Thamangani

• Inhloko yeziNdawo: Gym blo ny: tarena trondro.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: , Adductor Longus, Adductor Magnus, Gastrocnemius, Gluteus Maximus, Hamstrings, Iliopsoas, Obliques, Pectineous, Quadriceps, Sartorius, Soleus

Ukuxhumana kwe Thamangani

Kuthamanga ndikochita masewera olimbitsa thupi, thupi lonse lomwe limapereka ubwino wambiri wathanzi kuphatikizapo thanzi labwino la mtima, kuwonjezereka kwa maganizo chifukwa cha kumasulidwa kwa endorphin, ndi kulemera kwa thupi. Ndi masewera olimbitsa thupi abwino kwa aliyense, mosasamala kanthu za msinkhu kapena msinkhu wa thupi, chifukwa mphamvu ndi mphamvu zake zimatha kusinthidwa mosavuta malinga ndi zosowa za munthu aliyense. Anthu amatha kusankha kuthamanga kuti apezeke, zida zochepa zomwe zimafunikira, komanso mwayi womwe umapereka kuti musangalale panja pomwe mukulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Thamangani

• Sankhani mayendedwe omasuka kuti muyambe kuthamanga kwanu, kuyenera kukhala liwiro lomwe limakupatsani mwayi wolankhula ziganizo zonse osapumira.
• Khalani ndi kaimidwe kabwino pamene mukuthamanga, sungani msana wanu molunjika, mapewa anu amasuka, ndi kuyang'ana patsogolo.
• Pamene mukuthamanga, ikani pansi pang'onopang'ono chidendene chanu ndikugudubuza kutsogolo kuti mukankhire zala zanu, iyi ndiyo njira yabwino kwambiri komanso yotetezeka yothamanga.
• Mukathamanga, muziziziritsa poyenda kwa mphindi zingapo kenako tambasulani pang'ono kuti minofu yanu ibwerere.

Izinto zokwenza Thamangani

• Mawonekedwe Oyenera: Khalani ndi kaimidwe kabwino kothamanga. Thupi lanu likhale lolunjika, mutu wanu ukhale mmwamba, ndipo mapewa anu azikhala omasuka. Pewani kutsamira patali kwambiri kutsogolo kapena kumbuyo chifukwa kungayambitse kupsinjika kapena kuvulala. Mikono yanu iyenera kugwedezeka mwachibadwa ndi sitepe iliyonse ndipo mapazi anu ayenera kugwera pansi pa thupi lanu.
• Pacing: Cholakwika chimodzi chofala ndikuyamba mofulumira kwambiri. Ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera liwiro lanu. Izi zimathandiza kupewa kutopa koyambirira komanso kuvulala. Mvetserani thupi lanu ndikusintha liŵiro lanu moyenerera.
• Kuthira madzi ndi Chakudya: Khalani ndi hydrated musanayambe, panthawi, komanso mutathamanga. Ngati mukupita kwa nthawi yayitali, ganizirani kubweretsa botolo lamadzi kapena kukonzekera njira yokhala ndi zoyimitsa madzi. Idyani chakudya chamagulu kuti

Thamangani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Thamangani?

Mwamtheradi, oyamba kumene akhoza kuyamba kuthamanga ngati masewera olimbitsa thupi. Komabe, ndikofunikira kuyamba pang'onopang'ono kuti musavulale. Nawa malangizo angapo: 1. Yambani ndi kuyenda: Ngati simunazolowere kuchita masewera olimbitsa thupi, yambani ndi kuyenda mwachangu musanasinthe ntchentche kapena kuthamanga. 2. Kuwonjezeka kwapang'onopang'ono: Wonjezerani nthawi yanu yothamanga pang'onopang'ono. Mutha kuyamba ndikuthamanga kwa mphindi imodzi, kenako ndikuyenda kwa mphindi imodzi, ndikubwereza izi kwa mphindi 20-30. 3. Mvetserani thupi lanu: Ngati mukumva kupweteka kapena kusapeza bwino, chepetsani kapena puma pang'ono. Ndikofunika kuti musamadzikakamize kwambiri poyamba. 4. Valani nsapato zoyenera: Kuthamanga kumafuna nsapato zabwino kuti musavulale. Sungani nsapato zabwino zothamanga zomwe zimapereka chithandizo choyenera. 5. Khalani ndi hydrated: Imwani madzi ambiri musanathamanga, mukamathamanga, komanso mukamaliza. 6. Muzitenthetsa ndi kuziziritsa: Muzitenthetsa nthawi zonse musanayambe kuthamanga ndipo muziziziritsa pambuyo pake. Izi zingathandize kupewa

Yintoni imibalabala enzima yale nhliziyo emangalisayo Thamangani?

• Kuthamanga ndikothamanga kwambiri, kuthamanga kwachangu, komwe kumachitidwa pamtunda waufupi.
• Kuthamanga kopirira kumaphatikizapo kukhalabe ndi liwiro lokhazikika pa mtunda wautali, womwe nthawi zambiri umagwiritsidwa ntchito pa marathon kapena mipikisano yamtunda wautali.
• Kuthamanga kwapakati kumasinthasintha pakati pa kuthamanga kwambiri ndi kuthamanga pang'ono kapena kuyenda, zomwe zingathandize kupititsa patsogolo kuthamanga ndi kulimbitsa mtima kwa mtima.
• Kuthamanga kwa mayendedwe ndikosiyana kothamanga komwe kumachitika m'misewu yoyenda ndi mapiri, kumapereka zovuta zosiyanasiyana poyerekeza ndi kuthamanga pamtunda.

Izinto zokufunda ezishisa ezivumelekile Thamangani?

• Kukweza kwa ng'ombe kumathandiza kulimbikitsa minofu ya m'munsi mwa mwendo, kupititsa patsogolo kukhazikika ndi mphamvu mumayendedwe aliwonse, zomwe zingayambitse kuyendetsa bwino komanso kuchepetsa chiopsezo cha kuvulala.
• Mapulani ndi njira yabwino kwambiri yowonjezerera kulimbitsa thupi kwa othamanga pamene amalimbitsa pakati, zomwe ndizofunikira kuti mukhale ndi mawonekedwe othamanga, makamaka paulendo wautali pamene kutopa kumayamba.