Kuramba kurovedza muviri kunobatsira kunonoka kutanga kwekuneta mukuita kwemutambo uye mune chero chiitiko mune zvese. Mune mamwe mazwi, kukusimbisa. Idzowo inzira huru yekutaurisa muviri.
Tsvaga maitiro ekuwedzera kushorwa kwako uye mazhinji mabhenefiti aunounza kuhutano chokwadi chekuwana zvishoma nezvishoma kusimba uye kusimba kwemuviri.
Exercises yekuvandudza kutsungirira
Inofanira kuonekwa kuti kune maviri marudzi ekupikisa: aerobic uye mhasuru. Nyanzvi dzinonongedza kuti zvinodikanwa kusanganisa ese makirasi kuti awane mhedzisiro.
Aerobic kuramba
Aerobic kuramba kurovedza muviri kunofanira kuwedzera kufema uye kurova kwemoyo. Iyi inotevera mimwe mienzaniso:
- kumhanya
- Kushinga
- Kushambira
- Famba (nekukurumidza)
- Kukwira masitepisi
- Svetuka tambo
Kutanga nechinangwa chaicho (semuenzaniso, mashanu masvondo evhiki emaminetsi makumi maviri) uye zvishoma nezvishoma simudza bhawa. Wedzera chinhambwe, kureba, kuoma kana huwandu hwemasvondo evhiki ewaunofarira kurovedza muviri. Inoonekwa seyakanakisa kuwedzera nguva uye chinhambwe zvishoma nezvishoma, uyezve nekuwedzera kuomarara, sekumhanya nekukurumidza kana kuburikidza nenzvimbo dzakadzika.
Imwe sarudzo yekuramba uchinetsa muviri kushandura mhando yechiitwa kazhinji.. Kana iwe uchimhanya nguva dzose, kusvetuka tambo kunokubatsira iwe kufambisa tsandanyama dzako zvakasiyana uye uve mutambi akasarudzika. Uyezve, zvinogona kubatsira kukuchengetedza iwe kukurudzira.
Kutsungirira kwemhasuru
Kutarisa chete pa cardio kukanganisa. Kuvandudza kusagadzikana kweaerobic kunofanirwa zvakare kushanda pane yemhasuru kutsungirira. Uye ndidzo mhasuru dzakasimba dzinobatsira kunonoka kuneta uye kudzivirira kukuvara mukumhanya kana kuchovha bhasikoro, kungotaura mienzaniso mishoma. Nekudaro, iwe unofanirwa kupa yako mhasuru nguva yekumuka pakati pezvikamu.
Iyo inonziwo simba rekudzidzisa, kuwana mhedzisiro mhedzisiro, makuru mhasuru mapoka emuviri anofanira kushanda zvakaenzana: chipfuva, musana, maoko, abs nemakumbo. Sarudza maekisesaizi anoshanda mhasuru dzinoverengeka panguva imwechete (squats, chin-ups, step-ups…) pamusoro peawo anoshanda chete (bicep curls…). Kana zvirinani zvakadaro, bheja pamasanganiswa emahara. Iyo yakawanda mhasuru iwe yaunoshanda mune imwechete kurovedza muviri, iyo inowedzera iyo inomutsa moyo wako uye nekuwedzera mukutsungirira.
Izvo zvinofanirwa kucherechedzwa kuti mune iyi mhando yekurwisa iyo nguva yechirongwa haina kukosha sekuwanda kwekudzidzira. Muchokwadi, kufamba kunoputika uye zvikamu zvekupfupisa zvinonongedzwa senzira yekuwana kushorwa kukuru. Funga kudzora nguva yako yekuzorora pakati pemaseti. Semuenzaniso, ita matatu seti e10 dhonza-kumusoro, gumi squats, gumi kusundira-kumusoro, uye gumi kugara-kumusoro, uchibvumira inguva diki diki sezvinobvira kupfuura pakati pekupedzwa kwechiitiko chimwechete uye kutanga kweinotevera. Pfungwa ndeyekupedzisa kudikitira nekufemera pamusoro.
Kurema muviri kana uremu?
Iwe unogona kushanda yako yemhasuru kutsungirira uchishandisa yako wega uremu hwemuviri kana kushandisa masimbi, kurovedza michina, uye elastic mabhandi uye machubhu. Hapana imwe nzira iri nani kupfuura imwe, asi imwe neimwe ine zvayakanakira nezvayakaipira. Vanhu vazhinji vanosarudza kusanganisa kurovedza muviri uye kurovedza muviri nezviyereso uye michina mukushanda kwavo.. Vanogona kusanganiswa muzuva rimwe chete kana kupira zuva rega rega kune imwe nzira.
Zvakanakira kuvandudza kutsungirira
Pamusoro pekuwedzera aerobic uye mhasuru kutsungirira uye toning muviri, kudzidzira kuramba kurovedza kune izvi zvimwe zvakanaka:
Kudzivirira chirwere
Kuramba kurovedza muviri kunochengeta moyo wako, mapapu, uye kutenderera system kune hutano. Ngozi yekuvandudza zvirwere zvakawanda, zvakadai seshuga uye chirwere chemwoyo, yakaderera. Mhedzisiro yacho iri nani kugwinya. Pamusoro pezvo, vanhu vazhinji vanoona kuti masimba avo anowedzera, vanorara zvirinani uye pane kuvandudzwa kwemanzwiro avo.
Kuwedzera agility
Kuwedzera kuramba kunoita ita kufamba kwemazuva ese nyore nyore. Vanhu vakatungamira kugara pasi vasati vatanga maitiro avo ekurovedza muviri ndivo vanoona shanduko iyi zvakanyanya.
Kunonoka kukwegura
Mushure memakumi matatu, mhasuru zera sezvavanokwegura. Kuramba kurovedza muviri kunogona kudzora kukwegura kuburikidza nekuvaka mhasuru, kusimbisa mapfupa, uye kuwedzera simba rese.
Burning calories
Tsandanyama inobatsira kuchengetedza metabolism pakazara. Mune mamwe mazwi, zvinopisa macalorie kupfuura mafuta. Saka kana iwe ukavaka mhasuru uye uchideredza mafuta, iwe uchapisa akawanda macalorie mukati mezuva rese..
Pulsation kuderedzwa
Kushanda pakuramba zvishoma nezvishoma kunoderedza kupora pakuzorora. Nenzira iyi, vanhu vanoita zvekudzivirira kudzidziswa vari pazasi muganho weavhareji kurova paminiti pazororo. Vamwe vatambi vepamusoro vakakwanisa kudzikamisa kusvika kungopfuura hafu.
Uyu mukana wakakosha kwazvo, kubvira kukwirira kwemoyo kwakabatana zvakanyanya nehutachiona uye cholesterol yakawanda. Kushanda kusapfuudza makumi manomwe kurova pazororo kunoonekwa seimwe yedzakanakisa nzira dzekudzivirira kurohwa kwemoyo.
Inofanira kuonekwa kuti kutambura ne tachycardia, bradycardia kana arrhythmia kunogona kukuvadza kana uchidzidzira kuramba. Sezvo mhedzisiro ine njodzi inogona kuitika, zvakafanira kubvunza chiremba usati watanga chirongwa ichi.