Kushanda kwekushanda kwakashanda kunokosha yehurefu hwemazuva mazhinji, kuora muviri, uye hukama. Izvi zvikamu zvakanyatsogadzirirwa hazvizosiyi iwe uchinetseka uye unofema, asi zvinogona kukubatsira kupisa makoriki akawanda uye kuramba uchishanda zuva rose. Saka iwe unoshandisa sei ruzivo rwekushanda kunoitwa? Kutanga, zvakakosha kunzwisisa kuti nei chirongwa chekudzidzisa chichishanda.
Chii Chinonzi Functional Fitness Workout?
Kushanda kwekushanda kunobatsira kuvandudza kuenzana kwako, kumira, musimba kutsungirira uye kuchinja. Munguva yechirongwa chaiwo, unogona kuita maitiro mashanu kubva pane gumi akasiyana-siyana anobatsira kuvandudza nzira iyo misumbu yako inoshanda pamwe chete kuitira kuti iwe unzwe uchirongedzwa.
Munguva yekushanda kwakanaka kwekuita muviri unogona kushandisa uremu hwemuviri, dumbbells kana zvimwe zvinoshandiswa pakusimba kuti usimbise misungo yako. Asi rudzi urwu rwekurovedza rwakasiyana nedzimwe chirongwa chekureruka.
Munguva yega yega yega yekudzidzira kurovedza muviri, iwe unofanirwa kunyanya kunyanya kuratidza kufamba kwekuchengetedza nekuchengetedza maitiro akanaka. Kune vakawanda vanoita basa, kurovedzwa kwebasa ndiko kubatanidzwa kwemisungo uye pfungwa. Kushanda kwekushanda kunovandudza nzira iyo uropi hwako huchitaura nemasumbu ako kuitira kuti muviri wako uite zviri nani.
Pane nzira dzakasiyana dzekushandisa kushandiswa kwekushanda mumabasa ako nguva dzose .
Iwe unogona kuwedzera maitiro mashoma ekugadzirisa uye kuenzanisa mukati mevhiki yako simba rekuita kana iwe unokwanisa kushanda nemudzidzisi akakodzera kuti uwedzere chirongwa chakazara chekuvandudza nzira iyo muviri wako unotarisa uye unonzwa.
Maitiro Avanoita Kuvandudza Kurasikirwa Kwemafuro
Basa rinoshanda rinobatsira muviri wako kuti ufambe zvakanaka. Uye, zvechokwadi, miviri inofambisa zvakanaka inowanzopisa makoriri akawanda pasina kushandisa .
Asi zvinogona kuita maitiro ekudzidzira zvinogona kuita kuti mamwe maitiro ako ave anoshanda. Uye kubatsirwa uku ndiko chinhu chikuru kune vanhu vari kuedza kurasikirwa nehutemi.
"Usati watanga purogiramu ipi zvayo yekuita basa, zvakakosha kuziva nzvimbo dzisina simba kana zvisingakwanisi muhutano hwekufamba kunogona kukukanganisa kushanda kwako," anodaro Jason Corrie. Jason ndiye mudzidzisi wepamusoro anozivikanwa anonyanya kubatsira kubatsira vatengi munyika yose kuwana miviri yakasimba, miviri yakasimba. Anotsanangura kuti nei chiremera chekurasikirwa nevatengi vachifanira kutanga chirongwa chavo chekuita basa nekuongorora kwebasa.
"Kushanda kwekushanda kunogona kuva nehuwandu hwepamusoro apo iwe uri kuedza kukanda uremu." Anotsanangura kuti kana muviri wako uchishanda zvakajeka unowedzera zvakajeka pakupisa makoriro Kana muviri wako unopisa makoriki akawanda munguva yekurovedza muviri uye unopisa makoriki akawanda kuburikidza nemabasa e kurarama zuva nezuva, iwe unorema uremu nokukurumidza.
Nzira Yokutanga Nayo
Nzira yakanakisisa yokutanga chirongwa chekuita muviri kwakakwana ndechokuwana unyanzvi unyanzvi. Vadzidzisi vega vega vanoita basa rekudzidzisa vanotanga nekuita zvakakwana zvekutenderera kwako. Vanogona kuziva kukuvara kwakapfuura uye tsika dzomuviri dzakashandura nzira iyo muviri wako unoshanda. Zvadaro vanoshanda pamwe chete newe kuti udzokezve uye ugovakazve hurumende kuitira kuti muviri uwedzere kunyatsogadzikana uye kubudirira zuva rose.
Havasi vadzidzisi vose vanofanirwa kuita chimiro chekuongorora uye chirongwa chirongwa. Jason anokurudzira kuti uongorore mamiriro emudzidzisi, bvunza mibvunzo uye ukumbire kutumira. "Mudzidzisi akanaka acharamba achifara kupa hupupuriro uye kubudirira nyaya kubva kuvanhu vepfuura. Tarisa chero humwe uchapupu hunotsanangura vatengi vane kukuvadzwa kwakapfuura kana kuti matambudziko ekugadzirisa uye kumbira kuti utaure nevatengi vacho zvakananga. "
Unogona kuwanawo mudzidzisi nekutsvaga paIndaneti. IAmerican Council on Exercise inopa tsvakurudzo yekutsvaga kuti ibatsire kuwana mudzidzisi munharaunda yako. Uye American College of Sports Medicine ine basa rekutsvaga paIndaneti kuwana vadzidzisi vakakodzera.
Kana uine kukuvadzwa kwakapfuura kana kubvunzurudzwa kwechiremba, chiremba wako angakwanisawo kukutumira kune chiremba wepanyama kuti akubatsire kutanga chirongwa.
Workout Routines
Kana iwe unongoda kuisa maitiro mashomanana ekudzidzira maitiro muchiito chako, unogona kutanga nemamwe mashomanana maitiro anokwanisa kubatsira kuvandudza kuenzanisa nekubatana. Paunenge uine chero hutano hwekuita muviri, zvinokosha kuti iwe uise pfungwa pakuita mafambiro nenzira yakarurama, pane kuvaita nehuwandu hwepamusoro kana kuita kudzokorora zvakare.
- Murwere Mutsva: Kana iwe uri chiito chekutanga, izvi zvinoshandiswa (zvakagadzirwa munzvimbo yepamusoro pamusana wako) zvinobatsira kuti mimba yako ive yakagadzirira kuchinja kwakaoma.
- Kufunganya Kwakabatana: Izvi zvinoratidzira maitiro epamusoro zvakakwana kune vanoita zvekuita vanoda kuvandudza mafambiro uye kuwedzera kuchinja mune zvekumusoro.
- Plank : Ichi chiito chepakati chepakati chinobatsira kuvandudza kugadzikana kwepfungwa kwekuvandudzwa kwekugadzirisa nekugadzirisa.
- Chimiro chemakumbo oga: Ichi chiito chekushandisa chinobatsira kuvandudza kuenzanisa uye simba guru. Sezvaunowedzera kurongedzwa, wedzera kumira kwemaoko kuti uzvinetse.
- Chikwata chemakumbo oga : Mushure mekunge wava kunyatsogadzikana nemirairo imwe yemakumbo, iwe unogona kuwedzera kufamba nekusimudza uye kuderedza muviri wako muchikwereti.
- Lunge : Kana iwe uri mutsva kumitambo yakasununguka, tanga uri munzvimbo yepamusoro uye usimudze uye udzikise muviri wako, uchengetedze kuenzana kwakakodzera. Sezvaunowedzera simba, wedzera kufamba. Enderera mberi, shure kana kudivi mukati nekunze kubva panzvimbo yakagadzikana kana kuita sendoko yekufamba kuti uwedzere simba, kuvandudza kubatana uye kuvaka musikana kutsungirira.
Kana ukasarudza kutevera purogiramu yekudzidzira inoshandiswa paIndaneti, funga kushandisa chirongwa chakagadzirirwa neKuburitsa. Zvose zvepurogiramu dzinoshandisa Bhuku reKuitikirira iro rinowanikwa kutenga pane webhusaiti yekambani. Asi bhari-iyo yakavakwa nematombo esimbi mukati-inopa hutano hwakasiyana-siyana hwausingawani kubva kune imwe mimwe midziyo. Iwe unogona kushambadzira humwe humwe hwebasa kubva pawebsite yeImmotionhouse kana kuisa mumazuva 60 eIgnite purogiramu kuitira kuti uvake simba rako rinoshanda zvishoma nezvishoma.
Shoko Rinobva
Kushanda muviri kwakashanda kunofanirwa kuitwa nguva dzose kuti upe migumisiro. Asi iwe uchacherechedza kuchinja kwechokwadi munzira iyo muviri wako unotarisa uye unonzwa kana uchizviita nguva dzose. Edza kuita zvaunoshanda nguva dzose 2-3 kavhiki. Sezvo iwe uchisimba uye ukabatanidzwa zvakanyanya, wedzera zvidzidzo zvitsva zvinopikisa muviri wepasi uye maitiro anovaka simba nekubatana kuburikidza nechigodo chako uye mukati.
Sources:
American Council on Exercise. "Chii chinonzi Functional Strength Training?" Fit Life May 11, 2011.
American Council on Exercise. ACE Advocates Functional Strength Training.
Consumer Reports. "Utano hwakashanda: kushanda kwenyika chaiyo." Svondo 2013.