6 nokukurumidza-kutanga mapurogiramu ezviito zvekuita muhumiro mumwedzi chete
Pasinei nokuti uri kuedza kuchengeta Sarudzo yeGore Idzva kana kungoda rubatsiro rwekuwana chiitiko chekuita basa chakakunakira iwe, zuva remazuva makumi matatu-kutora chiito chekuita maitiro rinokwanisa kukupa zvaunoda. Ngatitarisei zvirongwa zvitanhatu zvakasiyana-siyana zvehutano, imwe neimwe inotarisa kune imwe nzira yakasiyana-siyana yekushandisa, uye yose yakazara nemashandiro anoita maitiro ekukubatsira kuti usangane nezvinangwa zvako.
Sei Vakasiyana Vakakurumidza Kutanga Kuita Basa Routines?
Isu tose takasiyana, uye rudzi rwemashandiro atinosangana nawo anosiyanawo. Iwe unogona kununurwa kuziva kuti iwe unogona kukwana mumwedzi nezvose kubva kumhanya kuenda ku yoga, uye kubva pakufamba uchienda kunorema kudzidziswa. Iwe unogona kunyange kuunganidza mapurogiramu kana iwe uchida purogiramu yakadzika. Hazvina mhosva kuti chinangwa chako ndechei, uchawana purogiramu yakakwana yekudzidzisa kukodzera zvaunoda.
Tarisa pane imwe yega yekuita basa iri pasi apa kuti uone kuti ndeipi inofanirwa nekuita basa rako uye zvido zvako. Zvadaro tanga neyo yakakodzera iwe, uye utange kuona mhinduro mumwedzi wemwedzi.
Best 30-Day Quick Start Start Workout Routines
Basa rekuita basa riri pasi rakasiyana, asi chimwe cheizvi chinogona kubudirira mukusimudza unhu hwako hwemagariro munguva inenge mwedzi chete.
1. Gwara reMweya nekukurumidza-Kutanga Mutungamiri
Kubwinya kwakakwana uye kutungamira-kutanga mutungamiri wevatangi vekutanga kune vanhu vanoda kuisa zvishoma zvezvinhu zvose zvepfungwa mumabasa avo.
Izvi zvinosanganisira cardio , kurairirwa , uye kutambanudza . Iyi chirongwa inoshanda zvakanakisisa kana iwe une imwe midziyo yekushanda yemhuri, yakadai sezviuno zvemaoko uye yega yega mat.
2. Kurumidza Kutungamirira-Kutanga Mutungamiri
Nokuda kwekukurumidza-kutanga mutungamiri weVatangisi , zvose zvaunoda ndezvimwe zvakanaka shangu dzinomhanya uye nzvimbo yokumhanya. Uye usazvidya mwoyo kana iwe usingakwanise kutinha izvozvi ikozvino-kushanda pano kunoshandisa nzira ye "run / walk", rudzi rwemashandiro anozivikanwa kuti anobatsira vatambi vatsva.
Mumazuva makumi matatu, iwe uchakwanisa kumhanya nguva dzose kwemaminitsi makumi maviri.
3. Yoga Quick-Start Guide
Yoga nokukurumidza-kutanga mutungamiri wevangotanga kazhinji inokumbira kune vanhu vanoda kuwedzera chimwe chinhu chekuderedza kushungurudzika pamabasa avo. Kana iwe wakambofunga nezvekuita yoga asi usina kusvika kune imwe kuenda kukirasi, heyi mukana wako wokutanga pamba-based program. Uyu mutungamiri anotanga-kukurumidza achakudzidzisai nheyo dzemitemo yegaga uye maitiro. Nenguva yezuva, makumi matatu anopoteredza iwe uchave wakanaka munzira yako yekukudziridza imba yakasimba yemazuva ose. Zviwani iwe matha ye yoga , tsvaga nzvimbo yakanyarara, uye iwe wagadzirira kutanga.
4. Pilates Quick-Start Guide
Pilates inotanga-kutanga mutungamiri wevakuvamba inzira yekutanga tsika iyi kumba. Sezvo nepurogiramu ye yoga iri pamusoro, iyi inogona kuva nzira yakanaka yekutanga pilates pasina kuverenga kune kirasi. Pilates inokubatsira kuti uwedzere hutanda hwakareba, hunoonda uye uvandudze simba guru . Pamabasa ekugadzirira kumba, unogona kutanga nemamwe mashomanana (uye akadhura!) Zvidimbu zvemidziyo. Saizvozvowo mune dzimwe nzira ye yoga, Pilates inonyanya kufunga nezve pfungwa dzepfungwa dzakadai sekutengesa, kuisa mukati, nekudzivirira.
5. Kufamba Nhungamiro Yokutanga-Kutanga
Kufanana nemutungamiri anotungamira pamusoro, kufamba kwekurumidza-kutangisa vatungamiri vanotanga kukumbira kune vanhu vanoda kuchengeta zvinhu zviri nyore uye vanonamatira kufamba semhando yavo yekutanga yekurovedza muviri.
Zvose zvaunoda ndezvokufamba shangu mbiri dzekufamba neshangu kana nzvimbo yekufamba. Pakazosvika mwedzi wako wekutanga iwe uchange uchifamba mazuva mazhinji evhiki mushure mekurumidza.
6. Weight Training Training Quick-Start Guide
Kudzidzisa kunorema-kutanga mutungamiri wevatangi vekutanga kune tsika huru kana iwe uine chikwata chekurovedza muviri asi hauzive kuti ungatanga sei. Kana kuti zvimwe unowana izvo zvinorema zvidzidzo zvemichina zvinotyisa. Iri gwaro rinokubatsira kuti uwedzere matambudziko aya uye uchakuudza iwe uye sei kuti uwedzere uremu kuti uvandudze kushanda kwako. Pakupera kwemwedzi, iwe haungapindi muchikoro chekutamba uye unonzwa sokuti iwe unomera-iwe uchanzwa uine simba.
Chengetai Zvinyorwa zveZvondo Rako Remazuva 30
Kuchengeta bhuku rebhota rekuedza kwemwedzi wako kwekurovedza muviri kunogona kubatsira munzira dzinopfuura imwe. Kungotora nguva yekunyora pasi zvawakaita zvinopa kusimbiswa kwakanaka kwezvaunoedza; Sezvaunodhinda zuva rimwe nerimwe uye wotarisa kumashure, unogona kuona zvawakaita. Kuendesa mberi kunobatsirawo kana paine ruzivo rwekuziva mitemo yako. Iwe uchange uine pfungwa iri nani apo iwe unofanira kuzvikanda iwe pachako kana paunoda kudzoka shure paunenge uchiita basa.
Pasi Pepamusoro Pokutanga Kubva Kushanda Routines
Mazuva makumi matatu ekutanga purogiramu yezvidzidzo zvinogona kutanga iwe munzira inoenda kune muviri wakakwana mumwedzi chete. Sarudza chimwe chezvinhu izvi zvitanhatu zvekuita muviri zvakakosha kubva pane izvo zvinofadza kune iwe. Takadzidza kuti kusarudza mabasa anofarira uye kufara iwe unogona kuita basa mukukurudzira kwako uye kuzvisarudzira kuti urambe uchiita purogiramu yehutano. Kana iwe ukawana chikamu-nzira kuburikidza nepurogiramu uye hausati ikukumbira kwauri, usarega kungosiya. Tsvaga mutungamiri akasiyana pane urongwa uye utange pakutanga. Paunenge wapedza nemazuva makumi matatu uchange uine pfungwa iri nani yekuti muviri wako unonzwa sei nekurovedza muviri uye kuti iwe unogona sei kudzidzira.
> Sources:
> Teixeira, P., Carraca, E., Markland, D., Silva, M., naRyan Ryan. Kudzidzira, Kuita Pamwe Chete, uye Kuzvipira Kuzvidzivirira: Dzidziso Yokugadzirisa. International Journal of Behavioral Nutrition uye Physical Activity . 2012. 9:78.