Munhu wese anoda kunzwa aine hutano, akasimba, uye azere nesimba, handiti? Kubatanidza maekisesaizi ezuva nezuva ndeimwe yenzira dzinoshanda kwazvo dzekuita izvi. Zvisinei, vazhinji vedu tinotanga rwendo rwedu rwekurovedza muviri nemufaro mukuru, tozoona kuti chido chedu chinopera kana kuti kugara kwedu tichiita zvinhu kwaderera mushure memavhiki mashoma. Ndipo panova shamwari yako yepamwoyo pakutevera maekisesaizi kana kuti 'Exercise Log' . Izvi zvinonyorwa—sedhayari—kwaunonyora mhando dzemaekisesaizi aunoita, kuti unoaita kwenguva yakareba sei, uye kufambira mberi kwako. Kunyange zvazvo zvichiita sekudzidzira kuri nyore, zvinopa mabhenefiti makuru parwendo rwako rwehutano rwenguva refu.
Chii chinonzi Magwaro Ekurovedza Muviri Uye Nei Achikosha?
Ngationei kuti sei kutevera maekisesaizi ako kuchikosha. Nyanzvi dzinowanzo kurudzira kuti uite maekisesaizi emuviri kwemaminitsi makumi matanhatu pazuva—kungave kufamba, kumhanya, kana kuchovha bhasikoro. Nekunyora mabasa aya pasi, unowedzera chido .
"Paunotarisa kumashure woona kuti 'ndanyatsoita izvozvo nhasi,' zvinounza kudada uye chishuwo chakasimba chekuramba uchienderera mberi mangwana."
Chimwe chakanakira kugona kuona maitiro ekurovedza muviri muchirongwa chako. Semuenzaniso, kana ukaona uchigara uchitadza kurovedza muviri kwako masikati eChishanu, unogona kugadzirisa purogiramu yako kuti uise chikamu ichocho kuMugovera mangwanani. Chaizvoizvo, zvinokubatsira kugadzirisa hurongwa hwako hwekurovedza muviri kuti huenderane nemararamiro ako chaiwo .
Uyezve, unoona kuti wasvika papi. Kana mwedzi wapfuura, kumhanya kwemaminitsi gumi kwainzwa sekusingaite, uye nhasi uri kumhanya kwemaminitsi makumi maviri, kufambira mberi ikoko kunooneka kunobatsira zvikuru. Kunoshanda sechinopa simba chekuramba uchienderera mberi.
Chii Chinofanira Kubatanidzwa Nemaitiro Ekurovedza Muviri Akanaka?
Kuti muviri wako ugare wakagwinya, purogiramu inobudirira inofanira kusanganisira zvinhu zvitatu zvikuru:
1. Kurovedza Simba - Maekisesaizi akagadzirirwa kuvaka nekusimba tsandanyama dzako.
2. Kurovedza muviri neAerobic - Mabasa anowedzera kurova kwemoyo wako uye anovandudza kufema (sekumhanya, kushambira, kana kufamba nekukurumidza).
3. Kutambanudza - Maekisesaizi ekuchinjika anovandudza kufamba uye anochengetedza muviri wako wakasimba.
Kutevera mhando dzose nhatu dziri mubhuku rako kunoita kuti uve nehurongwa hwakanaka hwekurovedza muviri.
Chinyorwa Chinokosha: Kana uri mutsva pakuita maekisesaizi kana kuti uine zvimwe zvirwere, ndapota bvunza chiremba, murairidzi wekurovedza muviri ane hunyanzvi, kana murairidzi usati watanga. Vanogona kukurudzira maekisesaizi akachengeteka uye anoshanda zvinoenderana nezera rako uye mamiriro ako emuviri. Zviri nani kugamuchira gwara renyanzvi pane kuisa pangozi yekukuvara kuburikidza nehunyanzvi husina kunaka.
Kunyura Zvakadzika: Kudzidziswa Simba
Kurovedza muviri nesimba kunowanzo kurudzirwa katatu pasvondo. Yeuka, usambofa wakarovedza muviri nesimba remaboka emhasuru dzaunoda kushandisa mazuva maviri akatevedzana. Gara uchizorora kuti tsandanyama dzako dzikwanise kupora uye kusimba.
Paunenge uchirovedza muviri, tarisa mapoka matatu makuru emhasuru:
- Muviri Wekumusoro: Chipfuva, mapendekete, uye tsandanyama dzemaoko .
- Makumbo: Zvidya netsandanyama dzemukono.
- Musoro: Tsandanyama dzemudumbu nemusana. Izvi zvakakosha kuti muviri ugare wakadzikama uye wakadzikama.
Usati watanga, gara uchidziya muviri nemaminitsi mashanu kusvika gumi ekurovedza muviri zvishoma . Mushure mezvo, tambanudza zvinyoro nyoro kuti tsandanyama dzako dzizorore.
Kuti uzive huwandu hwakakodzera hwemaseti nekudzokorora, bvunza nyanzvi ine hunyanzvi. Semuenzaniso, kana ukadzokorora kagumi, wozorora, wodzokorora, zvinoreva kuti maseti matatu egumi. Mudzidzisi wako anogona kukubatsira kuona kuti chii chakakodzera kurovedza muviri kwako pari zvino.
Kurovedza Muviri: Kwakanakira Mwoyo Wako
Maekisesaizi ekurovedza muviri anosanganisira kuita kuti mwoyo wako upombe uye kuvandudza kudya kwako mweya. Edza kuzvibatanidza muhupenyu hwako hwezuva nezuva .
Haudi michina yepamusoro yeizvi:
- Kufamba-famba nembwa yako nekukurumidza.
- Kutamba basketball neshamwari.
- Kunyangwe kutamba uchiteerera mimhanzi yaunofarira mukamuri mako, chero bedzi ichikwidza kurova kwemoyo wako, zvinoonekwa sekurovedza muviri kwakanaka.
Chinangwa ndechekuedza mwoyo wako uye kushanda nesimba. Izvi zvakanakira hutano hwemwoyo wako pamwe nepfungwa dzako.
Kuchinjika: Kukosha Kwekutambanudza
Chekupedzisira, kutambanudza muviri kwakakosha kuti ugone kuchinjika . Kuchengetedza tsandanyama nemapfundo ako zvakapfava kunobatsira kuderedza njodzi yekukuvara mune ramangwana.
- Maitiro eYoga inzira yakanaka yekutambanudza muviri zvakachengeteka.
- Neimwe nzira, bvunza murairidzi wako kana mudzidzisi wejimu kuti akupe nzira dzakasiyana-siyana dzekutambanudza muviri dzinoenderana nezera rako.
Nyorawo zvidzidzo izvi! Yeuka, gara uchidziya kwemaminitsi mashoma usati watambanudza kuti udzivirire tsandanyama dzako uye uwane pundutso yakawanda.
Fungisisa Rwendo Rwako
Mubhuku rako, kunze kwekunyora ruzivo rwehunyanzvi, edza kunyora katsamba kadiki nezvekunzwa kwako :
- "Chiitwa chitsva chandakaedza nhasi chakaita sechakaoma."
- "Mabvi angu anzwa kumanikidzwa zvishoma nhasi."
- "Chikamu ichocho cheyoga chakaita kuti muviri wangu unzwe wakasununguka."
Kana uchinzwa kurwadziwa kana kusagadzikana panguva yekurovedza muviri, rega ipapo ipapo . Usazvimanikidza. Taura nachiremba wako kana mudzidzisi usati waedzazve. Kuteerera muviri wako kwakakosha.
Kufungisisa uku kunokubatsira kuona zvaunonyatsofarira. Kugwinya muviri kunofanira kuva chinhu chinokufadza. Kana usingade kumhanya asi uchida kutamba, chinjana kumhanya nekirasi yekutamba. Chinangwa ndechekuita kuti kurovedza muviri kuve chikamu chinofadza muhupenyu hwako.
Yeuka, kurovedza muviri kunofanira kuva chinhu chaunofarira kuita zvechokwadi.
Zvaunofanira Kuziva: Nzira Yako Yekuita Kugwinya
Nekuchengeta rondedzero yekurovedza muviri, uri kuzvigadzirira kubudirira kwenguva refu:
- Zvinoita kuti chido chako chirambe chakasimba .
- Zvinokubatsira kutarisa maitiro ako , kusanganisira zvaunoita uye zvaunorasikirwa nazvo.
- Zvinokubatsira kuona kufambira mberi kwako , izvo zvinokupa kurudziro inoshamisa.
- Zvinoita kuti muviri uve nemaitiro akaenzana nekushandisa maekisesaizi ekusimbisa muviri, aerobics, uye kutambanudza muviri.
- Inoshanda sekutarisa kuchengetedzeka nekukubatsira kuona kusagadzikana nekukurumidza.
- Zvinokubatsira kugadzira hurongwa hwakagadzirirwa iwe pachako hwaunogona kuhutsigira uye kunakidzwa nahwo.
Ungave watove nemuviri kana kuti uchangotanga, tora bhuku rekunyora nhasi wotanga gwaro rako rekurovedza muviri. Yeuka, nzendo huru dzinoitwa nematanho madiki, anowirirana. Nirogi Lanka aripo kuti akutsigire murwendo rwako rwekuenda kuhupenyu hune hutano uye hunofadza!
Kurovedza muviri, Kurarama Hutano, Kurovedza Maekisesaizi, Kudzidziswa Simba, Kurovedza Maekisesaizi, Kutambanudza, Hutano, Kugwinya Kwemuviri
