Zambiri zalembedwa zokhudza phindu la kuthamanga pang'onopang'ono pa thupi. Kuthamanga kwa thanzi ndi njira yosavuta komanso yofikirika kwambiri yochitira masewera olimbitsa thupi. Njira yosavuta iyi yochitira masewera olimbitsa thupi imakupatsani mwayi kuti musamangowotcha zopatsa mphamvu, komanso kuti mukhale ndi thanzi labwino. Kuthamanga nthawi zonse ndikufika pamlingo wina wopsinjika kumapangitsa kugona, kusinthasintha, komanso kumawonjezera mphamvu.
Kuthamanga, munthu amamenyera nkhondo mwachidwi thanzi lake ndipo mwadala amakwaniritsa zomwe akufuna. Kuthamanga, munthu samangophunzira kudziletsa, koma amadziwa malo okangalika, okhumudwitsa ndipo amakhala wothandizira kwa dokotala. Mankhwala amaphunzitsa kungokhala chete poyembekezera zotsatira za kumwa kwawo, ndipo izi sizimathandizira kuchira msanga.
Komanso, ndi njira yabwino kwambiri yochepetsera ndikuchepetsa malingaliro oyipa. Kuthamanga sikumangowonjezera kugona komanso kukhala ndi thanzi labwino, komanso kumachepetsa mafuta m'magazi a cholesterol ndi triglycerides. Mtundu uwu wa masewera olimbitsa thupi ndi njira yabwino yochepetsera kulemera kwa thupi chifukwa cha kutsegula kwa mafuta a metabolism. Pambuyo pa kutha kwa kuthamanga, minofu yogwira ntchito ikupitirizabe kudya mpweya wochuluka kwa maola angapo, ndipo izi zimapangitsa kuti pakhale ndalama zowonjezera mphamvu. Kuthamanga kwamadzulo ndikothandiza kwambiri. Zimaloledwa, ndipo zimalimbikitsidwanso, kusinthana pakati pa kuthamanga ndi kuyenda.
| Kuthamanga, km/h pa | Kulemera kwa thupi, kg | |||||||||
| 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 | |
| 7 | 5,3 | 5,8 | 6,4 | 6,9 | 7,4 | 8,0 | 8,5 | 9,0 | 9,5 | 10,1 |
| 8 | 6,2 | 6,8 | 7,4 | 8,1 | 8,7 | 9,3 | 9,9 | 10,5 | 11,2 | 11,8 |
| 9 | 7,1 | 7,8 | 8,5 | 9,2 | 9,9 | 10,7 | 11,4 | 12,1 | 12,8 | 13,5 |
| 10 | 8,0 | 8,8 | 9,6 | 10,4 | 11,2 | 12,0 | 12,8 | 13,6 | 14,4 | 15,2 |
| 11 | 8,9 | 9,8 | 10,7 | 11,6 | 12,5 | 13,4 | 14,2 | 15,1 | 16,0 | 16,9 |
| 12 | 9,8 | 10,8 | 11,8 | 12,7 | 13,7 | 14,7 | 15,7 | 16,7 | 17,6 | 18,6 |
Ndikofunika kukumbukira kuti ndi bwino kuyamba kuthamanga mutakambirana ndi dokotala kapena mphunzitsi waluso. Kugwiritsa ntchito mphamvu mukamathamanga pa liwiro la 10 km / h kumawonjezeka ndi nthawi 62 poyerekeza ndi mpumulo. Kuti muchepetse thupi, ndi bwino kugwiritsa ntchito pang'onopang'ono, nthawi yayitali.
Muyenera kuyamba maphunziro mtunda wa 500-600 m (pafupifupi masitepe 120-130 pa mphindi), kuwonjezera mtunda ndi 100-200 m sabata iliyonse. Mulingo woyenera kwambiri kwa akazi ndi 2-3 Km, 3-4 pa sabata. M'nyengo yozizira, ndi bwino kupita ku ski m'malo mothamanga. Ndizosangalatsa komanso zamalingaliro. Mtundawu ukhoza kuwonjezeka pang'onopang'ono mpaka 10-12 km kapena kuposa.
Kugwiritsa ntchito mphamvu (kcal / min) mukamagwiritsa ntchito zosangalatsa (kuthamanga pa liwiro la 7-12 km / h) kumawonetsedwa patebulo, kuchulukitsa nthawi yothamanga (mphindi) ndi mtengo womwewo kuchokera patebulo, tidzapeza zomwe tikufuna. zotsatira.
Ngati tigwiritsa ntchito mawerengedwe osavuta, zimakhala kuti pothamanga, 1 kcal imafunika pa 1 kg ya kulemera kwa thupi pa kilomita imodzi ya mtunda, ndiko kuti, wothamanga wolemera 1 kg amawononga 70 kcal pa kilomita imodzi. kuthamanga. Koma tisaiwale kuti kuwerengera uku sikuganizira za mtunda ndi zina (kutsika / kukwera, njira yothamanga, etc.).
Kuthamanga n'kosafunika. Izi zikuyenda pa liwiro lochepera 6 km / h. Pothamanga, pali kuthekera kwa kuvulala kwa mwendo, ndipo machitidwe amtima ndi kupuma amakhala pafupifupi osalimbikitsidwa.
Anthu amene amathamanga nthawi zonse amakhala ndi thanzi labwino komanso amatha kugwira ntchito. Komanso, nthawi zambiri munthu amasangalala ndi njira yothamanga. Pambuyo pa kutha kwa kuthamanga, minofu yogwira ntchito ikupitirizabe kudya mpweya wochuluka kwa maola angapo, ndipo izi zimapangitsa kuti pakhale ndalama zowonjezera mphamvu. Kuthamanga kwamadzulo ndikothandiza kwambiri. Zimaloledwa, komanso zimalimbikitsidwa, kusinthana pakati pa kuthamanga ndi kuyenda.
Kuyenda ndi kuthamanga ndi njira yabwino kwambiri yophunzirira masewera olimbitsa thupi, kutengera ubwino wawo m'malo angapo:
- kusuntha komwe munthu amapanga kumakhala kwachilengedwe kwambiri kwa iye, chifukwa chake sikuli kosavuta komanso kofikira;
- kuyenda kumakhala ndi zotsutsana zochepa, ndipo ngati kuthamanga kumatsogozedwa ndi kuyenda, ndiye kuti kudzakhala ndi zochepa zofanana;
- kuthamanga komanso kuyenda kochulukirapo sikufuna kuyang'aniridwa pafupipafupi ndi achipatala;
- akhoza kuchitidwa pafupifupi kulikonse osati kutali ndi kwawo;
- kuyenda ndi kuthamanga kungathe kuchitidwa mu tiyi iliyonse yomwe ili yabwino kwambiri kwa munthu wopatsidwa; pa nthawi iliyonse ya chaka, nyengo iliyonse;
- ntchito izi sizitenga nthawi yowonjezera (yoyenda, kukonzekera, etc.);
- zotsatira zabwino kwambiri za thanzi zimatheka, komanso kugwiritsa ntchito bwino nthawi yakalasi;
- Kuthamanga ndi kuyenda ndi mitundu yotsika mtengo kwambiri ya maphunziro akuthupi osangalatsa, popeza safuna zida zodula, zida, zovala ndi kugula matikiti anyengo kuti akayendere malo ochitira masewera.
Kuyenda ndi kuthamanga kumatha kuonedwa ngati tandem ya thanzi, momwe kuyenda kudzakhala mtsogoleri pa gawo loyamba, ndikuthamanga kachiwiri.