Kachitidwe 1 Km popanda maphunziro ndi kukhala wotopa?

Pamaso malangizo alionse akulangizidwa amatanthauza funso mmene kuthamanga 1 Km popanda kukonzekera? Kukumana kutalika chofunika nthawi zofunika kuti tikwaniritse mgwirizano wa mphamvu ntchito, ndi kusamala mphamvu. Osati mophweka kubwera choyamba, monga ambiri amaganiza koyamba. Si kokwanira kuthamanga, muyenera kuchita izo bwino.

Yoyenera kukhazikitsa maphunziro

Wopambana wa katswiri mukudziwa bwino kuposa ena mmene kuthamanga 1 Km popanda kukonzekera. Iwo akhoza kukuuzani inu momwe bwino kugwira phazi ku musanjenso ndi kusuntha mikono yanga. Atafika muyezo wa makamu, n'zotheka popanda dyspnea kukokera osati mwachindunji linalake, koma kupita pa mtunda wautali.

ndi mfundo zazikulu zochepa kumapangitsanso thupi kupirira tingaone:

• Nkofunika kuchita kayendedwe zolondola pamene akuthamanga. Zikuphatikizapo malo a manja, miyendo, msana, mafupa a chiuno, kusunthira phazi.
• Tiyenera kuphunzira njira masewera kupuma.
• Maphunziro - Kodi maziko a kumanga kaimidwe zolondola pa mathamangitsidwe.
• Thupi ali kutulutsa mphamvu, choncho kusankha chakudya chamagulu.

Ndi bwino tisaiwale mbali yofunika kwambiri ya maphunziro - ndi zochangamutsa pamaso akuthamanga. Konzekera minofu yanu kwambiri supple ntchito katundu. Ngati sanachite, tsiku lotsatira adzaoneka ululu ndi stiffness thupi.

mfundo kupirira

Osati aliyense akumvetsa mmene kudya kuthamanga 1 Km popanda lokonzekera, ndipo musatope. Poyamba, kuyamba mofulumira imathandizira, panja pa zonse, zikubweretsa kugogoda mpweya ndi imfa ya mphamvu. Akatswiri analimbikitsa poyamba apeze liwiro pazipita, ayambe kumatenga mkati mamita 100, kenako m'mbuyo.

Quick Start mosavuta wothamanga, monga mchitidwe wa amathandiza kukhala otaya misa mpikisano. Ndipotu kuthetsa mtunda ndi kosavuta pamene pang'ono patsogolo adani awo. Zikuwachitikira patsogolo Otsutsa zimachitika bwino, popanda accelerations mwadzidzidzi.

Pamaso pa mapeto a mamita 300, mukhoza kuwonjezera liwiro pang'ono. Komabe, tiyenera kulabadira mphamvu otsala kuti sangagwelenso masekondi angapo pamaso pa mzere womaliza. Kachitidwe 1 Km popanda kukonzekera? Izi zimaonekera pamene zoyesayesa tsiku kuyesa maluso awo m'tsogolo. Morning workouts katiphedza kubvesesa mwadidi thupi, ndi kusintha nthawi yake kwa udindo wa tsiku.

njira akatswiri

Kachitidwe 1 Km popanda kukonzekera? Gwiritsani ntchito malangizo otsatirawa:

• Back - tikutsimikizira kuti ndi yosalala.
• Phazi - sitepe iliyonse chikuchitika mu njira yakuti munthu ndi nkhawa pa malo yekha mlingo yokoka. Contact ndi ❖ kuyanika kumachitika anagubuduza: kwa chidendene kuti chala.
• Miyendo - sitepe kugwedezeka ayenera maximized. Choncho, kukwaniritsa mathamangitsidwe chofunika, kugwiritsa ntchito malamulo a sayansi. M'tsinde minofu ng'ombe kumathandiza ya masika. Ngati mutsata gulu zachilengedwe, n'zosavuta kuthamanga anasankha mayendedwe pa amene okhawo mathamangitsidwe yopingasa. Kayendedwe zina zimagwiridwa pa makina.
• Manja - tikulimbikitsidwa kuti makona a madigiri 90, kuwasuntha iwo okha olowa phewa.

thupi nyumba Musanayambe pang'ono linapendekeka. Munthu amamva ngati akufuna kupita chitsogolo. Ataona wachina chilichonse ndi yosavuta kumva ngakhale wothamanga wosadziwa, n'zosavuta kuthamanga 1 Km popanda kukonzekera.

Ubwino wa kuphunzira kayendedwe luso

Cholinga cha Zochita pokhala yekha kukhala kayendedwe zofunika popanda mphamvu zatrachivaniya pachabe. Motero, zimaonekeratu kuti n'zosavuta kuthamanga 1 Km popanda kukonzekera. Kuwonjezera dzuwa la mowa mphamvu, munthu akhoza kuthetsa kilometre kwathunthu popanda kutopa. Njira yolondola ndi kayendedwe amathandiza kusunga tendons ndi Mitsemphayi mu chikhalidwe wathanzi. Koma pambuyo katundu mwadzidzidzi adzakhala kochepa kuchira nthawi.

Mukhale luso lawo chofunika anthu kawirikawiri kuchita masewera olimbitsa thupi. othamanga kwambiri ntchito mfundo za kuthamanga zachilengedwe, pamene munthu safuna kuposa ntchito zawo zakuthupi. Chakwanira kufikako funso ndi dzanja lamanja, ndi kovuta kupirira sichikwiya chilango.

njira kupuma

Kumvetsa mmene kusala kuthamanga 1 Km popanda kukonzekera sikokwanira kumvera malamulo ondandalikidwa kuthamanga achilengedwe. Popanda kupuma yoyenera kuyesetsa adzakhala chabe. Apa likusonyeza inspiratory / expiratory zinayendera.

Pa gululi ntchito limodzi pakamwa ndi mphuno. Kupuma kumachitika kudzera mipata zonse achibadwa. Aganyu inhalation - mpweya kwambiri pa masekondi loyamba apaulendo. Njira imeneyi zimathandiza kupewa kuperewera mpweya zokambirana mphamvu. Sankhani pafupipafupi mabala kuwala osavomerezeka adzapatsidwa mwayi kusankha thupi njira zake zachilengedwe.

maphunziro

Kudziwa momwe kuthamanga 1 Km popanda kukonzekera, kuchititsa Tsiku lililonse kukhala ndi luso zotsatirazi:

• Chiphunzitso cholondola cha phazi kumachitika pamene akuthamanga nsapato kapena pophunzitsa njinga yamoto yovundikira a.
• Kutsegula minofu gluteal ikuchitika workouts tsiku mukapeza.
• Akutukuka kaimidwe wabwino kumachitika pamene ntchito: kuthamanga mu malo ndi fixation wa oyang'anira m'chiuno. Munthu ayesera kutambasula chingwe womangidwa ndi kuliika chinthu: mpanda, msomali.
• Kasupe katundu wa kunsi kwa miyendo amapangidwa pa masewera olimbitsa thupi ndi akulumphalumpha chingwe.
• Luso kuchita zinthu mwanzeru mphamvu ndi mphamvu ya kayimbidwe kotani ndi kuthi pamene akuthamanga ndi chingwe. Munthu kamakhala ankakonda kutenga nthawi kuti asiye pogona ndi kuika mu malo.

Palibe Champion sibwenzi yapindula wabwino popanda maphunziro tsiku ndi tsiku. Only khama kuwonetseredwa amathandiza kwa kanthawi kochepa kuti kuphunzira chosowacho.

Pamaso kuika ponseponse

Sitima, tinganene kuti wothamanga kumene wobadwa amadziwa kuthamanga 1 Km popanda kukonzekera. Pa nthawi ya masiku 5 zisanachitike Ndi bwino kuthetsa katundu wolemera. Mukhoza konzekera okha mtunda waufupi mpaka mamita 200.

Makhalidwe kupambana malo ofunika pokonzekera mpikisanowu. Science wasonyeza kuti kutsegula a nkhondo mkati mutapeza chidaliro. Zabwino adzakhala boma wothamanga ngati sitima za njanji mayeso lotsatira. Ilo ziyenera a luso lawo. Patatha izi, khama zina pophunzitsa.

Ngati munthu akufuna kuthamanga kilometre, ndiye muyenera cholinga kuthetsa mamita 5000. Titamaliza maphunziro, mtunda yapita akuoneka kwambiri ndi kosavuta mwamakhalidwe kuti khutu kwa udindo pa mpikisano. Sitikudziwa kuti zingakweze kapamwamba Sikuti, dongosolo zosatheka kokha mwala.