Maphunziro othamanga oti achoke pa 10 mpaka 15 km

Zamkati

• Kuyamba kuthamanga
• Kuyamba kutsitsa nthawi
• Kuti mupeze liwiro komanso kupirira kufikira 15 km

Ichi ndi chitsanzo cha kuyendetsa maphunziro othamanga makilomita 15 m'masabata 15 ndikuphunzitsa kanayi pa sabata koyenera anthu athanzi omwe amachita masewera olimbitsa thupi omwe amakonda kuthamanga, kuchita izi kuti akhale ndi moyo wathanzi komanso nthawi yopuma .

Ndikofunika kuti musafulumire ndikusunga mapulani mpaka kumapeto, kutsatira gawo lililonse lomwe tikupangira pano chifukwa ndizotheka kusintha pang'ono pathupi panu, pachiwopsezo chovulala. Valani zovala zothamanga ndi nsapato zoyenda bwino kuti muteteze akakolo ndi maondo anu. Onani zovala zomwe zili zoyenera pano.

Ngati mukumva kupweteka m'chiuno mwanu, mawondo kapena akakolo, muyenera kusiya kuphunzira ndikupempha thandizo lazachipatala ndi la physiotherapist kuti mupulumuke, chifukwa kuvulala kochiritsidwa koyipa kumatha kukulitsa komanso kusokoneza maphunziro. Onani zomwe zimayambitsa kupweteka kwambiri komanso momwe mungapewere chilichonse podina apa.

Kumbukirani kuti ndikofunikanso kwambiri kulimbitsa minofu yanu ndi masewera olimbitsa thupi monga malo am'deralo, GAP kapena Training Functional kuti muchepetse chiwopsezo chovulala mobwerezabwereza.

Kuyamba kuthamanga

Kuyamba kutsitsa nthawi

Kuti mupeze liwiro komanso kupirira kufikira 15 km

Musanachite masewera olimbitsa thupi, ndibwino kuti mutambasule komanso osachepera mphindi 10. Kuti mukonzekere kuthamanga mutha kulumpha ma jacks kwa mphindi ziwiri osayima, pangani ma sit up ndi mphindi ziwiri ndikuyenda mwachangu.

Kenako mutha kuyamba kulimbitsa thupi tsikulo, mumayang'anitsitsa kupuma kwanu komanso kugunda kwa mtima. Kugwiritsa ntchito foni yothamanga kapena wotchi yokhala ndi mita yamafupipafupi kungakhale kothandiza kuwonetsetsa kuti simukupanikiza kwambiri thupi lanu. Onani kugunda kwanu kwamtima panthawi yophunzitsira podina apa.

Mukamaliza kulimbitsa thupi, tikulimbikitsidwa kuti mupatule mphindi zina 10 kuti muchepetse kugunda kwamtima, choncho pewani kuthamanga ndikumaliza kuyenda. Mukaima, tambasulani miyendo yanu kumbuyo kwa mphindi 5 mpaka 10 kuti muchepetse kupweteka kwa minofu. Mukamazitambasula kwambiri, musamve kuwawa tsiku lotsatira.

Chakudya ndichofunikanso kwambiri kuti minofu ipezenso bwino. Onani zomwe mungadye musanaphunzire, mukamaliza komanso mukaphunzira ndi katswiri wazakudya Tatiana Zanin: