Mitemo miviri inofanira kuteverwa kuitira kuti ibudirire zvaidiwa.
Kunyarara, sezvavanotaura, ndarama. Kana iwe usingadi kurasikirwa nemhepo yako, zvino zviri nani kufamba murugare. Paunenge uchidzidzira, dzivisa kupfupika kwefema uye edza kufema chete nemaputi. Kana iwe uri munzira yakachena panguva yekufambisa kufamba, unofanira kufema muromo nemhino panguva imwe chete. Kana iwe uri muguta iro kune zvakawanda zvokupedza gasi, guruva uye zvakasiyana-siyana zvinosvibisa mhepo, sekunge mumigwagwa isati yemazuva anodziya, asi ikozvino yakanyorovesa, mvura, mafungu, mazuva ano, unofanira kufema mumhepo nemhino dzako uye kubudisa nemuromo wako zvese 3 -4 matanho. Panguva yekurovedza, zvakakosha kuti "uchengetedze" moyo wekutengesa. Kana iwe usingakwanisi kufema kazhinji, asi unogutsikana, saka iwe unofanira kunonoka pasi.
Kuti uone mamiriro ekumusoro ekudengenyeka kwemwoyo, unoda kubvisa makore ako uye nhamba 50 kubva kune 220. Zvichaita chimwe chinhu chakadai: 220-20-50 = 150 (20-pazera racho).
Ngatitaurire nezvekusimudzira.
Chokutanga, paunenge uchifamba, tarisa mamiriyoni maviri kana matatu mberi kwako, zorora maoko ako, muviri unofanirwa kuita zvese.
Chechipiri, iwe unofanira kuderedza mapepa ako, kuomesa mutsara, kusimbisa mitsipa ye gluteus, ruramisa mutsipa wako uye dhonza mudumbu rako (ingova nechokwadi chekutarisa kufema kwako, inofanira kunge yakasununguka uye iwe haufaniri kunge uine kupera kwekufema!).
Uye, chetatu, edza kufunganya kubva chitsitsinho kusvika kune zvigunwe, nenzira iyi iwe uchaponesa musana wako uye mamwe makoriri "achaenda" kubva kwauri.
Mitemo yehutano inofamba.
Mazano kune vanofamba. Kana iwe uchida kushaya uremu nekuda kwekufamba nokukurumidza, unofanirwa kuita izvi zuva rega rega, uye kwete kamwe chete pavhiki kuti ushande kubva kubasa kuenda kumusha netsoka, nekuda kwekuzeza kuenda kune vanhu vakawanda. Zvinokurudzirwa kufamba maminitsi 45-60 pazuva, uye kufamba nokukurumidza, kwete kungofamba, kutarisa kumahwindo emafasitiriti emashamba (kasi yekufamba inofanira kusvika 6-7 km / h). Kana iwe une chido chokufamba kaviri pazuva, unogona "kuputsa" awa yekudzidzisa kwehafu yenguva, kana zviri nani uchifamba maawa maviri pazuva.
Kana iwe ukapfuura kwekilomita imwe mumaminitsi gumi, iwe ucharasikirwa zana zana.
Mutambi anofamba achida kurasikirwa. Kana iwe uchida kusimbisa maronda e gluteus, masimba emimba, kuumba makumbo uye kusimbisa metabolism, hazvina kukwana kungofamba zvakananga, unoda kushandisa zvinhu zvemitambo kufamba. Famba nekukurumidza, edza kuita nguva nenguva uye pfupi. Tarisa, tora rwonzi pamberi pako, uye tora pairi zvakanyatsonaka. Tarisa mavoko ako, ivo vanofanira kufambisa zvakafanana nekufamba kwependulum.
Kufamba. Pasinei nemazita emhando yekufamba, iwe uri kufamba uchienda kumusoro, kukunda gomo, kana kuti preodalyaet kusvika kune masitepisi hazviiti chero misiyano. Iyi nzira inofanira kushandiswa kana iwe uchida kusimbisa mhuru nemisungo.
Kushungurudzika kwemakumbo ekudzivirira kana uchifamba. Paunenge uchishandisa nzira iyi panguva yekurovedza, iwe uchaita kuti muviri uwedzere. Ichi ndicho chimwe chezviito zvinoratidzika, zvinoitwa nenzira iyi: kana ukasunungura zvigunwe zvako kubva pasi, iwe unofanirwa kuomesa misumbu yemashure, uchiita chokwadi kuti chiuno hachina kunyanyisa.
Kufamba mberi neshure rako . Ichi chiitiko chichabatsira kusimbisa masumbu emashure nemashure. Paanenge achifamba mberi, kumashure kunofanirwa kubatwa zvakananga kumashure, pasina kumira mberi, maoko anofanira kunge ari pachiuno, dumbu rinofanira kudzorerwa. Kushandisa nzira iyi yekufamba, zvinokurudzirwa kusarudza kunyange kunyange pamusoro.
Ndikukurumidza kufamba nekukurumidza kukura kurasikirwa here?
Kushandisa kufamba, sekuita muviri muviri muupenyu hwezuva nezuva kunoderedza ngozi yehutano hwepfungwa. Rhythmic uye yakaenzana nhanho dzinobatsira kuderedza huwandu hwehushutera muropa. Vakadzi vanogona kushandisa kufamba sekudzivirira kwehutano hwehasteoporosis. Vanachiremba vanokurudzira kufamba kwakasimba kune vanhu vane chirwere chegadecap, pasinei nokuti kana iwe uchimhanya kune marwadzo anotyisa. Kufamba kuchavandudza mararamiro ako emuviri uye mutsika, iwe uchakwevera misumbu uye ugoita muviri wako.
Ndezvipi zvingava zvinonakidza kudarika kuenda kune mimhanzi yako yaunofarira mangwanani kana manheru? Ita bhizinesi nemufaro!