Thamangani

• Inhloko yeziNdawo: Gym blo ny: tarena trondro.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Thamangani

Kuthamanga ndi njira yochita masewera olimbitsa thupi yomwe imapatsa thanzi labwino monga kupititsa patsogolo thanzi la mtima, kulimbitsa minofu, komanso kukhala ndi thanzi labwino. Ndioyenera kwa anthu amisinkhu yonse yolimbitsa thupi chifukwa amatha kupangidwa mogwirizana ndi zomwe munthu angathe komanso zolinga zake. Anthu angafune kuchita nawo kuthamanga chifukwa sikuti kumangolimbikitsa thanzi lathupi, komanso kumagwira ntchito ngati njira yotsika mtengo yochepetsera nkhawa, kukulitsa malingaliro, ndikusintha moyo wonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Thamangani

• Sankhani malo otetezeka ndi abwino othamangiramo, monga paki kapena kanjira kothamangira, ndipo valani zovala zabwino ndi nsapato zothamangira zabwino.
• Yambani kuthamanga kwanu pang'onopang'ono, kenako pang'onopang'ono muwonjezere liwiro lanu pamene thupi lanu likukonzekera kuyenda.
• Khalani ndi kaimidwe kabwino pamene mukuthamanga; sungani msana wanu mowongoka, mutu, ndi mikono pamtunda wa digirii 90, kuwagwedeza momveka ndi masitepe anu.
• Mukamaliza kuthamanga, khalani pansi poyenda kapena kuthamanga pang'onopang'ono, ndipo malizitsani ndi kutambasula pang'ono kuti mupewe kuuma kwa minofu.

Izinto zokwenza Thamangani

• Fomu Yothamanga Yoyenera: Khalani ndi kaimidwe kabwino ndi nsana wanu wowongoka, mutu, ndi mikono pamtunda wa digirii 90. Phazi lanu likhale pansi pa thupi lanu, osati kutsogolo kwake. Izi zimachepetsa chiopsezo cha kuvulala ndikuwonjezera mphamvu. Othamanga ambiri amalakwitsa podutsa mopitirira muyeso, zomwe zingayambitse kupsinjika ndi kusagwira ntchito bwino.
• Sankhani Nsapato Zoyenera: Nsapato zothamanga ziyenera kukhala zomasuka, zomveka bwino, komanso zoyenera mtundu wa phazi lanu ndi kalembedwe kameneka. Kuvala nsapato zolakwika kungayambitse kusapeza bwino ndi kuvulala. Ndi kulakwitsa kofala kupitiriza kugwiritsa ntchito nsapato zotha, zomwe zingayambitse kuvulala chifukwa chosowa chithandizo chokwanira ndi kukwera.
• Hydrate and Fuel Up: Khalani ndi hydrated kale, nthawi

Thamangani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Thamangani?

Mwamtheradi, oyamba kumene akhoza kuyamba kuthamanga ngati masewera olimbitsa thupi. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera mphamvu ndi nthawi yothamanga kuti musavulale. Ndibwinonso kusakaniza kuyenda ndi kuthamanga poyamba. Mwachitsanzo, woyambitsa akhoza kuyamba ndi kuthamanga kwa mphindi imodzi, kenako nkuyenda kwa mphindi ziwiri, ndikubwereza kuzungulira kwa mphindi 20. Pamene thupi lawo likukula, amatha kuwonjezera maulendo othamanga ndi kuchepetsa omwe akuyenda. Ndikofunikiranso kuvala nsapato zothamanga zoyenera ndikuwotha kutentha musanathamangire kulikonse.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Thamangani?

• The Jog ndi njira yothamanga pang'onopang'ono, yomasuka, yomwe imagwiritsidwa ntchito mtunda wautali kapena kutentha.
• Kuthamanga kwa Marathon kumaphatikizapo kuthamanga mtunda wautali, nthawi zambiri makilomita 26.2, pamtunda wokhazikika.
• Interval Run imaphatikizapo nthawi yothamanga kwambiri yosinthana ndi nthawi yocheperako kapena kupuma.
• The Hill Run ndi mtundu wa kuthamanga komwe kumaphatikizapo magawo okwera ndi otsika, zomwe zimapereka vuto lalikulu kwa wothamanga.

Izinto zokufunda ezishisa ezivumelekile Thamangani?

• Mapapo ndi ntchito ina yomwe ingakulitse kuthamanga kwanu; amayang'ana minofu yapansi ya thupi lanu, kuwongolera bwino komanso kugwirizanitsa kwanu, zomwe ndizofunikira kuti muzithamanga mokhazikika komanso moyenera.
• Zochita zolimbitsa thupi ngati matabwa zimathanso kuthandizira kuthamanga polimbitsa minofu yanu yam'kati, yomwe imakuthandizani kuti mukhale ndi kaimidwe kabwino, kuchepetsa chiopsezo cha kuvulala, ndikuwonjezera kuthamanga kwathunthu.