Zviri nyore kuedza kudzidzira vatangadzi kuita kumba
Kana iwe uri chiito chekuita newbie uye iwe uchivenga kushanda, iwe uchada nyaya ino. Sei? Nokuti ndiri kuenda kuzokuudza kuti udzike ivo vanotambudza, maitiro ekushanda nesimba. Kutaura zvazviri, zviri nyore kushanda kune vanotanga pamba kana panze zviri kusarudza zviri nani paunenge uchitanga.
Zviri nyore, kutanga-kutakura muviri kunokosha kuti utano hwakanaka uye kuora kurasike. Kubatsira kwevatangisi (uye kunyanya kune avo vakaedza uye vakakundikana kuchengetedza chirongwa chekuita mabasa) zvakanyatsogadzirirwa kuvaka chivimbo uye nekusika mararamiro ehupenyu hwehupenyu hwakanaka .
Saka kana chinangwa chako ndechokuti uremerwe uye uwane utano , tora mbatya dzako dzakanaka uye ngatitangei kutanga.
Makomborero Ekushanda Kwakanaka Kwevatangi
Vatangi vekutanga vanotanga kushanda vanogona kutarisira kufara zvakasiyana-siyana zvezvibereko. Kana iwe wakakwana zvachose kuti uite zvidzidzo, zvirongwa zvishoma zvakasimba zvekuita zvingakubatsira iwe kupisa makoriki akawanda. Uye kana iwe usingabhadhari nokudya zvakawanda, mapaundi anotanga kuwira. Asi kushanda uku kune basa rinokosha, zvakare.
Zvidzidzo zvemaitiro zvakajeka zviri zvivako zvekufambisa kwako. Vachakubatsira iwe kuumba tsika dzinotungamirira kukurashika kwekureruka uye kurarama kwehupenyu hwose . Kushanda zvakajeka kukubatsira iwe ku:
- Kuwedzera kuzvivimba
- Ita tsika yakanaka yezuva nezuva
- Ita musimba akasimba, akasimba
- Kuvandudza kurara kwako
- Deredza kuderedza kushungurudzika kwako
- Shisa mamwe makoriki uye uremerwe uremu
Kushandisa Kwokurovedza Nyore Kunovandudza Utano
Kunewo zvipo zvezvechiremba kune zvakaderera-kushanda kushanda.
Vatsvakurudzi vadzidza nzira dzinoshandiswa nyore nyore kubata muviri. Nepo pave paine nhepfenyuro yakawanda yakabhadharwa nepamusoro-soro kushanda , zvidzidzo zviri nyore zvinoramba zvichiri chikamu chikuru chekurema kwezvirongwa zvevanhu vakawanda vakasiyana, kusanganisira vanhu vane chirwere cheshuga chechirwere cheshuga, chirwere chemagetsi kana kuwedzerwa kweropa .
Apo vatsvakurudzi vadzidza boka revakadzi vanonzi postmenopausal vane chirwere chemagetsi, vakaona kuti purogiramu yekudzivirira muviri yakadzika yakashanda pakuderedza mafuta emuviri uye kuvabatsira kuderedza kuwedzera kweropa nekuderedza glucose yavo uye triglyceride mazinga. Sezvo kurasikirwa kwemazivi kunowanzotambudza vakadzi vepommenopausal, izvi zvakawanikwa zvakakosha.
Chimwe chidzidzo chakaitwa muFrance chakaongorora kukosha kwekushanda zvakaoma pa cortisol. Cortisol inonzi hormone inobatanidza nepamuviri yeupfumi apo mazinga mukati memuviri anoramba akawedzerwa kwenguva refu. Vanyori vekudzidza vakawana kuti kuderera-kushanda kwakadzika kwakashanda pakuderedza kupararira kwecortisol.
Kushanda Kushanda Kwevatsvaga Pamba
Iwe hauna chinhu chaunorasikirwa uye zvakanyanya kuti uwane, saka sei usati watanga purogiramu yako iri nyore yekurovedza nhasi ? Pfungwa ndeyekuita chimwe chinhu ... chero chinhu , pamazuva mazhinji evhiki. Ita chinangwa chechinguvana kuti upedze mabasa matatu mukati mevhiki yako yekutanga, uye wedzera mazuva ekugadzirira zvishoma nezvishoma kusvikira uri kuita imwe nzira yebasa mumazuva mazhinji evhiki.
Rudzi rwemashandiro amunosarudza kuita hahukoshi kudarika kuenderana kwepurogiramu yako. Asi kana iwe uri pfupi pamazano, heano zvinhu zvishanu zviri nyore kushanda kuti utange.
- Dhani. Isa pane imwe mimhanzi, tora vana vako, yako sweetie, kana kuti hapana chepamusoro uye groove kwema15-30 maminitsi. Kana vavakidzani vako vachikuona muhwindo, vape mazano mashomanana pamusoro pezvibatsiro zvekurovedza muviri uye vakoka kuti vabatane newe.
- Basa riri paIndaneti. Kana iwe uchida kudzivisa kuitisa muviri, kurovedza muviri kumba. Zviri nyore kuita nekushanda kwepakombiyuta . Vakawanda vavo vane rusununguko uye vazhinji vanoita kuti zvive nyore kushanda kune vanotanga. Kunyanya iwe unogona kunakidzwa nekubatsirwa nekushanda kunze kwevamwe muimba yako yekugara.
- Bodyweight training. Iwe haunoda chero magetsi ekushandisa mafirimu kuti upise makoriyumu uye uwedze musimba hwakasimba. Tora maminitsi gumi nemaminetsi gumi nemaviri kuita mashoma simba ekudzidzisa mabasa. Edza kuita 5 tsvongodza- kupesana kumadziro, 5 sachigaro squats uye 5 kufamba kwemapapu. Kana kufamba kwemapapu kune dambudziko rakaoma, zvino ita zvigadziriro zvemapapu anongoramba akachengetedzera kumakamuri ekutsigira. Dzokorora kurongeka 2-3 nguva. Maoko ako nemakumbo zvichawedzerwa uye muviri wako uchakoshesa basa rakawedzerwa.
- Sachigaro Workout. Kana iwe usati wanyatsotarisa kumire kwenguva yakareba, tora chigaro chakasimba uye chengeta maminitsi gumi nemaviri ekufambisa nebasa iri kanoverengeka vhiki imwe neimwe.
- Shadowboxing . Kana kutamba hakusi mukombe wako weii, shandisa zvakanakisa zvemazuva ano fitness craze uye edza shadowboxing kumba. Hapana nhumbi inoshandiswa pakuita basa iri uye inobatsira kuderedza kushushikana zvakare.
Kushanda Kushanda kweVatangiri kunze
Kushandisa kunze kunopa mamwe mazai. Pane kunetseka-kununura kunobatsira pakufema mweya mutsva uye kufarira nzvimbo yako yepaki, dziva, kana chimiro chekuchengetedza. Edza chimwe chezviitiko izvi
- Aqua Jog. Kana nhengo dzako dzisinganzwisisi paunofamba kwenguva refu, edza dziva rinoshamisika , kana kuti kuitika kune mvura. Mahombekombe mazhinji evanhu vakawanda anopa bhanhire rebhuruu rinofanira kuchengetedza muviri wako wepamusoro. Kana uchinge uri mumvura iwe unongotanga kufamba usina kurega tsoka dzako kubata pasi padziva. Hapana bhanhire? Ingofamba mumvura nemakumbo ako padziva riri pasi.
- Bike. Dura pane Schwinn yako uye uende. Tora uchinyatsotarisa kumativi ako kana zviri nani zvakadaro, tsvaga nzira inopfuurira iyo inokubvumira kuti ugare uchifamba kwemaawa makumi maviri nemakumi matatu kana kupfuura pasina kumira magetsi nemugwagwa.
- Famba. Iwe unotoziva kuti ungafamba sei, saka sei usingagadziri basa racho mumutambo wekufamba-maminitsi makumi matatu uye uone sekuita basa? Famba zvishoma nezvishoma kwemaminitsi mashanu, tora rutsoka rwako kwemaminitsi makumi maviri, zvino itonhora pasi uye famba zvishoma zvakare kwemaminitsi mashanu
Yeuka, paunenge uchitanga, pfungwa yacho iri kungofamba-famba, ita chiitiko uye kuvaka chivimbo. Kana iwe uchida kuwedzera kufara kwako uye kukurudzira utano hwehutano unowedzera kwemaminitsi mashanu ezvidzidzo zvakajeka pakupedzisira kwepurogiramu yako.