Kuyenda
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Kuyenda
Kuyenda ndi masewera olimbitsa thupi ochepa omwe amapereka ubwino wambiri wathanzi monga kulimbitsa thupi kwa mtima, kulimbitsa mafupa, ndi kupirira kwakukulu. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse komanso olimba, makamaka omwe akufunafuna njira yosavuta, yofikirika yowonjezerera kuchita masewera olimbitsa thupi. Anthu amatha kusankha kuyenda chifukwa cha kumasuka kwake, kuthekera kwake kothandizira kuchepetsa kulemera kwake, ndi zotsatira zake zabwino pamaganizo.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyenda
- Yambani kuyenda polowera kutsogolo ndi phazi lanu lakumanja, kenaka sunthani phazi lanu lakumanzere kuti mukakumane nalo, kuonetsetsa kuti mwagwera chidendene chanu ndikugudubuza kutsogolo kuti mukankhire zala zanu.
- Pamene mukuyenda, gwedezani manja anu mwachibadwa ndikukhala molunjika ndi mapewa anu kumbuyo ndi chifuwa kunja.
- Pitirizani kuyenda mokhazikika, kuyang'ana pa kamvekedwe ka masitepe anu ndi kupuma kwanu, kupuma ndi kutulutsa mpweya mwachibadwa.
- Pang'onopang'ono onjezerani liwiro ndi mtunda wanu pamene mphamvu yanu ikukwera, kuonetsetsa kuti mukuzizira pochepetsa liwiro kumapeto kwa ulendo wanu.
Izinto zokwenza Kuyenda
- Kuyenda kwa Mikono ndi Mapazi: Yendetsani manja anu momasuka ndikupinda pang'ono m'zigongono zanu. Pompo pang'ono ndi manja anu ndi chinthu chabwino. Komanso, masitepe anu ayenera kuyambira chidendene ndikugudubuza chala. Zolakwika zomwe muyenera kupewa: Kugwedeza manja mopitirira muyeso kapena kuyenda wapansi.
- Liwiro Loyenda: Yambira pa liwiro labwino. Ngati mukuyenda kuti mukhale olimba, pang'onopang'ono muwonjezere liwiro lanu. Yesetsani kuthamanga mwachangu kwa 3 mpaka 4 mph. Kulakwitsa kofala kupewa: Kuyamba mwachangu komanso kutopa mwachangu.
- Valani Zida Zoyenera: Ikani nsapato zabwino zoyenda zomwe zimathandizira mapazi anu ndikuwongolera masitepe anu.
Kuyenda Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kuyenda?
Mwamtheradi! Kuyenda ndi masewera olimbitsa thupi kwa oyamba kumene. Ndizochepa, sizifuna zida zapadera, ndipo zimatha kuchitika kulikonse nthawi iliyonse. Ndi njira yabwino yolimbikitsira pang'onopang'ono chipiriro ndi mphamvu, zomwe zimapangitsa kuti zikhale zosavuta kusintha masewero olimbitsa thupi kwambiri pambuyo pake. Komabe, monga momwe zimakhalira muzochita zolimbitsa thupi zatsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere liwiro ndi mtunda wawo pakapita nthawi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyenda?
- Kuyenda kwa Nordic kumaphatikizapo kugwiritsa ntchito mizati yofanana ndi mitengo ya ski kuti igwire kumtunda kwa thupi poyenda.
- Race Walking ndi njira yopikisana yoyenda pomwe otenga nawo mbali amayenera kumangoyang'ana pansi ndikuwongoka bondo lakutsogolo.
- Trekking ndi mtundu wa zochitika zoyenda zomwe zimaphatikizapo kuyenda mtunda wautali m'misewu kapena njira, makamaka kumidzi.
- Stair Climbing ndi njira yosiyana yoyenda pomwe munthu amakwera ndi kutsika masitepe kuti akachite masewera olimbitsa thupi.
Izinto zokufunda ezishisa ezivumelekile Kuyenda?
- Yoga ikhoza kukhala yothandizira kwambiri pakuyenda chifukwa imapangitsa kusinthasintha, kusinthasintha, ndi kaimidwe, zomwe zingathandize kupewa kuvulala ndikuwongolera mawonekedwe anu oyenda.
- Zochita zolimbitsa thupi zazikulu monga matabwa kapena ma sit-ups zimatha kukulitsa chizoloŵezi chanu choyenda polimbitsa minofu ya m'mimba ndi yakumunsi yakumbuyo, zomwe ndizofunikira kwambiri kuti mukhale ndi kaimidwe kabwino komanso moyenera mukamayenda nthawi yayitali.
Amaxabiso angamahlekwane kanye Kuyenda
- Zochita Zolimbitsa Thupi Zoyenda Pamtima
- Kulimbitsa Thupi Kuyenda Kulemera Kwambiri
- Kuyenda kwa Moyo Wathanzi
- Kuchita Zolimbitsa Thupi Zochepa Kwambiri za Cardio
- Kuyenda Kuti Muonde
- Kuchita Zolimbitsa Thupi Kuyenda Panja
- Indoor Walking Workout
- Masewera Oyenda pa Treadmill
- Kuyenda Fitness routine
- Kuyenda Tsiku ndi Tsiku kwa Cardio Health