Vanhu vakasiyana vanosarudza zvirongwa zvakasiyana-siyana zvekudzidzisa, tinogona kusarudza chirongwa chakakodzera chekusimba pachedu maererano nezvinangwa zvedu.
Haisi kungoenda kugym kurovedza muviri kunonzi kugwinya, enda kumitambo yekurovedza muviri zvechokwadi ichave yakarongeka, zvishandiso zvakazara.Nekudaro, izvi hazvireve kuti vanhu vasina mamiriro ekuenda kunzvimbo yekusimbisa muviri, havagone kuita maekisesaizi.
Kune nzira dzakasiyana dzemaekisesaizi, isu tinongoda kugadzira chirongwa chekusimbisa muviri chinokodzera isu uye nekunamatira kwachiri, kuti tigone kuzadzisa chinangwa nemhedzisiro yekurovedza muviri.
Vamwe vanhu vanoshanda kunze kumba uye vanotenga elastic mabhendi, madumbbells, yoga mats, mabara, uye zvimwe midziyo, zvakakosha kuti vakwanise kuita imba mujimu yekusimbisa muviri.Kune vadzidzi, vasina mari yakakwana uye mamiriro ekutenga kadhi rekusimba kana kutenga zvekusimbisa muviri, ipapo nhandare yechikoro inzvimbo yakanaka yekuti iwe urovedzerwe.
1. Dziya kutanga wozodzidzira zviri pamutemo
Tisati tadzidziswa kusimba muviri, tinofanira kutanga kudzidzira kudziya, kutambanudza simba, mabasa emajoini emuviri uye mapoka emhasuru, uyezve boka rekusvetuka rakavhurika uye rakavharika kana maminetsi gumi ekumhanya kusimudzira kutenderera kweropa mumuviri, muviri unodziya zvishoma nezvishoma, tsvaga mamiriro emitambo, izvo zvinogona kuderedza njodzi yekukuvara kwemitambo uye kuvandudza kushanda kwekudzidziswa.
2. Kudzidzira simba kutanga ipapo cardio
Kana zvasvika pakudzidziswa kwesimba, tinofanira kuyeuka kuti simba rekutanga uyezve cardio.Simba rekudzidziswa panguva yesimba rakawanda remuviri, unogona kutarisa nezve uremu kudzidziswa, kusimudzira kushandiswa kweglycogen, uye kurovedza muviri kunoshanda kwemhasuru dzako, kuvandudza mhedzisiro yekuvaka tsandanyama.
Simba rekudzidzira uyezve aerobic exercise, ino nguva glycogen kushandiswa kunenge, kubatanidzwa kwemafuta kuchavandudzwa zvikuru, kureva kuti, apo aerobic exercise, mafuta ekupisa mafuta achavandudzwa.
Aerobic Exercise yakakamurwa kuita yakaderera-simba (kufamba, bhasikoro, kumhanya, kukwira, aerobics, kushambira, kutamba bhora, nezvimwewo) uye yakakwirira-simba (bhokisi, kupindirana kumhanya, HIIT kudzidziswa, tambo kusvetuka kudzidziswa, nezvimwewo), vatsva vanogona zvishoma nezvishoma kushanduka kubva ku-low-intensity exercise kusvika kune yakakwirira, uye zvishoma nezvishoma vanovandudza kutsungirira kwavo kwemuviri, kusimbisa cardiorespiratory function.
Kudzidziswa kwesimba kunokurudzirwa kutanga nekufamba kwemukomboni, uko kunogona kutyaira kukudziridzwa kwemapoka emhasuru akawanda panguva imwe chete, vatsva vanogona kuve dichotomized kana trichotomized kudzidziswa, uye vanhu vane ruzivo vanobva vaita zvakanaka neshanu-dichotomized kudzidziswa.
Kana chinangwa chako chekusimba chiri chekuwana tsandanyama, ipapo simba rekudzidzira nguva ye40-60 maminetsi, cardio nguva ye20-30 maminetsi inogona kuva, kana chinangwa chako chekusimba chiri kurasikirwa kwemafuta, ipapo simba rekudzidzira nguva ye 30-40 maminitsi, cardio nguva ye. 30-50 maminitsi anogona kuva.
3. Ita basa rakanaka rekutambanudza uye kuzorora, kupora kwekushisa kwemuviri, uye wozoenda kunogeza
Mushure mekudzidziswa kwekusimba, iwe unofanirwawo kutambanudza uye kuzorodza mapoka emhasuru anonangwa isati yapera kudzidziswa kwepamutemo.Usaende kunogeza pakarepo mushure mekudzidziswa kwesimba, panguva ino immune system yakashata, iri nyore kurwara, isu tinofanirwa kuita static kutambanudza kudzidziswa kuzorodza mhasuru mapoka, kudzivirira tsandanyama kusangana uye kukurudzira kugadzirisa tsandanyama.Kumirira kuti kupisa kwemuviri kudzokere kune zvakajairika usati wageza kunoonekwa seyakanakisa sarudzo.
4. Ita kudya kwakakodzera kuwedzera kukurudzira kugadzirisa muviri
Vanhu vanowana kudzidziswa kwemhasuru, anenge maminetsi makumi matatu mushure mekudzidziswa vanogona kuwedzera scoop yeprotein poda kana zai rakabikwa nezvidimbu zviviri zvechingwa kuzadza simba uye kukurudzira kugadzirisa tsandanyama.Kurasikirwa nemafuta kudzidzisa vanhu, unogona kusarudza kusadya kana kuwedzera zai rakabikwa.
Nguva yekutumira: May-18-2023