Kuonda mothandizidwa ndi kuthawa: angati zopatsa mphamvu yatenthedwa pamene akuthamanga?

Ndi palibe chinsinsi kuti kuthamanga kwambiri kapena kuwala kuthamanga kukhala opirira, kamvekedwe minofu ndi kulimbitsa thupi. Koma ngati ntchito mothamanga mukufuna kuonda, inu muyenera kudziwa angati zopatsa mphamvu yatenthedwa pamene akuthamanga. About zopatsa mphamvu ndi kophweka ngati inu ntchito kugunda kwa mtima polojekiti. Chabwino, ngati inu mulibe izo imathandiza - zilibe kanthu. Milingo mukhoza kuziwerenga iyeyo.

Kumene, liwiro la zopatsa mphamvu moto zimadalira kulemera, minofu mafuta ndi kuthamanga liwiro. Komabe, mfundo zikutanthauza motere: kuthamanga pa liwiro la 18 Km / h amalola lotayirira 1280 Kcal paola. Umo_mosangalala amathamanga pa liwiro la 13 km / ola yoyaka zopatsa mphamvu 920 pa ola limodzi.

N'zosatheka kwathunthu molondola 100% kuwerengera angati zopatsa mphamvu anachita pamene akuthamanga, chifukwa thupi konse osiyana. Amadziwika kuti thupi wamwamuna ali ndi kagayidwe apamwamba, choncho, ndi ambiri zopatsa mphamvu kutenthedwa. Ngati inu pakali pano uyike tokha cholinga cha kuthamanga, kuyamba ndi yaing'ono mphindi zisanu lumpha. Ngati muli ndi pedometer, mukhoza kulemba mtunda kuwerengera bwino angati zopatsa mphamvu yatenthedwa pamene akuthamanga.

Pafupifupi unhurried kuthamanga pa liwiro la 9 Km / h chimadyedwa 6.4 kcal pa makilogalamu 1 thupi paola.

Pamene akuthamanga pa liwiro la 10,4 km / h chimadyedwa 8.4 kcal pa makilogalamu 1 thupi paola.

Akuthamanga pa liwiro la 12 Km / h ungapsereze 10,4 kcal pa makilogalamu 1 thupi paola.

Pomaliza, akuthamanga pa liwiro kudya pa liwiro la 16 Km / h yoyaka 14,4 Kcal pa 1 makilogalamu paola.

Kumene, nthawi zonse muyenera kukumbukira kuti akuthamanga, pamodzi ndi kupalasa njinga, kusambira, wodzigudubuza siketing'i amatanthauza cardio lapansi. Mu ndondomeko za kuwonjezeka kugunda kwa mtima wanu, kuthamanga kwa magazi mongoyembekezera limatuluka ndi thupi akumasula zikuwonjezereka masiku ano. Choncho sikokwanira kudziwa angati zopatsa mphamvu yatenthedwa pamene akuthamanga, muyenera akadali kusankha bwino akuthamanga mayendedwe ndi mtunda kuwerengera.

Kuthamanga ayenera kuonedwa ku kapena m'munsimu -4º C. No muyenera kuti ndifulumire, chifukwa mtundu ayenera kukhala thanzi osati mtunda! Ndi bwino kuyamba ndi 10 mphindi pake, ndipo pambuyo nthawi imeneyo, anasintha kuwonjezera kapena kuchepa. Aliyense zolimbitsa thupi latsopano - ndi 1 mphindi ya nthawi yanu. A londola nuyese zimachitika pa maphunziro, angati zopatsa mphamvu yatenthedwa pamene akuthamanga, kugunda kwa mtima polojekiti kudzakuthandizani.

-Proven kwambiri monga kupewa matenda a mtima kuyenda. Akukhulupirira kuti tsiku chiyenela kuchitika osati makilomita osakwana 7 (10 000 masitepe). Choncho angati zopatsa mphamvu yatenthedwa poyenda? Pamene liwiro 4 Km / h ndi makilogalamu 70 kulemera ndi combusted za 113 Kcal / h. Pa liwiro la 6 Km / h - ndi 218 Kcal, ndi poyenda kudya (8-9 km / hr) mlingo wa 422 Kcal kutenthedwa.

Gawo kuyenda n'kofunika, kuyambira chidendene ndipo pang'onopang'ono kusuntha thupi lanu kulemera pa chala cha. Yesetsani kukhalabe Chipilala phazi ndipo atolankhani opanikizika nthawi zonse, ntchito ndi manja anu. elbows wake anakakamizidwa torso wake - ali ndichotse pa kumathandiza kupeza ngodya zabwino bwino. Chibakera ayenera wothinikizidwa nthawi yomweyo kuyesera kuti lochedwa, koma alili rhythmic manja, powasunga kuchokera torso ndi. Pa kuyenda komanso pang'ono atembenuza ndi nyumba. Izi zidzathandiza kuti kuwotcha zopatsa mphamvu monga momwe ndingathere. Pamwamba pa mutu asungike mu njira monga ngati inu kulichotsa ilo kuthambo, ndipo ngati kukwera phiri - musati kuchotsa chibwano, mwinamwake katundu lonse kamodzi kugwa pa mapewa.