Mukamathamanga, mafuta amatenthedwa pokhapokha ngati muthamanga nthawi inayake. Izi zingatheke pokhapokha pogwiritsira ntchito kayendetsedwe kake , komwe kumayesedwa kuti ndi yolondola kwambiri poyesa kulemera.
Kumene mungayende?
Malo abwino kwambiri oti muyambe kuthamanga nthawi ndizochita masewera olimbitsa thupi ndi treadmill. Kotero mukhoza kusinthana mosavuta kuchoka pa liwiro limodzi kupita ku lina, kusintha liwiro ndi malingaliro a njirayo.
Komabe, kuthamanga m'masewu kungakhale kovuta. Kuti muchite izi mudzafunika kudzipatulira, choyimira masewera komanso kuyima kwa mtima.
Ndikuti kuti muthamange?
Ambiri akulakwitsa, akunena kuti m'mawa akuthamanga sitima mtima, masana - minofu imasambira, ndipo madzulo - imalimbikitsa kulemera kwa thupi. Ndipotu, mumayenera kuthamanga pamene mukukwanitsa kuti mukhale ndi maganizo abwino. Anthu ena sangathe kuthamanga m'mawa, ena amafuna kuthamanga madzulo, chifukwa chaichi amakhala ndi chilakolako, koma chachitatu ndi "chovulaza" kuphunzitsa madzulo, chifukwa akupereka ku njala "yoopsa".
Kodi mpikisano uli ndi liti?
Musanayambe kuyenda kwa maola 1.5 mumasowa chotupitsa ndi zakudya ndi otsika GI - ikhoza kukhala phala, osati zipatso zokoma, macaroni zamitundu yosiyanasiyana, muesli. Mphamvu mutatha kutaya kulemera kwa thupi muyenera kutseka zenera kuti mupangenso glycogen, yomwe inawonongeka panthawi yophunzitsidwa. Mphindi yoyamba mutatha kuthamanga, mukhoza kumwa madzi, ndipo pambuyo pa mphindi 20-40 ndipamwamba kwambiri kudya chakudya cha mapuloteni.
Pula
Monga tanena kale, kuthamanga pamene akuthamanga kulemera kumathandiza kwambiri. Izi ziyenera kukhala zolepheretsa, ndipo kwazimayi zikutanthauza pafupifupi 157 kumenya / min.
Pulogalamu yothamanga
Chabwino, pulogalamu yomweyi ikuyendetsa kulemera, popanda zomwe simungathe kuchita.
Njira 1 (ngati muli ndi mphamvu zamaphunziro masiku ena):
- Lolemba - maphunziro apambuyo ndi chifuwa;
- Lachiwiri - nthawi yothamanga;
- zachilengedwe - triceps ndi deltas, press;
- Gawo lachinayi likuyenda;
- Lachisanu, Lamlungu - mpumulo;
- Loweruka - mapazi.
Zosankha 2 (ngati mukungoyenda):
- Lolemba - kuthamanga mamita 200 ndi 2-3 kuyenda maola, kotero nthawi khumi;
- Lachitatu - kuthamanga mamita 800 ndi 2-3 mpumulo wopuma, 3-4 nthawi;
- Lachisanu - kukwera mofulumira 5 km.
Komabe, kusinthasintha kwa kuthamanga ndi kuphunzitsa mphamvu ndiko zambiri
Pakupanga pulogalamu yophunzitsa kulemera kwa thupi, ziyenera kukumbukira kuti zotsatira zofulumira kwambiri komanso zowoneka bwino zimapezeka ndi zolemetsa zina. Kotero, mukhoza kugwirizanitsa malingaliro ndi masekondi 30 a sprints ndi mpumulo 2 mphindi ndi mapulogalamu akulu omwe atchulidwa pamwambapa.
Koma mfundo yomwe pafupifupi chilichonse chikuiwalika ndi kutentha komanso kuthamanga. Kutenthetsa "kumaphatikizapo" thupi lanu panthawi ya mafuta oyaka (izi zikuphatikizidwa popanda kutenthedwa, koma patapita nthawi), ndipo kugwedeza n'kofunikira kuti muthe kutaya zinthu zochokera ku minofu ndikuzimasula pambuyo pa katundu.