A Dzidza Kuramba Nhungamiro yeChechi yePatate
Wakafunga here kuti ikozvino ndiyo nguva yaunoda kumira? Purogiramu inotanga kushanda ndiyo nzira yakanaka yekuita muhumiro, kuvandudza hutano hwako hwose, nekugadzirisa nguva dzose yekuita muviri. Rimwe bhonasi, yega, ndeyokutarisira kuti iwe uchakwanisa kuchengeta uremu hwako kana kurasikirwa mamwe mapaundi munzira.
Kutanga
Kana iwe usati wambotanga kuenda mberi, zvinobatsira kuti uite zvishoma kutsvaga usati warasa pahwendefa rehomwe dzinomhanya uye udzimire kunze kwemukova (kana kuti tira pasi patsika).
Tarisa zvinyorwa izvi nezvehumwe ruzivo rwezvekutanga pamusoro pokutanga nekumhanya:
- Kuwana Chirapa Chirapa
- Nzira Yokutenga Izvo Zvakanaka Running Shoes
- Zvaunofanira Kupfeka Paunomhanya
Nzira Yokumhanya Sei?
Kana wangove wakacheneswa nachiremba wako kuti utange purogiramu yakarongeka (pfungwa yakanaka kune ani zvake akagara ari oga kwemakore anopfuura kana ane chiremba), iwe unoda kudzidza zvimwe zvemaitiro ekushandira. Kuziva nzira yakakodzera yekushandira uye nzira ichaita kuti uite (kana kuti kumhanya / kufamba) zviri nyore, saka iwe uchakwanisa kuramba uchigadzirisa nguva uye nzvimbo yaunenge uchitamba. Iwe uchaderedzawo njodzi yako yekukuvadza kukuvadza kana ukashandisa zvakanaka fomu fomu. Tsvaga kana uri nemhosva kune dzimwe dzemaitiro akawandisa ekufambisa mafomu uye dzidza zvaunogona kuita kuti ururamise.
- Fomu Yakamhanya Yakakodzera
- Zvaungaita Kuti Udzidzire uye Udzidze Pasi
- Nzira Yokufemera Nayo Mhanya
- Nzira Yokuita Nzira Yokufamba / Kufamba
- Mazano Okudzivirira Anomhanya
Kutanga Zvidzidzo Zvidzidzo
Iye zvino kuti une ruzivo rukuru rwekushanda, wakagadzirira kutanga chirongwa chekutanga. Tine mazano akawanda ekurovedza kusarudza kubva, asi aya mapurogiramu ekudzidzira akagadzirwa nemunhu wose anotanga kumhanya mupfungwa:
- 8-Svondo Yemazuva 30 Maminitsi Anoramba Achimhanya: Iyi iri nyore, masvondo masere anotanga kuronga urongwa huchakubatsira kuti usunungurwe mukushanda uye kukubatsira iwe kuvaka kuti urambe uchishanda kwemaminitsi makumi matatu.
- 3 Mavhiki kusvika kune 30-Minute Running Habit: Purogiramu iyi inotanga kushanda yakagadzirirwa kukurudzira tsika itsva. Kuti utange, iwe unongoda chete kukwanisa kumhanya kwemaminiti 1 panguva. Pakupera kwemavhiki matatu, iwe uchakwanisa kumhanya / kufamba kwemaminitsi makumi matatu.
- 4 Mavhiki Okumhanya Rimwe Mile : Iyi purogiramu yekudzidzisa vhiki ina yakagadzirirwa vanhu vose vanotanga kumhanya / walkers vanoda kuvaka kuti varambe vachifamba makiromita anenge 1.6 (mamita 1600), iyo yakaenzana neyenge 1 maira.
- Mhanya: Mazuva 30 Okutanga Nhungamiro Yokutanga Kwevatangisi : Kutanga purogiramu iyi inotanga kushanda, iwe unongoda kukwanisa kumhanya kwemaminiti 1 panguva. Uchishandisa nzira yekufamba / kufamba, iwe uchashanda nzira yako kusvika kuramba uchienderera mberi kwemaminitsi makumi maviri mumazuva makumi matatu.
- 5K Mhanya / Famba Kudzidzira Purogiramu : Iyi purogiramu yekudzidzira vhiki masere yakagadzirirwa kune avo vanogona kutamba kwemaminitsi mashanu panguva uye vanoda kuvaka kumhanya kwemakiromita mashanu.