Momwe Madzi Amayendera Kuti Akhale Wamphamvu ndi Aerobic Fitness
Madzi kuyenda ndi ntchito yosavuta, yogwira ntchito, yochepa yomwe ingakhoze kuchitidwa padziwe, nyanja, kapenanso nyanja. Kuthamanga kwa madzi koopsa kumapereka chakudya chabwino kwambiri cha madzi, ndipo madzi amachititsa kuti mpweya usamayende bwino, choncho mumalimbikitsa ndi kumanga minofu mukamayenda.
Ngati mwatsopano kuti muchite masewero olimbitsa thupi, MaryBeth Pappas Baun, M.Ed., wolemba "Amazing Water Workouts" (Yerekezerani Ndalama) akukulimbikitsani kuti muyambe pang'onopang'ono ndi kuyenda maminiti asanu mchiuno-madzi akuya.
Pakapita masabata angapo, pang'onopang'ono muthamangitse liwiro lanu ndikumanga kwa mphindi 20 pamphindi.
Ngakhale simukuyenera kukhala ndi zipangizo zamakono kuti muziyenda madzi, zinthu zotsatirazi ndi zothandiza:
- Nsapato zamadzi zimateteza mapazi anu ndikukupatsani mphamvu.
- Magolovesi ogwirira ntchito amapereka zotsutsana kwambiri ndi kayendedwe ka mkono wanu.
- Mabokosi ogwirira ntchito amakukhazika mtima pansi ndipo amakuyendetsa kuyenda mozama, kumene mapazi ako samakhudza pansi.
Momwe Mungayendetse Madzi
- Imani m'madzi akuya ndi minofu yanu ya m'mimba, khola lamphongo likuwonekera pansi, matanthwe amatha kumangirira msana wanu, mapewa mmbuyo, ndi chifuwa chonyamulidwa (osalowerera ndale). Kuyenda mu chifuwa-madzi akuya kumapangitsa kuti musamangokhalira kuchita masewera olimbitsa thupi.
- Yendani monga momwe mungakhalire pamtunda, mutayendetsa chidendene choyamba ndikuyendayenda ndi mpira wa phazi lanu. Musayende pamtunda wanu. Sungani msana wanu molunjika komanso minofu ya m'mimba ikhale.
- Yendani kutsogolo masitepe asanu ndi atatu, kenaka mubwezeretse masitepe anayi kuti muwone magulu osiyanasiyana.
- Gwiritsani kutsogolo kwa mikono ndi kubwerera kumbali yanu pamene mukuyenda. Tembenuzani manja anu nthawi zonse kuti mitengo ya palmu ikanike pamadzi.
- Gwiritsani ntchito manja anu motsutsana ndi miyendo yanu: Mukapitiliza ndi phazi lanu lamanja, tambani dzanja lanu lamanzere patsogolo, ndipo mosiyana.
Kusiyana Pa Kuyenda kwa Madzi
- Kukweza mawondo anu kudzawonjezera kukula kwa zochitikazo.
- Yendetsani kutsogolo ndi kubwereranso ndifupikitsa, masitepe, masitepe, kapena kuthamanga.
- Sungani mu ndondomeko ya bwalo kapena malo ozungulira. Onetsetsani kuti mupite mbali ziwiri kuti muyese zofuna zanu m'thupi lanu.
- Pamene mwakonzeka kuwonjezera mphamvu, yesetsani pang'onopang'ono kutenga njira zowonongeka kapena kumangidwa ndi kukankhira ndi phazi lanu lakumbuyo kuti mutuluke padziwe pansi pakati pa kuyenda.
Nsonga Zowonjezera Madzi
- Mofanana ndi masewera olimbitsa thupi, yambani ndi kutentha ndi kutsirizika ndi ozizira. Kutambasula mutatha kutenthedwa ndi kophweka m'madzi.
- Imwani madzi ambiri: popanda izo, mwinamwake mudzatenthedwa madzi ngakhale mutayikidwa ndi madzi.
- Ngati muli panja, kumbukirani kuvala kofiira.