Matenthedwe akakwera pamwamba pa ziro, pamodzi ndi chipambuko m'mapaki, kuthamanga okonda kuwonekera. Zolimbitsa thupi munthawi yofunda - njira yabwino kwambiri yamasewera. Timanena momwe tingapangire makalasi pafupipafupi munthawi ya tsiku ndikuthamanga ndi mapindu azaumoyo.
Oyenera kusintha fomu
Ayi, sitikulankhula za chithunzi chanu. Fomu yothamanga ndi zovala, nsapato ndi zida zomwe zimakugwiritsani ntchito zamakalasi. Akatswiri othamanga adazindikira kuti chinthu chofunikira kwambiri pano ndi chodekha. Izi zikuyenera kukhala mtundu wa nsalu yopumira yopanda makonzedwe okhazikika pamagetsi kapena popanda manyowa. Kuthamanga konyowa kumakhala ndi kulemera kochepa kuti musataye phazi. Ngati timalankhula za zovala, ndiye kuti ndizosavuta kwambiri kuchita mumiyendo yokhala ndi chiuno cholemedwa - mathalauza oterewa sadzagona nanu mukamathamanga, kusokoneza m'makalasi. Chapakatikati timakulangizani kuvala masewerawa apamwamba ndi t-shirts owala a T-T-Shiple. Gulani thumba laling'ono la lamba - mutha kuwonjezera botolo lamadzi, telefoni ndi mafungulo kwa izo.
Gulani malo apadera othamanga
Chithunzi: pixabay.com.
Komwe Mungayambitsire Maphunziro
Ngati mukuchita masewera olimbitsa thupi, yambani ndikuyenda mwachangu. Kuthamanga kwa 5-6 km pa ola limodzi, pitani koyamba kwa mphindi 30, kenako ndikuwonjezereka mpaka mphindi 60. Kenako, Tsatirani mphindi 60 kuti muchepetse nthawi yochepa kwambiri kuchepetsa nthawi yoyenda mwa kuyatsa kuthamanga kwa 7-8 km pa ola limodzi. Nthawi zambiri kusintha kwa mtima kwa mtima kupita ku ma erobic katundu kuchokera kwa atsikana kumatenga 2-3 milungu. Pophunzitsa azimayi pang'ono - pafupifupi masabata awiri. Mukazindikira kuti mutha kuthamanga mosavuta mphindi 60 pa liwiro la 8 km pa ola limodzi, pang'onopang'ono zimawonjezera liwiro mpaka 10 km pa ola limodzi.
Momwe Mungapangire Kuthamanga
Ndi anthu angati omwe amalankhula za zabwino zamasewera, koma zimakhala zovuta kuphunzitsa thupi lanu nthawi zonse. Kuti ikhale kosavuta, ikani cholinga china. Mwachitsanzo, yangani 10 km m'miyezi iwiri. Kapena kulipira kutenga nawo mbali mu mpikisano waukulu ndichizolowezi cholimbikitsira. Kuti ukhale wosavuta kuti uzitha kuzolowera kuthamanga, tiyeni mawu angapo akhale ochepa:
- Kuchepetsa thupi. Kwa ola lomwe likuyenda, 600-800 calories adawotchedwa, ndipo atatha mphindi 15 mpaka 20 za makalasi owoneka bwino, thupi limayamba kutenga mpweya wosungiramo mafuta onenepa. Ngati mumadya moyenera komanso mumasuta nthawi zonse, mudzazindikira momwe masentire owonjezera amayambira.
- Ntchito bwino ubongo. Pa maphunziro, ubongo umakhala wokayikira, chifukwa umayenera kupitilira mgwirizano nthawi zonse moyang'aniridwa, ndikukonzekera kuphunzitsidwa ndikuganizira zomwe zili m'malo ozungulira. Nthawi yomweyo, kulumikizana kwatsopano kwatsopano kukupangidwa mu ubongo, komwe kumapangitsa chidziwitso chomwe chapezeka, ndipo pakutha kukumbukira.
Kuthamanga kumasintha
Chithunzi: pixabay.com.
- Kudzoza komanso kulimbikitsa. Ndiye chifukwa chake amalonda ambiri akuchita kuthamanga. Anthu omwe amathamangira kwa nthawi yayitali akuwona kuti adazindikira kukula kwa maluso othandiza. Anakhala okonda kwambiri ntchito ndipo adalimbikitsidwa chifukwa cha zotsatira zake.
- Kusinkhasinkha. Mukatha kuthamanga ndikuthamanga mu liwiro limodzi, mtima umabweretsa mavuto ndi kugunda. Mumapita ku boma pomwe nthawi yomweyo mumalimbikira komanso kudekha, kuti musinthe malingaliro anzeru ndikupeza yankho la mavuto omwe akukula kale.