Famba Kukura Kwemafuro Nokufamba Iawa Pazuva
Kana iwe uchida kushandisa kushambadzira kuderedza uremu, iwe unoda kutora matanho anoverengeka akanaka-anenge 10 000 matanho akanaka pazuva! Asi, kunze kwekuita zvakanaka, hezvino zvinhu gumi zvekumisa kuita.
1 - Rega Kukanganwa Kutarisa Pedometer yako, Fitness Band, kana Pedometer App
Shandisa pedometer, fitness band, kana kuti pedometer app sechokwadi chekuongorora kuti iwe unofamba zvakadini zuva rose. Nokuda kwekurasikirwa kwemazivi , ona kutanga matanho mangani aunofamba nawo mune rimwe zuva. Zvadaro ivai nechinangwa chezvi 2,000 mamwe matanho pazuva kupfuura iyo yevhareji nhamba. Tarisa pedometer yako kakawanda panguva yezuva kuti ugare pane chinangwa uye tsvaga mikana yekupinda mune mamwe matanho. Sezvo iwe uchikwanise kuzadzikisa mamwe matanho nguva dzose, wedzera chinangwa chako chinangwa nemamwe matanho 2,000 pazuva. Shandisa nzira yako kusvika pazviito zvuru gumi nemazuva mazhinji evhiki.
2 - Rega Kuwana Zvikonzero Zvisingasviki kana Kudzidzira
Kune mamiriyoni ezvikonzero zvekuti sei iwe unogona kutsika kufamba kwako kana kurovedza muviri pane zuva ripi neripi. Kana ukaronga kufamba kubva kurema, iwe unofanira kukurira zvikonzero izvo zvausina kupinda mumatanho ako ekufamba. Zvose. Single. Zuva. Heano zvikonzero zvinowanzopfuura kuti usvike muviri. Iwe unogona kuisa chiratidzo kwavari kana kuvanyorera kunze kuti uchengetedze mabhuku aya ezvakanaka . Chengetedza gwaro rechiito kuitira kuti iwe uve wakatendeseka iwe pachako pamusoro pekuita basa rakawanda rawakawana mukati mevhiki yapfuura.
3 - Rega Kufunga Kuti Unopisa Zvikori Zvakawanda Kupfuura Iwe Chaizvo Chaunoita
Kufamba nokukurumidza ibasa rakanaka kwazvo rinopisa mafuta. Asi iwe unoda chokwadi chekuongorora nezvehuwandu huwandu hwekoriori iwe uri kupisa. Iawa yekufamba nokukurumidza kuchaita kuti muviri wako uwedzere mukati mawo mafuta ane simba. Asi zviri nyore kuwedzera-kuzadza iyo makoriyori ane chinyorwa-postout work. Chimiro chakakwana chemaji gorosi mairi makori mazana matatu, kana nezvekamuri yako inotarisirwa kupisa kwemaawa imwe kufamba. Usashandise kufamba kwako kushanda kuitira kuti tibatsire kudya mamwe makoriyori. Ona chokwadi pamusoro pehuwandu hwemakorii ako unopisa kufamba marefu marefu.
4 - Regai Kufunga Kufema Kuoma Zvakaipa
Basa rakanaka rokufambisa nekukurumidza richaita kuti iwe upfuure zvakanyanya kudarika nguva dzose. Icho chiratidzo chakanaka chokuti iwe uri kupinda munzvimbo ine mafuta-inotyisa yemhepo . Kushamwaridzana pamwero wakaoma, uye famba uchitanga kufamba kwemaminitsi makumi matatu nemakumi matanhatu kuti muviri wako upise mamwe mafuta waunoda kurasikirwa nawo.
5 - Rega Kuita Chimwe Chekuita Basa Rokufambisa Zuva Rimwe nerimwe
Kana kufamba kwako kushanda nguva dzose kune nzira imwe chete, panguva imwe chete, kana neine rimwechete rekugadzira chigadziro-shandura iyo. Mazuva okutsanya, mazuva anonyorera, mazuva mashoma , nguva dzishoma dzishoma-imwe neimwe inobatsira. Shandura mararamiro ako ekufambisa kuti muviri wako uite musimba uye utye makori.
6 - Rega Kufungidzira Iwe Unoziva Kuti Unodya Zvakadini
Kuti uremerwe uremu, iwe unoda kuva wakatendeseka newe pachako pamusoro pekuti iwe unodya zvakadini. Nzira yakanakisisa yekuita izvi ndeyokunyora zvinhu zvose zvaunodya kwemazuva mashoma, uye kutsvaga nzira dzekuchinja mararamiro ako. Iwe unogona kungozvinyora pamapepa kana nefoni yekushandisa , kana kutora mifananidzo yezvose zvaunodya nefoni yako. Mapoka akawanda ehutano, zvakadai seFitbit, anosanganisira kana kubatanidza ku -app-logging app iyo inobatsirawo kuongorora kudya kwako uye kuratidza kufambira mberi kwako kune zvinangwa zvako. Iwe unogona kushandisa iri rekushandisa shanduro yekushandisa kuwana ma calorie nemuviri mune zvekunakidza mapepa.
7 - Rega Kudya Sezvamakaita Iwe Wakafamba Marathon
Nyanzvi yekufamba Rob Sweetgall kazhinji yakashambadzira kuti vakawanda vanofamba vanofamba 10K uye vanodya marathon. Iwe unogona kuwira mumusungo uyu nekururamisa kuwedzera kuFrench fries kumazuva ako emasikati kana kuva namafuta akazara anotapira latte mushure mokufamba kwako. Kana iwe uchifamba neshamwari kana yeboka rinofamba, unogona kupinda mumitambo yekudya yevanhu inokurudzira kudya zvakanyanya kare, munguva, kana mushure mokufamba kwako. Ziva rako rinokwana makori-zuva nezuva-mashizha uye kuti ingani makoriri iwe unopisa uchifamba . Kuti uremerwe uremu, kunyange pazuva rakashanda zvakanakisisa kuti usapfuure 1 600-calorie kudya. Chengetedza kubhurwa kwekunge iwe mushure mokufamba iwe marathon yakazara !
8 - Rega Kunwa Makori
Iko makoriji akawanda ari mune sodas, jisi dzemichero, zvinwiwa zvekofi , uye zvinwiwa zvemitambo zvaunonwa zuva rimwe nerimwe? Iwe unogona kuenzanidza kunwa mvura uye kofi yakasviba pane? Iwe unoda mvura panguva yekufamba kushanda kwemaminitsi makumi matatu kana kupfuura, uye zvichida unoda electrolyte (munyu) kuchinjwa kana iwe uri kutuka uye uchifamba kwemaminitsi makumi matanhatu. Asi iwe haufaniri kunwa mamwe makoriki.
9 - Rega Kudzivisa Makomo Nezvikepe
Kuwedzera kuputika kwekushingaira pakufamba kwako kunobatsira kunogona kuvaka muviri wako uye kuita kuti mwoyo wako uwedzere. Makomo uye matanho ndiyo nzira iri nyore yekuwedzera izvi mukati mako. Iwe unogona kunge uchida kuwedzera detor iyo inonyanya kusanganisira kukwira makomo kana kukwira makwidza. Pamusoro pezvinyorwa zvepasitimu, shandura iyo pamusoro pezvikomo .
10 - Rega Kugara Zvakadaro
Kana ukapinda mukufamba kwako mazuva akawanda evhiki, asi iwe unogara kwemazuva akawanda kubasa kana kuchikoro, unogona kunge uchinge uchinonoka kusagadzikana uye kuwedzera hutano hwehutano . Tsvaga nzira dzekuparadzanisa nguva yekugara nemagariro ekumira, kufamba, kana kufamba. Iyi ndiyo imwe nzira yekuenda kumatanho zviuru gumi pazuva. Chimwe nechimwe chekufamba uye kumira kunopisa makoriki akawanda kupfuura kugara. Izvi zvinogona kuwedzera kusvika pakupisa mazana emamwe koriori pazuva. Dzidza nzira dzekumisa kugara.
Shoko Rinobva
Iwe unogona kuchinja mafungiro ako nemaitiro kuti utsigire zvinangwa zvako zvekurasikirwa nekurema kwakanyanya nekuvandudza kufanana kwako. Dzimwe nguva zvinoratidzika sematanho maviri mberi uye imwe nhanho kumashure, asi ichi chichiri danho rimwe chete munzira yakarurama. Kunyange kana chiyero chacho chisingaoneki sechiri kuitika, iwe uchiri kuderedza dambudziko rako rehutano kuburikidza nekuita zvakanyanya muviri. Ramba uchitora matanho ane utano uye urambe uine maonero akanaka. Ona nzira dzekuchinja mararamiro akawanda emafungiro nemafungiro ari kuwana nzira yehutano hwakanaka mumuviri nepfungwa.
> Sources:
> Kutanga nebasa remuviri wehutano hwakanaka. CDC. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html.
> Kuchengetedza. CDC. https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html.
> Kurasikirwa uremu. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/LosingWeight/Losing-Weight_UCM_307904_Article.jsp#.WKD9bX-AmW4.
> Basa reMumuviri uye Utano: Zvakanakira Kuita Chiito. CDC. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#ControlWeight