Ndi angati zopatsa mphamvu yatenthedwa pamene akusambira mu dziwe? Chiwerengero mowa calorie

Kusambira - mwina masewera chabe kuti akufuna aliyense. Healthy, kudwala, achikulire, ana, full, woonda - kusambira akhoza kuchita aliyense. Ngati mukufunadi kuonda, kudziteteza ku choipa zotheka, inu bwezi agwirizane dziwe ndi mlangizi akatswiri omwe poyamba kudzakuthandizani kupanga makina kuchita kayendedwe ndi kupuma moyenera.

Ubwino dziwe

Kusambira si mwangwiro yekha kukonza mawonekedwe, koma limaperekanso minofu kamvekedwe. Komanso, masewera kumalimbitsa mtima, mapapo bwino kaimidwe. Kusambira sitima magulu onse minofu mwakamodzi, chinachake konse zimatheka ndi kuchita masewera wina.

Za thanzi lanu mosamala, ngati ndinu koyamba mu dziwe, atakambilana ndi mlangizi, msiyeni iye zingakuthandizeni zida, kulangiza pa zimene deficiencies kuyesetsa ndi kangati sabata kuchita.

Ubwino wina wa mpira ndi yopezeka kwa anthu otanganidwa. nthawi kusambira mu dziwe mukhoza kusankha nokha. M'mawa madzi kudzatithandiza recharge mabatire anu tsiku ndi madzulo inu bwino nyimbo kugona.

Komanso, ngati muli amatanganidwa, monga theka la ola kusambira ndi kupita pa za malonda awo. Ngakhale kuchuluka kochepa nthawi amapindula chithunzi chanu ndi thanzi lanu.

Ndi angati zopatsa mphamvu yatenthedwa pamene kusambira?

Funso limene nkhawa anthu ambiri, makamaka akazi amabwera kwa kuonda mothandizidwa pamadzi. Ife tifulumire kukondweretsa inu, chifukwa kusambira kumafunika mphamvu. Choncho, zolowa calorie pamene akusambira mu dziwe ndi wamkulu kuposa mowa mphamvu pamene kukhala masewera ena ambiri.

Ndi angati zopatsa mphamvu yatenthedwa pamene kusambira zimadalira kalembedwe kuti mwasankha. Mukhoza kuphatikiza masitaelo angapo limodzi la dziwe losambira, ngati ndinu ankachita masewera ndi akatswiri simuli okonzeka kupikisana. Choncho, kwa akazi pafupifupi mowa calorie Chiwerengero pamene akusambira mu dziwe motere:

• Kumbuyo - 290 kcal.
• Kroll - 260 kcal.
• Breaststroke - 270 kcal.
• Gulugufe - 290 kcal.

Pakuti pafupifupi munthu Chiwerengero mowa calorie ndi osiyana:

• Kumbuyo - 400 kcal.
• Kroll - 375 kcal.
• Breaststroke - 390 kcal.
• Gulugufe - 375 kcal.

Mafunso amenewa akonzedwa kuti gawo la mphindi 30. Ngati inu kusambira ora, pawiri uliwonse manambala, ngati wamkulu, mofanana kuwerengera mowa mphamvu. mowa kalori zingawonjezere ngati muli kwambiri kulemera, ndiye, ngati inu kulemera makilogalamu oposa 70 (akazi) ndi makilogalamu oposa 120 (kwa amuna).

Kodi n'zotheka kuonda mothandizidwa ndi kuk?

Titaona angati zopatsa mphamvu yatenthedwa pamene kusambira, tikhoza kunena motsimikiza kuti kuonda, kuchita masewera izi, n'zotheka ndithu. Koma chisakhale kukondwera, chifukwa pali zinthu zingapo zimene kutsutsa ndondomeko ya kuonda.

Choyamba, patapita kusambira gawo amamva njala, kotero zopatsa mphamvu otaika angabwerenso pa kawiri mlingo.

The Mtsutso wachiwiri ndi katundu wolemera kwambiri pa minofu. Kusambira mu dziwe calorie lamoto, koma munthu kumlingo wotopa, kuti tsiku ndi tsiku amapewa masewera olimbitsa thupi. Choncho, thanzi labwino ankadya lokha pa ulendo, amene singakwane kuwonda.

masewera kwambiri ndiyo mowa mphamvu osati mwachindunji m'kalasi, koma mwamsanga pambuyo. Ichi ndi chifukwa zikuchepa kuukitsa thupi kutentha. thupi amathera mphamvu zambiri pofuna kuthana ndi ozizira. Kuk si abwino kulera kutentha, kotero linanena bungwe zinyalala mphamvu madzi kwambiri yafupika.

Ngati mwaganiza kuonda mothandizidwa ndi kuk

Ngati inu anadza kulawa masewera ndi kuchita china, simufuna, muyenera kudziwa kuti kuonda ndi thandizo Panyanja zikuoneka ngati mutsatira malangizo ena.

Akatswiri kusambira m'madzi ozizira koma osati mu ozizira. Muyenera womasuka pa zokambirana.

Taonera kale kuti kusambira zimathandiza kulimbitsa mtima ndi mapapo, nchifukwa chake umachititsa ndi kukonzekera abwino katundu wolemera kwambiri ndi katundu. Komanso mukhoza kuphatikiza kusambira, mwachitsanzo, ndi olimba. Ndiye kuti adzapereka mukufuna.

Konzani chakudya chanu, musalole njala zimene kukupeza pambuyo gawoli, kuwononga maloto anu a chithunzi changwiro. Pomwepo odikira wozama kalori akamwe zoziziritsa kukhosi.

Palibe munthu amene savutika ku hypothermia. Yesetsani thupi lanu. Ngati mwamva kusapeza pang'ono, kusiya zokambirana kuti ndisatenge chimfine kapena kutupa ziwalo zina.

Mukusambira m'nyanja

Ife kusambira mu nyanja poyerekeza ndi gawo pali ubwino mu dziwe. Ngakhale pa nyanja, mutaya zopatsa mphamvu chabe chifukwa chakuti mulibe thandizo. Inu atsogolere akuyesetsa kukhala wolimba pamene mu dziwe nthawi zonse pa dzanja felemu kapena buoys.

Ngakhale inkayenda pa nyanja, inu kuwotcha zopatsa mphamvu osachepera 400 pa ola limodzi, ndipo khungu lanu kuyamwa mchere zothandiza zopezeka madzi amchere. njirayi akhoza m'malo kutikita mu salons akatswiri kukongola.

Malamulo a thanzi kuwonda

Tikupeza angati zopatsa mphamvu yatenthedwa pamene kusambira, anthu ambiri amathamangira kulembetsa mu dziwe, popanda kuphunzira malamulo pamoyo, popanda thupi osati kuonda, koma adzapezanso matenda.

Choyamba, kusambira, oddly mokwanira, zikubweretsa madzi m'thupi. Patsogolo maphunziro ndi pambuyo kumwa pazipita kuchuluka kwa madzi oyera kupewa amadwaladwala.

Chachiwiri, musati kutsegula pamaso gawoli. Inde, kusambira ndi njala kwambiri, koma patsogolo maphunziro sanawalole kwa maola osachepera 2. Kulephera kuchita zimenezi kungachititse amadwaladwala m'phunziroli ndi chimbudzi inefficient.

Komabe, pafupifupi ola pamaso kulimbitsa thupi ndi madokotala amalangiza kudya wochepa olemera chakudya chakudya. Iyi ndi nthochi kapena kachidutswa kakang'ono wa chokoleti. Chakudya kupereka mphamvu ndi kulimbitsa thupi ogwira.

Kusambira ngati mankhwala maganizo

Aliyense akudziwa kuti kupanikizika ndi nervosa zikuchitika tsiku ndi tsiku, nthawi zambiri kumayambitsa kudya, amene nawonso, likuoneka kuti kunenepa. Kusambira osati kusintha olimba thupi, komanso mwachangu kumachepetsa nkhawa anasonkhanitsa masana. Ngati inu mukuyang'ana pa vuto kuwonda ku mbali iyi, zikamera ndi njala pambuyo zolimbitsa sizikuwoneka chopinga kuti kupeza mawonekedwe wokondedwa.

Afotokozerane zonse mpira, mudzakhala osati wanzeru, komanso wansangala, osati mwina maonekedwe okongola ndi moyo wosangalala mogwirizana ndi nokha ndi anthu owazungulira.