. Izi zimathandiza kuti phazi lanu lifike pansi pa mchiuno mwanu pamene mukuyendetsa thupi lanu patsogolo. Kukwapula chidendene kumatha kupangitsa kuti mwendo wanu uchepetse mayendedwe anu ndikudetsa nkhawa maondo anu.

Kupopera

Kuchita mwamphamvu kwambiri kwa sprinting kumafunikira kutsegulira kwamphamvu kwambiri kwamphamvu ndi kuphulika kwamphamvu pamene mukuyamba mayendedwe amphamvu. Taonani malangizo awa:

• Yendetsani pang'ono kuchokera m'chiuno mwanu kwinaku mukuyang'ana pakati.
• Kwezani chifuwa chanu, chepetsani mapewa anu, ndikuchotsa kutali ndi makutu anu.
• Gwiritsani ntchito njira zazifupi, zachangu kuti musunge mphamvu.
• Kuti muchepetse mwayi wanu wovulala, pitani mofewa komanso mwakachetechete osakhudzidwa kwenikweni.
• Gwiritsani ntchito kuwombera kutsogolo, ndikudziyendetsa nokha kuchokera kumapazi anu. Ndi sitepe iliyonse, kwezani ntchafu yanu kuti ikhale yofanana ndi nthaka.
• Pindani zigongono zanu panjira ya 90 digiri ndikukoka molunjika mmbuyo ndi mtsogolo, mukugwiritsa ntchito kayendedwe kowonjezera ndikuwasunthira pamayendedwe osiyanasiyana kuposa momwe mumathamangira.
• Kwezani manja anu mmwamba ngati chibwano ndi kubwerera kumbuyo kwanu.
• Pewani kusinthasintha thupi lanu ndikubweretsa mikono yanu pakatikati pa thupi lanu.

Pa chopondera makina

Kuthamanga pa treadmill ndi njira ngati mungafune kuchepetsa zovuta zam'malo anu ndikupewa kuvulala mopitirira muyeso.

Treadmill imakupatsani mwayi wothamanga mosadukiza, mosadodometsa kapena poyimilira kofunikira. Izi zimakuthandizani kuti muziyang'ana pa mawonekedwe anu okha.

Taonani malangizo awa:

• Bweretsani mapewa anu ndikubwera pachimake pamene mukuyang'ana patsogolo.
• Sungani msana wokhazikika. Sungani mapewa anu pamwamba pa mchiuno mwanu.
• Khazikitsani manja anu pansi, yang'anani kutsogolo, ndipo pewani kuyang'ana pansi kapena poyang'anira.
• Gwiritsani ntchito kanthawi kochepa, ndipo chitani zochepa.
• Kuthamanga pa chopondera kumakukakamizani kuti mufupikitse mayendedwe anu popeza kupitirira pamenepo kumakupangitsani kugunda kutsogolo kwa chopondera.
• Pokhapokha mutakhala ndi nkhawa moyenera, pewani kupachikidwa pa njanji mukamathamanga.

Mapazi ako

Gwiritsani ntchito njira yoyenera kuthamanga kwanu. Bwerani mokoma; pewani kuponda phazi lanu mukamatsika, zomwe zimathandiza kupewa kuvulala.

Kuponderezedwa koyenera kwamapazi kumathandizanso kukonza chuma chanu kuti mugwiritse ntchito mphamvu zochepa poonjezera kuthamanga kwanu.

Umu ndi momwe mungasamalire mapazi anu:

• Malo olamulira, pogwiritsa ntchito sitepe yosalala, ngakhale phazi.
• Pofuna kupewa kuvulala kumapeto kwenikweni, gwiritsani ntchito kuwombera kutsogolo, komwe kumagwiritsa ntchito minofu yambiri mukamatsika.
• Kukwapula kwapakati kumathandizira kuti thupi lanu lipite patsogolo.
• Pewani kunyanyala ndi zidendene. Izi zitha kukuchepetserani pang'onopang'ono ndikupanikizani maondo anu.
• Sungani matchulidwe abwinobwino kapena osalowerera mapazi anu poyendetsa mapazi anu mkati pang'ono. Izi zimalola kuti mapazi anu azitha kutera ndikufika kwinaku mukutsatira thupi lanu.

Njira zopangira mawonekedwe

Sinthani mawonekedwe anu pochita masewera olimbitsa thupi kuti mutalikitse ndikulimbitsa minofu yomwe ikuyenda:

• Phatikizani masewera olimbitsa thupi, monga milatho yama glute ndi matabwa ammbali, kuti mukhale ndi mphamvu, kusamala, ndi kukhazikika ndikuchepetsa mwayi wanu wovulala ndikugwiritsa ntchito mopitirira muyeso.
• Pofuna kuteteza mawondo anu kuti asavulazidwe, gwirani phazi lanu molunjika pansi pa bondo lanu m'malo moyang'ana kutsogolo, komwe kungakhalenso chifukwa chodumpha. Izi ndizofunikira makamaka mukamatsika.
• Khalani ndi msana wamtali, wowongoka, ndikutalikitsa kudzera pamutu panu. Chitani zolimbitsa mutu ndi khosi kuti mukhale ndi mphamvu zofunikira kuti mukhale okhazikika komanso kuti muziyang'ana kutsogolo.
• Gwirizanitsani kupuma kwanu kuti mugwirizane ndi kuthamanga kwa mapazi anu. Izi zimathandizira kukhala omasuka, kuchepetsa kusakhazikika kwa minofu, ndikugwiritsa ntchito bwino mphamvu.
• Pindani mikono yanu pamtunda wa digirii 90, ndikukweza mikono yanu kuchokera m'mapewa anu kupita kutsogolo ndi kumbuyo ndikusunga manja anu omasuka.
• Pewani kuwoloka manja anu pamiyendo yanu kapena kupotoza thupi lanu.
• Onetsetsani pang'ono pachifuwa kuti muthandize kutsogolera thupi lanu.
• Limbikirani ndi kutsogolo kuchokera pansi kumbuyo kwanu ndi sitepe iliyonse.

Zokuthandizani kupewa kuvulala

Nawa maupangiri ena okuthandizani kupewa kuvulala mukamagwiritsa ntchito fomu yanu:

• Limbikitsani kuyenda komanso kusinthasintha m'chiuno mwanu ndi akakolo kuti muchepetse kuvulala kumbuyo kwanu ndi mawondo.
• Onjezani masitepe anu pamphindi kuti muchepetse nkhawa pathupi lanu.
• Pang'onopang'ono onjezerani nthawi, kulimba, komanso kuchuluka kwa kuthamanga kwanu. Limbikitsani liwiro lanu ndi mileage pakapita nthawi. Kumbukirani, zotsatira zimatenga nthawi.
• Pumulani kwa nthawi yoyenera ngati mukumva kupweteka kwa minofu kapena kuvulala, makamaka ngati imabwerezabwereza kapena imakhalitsa.
• Onani wodwala ngati muli ndi vuto lililonse. Amatha kuthana ndi kuvulala kwanu, kuzindikira komwe kwayambitsa vutolo, ndikuthandizani kukonza zofunikira kuti zisabwererenso.
• Lankhulani ndi dokotala ngati mwayamba kuchita masewera olimbitsa thupi, kukhala ndi nkhawa zakuthupi, kapena kumwa mankhwala omwe angasokoneze pulogalamu yanu yothamanga.
• Valani nsapato zoyenera. Pewani nsapato zomwe zimamangiriridwa kwambiri. Bweretsani nsapato zanu nthawi zambiri.

Nthawi yolankhulirana ndi pro

Kugwira ntchito m'modzi ndi katswiri wazolimbitsa thupi kumapereka zabwino zambiri. Aliyense kuyambira pa zosangalatsa mpaka akatswiri othamanga atha kupindula pogwira ntchito ndi pro kwa magawo angapo.

Katswiri wodzipereka akhoza kukuthandizani kuti mukhale ndi chizolowezi chokwaniritsa zolinga zanu ndikuthandizani kuti mukhale okhazikika, olimbikitsana, komanso kuyankha mlandu.

Kuphatikiza apo, katswiri wothamanga azikhala kumbali yanu, kukuthandizani ndikuwathandiza kukondwerera kupambana kwanu.

Zimapindulitsa makamaka ngati mwayamba kukhala wathanzi kapena kuthamanga kapena kukhala ndi nkhawa ndi thupi lanu, makamaka pankhani yolumikizana, makina amthupi, kapena kuvulala koyambirira.

Kafukufuku wochokera ku 2015 akuwonetsa kuyenera kwakulandila mayankho owoneka kapena omvera kuti mukwaniritse mayendedwe ochepetsa chiopsezo chanu chovulala.

Kaya mukuyang'ana pagalasi, kuwonera kanema, kapena kulandira mawu, mayankho ndikofunikira pakukulitsa mawonekedwe anu.

Katswiri wochita masewera olimbitsa thupi amatha kuthandizira kukonza ndi kukonza mawonekedwe olondola ndikusiya zizolowezi zina zoipa zomwe mwina mwakhala nazo. Amatha kukuthandizani kukulitsa chipiriro ndikuchepetsa chiopsezo chovulala.

Wothandizira masewera olimbitsa thupi atha kutsimikizira kuti mukukhala otetezeka pokuthandizani kuti muzimva kutentha ndi kuziziritsa ndikupewa kudzikakamiza kwambiri. Amathanso kukuthandizani kuti mukhale ndi dongosolo labwino la kudya ndikudziwe zomwe mungadye musanathamange komanso mutatha.

Mfundo yofunika

Kusintha mawonekedwe anu othamanga ndi imodzi mwanjira zabwino zopititsira kuthamanga kwanu mulingo wina.

Khalani ndi pulogalamu yanu yothamanga kuti muwone zotsatira zabwino. Bweretsani kuzindikira kwakhazikika kwanu tsiku lonse pamene mukuyenda muzochita zanu zonse. Yesetsani kukhazikitsa mphamvu zoyambira kuti muthandizire mawonekedwe anu.