Pamwe wakanzwa kakawanda kuti 'kurovedza muviri kwakanaka kwauri.' Asi waiziva here kuti kurovedza muviri hakusi kungobatsira muviri wako chete, asiwo hutano hwepfungwa dzako? Kurovedza muviri nguva dzose kunoderedza kuneta, kunopa simba zuva rako, uye kunowedzera manzwiro ako zvakanyanya. Nhasi, paNirogi Lanka, ngationgororei kuti kurovedza muviri chii chaizvo, mabhenefiti aunowana, uye kuti ungazviita sei nemazvo.
Ndezvipi zvakanakira chaizvo kurovedza muviri?
Funga nezvekurovedza muviri sechinhu chinokosha chinopa muviri wako wese nepfungwa dzako . Mabhenefiti acho akawanda.
- Kubatsira kukuru muuropi hwako: Kurovedza muviri kunovandudza mashandiro europi uye kugona kudzidza. Kana uchinetseka nekushaya hope, kurovedza muviri kunogona kuva mhinduro inoshanda. Kufambiswa kweropa muuropi kunovandudzawo ndangariro.
- Paradhiso yemahormone emufaro : Paunorovedza muviri, muviri wako unoburitsa makemikari akakosha (Endorphins) anoita kuti unzwe kufara uye kuzorora. Zvakafanana nekuva nepfungwa yako yemukati yemufaro, iyo inobatsira kuderedza zviratidzo zvekuora mwoyo uye anhedonia , uye inodzikamisa manzwiro ekuzvidya mwoyo nekushushikana .
- Kunakidzwa nekubudirira: Kungave kuri kudzidza kutamba patsva kana kukunda zvakanakisa pakumhanya kwemamita zana, kurova matanho ekurovedza muviri kunounza kudada kukuru. Funga nezvekuti zvinogutsa sei kubva pakutambura ne5 push-ups kusvika pa10 kana 15 nechivimbo. Zvinonzwa sekunge uri kuhwina mukombe.
Uyezve, kurovedza muviri ndiyo nzira yakanakisisa yekuchengetedza huremu hwakanaka uye kuzvidzivirira kubva kuzvirwere zvakakomba.
- Kudzivirira zvirwere: Kurovedza muviri nguva dzose kunobatsira kudzivirira kuwedzera huremu husina kunaka uye kunoderedza zvakanyanya njodzi yezvirwere zvisingatapuriranwe zvakaita seType 2 Diabetes , chirwere chemwoyo, uye BP — zvese izvi zviri kuwanda nhasi.
- Mapfupa akasimba: Mabasa akadai sekusvetuka, kumhanya, uye kusimudza zvinorema anosimbisa mapfupa ako, zvakafanana nekusimbisa nheyo yemba. Izvi zvinobatsira kudzivirira kushaya simba kwemapfupa uye zvinoderedza njodzi yekutyoka sezvaunokura.
Kunyange zvazvo unganzwa seusingakundiki parizvino, kurovedza muviri kwakakosha kuti uve nechokwadi chekuti unoramba wakasimba uye wakazvimiririra sezvaunokura.
- Kuramba uchiita zvinhu zvakawanda muhupenyu hwako hwemazuva ano: Uchatenda mune ramangwana rako. Kurovedza muviri nguva dzose kunovandudza hupenyu hwako mumakore anotevera, zvichikubvumidza kuti urambe wakasununguka uye uite mabasa ako ezuva nezuva usingavimbi nevamwe.
- Kuchengetedza hutano hwepfungwa: Kurovedza muviri kunobatsira kuti pfungwa dzako dzirambe dzakapinza, zvichideredza njodzi yezvirwere zvakaita sechirwere cheAlzheimer . Zvinovandudzawo kuenzana kwako, zvichideredza zvakanyanya njodzi yekudonha nekukuvara kwakabatana nazvo.
Chii chinoita kuti pave nehurongwa hwekurovedza muviri hwakaenzana?
Zvino zvawava kuziva mabhenefiti anoshamisa, yeuka kuti kungomhanya kana kusvetuka chete hazvina kukwana. Kuti uwane mhedzisiro yakanaka, purogiramu yako inofanira kusanganisira zvinhu zvitatu zvakakosha:
- Kurovedza muviri
- Kudzidziswa kwesimba
- Mabasa anowedzera kuchinjika
Ngationgororei chimwe nechimwe cheizvi zvakadzama.
Chii chinonzi ' Aerobic Exercise' uye unozviita sei?
Kungofanana nedzimwe tsandanyama, moyo wako unofara kana ukaita maekisesaizi akanaka. Maekisesaizi eAerobic ingori chero chiito chinowedzera kurova kwemoyo wako uye chinoita kuti ufeme zvakanyanya. Nekuedza mwoyo wako nemapapu zuva nezuva, unoasimbisa, uchivandudza kugona kwawo kuendesa okisijeni kumasero ese ari mumuviri wako. Inoshanda sebasa rekupa oxygen rinoshanda zvakanaka, richichengetedza muviri wako wese wakasimba uye une simba.
Kana uchitamba mitambo yechikwata yakaita sebasketball, nhabvu, kana hockey, ungangove uchirovedza muviri kwemaminitsi makumi matanhatu panguva yekurovedza muviri.
Kana usingatambe mitambo yechikwata, usazvidya mwoyo—kune nzira dzakawanda dzekuita kuti kurovedza muviri kwako kuve nyore:
- Kutasva bhasikoro
- Kumhanya (mupaki, pamhenderekedzo yegungwa, kana pa treadmill)
- Kushambira
- Kutamba (Hongu, kutamba uchiteerera mimhanzi kurovedza muviri kwakanaka kwazvo!)
- Kufamba nekukurumidza
- Kutamba tenesi
- Kufamba netsoka
- Kutamba bhedminton
Sarudza chero chaunofarira zvikuru. Chinhu chakakosha kusarudza chiitiko chaunoda chaizvo.
Sei 'Kudzidziswa Simba' kuchikosha?
Tsandanyama dzako dzinodawo kuita zvinhu zvakawanda. Kana ukashandisa tsandanyama dzako, dzinosimba, zvakafanana nekurera chirimwa chidiki kusvika chave muti wakasimba uye wakasimba.
Tsandanyama dzakasimba dzinopa rutsigiro rwakakosha kumapfundo ako uye dzinobatsira kudzivirira kukuvara. Sezvambotaurwa, mamwe maekisesaizi ekusimbisa muviri anowedzerawo kusimba kwemapfupa. Uchaona mabhenefiti muhupenyu hwako hwezuva nezuva, kungave uri kusimudza zvekudya zvinorema, kuchinja silinda yegesi, kana kutakura mwana.
Haudi kuva nhengo yejimu kuti uvandudze simba; kune maekisesaizi akawanda aunogona kuita kumba. Maekisesaizi akasiyana anotarisa mapoka akasiyana emhasuru. Tarisa mienzaniso iyi:
- Kune maoko ako: Kukwasva (kune michina yakagadzirirwa izvi), kudhonza-ups (kunonetsa, asi kunoshanda zvikuru), kudhonza-ups (mutambo wekirasi yekurovedza muviri kuchikoro chako, handiti?), uye kutanga nemadumbbells akareruka zvakanaka pakuvaka simba remhasuru dzemaoko.
- Kusimbisa makumbo ako: Kumhanya, kutasva bhasikoro, uye kuskewer isarudzo dzakanaka. Uyezve, kugwinha (kwakafanana nekugara pachigaro chisingaonekwe) uye kusimudza makumbo zvinobatsira zvikuru kumuviri wako wepazasi.
- Kuti muviri wako uve nesimba remudumbu nepakati: Kukwasva, yoga, kana Pilates zvakanaka. Uyezve, mapuranga (kubata muviri wako wakatwasuka sebhodhi) uye kupwanya makumbo ndeimwe yemabasa akanakisa ekurovedza muviri kuti unange mukati mako.
Ungavandudza sei kuchinjika kwako? Sei zvichikosha kudaro?
Ndizvo chaizvo! Kurovedza muviri hakufanirwe kungosimbisa mwoyo wako, tsandanyama, nemapfupa chete. Zvakakoshawo kuti urambe uchichinjika . Zvichitaurwa zviri nyore, kuchinjika kunoita kuti tsandanyama nemapfundo ako zvifambe nekukotama zviri nyore. Funga nezvazvo sebhandi rerabha—rinopfava uye rinogona kutatamuka risingatyoke. Kana uchichinjika, tsandanyama nemapfundo ako hazviwanzo kumanikidzwa kana kukuvara. Kungofanana nebhandi rerabha rine hutano, muviri unochinjika unoramba wakasimba.
Kuvandudza kuchinjika kwako kunogonawo kuwedzera kugona kwako kwemitambo.Zvimwe zviitiko, zvakaita sekutamba kana martial arts zvakaita seKarate, zvinoda kushanduka-shanduka kwakanyanya. Zvisinei, kunyangwe mumitambo yakaita senhabvu, kufamba kwakawanda kunokubatsira kuti uite zviri nani, zvichibvumira kufamba nekukurumidza uye kudzora muviri wako zviri nani.
Kuwana mabasa anovandudza kuchinjika kuri nyore:
- Kurwa kwemitambo yakaita seKarate
- Ballet
- Gymnastics
- Yoga (inozivikanwa nekunaka kwemuviri wako nepfungwa)
Idzi sarudzo dzakanaka kwazvo. Pamusoro pezvo, kutambanudza muviri wako mushure mekurovedza muviri inzira huru yekuvandudza kuchinjika. Ita tsika yekupedza maminetsi mashanu kusvika gumi uchitambanudza muviri mushure mechikamu chega chega.
Ungachengetedza sei maitiro ako ekurovedza muviri nguva dzose usinganeti?
Ichi ndicho chinetso chinowanzoonekwa nevanhu vazhinji. Chikonzero chikuru chinoita kuti vanhu vasiye zvirongwa zvavo zvekurovedza muviri nguva pfupi mushure mekutanga nechido chikuru kungofinhwa kana kurasikirwa nechido. Pamusoro pezvose, kana usingafariri zvauri kuita, zvakaoma kurarama nazvo. Asi usazvidya mwoyo! Kune mitambo yakasiyana-siyana uye zviitiko zvekusarudza kubva pazviri zvekuti uchawana chimwe chinhu chaunoda zvechokwadi.
Kana uchida kukurudzirwa zvishoma, edza mazano aya:
- Joyina kirasi yekurovedza muviri: Edza Zumba, aerobics, kana yoga.
- Batana nechikwata: Bata mutambo waunofarira.
- Tsvaga shamwari yekurovedza muviri: Kuva nemumwe munhu kunoita kuti ugare uchizvidavirira. Kunyangwe pamazuva aunonzwa usimbe, munogona kukurudzirana kuti murambe muchienderera mberi.
- Edza zvinhu zvitsva: Kana uchinzwa kufinhwa nekuita chinhu chimwe chete, chisanganise nemitambo mitsva kana nzvimbo dzakasiyana.
- Teerera mimhanzi: Kutamba playlist yako yaunofarira inogona kuita kuti kurovedza muviri kusaite sebasa rakaoma.
- Zvinangwa: Zvinangwa zvidiki zvinogoneka (semuenzaniso, famba kwemaminitsi makumi matatu, mazuva matatu vhiki rino) uye zvipe mubayiro kana uchizvizadzisa.
Kana zvichibvira, bvunza mudzidzisi wako wega kana mupi wezano wekurovedza muviri kuti akubatsire kugadzira chirongwa chakagadzirirwa iwe pachako. Vanogona kukupa gwara rehunyanzvi rezvekuita uye maitiro ekuzviita zvakachengeteka.
Yeuka: kufamba-famba kwemhando ipi zvayo kunobatsira. Kungoderedza nguva yaunopedza wakagara panzvimbo imwe chete mukati mezuva kunoita mutsauko. Kana uine hurema kana matambudziko ehutano akadai seasthma, kune maekisesaizi chaiwo aunogona kuita uchitungamirirwa nachiremba. Zvisinei, kana uine chero matambudziko ehutano—semuenzaniso, kana uri mutsva paekisesaizi kana uine matambudziko emwoyo —zvakakosha kutaura nachiremba wako usati watanga chero chirongwa chitsva cheekisesaizi. Izvi zvakakosha zvikuru.
Pakupedzisira, zvinhu zvishoma zvekufunga nezvazvo
Paunofunga nezvemabhenefiti ese ehutano ekugara uchiita maekisesaizi, zvinova pachena kuti kurovedza muviri kwakakosha uye kwakanaka sei.
Chinhu chakanakisa nezvekurovedza muviri ndechekuti hazvimbofi zvakanonoka kutanga. Pasinei nezera rako kana mamiriro ehutano hwako, pane zvaunogona kuita nguva dzose.
- Kuverenga matanho madiki: Unofunga kuti unofanira kuita zvakawanda here kana kuenda kugym kuti uone mhedzisiro? Kwete zvachose. Kufamba nebhasikoro kwenguva pfupi, kufamba nemhuka yako, kukwesha mashizha muchivanze, kana kufamba uchienda kuchitoro—mabasa madiki aya anoonekwa sekurovedza muviri. Chinhu chikuru ndechekugara uchiita maekisesaizi zuva rese.
- Tanga zvishoma nezvishoma: Kana uri mutsva pakurovedza muviri, usaedza kuita zvakawanda, nekukurumidza. Tanga nemaminitsi mashoma pazuva wowedzera nguva yacho zvishoma nezvishoma kusvika wasvika pazvinangwa zvinokurudzirwa—semaminitsi makumi matanhatu pazuva kune vechidiki kana maminitsi zana nemakumi mashanu pasvondo kune vakuru.
- Nakidzwa uye ita tsika yako:Chinonyanya kukosha, sarudza chiitiko chinokuunzira mufaro. Nenzira iyoyo, hauzonzwi wakamanikidzwa, uye uchakwanisa kuita kuti chive chikamu chechisikigo, chinonakidza chehupenyu hwako hwezuva nezuva neNirogi Lanka.
Saka, usanonoka kumirira—tanga nhasi wopa muviri wako nepfungwa dzako kutarisirwa kwavanofanirwa kuita! Rombo rakanaka!
Kurovedza muviri, Kurarama Hutano, Kugwinya Muviri, Hutano Hwepfungwa, Kurovedza Maekisesaizi , Kudzidziswa Simba, Kuchinjika
