Zviri muChinyorwa
Kugara uchirovedza muviri ndiyo mari yakachengeteka yatinogona kuita kune hutano hwedu. Uchangotanga kurovedza muviri, uchaona zvakanakira uye uchatanga kunzwa uine rugare uye kufara.
Asi kuchengeta maekisesaizi enguva dzose ibasa rakaoma chaizvoizvo uye rinoda kutsunga kwakasimba. Kuita chirongwa chakarangwa uye chakarongwa ndiyo nhanho yekutanga uye yakakosha kuitira kuti uichengetedze munguva refu uye kuona mabhenefiti ayo.
Kana iwe uchida kutanga kurovedza muviri asi usingazive pekutangira, chinyorwa ichi ndechako. Zvaunoda kuziva kuti utange chirongwa chekudzidzira muviri uye chirongwa chekusimba kune vanotangandiyo nyaya yechinyorwa chedu.
Chii chinonzi Kuekisesaiza uye Nei kuchikosha?
kurovedza muviri nguva dzose Zvakaratidzwa kuti zvakanyanya kuvandudza hutano hwedu. Kubatsira kukuru ndekwekuti inobatsira kuwana uye kuchengetedza uremu hwemuviri, kuchengetedza tsandanyama uye kuderedza njodzi yezvirwere zvisingaperi.
Mukuwedzera, zvidzidzo zvakaratidza kuti kurovedza muviri kunovandudza mafungiro uye hutano hwepfungwa, kunopa kurara kwakanaka uye kunyange kunatsiridza hupenyu hwepabonde. Handizvo zvoga.
Zvinoitawo kuti tirambe takasimba. Muchidimbu, kurovedza muviri kunowedzera kunaka kuhupenyu hwedu uye kunoshandura kuyerera kwehupenyu hwedu.
Ndedzipi Mhando Dzinowanzo Kushandiswa Maekisesaizi?
Zvakasiyana, kusanganisira marudzi ekurovedza muviri ine:
kurovedza muviri
Kazhinji inoumba musimboti wekusimba maekisesaizi. Inogadzirwa maererano nekusingaperi kwekufamba logic. Semuyenzaniso; Zviitiko zvakaita sekutuhwina, kumhanya, uye kutamba zviri muchikamu chekurovedza muviri.
endurance exercises
Aya maekisesaizi anobatsira kuwedzera simba remhasuru. Semuyenzaniso; zvakadai sekudzidzira kuramba, plyometrics, kusimudza uremu uye kumhanya.
Gymnastics
Mafambiro ekutanga emuviri anoitwa pasina midziyo yekurovedza muviri uye zvine mwero aerobic kumhanya. Semuyenzaniso; lunge, sit-ups, push-ups, pull-ups
high-intensity training (HIIT)
Kudzidzira kwakadzika-simba kunoteverwa nenguva yekuzorora inoteverwa nepamusoro-soro maitiro.
Boot camp exercises
Iyo ine nguva, yakakwirira-yakasimba maseketi anosanganisa aerobic uye kuramba maekisesaizi.
balance exercises
Inosimbisa tsandanyama uye inovandudza kubatana kwemuviri. Mienzaniso inosanganisira Pilates, tai chi, uye maekisesaizi emudumbu.
flexibility exercises
Inodzivirira kukuvara nekudzivirira tsandanyama mushure mekurovedza muviri. Mienzaniso inosanganisira yoga kana munhu wega tsandanyama tension movement.
Aya maekisesaizi anogona kuitwa ega kana musanganiswa. Chinhu chakakosha ndechokuwana kukwana kwakanaka uye kunakidzwa. Nenzira iyi, mikana yekutsigirwa inowedzera.
Ungatanga Sei Maekisesaizi?
Pane zvimwe zvaunofanira kuziva usati watanga maekisesaizi. Aya ndiwo mapoinzi akakosha ekutarisisa maererano nemhando yekurovedza muviri uye hutano hwako;
Tarisa hutano hwako
Zvakakosha kuve nekuongororwa kwehutano hwemuviri usati watanga chirongwa chekurovedza muviri. Izvi zvinonyanya kukosha kune avo vanopfuura makore makumi mana nemashanu, pamwe chete nevaya vasina kujaira kuita zvemuviri.
Kuongororwa kwekutanga kunobvumira mamiriro acho kuti aonekwe pasina matambudziko panguva yekurovedza muviri. Zvinokubatsirawo kuti uuye nehurongwa hunoenderana nezvido zvako.
Ronga uye isa zvinangwa zvinogoneka
Paunosarudza kuita maekisesaizi nguva dzose, ita urongwa uine zvinangwa zvinokwanisika. Wedzera matanho ari nyore kuchirongwa chako kutanga.
Semuyenzaniso; Kana chinangwa chako chiri chekumhanya 5km run, unogona kutanga nekugadzira chirongwa chinosanganisira kupfupika kumhanya. Sezvo wapedza nguva pfupi idzi, wedzera chinhambwe nekufamba kwenguva uye zvichingodaro kusvika wasvika makiromita mashanu.
Kutanga kubva pazvinangwa zvidiki kunowedzera mukana wekubudirira uye panguva imwe chete, nhanho imwe neimwe inokukurudzira.
ita tsika
Chimwe chikamu chekubudirira paunenge uchirovedza muviri kuomerera kuhurongwa. Kana iwe ukajaira uye uchizviita nguva dzose, zvichava nyore kuchengetedza chirongwa chako chekurovedza muviri munguva refu.
Kuita maekisesaizi panguva imwe chete zuva rega rega inzira yakanaka yekuve nechokwadi chekuenderana. Semuyenzaniso; Iwe unogona kuita tsika yekurovedza muviri nekuronga basa rako mushure mebasa zuva rega rega.
Unofanira Kuekisesaiza Kwakawanda Sei?
Haufanire kunge uri nyanzvi yemumhanyi, uye haufanire kurovedza kwemaawa. Zvinokurudzirwa kuita zvemuviri zvenyanzvi nezvenyaya iyi ndezvekuita zvishoma ne150 maminetsi ekusimbisa muviri zvine mwero pasvondo.
Iwe unogona kugadzirisa iyo 150 maminetsi chero nzira yaunoda. Semuyenzaniso; Iwe unogona kuseta nguva yemaminetsi makumi matatu nemazuva mashanu pasvondo kana 5-30 maminetsi zuva rega rega.
Izvo zvinodikanwa kuti utange zvishoma nezvishoma uye kuwedzera kusimba sezvo nhanho yako yekusimba inokwira.
Kunyange zvazvo kushanda kwemuviri kuchikosha kune hutano, zvinodiwawo kubvumira muviri kuzorora. Iwe unofanirwa kubvumira muviri kuti udzoke kubva mukushushikana kwekurovedza muviri, zvikasadaro mamiriro asingafadzi akadai senge tsandanyama manyawi anogona kuitika.
Kuita maekisesaizi zvakanyanya kunogona kuderedza immune system uye kukonzera hutachiona, kusaenzana kwehomoni, kunowedzera njodzi yekuora mwoyo uye kuneta kusingaperi.
Muenzaniso Wevhiki Imwe Yekurovedza muviri
Pazasi pane nyore-ku-kutevera vhiki nevhiki chirongwa chekurovedza muviri icho chinotora makumi matatu neshanu kana makumi mana maminetsi pazuva, pasina midziyo inodiwa. Iwe unogona kugadzirisa chirongwa zvinoenderana nezera rako rekusimba uye kuwedzera kune iyo nhanho yekuomerwa yaunoda.
Muvhuro
Maminitsi makumi mana ekufamba nekukurumidza
Chipiri
zuva rekuzorora
Chitatu
Tora kukurumidza kufamba kwemaminitsi gumi. Wobva wapedzisa masekete anotevera nekuzorora kwemaminiti 1. Dzokera mberi.
Circuit 1: 3 seti yegumi mapapu pagumbo, gumi push-ups, gumi sit-ups
Circuit 2: 3 seti yegumi macheya anomira, 10 kusvetuka, gumi emhepo squats
China
zuva rekuzorora
Chishanu
Maminitsi makumi matatu ekuchovha bhasikoro kana kumhanya
Mugovera
zuva rekuzorora
Svondo
Kufamba kwenguva refu kana kumhanya kwemaminetsi makumi mana
Purogiramu yevhiki nevhiki iri pamusoro apa vachangotanga kurovedza muviri semuenzaniso uri nyore. Iwe unogona kugadzira yako pachako maitiro ekuita maekisesaizi zvichienderana nemuenzaniso uyu.
Mazano Mashoma eVanotanga Kuita Maekisesaizi
Zvemvura
Izvo zvinodikanwa kushandisa zvinwiwa zuva rese kuchengetedza hutano hwe hydration. Kunwa mvura panguva yekurovedza muviri kunokosha kuti uchengetedze kushanda kwako, kunyanya mumamiriro okunze anopisa.
Ngwarira kudya kwako
Iwe unofanirwa kutevedzera chirongwa chekudya kwakadzikama kutsigira chirongwa chako chekurovedza muviri. Mapoka ezvokudya zvechisikigo anokosha pakuchengetedza simba rako uye kuwana rubatsiro rwakanyanya kubva purogiramu yekurovedza muviri.
Boka rinonyanya kukosha macarbohydrates nekuti anosimbisa tsandanyama dzako usati waita maekisesaizi. Post-exercise makabhohaidhiretsi anodiwa zvakare kuzadza glycogen zvitoro uye kubatsira amino acids kunyudzwa mukati memhasuru.
Protein Inodzivirirawo tsandanyama dzako kubva pakuputsika panguva yekurovedza muviri, inogadzirisa kukuvara kwetishu uye inovaka mhasuru nyowani. Kushandisa mamwe mapuroteni mushure mekuita maekisesaizi kunobatsira tsandanyama kupora nekukurumidza.
Kudya mafuta ane hutano nguva dzose kunobatsira kupisa mafuta emuviri uye kuchengetedza tsandanyama mafuta panguva yekurovedza muviri, kuchengetedza simba rako.
Warming
Zvakakosha kudziya usati waita maekisesaizi. Kudziya kunobatsira kudzivirira kukuvara uye kuvandudza kuita kwako kwemitambo.
Inovandudzawo kushanduka uye inobatsira kuderedza marwadzo mushure mekurovedza muviri. Unogona kudziya nekuita mafambiro ari nyore echiitwa chaunoronga kuita muchirongwa chako chekurovedza muviri. Semuyenzaniso; sekufamba usati wamhanya...
kutonhora pasi
Kutonhodza pasi kwakakoshawo nekuti kunoita kuti muviri wako udzoke kumugariro wawo. Kupedza maminetsi mashoma uchitonhorera pasi kunokubvumira kudzoreredza kutenderera kweropa uye kufema uye zvinogona kubatsira kuderedza kurwadza kwetsandanyama.
Nyarara pasi, kurovedza muviri Inosanganisira mafambiro akadai sekufamba kwakareruka mushure mekufa kwekufa kana kutambanudza mushure mekudzidziswa kwekudzivirira.
teerera kumuviri wako
Kana iwe usina kujaira kushanda zuva rega rega, usasundire miganhu yako zvakanyanya. Kana ukanzwa kurwadziwa kana kusagadzikana paunenge uchisimbisa muviri, mira uye uzorore usati waenderera mberi. Kuregeredza marwadzo haisi pfungwa yakanaka sezvo inogona kukonzera kukuvara.
Ziva kuti kushanda nekukurumidza uye zvakanyanya hakuwanzo kuunza pundutso yakawanda. Iwe unofanirwa kupedza nguva uchifambira mberi kuburikidza nepurogiramu yako yekurovedza muviri uye kuchengetedza maitiro ako kwenguva refu.
Ramba uchikurudzira
Kurudziro ndiyo kiyi yekuita maekisesaizi tsika. Iwe unogona kusanganisa mhando dzekurovedza muviri kuti unakidze, semumuenzaniso wekurovedza muviri uri pamusoro.
Kujoinha gym kana makirasi ekusimba eboka akadai seyoga kana pilates, kuita mitambo yechikwata ipfungwa dzinonakidza dzekuwedzera kukurudzira.
Kushanda muboka kana neshamwari kunowedzera kuzvidavirira uye kunobatsira kuti urambe uchikurudzirwa.
Zvakare, kucherekedza kufambira mberi kwako senge kuchengeta uremu diary uye kuona nguva yako yekushanda kuchawedzera chibereko chako pachako.
Semagumo;
Kutanga purogiramu itsva yekurovedza muviri kunogona kuva kwakaoma. Kuva nezvinangwa zvechokwadi kuchakubatsira kuchengetedza purogiramu.
Kune marudzi akawanda ekuita zvemuviri kusarudza kubva. Inofanira kutanga zvishoma nezvishoma uye kubvumira muviri kuzorora. Zvakakosha kuva nekudya kwakanaka uye kunwa mvura nguva dzose.
Zvinyorwa Zvaunofanirwa Kuverenga
