Ngati mukuyesera kuti mukhale ndi chipiriro, kulimbikitsa machitidwe a mtima ndikuchotsa kulemera kwambiri, kuthamanga kwa nthawi kudzakuthandizani kuti mukwaniritse zolinga zonsezi mofulumira. Chokhazikika chake chiri mu kusinthana kwa maulamuliro. Nthawi imodzi yomwe mumatha kuthamanga pamtunda, potsatira - muzowonjezereka mwakuya kwa liwiro lanu.
Kuthamanga kumathamangira kulemera
Cardio iyi imagwira ntchito kwambiri chifukwa cha mafuta oyaka, ndipo ikhoza kuchitika mumsewu, ngati nyengo ikuloleza. Kupititsa patsogolo maphunziro pa kachipangizola mu kampani yolimbitsa thupi sikungatheke. Pali mitundu yambiri ya nthawi yothamanga:
- nthawi yopuma;
- mobwerezabwereza kuthamanga
- kuthamanga kwa tempo.
Kuthamanga kwapakati kumapangika kupirira ndikuthandizira kusintha ntchito yake mofulumira. Mtunda wonsewo ugawidwa mu zigawo, zina zomwe mumayendetsa pang'onopang'ono, ndipo gawolo liri pamtunda wa mphamvu zake. Kutalika kwa zigawozi kudzipangire nokha, poyamba kungakhale kanthawi kochepa kwa mamita 100-200. Pang'onopang'ono kuwonjezera kutalika kwake. Mu maphunziro apamwamba, mtunda ukhoza kufika makilomita awiri. Chiwerengero cha kubwereza chimatsimikizidwanso ndi malingaliro anu.
Kupita mobwerezabwereza kumasiyanasiyana chifukwa kumagwiritsidwa ntchito kutalika kwa makilomita 1-4. Gawolo liyenera kukhala likuyenda nthawi yonseyi. Pambuyo pake nthawiyi imaperekedwa pobwezeretsa kupuma ndi chigwirizano cha mtima mpaka kumalo okwana 120 pa mphindi. Pambuyo pakutha mpata ndikugonjetsanso mofulumira.
Ndipo, potsiriza, nthawi imayenda. Njira yophunzitsira imeneyi yayambira pakugonjetsa zigawo zazikulu pamtunda wothamanga kwambiri, pamene pa gawo lirilonse la "liwiro lakuthamanga" katunduwo akuwonjezeka ndipo muyenera kuyesa kupitilira mofulumira kuposa kale. Pakati pawo, amapereka mpumulo. Imeneyi ndi imodzi mwa njira zovuta kwambiri, koma zothandiza kuti mupirire kupirira kwanu.
Maphunziro apamwamba kwambiri: Nthawi yokonzekera.
Kuthamanga kapena kuthamangitsidwa kumapangitsa mtima kukhala wochulukira katundu, umapangitsa kuti ukhale ndi kusintha kwa boma latsopanolo. Choncho, mumalimbikitsa thupi lathu lonse, komanso mumagwiritsa ntchito mphamvu zambiri komanso nthawi yomweyo mumatentha mafuta owonjezera. Komabe, maphunziro amphamvuwa ayenera kukonzekera thupi. Kuti muchite izi, yambani ndi kuyendetsa kutalika kwa maulendo ataliatali, pang'onopang'ono kuwonjezeka mtunda ndi msinkhu wothamanga. Mukangomva kuti mungathe kusinthitsa maulendo akuluakulu mofulumira, yambani kuphunzitsa nthawi.
Ndipo kumbukirani, pamapeto pake simusowa kuleka liwiro, pang'onopang'ono mukuyendayenda, mutonthoze kupuma kwanu ndiyeno - sitepe. Mudzazindikira mwamsanga momwe thanzi lanu lakhala likuyenda bwino ndi maphunzirowa.