4 Mavhiki kuHutano neHurumende ye Yo-Yo Exercisers

A combo ye cardio uye kusimudza kuremera kunogona kukubatsira kuti usangane nechinangwa chako

Iwe unoda kuderedza uremu here? Vazhinji vedu tingangoti, "Hongu, ndinoda kuderedza uremu." Paunotanga chinangwa ichocho, iwe unopedza nguva yakawanda uchitsvaga mhinduro pazera uye kuti muviri wako unotaridzika sei.

Dambudziko nderokuti chiyero chekuita muviri chatinoda kuraswa nehuwandu kazhinji kacho kupfuura zvatinogona kubata, zvose mumuviri nepfungwa.

Ndicho chikonzero chimwe chete chekuti vazhinji vedu tive ma yo-yo maitiro. Tinotanga, tinoita zvakanaka kwechinguva, hationi zvigumisiro, uye tinosiya.

Imwe nzira yekudzivisa kuita zvakanyanya kwazvo uye, nokudaro, kupa chirongwa chako chekushanda nesimba zvachose chisingaregereki, kuedza nzira yakasiyana. Tanga nyore uye, kwemazuva ako okutanga makumi matatu, funga nezvekugadzira nguva yakasimba yekushanda, kuvaka simba uye kutsungirira nekuvandudza hutano hwako.

Apo iwe unofunga nezvekuzvibata iwe unofanirwa kuita kuti uremerwe uremu, panzvimbo pekurema kwekuzvidzivirira pachako, iwe unotora kuvharwa . Iwe hausi kutarisa chikamu nguva dzose, saka hazvina basa kana zvichifamba kana kwete.

Ramba uchifunga kuti kutanga zviduku zvinoreva chikamu chingave chisingachinje kubva pane chimwe chekuvhima kusvika kune chinotevera, asi hutano hwako hunogona kuchinja mumaminitsi mashanu chete. Kutaura zvazviri, maminitsi mashanu chete ekudzidzira kunze kunogona kukurudzira manzwiro ako uye kuzviremekedza. Maminetsi gumi chete anokwanisa kuderedza ropa rako kwemaawa uye kuderedza dambudziko rako rekurwadziwa kwemoyo.

Chimwe chikamu ndechokuti hachidi kuti muviri uite sekureruka, kubvumira nguva yekudzidzira kuita zvekurovedza muviri , kuvaka simba nekutsungirira zvishoma nezvishoma, uye kudzivisa kukuvadzwa nekutsvaira kunogona kuenderera mberi nekurovedza muviri.

Saka, kungoita zvekurovedza muviri zvakadini iwe unoda kuva noutano hwakanaka? Iyi purogiramu yemavhiki mana inosanganisira iyo Physical Activity Guidelines inogadzwa neCenters for Disease Control and Prevention.

Aya mazano anoti:

• Moderate intensive cardio 30 maminitsi pazuva, mazuva mashanu pavhiki
• Cardio yakasimba kwemaminitsi makumi maviri, mazuva matatu pavhiki
• Eight kusvika gumi yekurovedza simba yekudzidzira , masere kusvika ku12 kudzokorora kwebasa rimwe nerimwe kaviri pavhiki

4 Mavhiki kuUtano

Muchirongwa ichi, iwe uchawana kushanda kwakakwana uye purogiramu yekutevera, nechinangwa chekuita zvekuita vhiki imwe neimwe. Kubatsira kuri nyore uye kwakananga, zvishoma nezvishoma kufambira mberi vhiki imwe neimwe kuitira kuti ugadzirire kuenda kune mamwe mapurogiramu akaoma, kutora kushanda kwako kune imwe yero.

An Overview

• Vhiki 1 - Vhiki yako yekutanga inotanga nezvinangwa izvi: mazuva matatu e cardio, mazuva maviri ekusimbisa simba nesimba rimwe nerimwe rekuita basa uye mazuva maviri ezororo. Ndakakupa dzimwe sarudzo dze cardio workout uye simba rekudzidzisa basa, asi inzwa wakasununguka kuchinja iwe pachako.
• Svondo 2 - Zvinangwa zvako zvakafanana vhiki ino nechinongedzo chimwe chete chiduku. Zuva rako reChina harisi kuzorora chete, rinoshandisa zororo. Zvinorevei izvo? Zvinoreva kuita zvinhu kutenderera kupfuura iwe zvaunowanzoita. Tora kufamba kwenguva pfupi, kutambanudza, simira nguva imwe neimwe, enda uye udzike masitepisi kazhinji pazuva, nezvimwe.
• Vhiki 3 - Vhiki ino, basa rako re cardio rinowedzera kuwedzera uye une chinangwa chitsva chekuwedzera kune dzimwe kufamba pamazuva ako ekuzorora akasimba. Iwe uchaitawo masero maviri emasimba ako ekurovedza maitiro, ayo achakubatsira iwe zvishoma nezvishoma kufambira mberi uye kusimba.

• Svondo 4 - Svondo rino, tinoita zvimwe zvishoma kuchinja nemushure wekuchivaraidza kwema cardio, kuwedzera kwekushanda uye kusarudza kwechitatu chemasimba ekudzidzisa maitiro.

Zvaunoda

• Mutambo wemotokari kana basa raunofarira raunogona kuita kwemaminitsi makumi maviri nemaviri
• Mashomanana mashomanana emakondomu - 5 kusvika ku15 mapaundi ndezvakanaka zvakasiyana zvezviremba kuti uve nazvo. Nevatangi vekutanga, tanga nemasere matatu: chiedza, chimiro, uye heavyweights. Kune vakadzi, izvozvo zvingava 5, 8, kana 10 pounds. Kune vanhu, iyo inogona kuva 8, 10, kana 12 kusvika ku15 mapaundi.
• Bhokisi rekushandisa
• A mat
• Mazuva mashanu kusvika kumatanhatu nemaminitsi makumi maviri nemakumi matatu nemanomwe pane imwe neimwe yemazuva iwayo kuti apedza basa rako

Dzidzira Mazano

• Usava muranda wekushanda kana purogiramu: Ichi chinongova purogiramu yekuenzanisira, saka haisi kuzoshandira munhu wose. Kana zvakanyanya, tora mazuva akawanda okuzorora kana iwe uchinzwa uchitya, wakaneta, kana utano hwako hunotambura. Shandura purogiramu kana kushanda kuti zvikwanise zvaunoda.

• Ona chiremba wako kana iwe uine zvirwere, zvirwere kana kukuvara.
• Ita basa rako pachako kana uine mamwe mabasa unofarira.

Basa Rako Rokugadzirira

Sources:

_{McGonigal, Kelly. Brief Bouts of Baby Steps. IDEA Fitness Journal, Volume 8, Nhamba 7 Mbudzi 2011.}