19 Kubudirira kweCardio Kuvhidzira kweGym-Free Workout

1 - Froggy Anosangana

Pasinei nokuti uri kuwedzera izvi pamagumo ekufambisa kwako kana kuti kuvashandisa pakudzidzisa kwedunhu, froggy kusvetuka kunonyanya kufamba uye nzira yakanaka yekuita kuti mwoyo wako uwedzere munguva shoma.

Izvo zvakanyanyisa kushanda zvichawedzera simba rako remuviri uye cardio kutsungirira paunenge uchikubatsira iwe kupisa makoriri akawanda. Wedzera imwe miniti yefroggy inokwira kakawanda mukati memoto wako wenguva dzose cardio workout kuti uwedzere kuwedzera kana kuwedzera kwavari kubasa rako kana wava nenguva pfupi asi uchida kushanda zvakaoma.

Kana mabvi ako akakuvhundutsa, usapinda pasi kusvikira pasi.

1. Uine netsoka dzakapoteredza hup-kuparadzaniswa, uchinge uchienda pasi, uchiisa maoko ako pasi pasi pamberi pako.
2. Muchikwata chinoputika, fungidzira gorosi yako, quads, uye mashizha kuti usimbise kubva pasi, uchikwira mumhepo.
3. Sezvaunodonha, tenga zvitsitsinho zvako pamwe chete uye utore maoko shure kwepamusoro kana kumusoro.
4. Gara nemabvi akagadzika kuti udzivirire majoini uye dzokera muchikwereti chako kuti ugadzirire kubuda kunotevera.
5. Dzokorora 10-20 froggy inosvetuka, res, uye dzokorora, kana uchida.

2 - Burpees

Mhirizhonga ibasa iro vazhinji vedu tinogona kuyeuka zvakajeka kubva kuchikoro chesekondari gym class.

Izvi zvinorwadza zvakakanganwa zvikuru nokuti zvinoshanda muviri wose uye zvinoita kuti mwoyo uwedzere kusvika munguva pfupi.

Kufamba kwakajeka asi kunonetsa kwazvo pamwoyo, mapapu, nemuviri. Iko kushamisira kukuru kuwedzera kune yako nguva dzose cardio workouts kuwedzera simba uye kushanda nesimba rako, simba, nekutsungirira.

1. Simira netsoka pamusoro pechiuno-yakaparadzana uye uite pasi pasi, uchiisa maoko ako pasi pasi pamberi pako.
2. Muchikwata chinoputika, svetera tsoka shure kwako kuitira kuti iwe uri mune chinzvimbo chakakanganisika, pamaoko nezvigunwe zvine muviri uri mumutsara wakarurama.
3. Ita zvigunwe pamakona kana pamabvi (izvi zvinosarudzwa uye zvinowedzera zvakanyanya zvekuwedzera).
4. Nenguva iyo svetera tsoka dzako kuti utange, simuka udzoke zve 10-15 reps kana kwemaawa 30-60.
5. Wedzera burpees kumushandi wako wenguva dzose yekushanda kwakanyanya kuputika kana kuisa pamwe chete nemamwe cardio inofamba kwenguva shoma, kubasa kwakanyanya.

3 - Gomo Rinokwira

Kukwidza kwegomo kune imwe nzvimbo yakakwirira, yakasimba yekuita basa iyo ichaita kuti mwoyo wako uwedzere uye uwedzere kuwedzera kumabasa ako.

Izvi zvinokurudzirawo mutsipa kutsungirira uye kukubatsira iwe kushanda nehutano pamwe chete, uchiita kuti huve huwandu hwekuita muviri. Kana iwe usati wamboedza kuchinja uku, tora nguva yako uye usunungure mukati maro nekudzoka zvishoma. Kana iwe uchinzwa kusagadzikana kana kurwadziwa, ita basa iri.

Iwe unoda zvakawanda zvekugadzirisa simba rekufamba uku, pamwe nekukwiridzirwa kwemuviri.

1. Tanga pane chinzvimbo chekusimudzira pamaoko nezvigunwe, kudzokera shure uye pasina kubatanidzwa.
2. Uya nemabvi akakodzera mubhokisi, wozorora rutsoka pasi.
3. Svetuka uye shandura tsoka mumhepo, uchiunza rutsoka rworuboshwe mukati uye rutsoka rworudyi kumashure.
4. Ramba uchichinja tsoka dzako nekukurumidza sezvaunokwanisa iwe kwemaawa 30-60.
5. Wedzera ichi kufamba pamagumo ega cardio workout yako yakawedzerwa, kana kuti ita nguva shomanana munguva yekushanda kwako chero nguva iwe uchida kuwedzera simba kana kusanganisa zvinhu.
6. Kuti uchinje, isa maoko ako pane imwe nhanho, platform kana BOSU Balance Trainer (dome side pasi).
7. Imwe nzira inoshandiswa ndeyekumhanya nemabvi mukati nokunze panzvimbo yekubata zvigunwe kusvika pasi uye kushandura tsoka mumhepo.

4 - Squat Anoputika

Squat jumps ndiyo nzira yakanaka yekuwedzera kuwedzera kumabasa ako uye kunyatsosimudza mwoyo wekura.

Iyi ndiyo yekufambisa kwepamusoro iyo yakakosha , saka chengetedza majoi ako nekuuya nemabvi akareruka.

Kana kukanganisa kwakanyanya, iwe unogona kufamba kunze kusvetuka. Kana iwe usati wamboedza kuchinja uku, tora nguva yako uye usunungure mukati maro uine jumps duku. Kana iwe uchinzwa kusagadzikana kana kurwadziwa, ita basa iri.

1. Tanga nemakumbo nechokukwirira-kure kure uye uite chinangwa.
2. Squat zvakaderera sezvaunogona, kugunzva pasi pasi neminwe yako kana iwe uchikwanisa. Iva nechokwadi chokuti iwe unotumira zviuno zvekare kuti urege kuisa zvinodzvinyirira pamabvi.
3. Ita kumusoro sezvaunogona, kuisa maoko kumusoro.
4. Dzoka nemabvi akareruka zvakare muchikwata chako uye dzokorora kwemaawa 30-60.
5. Wedzera ichi kufamba pamagumo ega cardio workout yako yakawedzerwa, kana kuti ita nguva shomanana munguva yekushanda kwako chero nguva iwe uchida kuwedzera simba kana kusanganisa zvinhu.

5 - Kutamba Jacks kusvika Pakati

Kuramba jacks kwakanaka, asi kuwedzera danho inzira yakanaka yekuwedzera simba uye zvinonhuwira zvinhu. Kufamba uku kwakakosha, saka chengetedza majoi ako nekuuya nemabvi akareruka.

Iwe unogona kutanga kutanga nechitsika paine nzvimbo yakaderera kana iwe uri kuedza kutama kwekutanga. Kana iwe uchinzwa kusagadzikana kana kurwadziwa, ita basa iri.

1. Mira pamberi pechito kana nhandare uye svetuka uchienda kumatanho nemakumbo maviri.
2. Dzokera zvakare pasi, kana kutsika pasi kusvika pasi kana kusvetuka kunonzwa kusachengeteka kana kusagadzikana.
3. Ita jack rinokwidza pasi uye, mushure mekunge iwe uchinge udzoke tsoka dzako pamwe chete, dzoka zvakare kumatanho.
4. Ramba uchichinja kusvetuka pane jake uye gumbo rinokurumidza. kwemaminitsi 30-60.
5. Wedzera ichi kufamba pamagumo ega cardio workout yako yakawedzerwa, kana kuti ita nguva shomanana munguva yekushanda kwako chero nguva iwe uchida kuwedzera simba kana kusanganisa zvinhu.
6. Kuti uchinje, ita zvikwata zvechikwata pasi kana kushandisa shanho rezasi. Iwe unogonawo kukwira mumamiriro akasiyana-siyana, nerutsoka rumwe ruchinge ruchirova danho riri mberi kwechimwe, izvo zvinoita kuti kufamba kusanyanya.

6 - Toe Taps neJumps

Zvigunwe zviduku zvakakosha pakuwedzera kuwedzera uye kuvandudza kushanda. Kana iwe usati wamboedza kuchinja uku, tora nguva yako uye usunungure mukati maro nekumhanya zvishoma zvishoma pasina kuruka. Kana iwe uchinzwa kusagadzikana kana kurwadziwa, ita basa iri.

Ramba uchiyeuka kuti iwe unogona kuita izvi usingatori nhanho kana iwe unogona kutora kune chero chinhu chakasimba chakadai seBOSU kana kuti danho rakaderera pane staircase.

1. Mira pamberi pechito kana chikwata.
2. Bata rutsoka rwakarurama kusvika kune imwe danho, svetuka uye ushandure tsoka mukatikati memhepo, uchibata kuruboshwe kuruboshwe.
3. Ramba uchichinjana kune matepi pakarepo uye nekuchengetedza sezvaunogona kwemasekondi 30-60.
4. Wedzera ichi kufamba pamagumo ega cardio workout yako yakawedzerwa, kana kuti ita nguva shomanana munguva yekushanda kwako chero nguva iwe uchida kuwedzera simba kana kusanganisa zvinhu.

7 - Nechokumativi Jumping Lunges

Kana iwe uchida muviri wakazara muviri wose unoita kuti mwoyo wako uwedzere, kumativi kumapapu acho achaita zvinyengeri.

Iwe unogona kuita izvi nekusvetuka kuwedzera kuwedzera, asi kuzviita pasina kusvetuka kuchashanda zvakare.

Chengetedza kubasa kwako kuti udzivirire shure kwako, uye kana iwe uchinzwa kurwadziwa shure, usapinda kugunha.

Kana iwe usati wamboedza kuchinja uku, tora nguva yako uye usunungure mukati maro nekudzoka zvishoma. Kana iwe uchinzwa kusagadzikana kana kurwadziwa, ita basa iri.

1. Tora rutsoka rworudyi kunze kune rumwe rutivi apo iwe unokotama bheji rweruboshwe, uchitenderera muviri kuruboshwe mumuteyi wemuteereri. Bata minwe yakarurama pasi, kana uchikwanisa.
2. Kurumidza kumhanyira kuti uende makumbo mumhepo uye uende kune imwe kurudyi, uchibata ruoko rworuboshwe kusvika pasi.
3. Ramba uchichinja mutsara wemasekondi 30-60.
4. Wedzera ichi kufamba pamagumo ega cardio workout yako yakawedzerwa, kana kuti ita nguva shomanana munguva yekushanda kwako chero nguva iwe uchida kuwedzera simba kana kusanganisa zvinhu.

8 - Jeri rejeri rinosvetuka

Kunyange zvazvo yakafanana neyekudzika, squat mujeri anowedzera kuisa pfungwa pamusoro payo, zvichiita izvi kuti zvive zvakakosha zvekurodio.

Nokuisa mavoko mushure memusoro uye kusendamira mberi, iwe unobatanidza iyo neyekunze, iyo inoshungurudza chinangwa.

Iyi ndiyo yekufambisa kwepamusoro iyo yakakosha, saka chengetedza majoi ako nekuuya nemabvi akareruka. Kana kukanganisa kwakanyanya, iwe unogona kufamba kunze kusvetuka.

Kana iwe usati wamboedza kuchinja uku, tora nguva yako uye usunungure mukati maro uine jumps duku. Kana iwe uchinzwa kusagadzikana kana kurwadziwa, ita basa iri.

1. Tanga nemamita akafara uye maoko ari shure kwe musoro.
2. Squat zvakaderera sezvaunogona, kutora muto wacho mberi zvishoma usina kukomberedza shure.
3. Ita kumusoro sezvaunokwanisa, kuchengeta mavoko mushure memusoro.
4. Gara nemabvi akanyorova uye dzokorora kwemaawa 30-60.
5. Wedzera ichi kufamba pamagumo ega cardio workout yako yakawedzerwa, kana kuti ita nguva shomanana munguva yekushanda kwako chero nguva iwe uchida kuwedzera simba kana kusanganisa zvinhu.

9 - Nguva Yakareba

Nzira iri nyore yokuwedzera kusimba uye kuwedzera dambudziko kubasa rako ndeyekubatanidza maruva mazhinji.

Nokufamba kwenguva refu, iwe unongomhanyira mberi sezvaunogona, uchienda nezvose tsoka. Iwe uchanzwa wakanyora kushanda nesimba pabasa iri pamwe nemoyo wako.

Kuti uchengetedze izvi kufamba zvakanaka, nyika nemabvi akareruka. Kana iwe uchida kugadzirisa, edza kuenderera mberi kwekunyura (rimwe rutsoka runowira zvishoma pamberi peumwe). Sezvaunogara uchiita, ramba uchisimuka uku kana iwe uchinzwa kurwadziwa kana kusagadzikana.

Izvi zvinogona kunge zvakaoma pamabvi, saka edza kuenderera mberi nekurema muzvitsitsinho zvako uye kuchengeta kusvetuka kwepfupi pakutanga.

1. Mira nemakumbo pamwechete uye iva nechokwadi chokuti une nzvimbo yakawanda pamberi pako.
2. Pasi kusvika kune squat uye svetuka mberi sezvaunogona iwe mukufambisa kuputika.
3. Gara nemabvi akagadzika kuti udzivirire majoini.
4. Ita mberi zvakare, uchienderera mberi kwenguva yakareba yekamuri, kutendeuka uye kuenda kune imwe nzira.
5. Dzokorora kwemasekondi 30-60.
6. Wedzera ichi kufamba pamagumo ega cardio workout yako yakawedzerwa, kana kuti ita nguva shomanana munguva yekushanda kwako chero nguva iwe uchida kuwedzera simba kana kusanganisa zvinhu.

10 - Plyo Jacks

Plyo jacks, kana plyometric jumping jacks, ndeimwe nzira yekuita kuti mwoyo uwedzere uye unopikisa muviri nenzira itsva itsva.

Plyo jacks yakafanana nejoko rinokambaira jacks. Iwe unotumbuka kunze, sezvaunenge uchida mujack rinokwakuka, asi unononoka zvinhu uye uwedzere chikwata chakadzika.

Kana iwe ukasvetuka tsoka dzako pamwe chete, iwe unopinda mune imwe nzvimbo yakadzika kuti uedze mahudyu ako, unogunzva mahudyu uye, zvechokwadi, mwoyo wako uwandu. Kutenderera maoko kunowedzera kuwedzera kwekufamba zvakare.

1. Tanga netsoka pamwe chete uye udzike mukati mechikwata, uchiunza maoko pamberi pako.
2. Chimbidza tsoka, dzichienda mujasi uye dzakatenderera maoko uye pamusoro pemusoro.
3. Dzoka zvakare zvakare, uine tsoka pamwe chete uye uchitenderera maoko udzoke pasi.
4. Wedzera ichi kufamba pamagumo ega cardio workout yako yakawedzerwa, kana kuti ita nguva shomanana munguva yekushanda kwako chero nguva iwe uchida kuwedzera simba kana kusanganisa zvinhu.

11 - Plyo Lunges

Plyo lung lunges ndeimwe nzira huru yeplyometric inobatsira kuvaka simba uye simba mumutumbi wakaderera.

Izvo zvakakosha pakupisa makoriro, kutora mwoyo kutarisa uye kushanda mahudyu, gumbo uye mahudyu. Izvi zvakakosha zvikuru, kukwirira kwekuita basa kwakaoma, saka kunamatira nemapapu emukati kana kushambadzira uku kwakawandisa iwe.

1. Simira mumamiriro ekuparadzanisa, gumbo rokurudyi mberi uye kuruboshwe kuruboshwe kumashure.
2. Bhudza mabvi ako uye udzike mukati maro, uchichengeta bondo rinotangira shure kwezvenwe.
3. Muchikwata chinoputika, svetera mumhepo uye shandura makumbo ako, uchidzika kuitira kuti gumbo roruboshwe riri mberi uye gumbo rorudyi riri kumashure.
4. Ita nejoka dzakanyorovesa, zvideredze mumumvuri uye dzokorora, kusvetuka uye kushandura mativi.
5. Dzorerai 1-3 masheji gumi-60 seconds

12 - Kutarisa munzvimbo

Kutamba munzvimbo ndeimwe yenzira dzakanakisisa dzekuita kuti mwoyo uwedzere kana iwe wakanamatira mukati. Iyo haina simba rakafanana nekukwira panze, sezvo pasina mafambiro mberi uye pasina mhepo yokumanikidzana, asi iwe unogona kutora mwoyo kuwedzera nekushandisa maoko ako uye kushanda zvakasimba sekukwanisa kwako.

Iwe unogonawo kuwedzera kumwe kutungamira mberi nekukwira kumativi eimba kana kumusoro nekudzika pamatanho.

1. Tanga nekufamba munzvimbo, kusimudza mabvi nekudzunga maoko.
2. Enda kune jog inobwinya, uchengetedze tsoka dzako pedo pasi apo iwe unonzwa kunzwa nekuda kwekuita.
3. Sezvaunodziya, tanga kuunza zvitsitsinho kumaruva paunenge uchifamba.
4. Wedzera simba nekupomba maoko kumusoro, kumhanya nekukurumidza kana kusimudza mabvi (ona Kuramba neHigh Knees). Dzokorora kwemaminitsi makumi matatu kusvika kumaminitsi akawanda sezvaungagona. Iwe unogonawo kuita basa iri mumutambo we cardio.

13 - Kutarisana neKees High

Kuramba munzvimbo yakakura, asi kana uchida kuwedzera kuwedzera, edza kusimudza mabvi kumusoro sezvaunomhanya. Uya nemabvi ako kusvika muchiuno kana uchikwanisa uye iwe ugobatana nheyo pamwe ne quads uye hip flexors.

1. Paunenge uchikwira munzvimbo, simudza mabvi kumusoro nguva imwe neimwe iwe uchienda.
2. Edza kusimudza mabvi kuti uwedzere chiyero kana uchikwanisa, kuchengeta nheyo yakasimba kusivirira mushure.
3. Kuita kuti zvive zvakanyanya kuoma, kubata maoko pachikwata chemukoko uye edza kugunha mabvi mumaoko ako nguva dzose iwe unenge uchienda. Uyai namabvi kumusoro kumakumbo, panzvimbo pokuisa maoko pasi kumabvi.
4. Iwe unogonawo kuwedzera kuwedzera kuburikidza nekusimudzira maoko kumusoro.
5. Dzokorora kwemaminitsi makumi matatu kusvika kumaminitsi akawanda sezvaungagona. Iwe unogonawo kuita basa iri mumutambo we cardio.

14 - Front Kick Lunge

Ichi chinhu chikuru chekuita kuti mwoyo uwedzere uye pasina mimwe midziyo inodiwa.

Izvozvo zvakaderera, asi izvozvo hazvirevi kuti zvakaderera. Kuwedzera pasi pasi pamagumo paunenge uchibata pasi unobatanidza gumbo nemagunha uye kubatsira kusimudza mwoyo wekura.

1. Simira netsoka pamusoro pechiuno-kuputika kusvika uye uuye nemabvi akakodzera.
2. Wedzera rutsoka rworudyi kunze kwekumhanya, asi kudzivisa kuvhara kana kutengesa mabvi.
3. Dzorerai gumbo zvakare uye pakarepo itore seri kwako shure kwegumbo-rakatsika reverse lunge, kuchengeta bhora rako kuruboshwe (kana uchigona).
4. Ita sepasi sezvaunogona, uchibata pasi nepamwe.
5. Simuka, uya nejoko rorudyi mberi zvakare nekukanda.
6. Dzorerai kukanda uye pasi pechipfuuriro mutevedzeri weminiti imwe uye dzokorora kurongeka kune rumwe rutivi kweminiti imwe.

15 - Speed ​​Skaters

Speed ​​skaters dzakanaka pakuita kuti mwoyo uwedzere uye nekushanda muviri nemutambo we lateral, chimwe chinhu chatinopedzisira tisingashandisi nguva yakawanda tichiita.

Kufamba uku hakusi kungofanana nemwoyo, kunokonzera kunze mahudyu zvakare. Ichi chirumbidzo chikuru kuzviito zvaunofambisa mberi uye kumashure zvakadai sekufamba kwenguva refu.

1. Tanga nemakumbo pamwe chete uye svetuka kurudyi, sezvaunogona.
2. Gara kuruoko rworudyi uye uyambuke rutsoka rworuboshwe shure kwako kuti uwane dambudziko rekuenzanisa.
3. Zvino svetera kuruboshwe, zvakare kutora danho rakakura kwazvo, uye uende kuruboshwe rworutsoka.
4. Ramba uchienda kubva kune rumwe rutivi kusvika kuno rumwe, uchiedza kuchengetedza kufamba kwakaderera uye kwakapfurikidza panzvimbo yekukwira mumhepo.
5. Ramba uchichinja mutsara wemasekondi 30-60.
6. Wedzera ichi kufamba pamagumo ega cardio workout yako yakawedzerwa, kana kuti ita nguva shomanana munguva yekushanda kwako chero nguva iwe uchida kuwedzera simba kana kusanganisa zvinhu.

16 - Kugadziriswa Kwemakomo Kupikisa

Kupinda kweGomo kwakanaka kune zvose cardio uye musimboti wekutanga asi zvakadini kana iwe usati wagadzirira chiyero ichocho?

Imwe nzira yekushandura zvikwereti zvemakomo ndeyekusimudza muviri wepamusoro, izvo zvinotora humwe huremu kubva pamaoko ako uye uhuise panzvimbo yepasi, iyo yakasimba.

Sezvaunovaka muviri wepamusoro uye simba guru, edza izvi kufamba nemaoko pasi.

1. Simira pamberi pepuranga rakasimudzwa yemamwe marudzi - bhenje rekurema, danho (sezvakaratidzwa), chigaro kana kunyange kunyomba.
2. Isa maoko ako pachikuva chepamusoro kupfuura mapepa uye famba tsoka dzako kuitira kuti musana wako wakarurama-wakadai sepushup.
3. Uya nemabvi akakodzera mupeputi apo uchichengeta muviri wose uri panzvimbo.
4. Tora rutsoka rworudyi zvakare uye shandura mapande, uunza bhegi roruboshwe kumucheto.
5. Ramba uchichinja mabvi, uchikurumidza kana uchikwanisa.
6. Zvose zvizere 1-3 zvinotanga, zvichienda kwemasekondi 30-60 nguva imwe neimwe.

17 - Lunge Jumps

Izvi zvinosiyana nemapu-mapapu mune kuti hausi kushandura tsoka mumhepo, asi gara pamakumbo mamwechete.

Izvi zvinowedzera simba uye simba rakawanda mumuviri wakaderera paunowedzera kuwedzera kwemwoyo uye simba. Chinokosha ndechokuti uende pasi zvishoma-Edza kufambisa zvinokonzerwa nemasumbu ako, panzvimbo pekubatana kwako.

1. Tanga mumamiriro akakomberedzwa, rutsoka rworudyi mberi uye rworuboshwe shure.
2. Bhodza mabvi muchipinda, uchienda pasi sezvaunokwanisa, asi kwete kupfuura 90-degrees.
3. Svetera kusvika mumhepo zvakakwirira sezvaunokwanisa, kuchengetedza maoko muhudyu mako kana kuatora mumhepo kuti uwedzere.
4. Ita zvishoma nezvishoma pazvipira zvetsoka dzako uye udzoke kumashure muimba yako.
5. Zvose 8-16 reps mushure mokuchinja majeko.

18 - Speed ​​Skaters ne Weights

Speed ​​skaters yakakura pakuita kuti mwoyo uwedzere, asi kuwedzera zvimwe zvigadziko zvishoma zvinogona kuwedzera kuwedzera uye kuisa zvakanyanya kukurudzira pa glutes.

Nemhaka yokuti iwe urikurumidza kufamba, haudi zvido zvinorema pano. Izvozvo zvinogona kukonzera kushungurudzika nekukuvara. Pfungwa iyi ndeyokuwedzera zvishoma zvishoma nezviyereso zvishoma kuitira kuti uwane kamwe koriori-kupisa.

1. Tanga nemakumbo pamwe chete uye ubatisise zvisikwa zvidiki mumaoko ose maviri.
2. Tora yakawanda yakasvibirira kuruka kurudyi uchiyambuka rutsoka rworuboshwe shure kwako uye uine uremu hwemanheru uchienda pasi.
3. Chengeta iyo isina kusungirirwa kuchengetedza shure.
4. Bvisa rutsoka rworudyi ugomhanyira kuno rumwe rutivi, kutora uremu hwakarurama kune pasi.
5. Ramba uchienda kubva kune rumwe rutivi kusvika kune rumwe kune 1-3 sets, kushanda kwemaminitsi 30-60.

19 - Kutamba Jacks neResistance Band Lat Pulls

Kuramba jacks kazhinji kacho chikafu cheimwe mamiriro epamba yemaroto, asi zviri nyore kunongedza zvinhu nekuwedzera mamwe midziyo.

Kuwedzera maitiro ekupikisa kumidhaka yemasikirwo yemaitiro ndiyo nzira yakanaka yekuwedzera kuwedzera uye kugovera muviri wepamusoro, uyo unogara uchibatsira kupisa makoriki akawanda. Apo iwe uchikwevera bhensi pasi, iwe unobata mushure, uchiita izvi kuita zvinongoronga zvinangwa.

1. Ita boka rinopikisa mumaoko ose maviri zvakananga kumusoro. Ita kuti chokwadi maoko ako akaswedera zvakakwana kuti uwane kukanganisa kwebhanhire kana iwe uchikwevera pasi, asi kwete zvakanyanya.
2. Ita tsoka dzako mujaka rinokwidza uye, panguva imwe chete, svinura bhenji, uchikwevera zvidzitiro kune rumwe rutivi rwemuviri.
3. Tarisa pakunamatira shure apo iwe unounza maoko pasi.
4. Ita tsoka dzako pamwe chete apo iwe unotora zvombo zvepamusoro uye unodzokorora kwemasekondi makumi matanhatu.

Ichi chinyorwa chinobudiswa muzuva redu re30 rinogona kudzivirira Checklist neAmerican Institute for Cancer Research. Tora kopi yako yakasununguka kuti udzidze nzira dzakawanda dzekudya dzakanaka, kuwana zvakanyanya, uye kudzivirira kenza.