Ngakhale mipikisano yokonzekera ikuimitsidwa kuti ziwonekere, kutchuka kwa kuthamanga sikunachedwe ndithu. Ndi njira zolumikizirana ndi anthu zikadalipo, othamanga ambiri odziwa bwino komanso othamanga atsopano mofanana agwirizanitsa ophunzitsa awo kuti azipondaponda nthawi zambiri.
Ngati ndinu watsopano kuthamanga, mwina mukuyang'ana njira zophunzitsira kupitilira mailosi angapo oyamba omwe mwalowa musanagunde khoma. Kuthamanga mopitirira popanda kutopa kapena kuvulala kumafuna njira yabwino yomwe imaganizira zambiri kuposa kubzala phazi limodzi kutsogolo kwa linalo. (ndi kubwereza). Werengani pomwe bukuli likuphwanya maupangiri apamwamba kuti akuthandizeni kukulitsa mtunda mukuyenda bwino.
Wonjezerani MILEAGE PAGANG'ONO
Kupanga mtunda mumayendedwe anu kuyenera kukhala pang'onopang'ono. Ndithudi aliyense ndi wosiyana, koma kukulitsa kwambiri mtunda wa kuthamanga kwanu kungakupangitseni kutenthedwa musanamalize cholinga chanu, kapena kuvulazidwa.
Zinthu ziwiri zomwe zimathandizira pakumanga mtunda wotetezedwa ndikuthamanga kwanu ndikukhazikika komanso kulimba mtima. Mwamwayi izi zimakhalapo muzokambirana zabwino, kotero ngati mukuyika nthawi imodzi, mudzapeza phindu la zonse ziwiri.
Kusasinthasintha ndikofunikira
Pamene mukuyamba kuthamanga kwambiri, mutha kupeza kuti mwapeza "malo okoma", kapena mtunda womwe mukudziwa kuti mutha kuugwira bwino. Pangani izi kukhala chandamale chanu kuti muzigunda kangapo pa sabata. Cholinga chake ndikuyendetsa izi nthawi zofananira (izi zikutanthauzanso kuwathamangitsa pa liwiro lomwe mungathe kukhala nalo bwino!).
Ngati muli ndi smartwatch, fufuzani kugawanika kwa kilomita iliyonse yomwe mumathamanga ndikusintha liwiro lanu kuti likhale losasinthasintha. Ngati mulibe wotchi yanzeru, mutha kuyeza nthawi yanu yomwe idadutsa panjira kuyambira koyambira mpaka kumapeto ndi foni yanu. Kuchita masewera olimbitsa thupi "malo okoma" kangapo pa sabata kumalimbitsa mtima wanu ndipo ndikofunikira kuti mukhale ndi mphamvu kuti mubwererenso mosavuta nthawi iliyonse..
Mangani mphamvu
Tsopano popeza mwamanga maziko othamanga kangapo pa sabata, mudzayamba kukhala ndi "malo okoma" a maphunziro omwe tidakambirana. Mutha kutopa kwambiri mukamaliza gawo lililonse, mukhoza kupeza kuti mumatha kukankhira mayendedwe pang'ono, mwina simunamvepo kanthu, ndi zina. Ino ndi nthawi yoti zinthu zisinthe. Ngati mukuthamanga kawiri pa sabata pamtunda womwewo, yesani kuwonjezera tsiku lachitatu pamtunda umenewo. Yambani kukankhira mtunda pang'ono. Kapena, onjezani tsiku lokhala ndi nthawi zazifupi pamaphunziro othamanga.
Anthu ambiri amalumbira ndi lamulo la 10% za kuthamanga. Ngati simukudziwa, ndi 10% ulamuliro umanena kuti munthu angowonjezera mtunda womwe amathamanga pakatha sabata 10%. Tsopano, lamulo ili lingakhale lothandiza nthawi zina, koma nthawi zambiri ndi njira yosamala yomwe imagwiritsidwa ntchito poyesa ndikupewa kuvulala pophunzitsa zochitika zinazake. Ndi lamulo losamvetsetseka bwino lomwe, ndipo sizingafanane ndi aliyense.
Kwa othamanga atsopano, ndikofunikira kwambiri kupanga kukhazikika koyambira, kulimba mtima ndi kupirira zofunikira kuti muwonjezere mtunda wanu. Makilomita omwe mumalemba pa sabata sikuyenera kukhala mzere; kusakaniza mu magawo ochepa othamanga kudzakhala ndi zotsatira zabwino pa zolinga zanu zakutali nazonso.
MIND SET
Kuthamanga kwenikweni ndi gawo lolingana la thupi ndi maganizo. Pamene mukupita kunja kwa nthawi yayitali, nokha ndi malingaliro anu, kungakhale kosavuta kugwidwa ndi zododometsa. Mutha kupeza kuti ndizovuta kuganiza za china chilichonse kupatula kungodina kokhumudwitsa kwa zingwe za nsapato zanu tsiku limenelo, kapena chingwe cham'mbali chomwe sichingachoke, kapena kuti mukumva kutopa bwanji mukupita kutali kwambiri mpaka pano.
Zinthu izi zikachitika, m'malo molola malingaliro awa kukula ndikuwononga luso lanu lothamanga, zivomereni ndi kupitiriza chifukwa izi ndi zomwe mwakhala mukuziphunzitsa. Ganizirani za kulamulira mpweya wanu, kuvomereza kuti padzakhala zovuta mumsewu, koma mwaika mu maphunziro ndipo ndinu okhoza kuwagonjetsa. Mukhoza kuchita izi.
Thamangani MWAGWIRITSA NTCHITO
Pamene inu muli kunja uko mukukweza ma kilomita, ndikofunikira kuti musamangothamanga kwambiri, koma kuthamanga bwino. Kukhala wothamanga wochita bwino kumakulitsa luso lanu kuposa zonse: mudzawona kusintha kwa nthawi yanu komanso kuyesetsa kwanu.
Fomu ndi nsapato
Kuthamanga bwino kumaphatikizapo luso labwino kuti musatope mosayenera kapena kuvulala chifukwa cha kusauka kwanthawi yayitali.. Pothamanga, yendani pang'onopang'ono ndikukweza ndikutera pamipira ya mapazi anu. Onetsetsani kuti mapewa anu abwerere mmbuyo ndi pachifuwa, izi zimathandiza mapapu anu kutsegula ndi kuzungulira mpweya ku thupi lanu. Ganizirani zoyendetsa zigongono zanu m'malo mobweretsa manja anu patsogolo. Mikono nthawi zambiri imanyalanyazidwa pothamanga, koma nsonga iyi ndi yowonjezera mphamvu yaulere!
Muyeneranso kukhala ndi zokwanira masewera a nibber kuti mupindule ndi gawo lililonse. Kupeza choyenera zovala zamasewera ndi subjective kwambiri, koma machitidwe abwino amalamula kuti azikhala opumira, oyenera kugwa kwanu, ndi kuyankha kukuthandizani mu zovuta zanu.
Kuchira
Kupuma mokwanira n'kofunika mofanana ndi maphunziro aliwonse omwe mumachita. Ganizirani kuchira kukhala gawo lalikulu la dongosolo lanu la maphunziro. Izi zimathandiza kuti minofu yanu ikonzekere, ndipo mumakhala ndi nthawi yolola thupi lanu kukhetsa lactic acid yomwe imachokera paulendo. Onetsetsani kuti mwatambasula 5-10 mphindi mutatha kuthamanga kulikonse. Ndipo pa masiku anu opuma, yesetsani kuchita yoga yotonthoza kuti mutambasule mozama.
Zakudya zopatsa thanzi ndizofunikiranso pakuchira, kotero onetsetsani kuti mukutsatira zakudya zatsiku ndi tsiku kapena ufa wa protein womwe mwasankha kuti muthandizire kuchira ndikuthandizira thupi lanu kuchita bwino pamaphunziro aliwonse.
CROSS TRAIN
Kuthamanga kwenikweni kumakhudza thupi lanu. Mphamvu yochokera pa konkriti, mtunda wowonjezereka, zonse zimawononga thupi lanu. Kwa othamanga atsopano makamaka, izi zitha kukhala zododometsa ku dongosolo. Ndikofunika kukulitsa mphamvu ndi chikhalidwe m'magulu akuluakulu a minofu kuti muthandizire ntchito yanu yatsopano ndikutetezani kuti musavulale.
Kuphunzitsidwa modutsa sikudzangokutetezani ku kuvulala, koma mutha kuchita bwino pamasewera anu. Zochita zolimbitsa thupi zazikulu zimagwira ntchito minofu yomwe ingakhale yovuta kuyiyambitsa poyenda, koma pamapeto pake amathandizira ntchito yanu, kukuthandizani kuthamanga bwino ndikumva bwino pambuyo pake.
MAWU OTSIRIZA
Kumanga mtunda pamene mukuthamanga bwinobwino kungathe kupezedwa mwa kuphatikiza maphunziro a khama, maganizo abwino, ndi luso lothamanga. Ngati ndinu watsopano kumasewera, zinthu izi zikhoza kutenga nthawi, ndipo mwina sadzabwera onse nthawi imodzi. Koma kumbukirani, maphunziro anu sayenera kukhala liniya, ndi nthawi yamapazi yomwe imawerengedwa. Mwa kukhala osasinthasintha, mwalunjika kale njira yoyenera.
Wolemba Michelle Welling
