Ndi angati zopatsa mphamvu yatenthedwa kuyenda? Nacho kuyenda. calorie kauntala

Lero, kuti n'zoyenera, mwatsopano ndi wokongola zofunika. mnyamata kachiwiri amapita ku masewero olimbitsa thupi, ambiri ayamba kuthamanga ku m'mawa. Izi ndi azimuth lalikulu, ayenera chofunika kukhalabe. Koma lero mutu wa nkhaniyi yosiyaniranapo. Siyense amene angakwanitse kupanga masewero olimbitsa thupi ndi kuthamanga thupi wosaphunzitsidwa sangakhoze kuima, makamaka ngati pali ena kuchuluka kwa padding owonjezera. An zina zikhoza kukhala osavuta kuyenda. Lero tikufuna kupenda mwatsatanetsatane angati zopatsa mphamvu yatenthedwa kuyenda. Poyankha funso ili, n'zotheka kumanga chakudya chamagulu kumapangitsanso zotsatira.

Kuyenda kapena akuthamanga?

Ambiri adzati ndi mtima wonse kuti ogwira chachiwiri. Pa dzanja limodzi, iwo ali, chifukwa kuthamanga mofulumira kwambiri kumwazikana kagayidwe ndi imayendetsa wotentha mafuta. Tiyerekezenso kuti munthuyo si asanu koma twente-faifi pogwiritsa owonjezera. N'zosavuta ndi kuthamanga? Kumene ayi. N'chifukwa chake tasankha lero amachotsa zikhulupiliro ndi kukuuzani inu angati zopatsa mphamvu yatenthedwa kuyenda.

Ngati ife tikufanizira izi yachiwiriyo masewera katundu, akuthamanga - ndi mayeso aakulu kwambiri kwa chamoyo. Ndiko kuti, zabwino kukaonana ndi dokotala wanu musanapite pa Mzere wa. Kuyenda ndawala M'malo mwake, sakuwupweteka, koma kulinganiza ntchito ya mtima ndi mapapo, ndi kupanga mawonekedwe kwambiri kaso. Ndi mawonekedwe kwambiri zachilengedwe wochezeka la zamasewera thupi. Ife adutse pa tsiku la makilomita khumi, ndipo ngakhale mungazindikire. Kutopa imapezeka pamene tamaliza kuyenda, kapena pamene ikuchitika popanda kukonzekera.

Kodi kuwerengera kumwa "mafuta"?

Monga galimoto, mu thupi pali ndalama zina mwa njira kwachilengedwenso chikuchitika. The kwambiri katundu, ndi apamwamba a mowa. Mukhoza kupereka ballpark chithunzi, angati zopatsa mphamvu yatenthedwa kuyenda. ola limodzi kuyenda ungapsereze 200 mpaka 300 zopatsa mphamvu. Koma musamwe chithunzi ichi monga axiom ndi. Pa zotsatira za kuyenda adzapangitsa msinkhu ndi thanzi lanu udindo, kulemera koyamba, ndi kupukusa chakudya ndipo nezi yaitali. M'pofunikanso kwambiri ndi zakudya. Chakudya adzakhala chofunika ngati mukufuna kutaya kulemera. Crisps ndi mikate kupereka zopatsa mphamvu zambiri kuti kuwotcha, ngakhale pamene kuyenda tsiku lonse.

mmene chilengedwe

Kuyankhula za angati zopatsa mphamvu yatenthedwa kuyenda, tisaiwale kuti zimatengera pa mtunda amene adzapita. Mukapita ndi kulimbikitsidwa ndi mosabisa, wopalidwa msewu, mutaya zopatsa mphamvu zambiri zosakwana pamene kukayenda m'nkhalango ndi mtunda mapiri. kuyenda A kukhala othandiza atenge galu yogwira. Ndiye ndalama kwa nthawi imodzi kuonjezera ndi kangapo.

Chiwerengerochi enieni

Kuyenda - izi ndi njira yabwino kwa anthu amene anangolowa kuyenda panjira ya thanzi. Pa nthawi imeneyi, kutsegula okha koposa muyeso zolimbitsa thupi si koyenera, chifukwa chiopsezo yopuma. Koma kupita kokayenda ndi zothandiza, makamaka banja lonse pansi chakudya. Kodi kuwerengera angati zopatsa mphamvu inu kutenga? Tikupatsa chilinganizo zolondola kwambiri, ntchito imene inu mumvetsa chimodzimodzi chimene chingandithandize ulendo wanu.

• Kuyenda pa lathyathyathya msewu. Pankhaniyi, liwiro pafupifupi kungakhale 4 Km / h. Si mothamanga ndi zotopetsa, koma perceptibly. Choncho, mu ora mumathera 3.2 kcal pa kilogalamu ya kulemera kwa thupi. Ngati thupi lanu ndi 100 makilogalamu, kumwa adzakhala 320 kcal. Mmodzi ayisikilimu mudzakhala zoposa kuchepetsa zomvetsa, kotero penyani zakudya zanu.
• Tiyeni tiwone mmene kukongola chithunzi kuyenda ndawala. Ndi angati zopatsa mphamvu munthu watentha ngati mathamangidwe ake ndi 4.5 km / h.? Zotsatira kale chidwi - 4.5 kcal pa kilogalamu. Ngati inu kuwonjezera liwiro mpaka 8 Km / h, ndiye izo zidzakhala 10 kcal pa kilogalamu.
• Chete kuyenda phiri Komanso kumawonjezera mtengo - pa liwiro la 2 Km / h mudzataya 6,6 kcal / kg thupi.
• Yendani mu chikhalidwe (mu nkhalango, nyanja, mchenga) amalola kuti amathera maola 6.4 kcal pa kilogalamu.

Kodi kuwerengera liwiro anu?

Izi palibe lalikulu zambiri: kudziwa chilinganizo yosavuta, inu nthawi zonse kuwerengetsa liwiro wanu. Isanduke chinachake weniweni umboni mfundo "kuyenda mwamphamvu". Ndi angati zopatsa mphamvu inu kuwotcha, n'zosavuta amati, ngati awerenge chiwerengero cha masitepe. Mukapita pa liwiro la makilomita 3 paola, mu kamphindi, kuchita masitepe 50. Liwiro 4.5 Km / h adzalola inu kuti masitepe 75 pa mphindi, ndi 6 Km paola - ndi masitepe 100 pa mphindi imodzi. Ndiko kuti, ngati inu kuchita masitepe 125 pa mphindi, ndiye tingayembekezere kutaya 10 kcal pa kilogalamu ya kulemera kwa thupi. Ichi ndi chithunzi chidwi pamene muona kuti aliyense kulimbitsa thupi mu ochitira masewera a adzakupatsani chifukwa.

Kodi tiyenera kuganizira?

Podziwa kuti akupereka 1:00 kuyenda, momwe kuwotcha zopatsa mphamvu ndi zolimbitsa yosavuta, inu sadzayang'ana zifukwa osati kupita kumalo ochitira masewera a. Musaphwanye kufufuza kuti nthawi ndi ndalama - basi kupita pabwalo, ndi kuchita kayendedwe yosavuta. Kudziwa mitunduyi pamwamba, inu mosavuta kupeza poyenda kulenga mphamvu bwino negative. Mfundo n'zotheka kudziwa liwiro ndi diso. Ngati inu kuyenda wapansi, ndiye liwiro wanu ndi 3-4 mph. Mlingo avareji kuyenda - ndi 5 Km paola.

malamulo lofunika

Iwo ziyenela kuyan'anidwa bwino nthawi zonse. Ngakhale podziwa angati zopatsa mphamvu inu kuwotcha 1 Km kuyenda, ife kwambiri asagwiritse zotsatira ndi kuchepetsa zotsatira pa palibe kusokoneza kuyenda pambuyo 30-40 Mphindi.

• Kuyenda ayenera kuonetsetsa kupita osachepera ola limodzi. Mu mphindi 40 loyamba la mphamvu chimadyedwa ndi nkhokwe zimam'patsa kuti analibe nthawi kupita mafuta.
• Food ayenera Mulinso ndi ndandanda ena. Ndi bwino kupita kokayenda maola ochepa pamene inu kudyedwa. Koma pambuyo poyenda yoyenera kwambiri kupewa kudya. Pankhani koipa Musalole ndi undershot pang'ono. A chakudya zonse sayenera kale kuposa maola 2 pambuyo kulimbitsa thupi, kapena mu nkhani iyi - pambuyo kuyenda.

Ena tweaks kuyenda

Motero, taona kuti kwambiri zothandiza amapereka kuyenda kwambiri. Kodi kufukiza zopatsa mphamvu ntchito yonseyi, monga zikuonekeratu, mukhoza tsopano kuwerengera katundu chofunika yekha. Komabe, mu nkhani iyi lili zinsinsi zake, zomwe ndi zofunika kwambiri kudziwa aliyense amene akufuna kuchepetsa thupi bwino.

• The zochepa inu kulemera, chindichepere imfa, akunena kwa ana, kuti iwo amathamanga onse mukufuna, koma iwo anaopseza kutopa.
• The apamwamba munthu, m'pamenenso udzanyeketsa zopatsa mphamvu. N'zosavuta kunena kuti: chakuti munthu wamtali amachita masitepe kuposa otsika.
• The yaitali kuyenda bwino zotsatira, kotero yesetsani kuonetsetsa kuti osachepera ola limodzi.
• Kufukiza zopatsa mphamvu kwambiri, ndi bwino kukwera. Ndipo simuyenera kuyang'ana kwa phiri phiri yokha. Zokwanira kukwera 9 pansi, kenako kupita pamalo ndi kuchita izo mobwereza. Inu kusunthira, sungataye zopatsa mphamvu 1300 paola. Wokongola chithunzi, ndi masewero olimbitsa chimenechi chikutanthauza sakhala ogwira.

kuyamba maphunziro

Ngati muli zinapatsira ndi lingaliro kuyamba kuyenda, ndiye woyamba wa zonse tikumbukire kuti ndi masewera olimbitsa thupi kwambiri, imene ndi zofunika kukonzeketsera. Ndiko kuti, poyamba pa zonse muyenera kuchita zochangamutsa, kuti kum'vulaza. Woyamba maphunziro gawo sayenera upambana mphindi 25. Pang'onopang'ono, katundu akhoza zochuluka, koma ayenera kutsogoleredwa ndi boma thanzi lake. Ngati mukumva kupweteka, panali kufupika amphamvu mpweya, chizungulire, ndiye muyenera kusiya kaye zokambirana ndi dokotala.

Tingayembekezere zakudya

Izi ndi zofunika zachinthu china chimene tiyenera kuziganizira pamaso panu ntchito. N'chifukwa chiyani mukufuna kucheza ndi thanzi labwino? Zikuoneka kuti kuonda, kuti ndi kuchepetsa thupi mafuta. Choncho, calorie kauntala lofunika. Izi ndi kope labwinobwino kapena pulogalamu yapadera imene inu kuti zonse zimene kudya pa tsiku. Mlingo pafupifupi patsiku - ndi 1800-2000 kcal. Kuonda, muyenera kulenga ndi kuchepekedwa calorie.

Ndi ntchito imeneyi ndipo amachita kuyenda. Ngati inu zimawononga zopatsa mphamvu 1,800 ndi ola limodzi kuyenda anatentha zopatsa mphamvu 500, mudzakhala likunena kuchepetsa thupi lawo ndi kuchepetsa masitolo mafuta. Ngati calorie kudya ndi zopatsa mphamvu 2500 patsiku, ndiye kuyenda adzalola inu kukhala thupi khola kuti si bwino. Ndipo pa nkhani ya mowa mafuta ndi zotsekemera zakudya pamene caloric wambiri 3000 kcal kapena pamwamba, inu likunena kunenepa, ngakhale kuyenda. Kalori kauntala amathandiza kuti aone zakudya zanu. Ndi bwino sabata monga kulowa deta yanu weniweni. Pambuyo kuti amange Zithunzi, kuunikira zotsatirazo ndi kumanganso zakudya wako kusiya zothandiza kwambiri ndi zochepa mkulu-kalori zakudya.