Ngakhale anthu omwe samapitako amayendayenda, amatenga tsiku kuchoka ku kilomita imodzi kufika khumi. Munthu sazindikira ngakhale mtunda wautali ukupita tsiku ndi tsiku. Inde, ziwerengerozi ndizochepa kwa iwo omwe amapezeka kulikonse ndi galimoto yapamwamba komanso ena omwe amayenda kapena kugwiritsa ntchito magalimoto.
Ubwino wopita
Kuyenda ndi mtundu wambiri wa kayendetsedwe ka munthu. Anthu omwe amayenda mochuluka (ndithudi, mu nsapato, nsapato zolondola) ali ndi thupi lolimba, minofu yothandizira, kulimbikitsa chitetezo chawo - ndi zonsezi popanda khama lalikulu!
Kuyenda nthawi zonse kumakuthandizani kukhazikitsa ndi kuyang'anira ntchito ya kupuma ndi mtima, dongosolo la minofu komanso ngakhale pakatikati.
Kuti mugwiritse ntchito kuyenda kulemera, muyenera kuyenda kwambiri, osachepera maola 1-2 patsiku. Inde, ndibwino ngati kuyenda mu nkhalango, koma, nthawi zambiri, mukhoza kuyenda ndi kudutsa m'mapaki ndi mumisewu mumzinda. Ndi bwino kukhala ndi malo okhala ndi zomera zambiri, kuti mutenge mpweya wabwino, woyera.
Ndi ndalama zingati zomwe zimawonongeka pamene mukuyenda?
Malingana ndi kayendetsedwe ka kuyenda, mukhoza kutentha pa ntchitoyi nambala yambiri ya ma kalori. Kuyenda pa webusaiti kumapereka zotsatira zofanana monga kuyenda wamba, komanso ngati ntchitoyo ndi yovuta, ndiye kuti zowonjezera zimatha kutentha kwambiri.
Kugwiritsa ntchito ndalama zamakono poyenda ndi pang'onopang'ono. Kotero, kwa maola angapo a kuyenda koyeso iwe udzatentha kokha pafupifupi 150-200 makilogalamu. Chiwerengerochi chidzakhala chachikulu ngati mukuyenda m'nkhalango kapena m'nkhalango pa zachirengedwe ndipo mutha kugonjetsa mwapang'onopang'ono makwerero ndi mathithi. Mofananamo, kuyenda pa treadmill kumagwira ntchito. Mukayika malo otsetsereka osachepera 5%, mumakweza katundu kwambiri ndipo mwamsanga muwone zotsatira.
Ngati mukuchita masewera olimbitsa thupi, zotsatira zanu zidzakhala zabwino kwambiri: mukhoza kutentha mpaka 200-300 ma calories kwa theka la ora la maphunziro ovuta. Kuyenda uku kumasiyana ndi kuti mukuyenera kupita patsogolo pa mwendo wowongoka, nthawi zonse kukhudza phazi limodzi ndi nthaka, kukhazikitsa liwiro lapamwamba ndipo nthawi yomweyo muzigwira ntchito mwakhama.
Kutsogolera akuyenda pamakwerero - ngati muli theka la ora pamtunda mofulumira kwambiri ndikukwera masitepe, mukhoza kuwotcha pafupifupi makilogalamu 350.
Kuthamanga kapena kuyenda kuti uwonongeke?
Inde, kuthamanga kumapereka zotsatira mofulumira, koma si aliyense amene angakwanitse kuyenda mofulumira kwambiri (anthu omwe ali ndi vuto ndi masomphenya ndi ziwalo, angakhale contraindicated). Koma kuyenda kumasonyezedwa kwa aliyense - ngakhale, zitenga nthawi yambiri. Aliyense ayenera kusankha phunziro pogwiritsa ntchito thanzi lawo ndi zolinga zake.
Sungani kuyenda
Kuti muwerenge momwe mapulitsi anu ayenera kukhalira pamene mukuyenda, gwiritsani ntchito njira yosavuta:
(Zaka makumi awiri ndi ziwiri) X 0.65 = mpweya wabwino.
Choncho, ngati muli ndi zaka 20, (220-20) * 0.65 = 130 kugunda pamphindi.
Kuyenda mofulumira kuti uwonongeke
Kodi ndi bwino bwanji kuchepa thupi? Choyamba, gwiritsani ntchito malamulo awa:
- Muyenera kuyenda zovala ndi nsapato zabwino.
- kuti mukhale wolemera, ndibwino kuti musankhe tempo yowonongeka;
- Zotsatira zabwino zimaperekedwa m'mawa amayenda pamimba yopanda kanthu;
- Ndi bwino kukhala ndi khofi popanda shuga ndi kirimu musanayambe kuyenda;
- chifukwa chachangu, musadye china chilichonse kupatula zakudya za mapuloteni osachepera 1-1.5 maola asanayambe ndi pambuyo;
- Chinthu chofunika kwambiri kuti mutaya thupi ndi nthawi zonse: muyenera kuyenda maulendo 4-5 pa sabata.
Potsatira mfundo zosavuta izi, mungathe kukonza mosavuta chiwerengero chanu mopepuka.