Shingairira, Shisa Zvikamu Zvikuru
Kunyanya kushanda kushandiswa kwemazuva ano kunowedzera mafambiro. Asi izvo zvinorevei chaizvoizvo? Kushanda kusvika pakuguma kwekuzara musisi kuneta kana kuti iwe unokanda? Kana chimwe chinhu zvishoma zvishoma, asi zvakaoma zvokuti haugone kutaura.
Chimwe chezvinhu zvinonyanya kukosha ndihuwandu hwekushanda kwako, saka zvinokosha kuti uwane zvakanaka. Kunyange zvazvo mazano akawanda anokurudzira kushanda nesimba kwemazuva akawanda evhiki, kushanda nesimba rakasimba kunogona kukubatsira kupisa makorikiti akawanda, kuchengetedza nguva nekushanda kwenguva shoma , uye kuwedzera muviri wako wehutano.
Nzira dzeMeaure Intensity
Saka, iwe unoziva sei kana uri kushanda pakakwirira kana kuti nesimba guru? Hapana mhinduro chaiyo, asi pane nzira dzekuona kuti iwe uri kushanda zvakaoma sei:
- Hurukuro Yokutaura - Kana uri kushanda nesimba rakasimba, iwe unofanirwa kunge uchifema uye unogona chete kutaura mazwi mashomanana panguva.
- Kushingaira Kunonzwisiswa - Kushandisa nzira iyi, nyanidza manzwiro aunofunga panguva yekushanda kwako kune Ichi Chinyorwa Chekujekesa . Kukwirira kwakanyanya kwaizove kwakapoteredza Nhamba 8-9. Zviongorori zvakawana kuti kuonekwa kushingaira kwekuenzanisa kwakanyatsoratidza izvo mwoyo wako unotanga kuita. Izvi zvinoreva kuti kana iwe ukaona kuti kuedza kwako kwakakwirira, saka zvinokwanisika kuti mwoyo wako wekukura uriwo wakakwirira.
- Percentage Your Maximum Heart Rate - Kuti uwane nzira iyi, unogona kuverenga chinangwa chako chepfungwa yenharaunda uye ushandisa chengetedzo yemwoyo kuti uone kutora mwoyo wako. Kuti ushande zvakasimba, iwe unogona kugara pakati pe80-90% muzana wepamusoro pekushaya moyo .
Maitiro Anowanzoita Kuwedzerwa Kwakawanda Kuedza Kudzidzira
Basa reMweya muna 2008 Mirayiridzo inoratidza kuita mazuva mashanu ekuenzanisa masimba mashoma vhiki yega yega kana kushanda nesimba kwepamusoro kwemaminitsi makumi maviri, mazuva matatu pavhiki, asi kuti unoita zvakadini pamusana pehutano hwako uye zvinangwa. Zvakanaka kushanda pamhando dzakasiyana-siyana dzehutano hunoenda kune zvakasiyana-siyana magetsi uye kushanda muviri wako nenzira dzakasiyana.
Kunyanya kukwirira kwakasimba kunogona kutungamirira kupisa kana kukuvadza, saka haudi kuita rudzi urwu rwemazuva ose.
Kana iwe uri mutangi, kutanga nekudzidziswa kwemukati inzira yakanakisisa yekuita kuti muviri wako uwedzere kushandiswa kwepamusoro kwekudzidzira muchidimbu, kutaridzika kunoridzirwa. Kune nzira dzekushanda zvakaoma nekuchengetedza zvinhu zvisingabatsiri kana kusvetuka hakusi nyore kune iwe. Dzidza zvakawanda pamusoro pokuti ungawedzera sei kushingaira kwekushanda kwako uye kuwana zvakanakisa nguva yako yekushanda.
Mienzaniso yeKusimba Kwekuita Mabasa
Mamwe mabasa anowanzoita zvakanyanya kudarika mamwe, kunyanya kudzidzira kunosanganisira kushandisa masimba makuru emasumbu akafanana nemakumbo ako. Izvi zvinosanganisira:
- Kudzidziswa kwepamusoro-kwenguva
- Tabata kudzidziswa
- Running
- Kurumidza kufamba
- Hill walking
- Kukwira masitepisi
- Jump roping
- Cross cross skiing
- Pymetric exercises
Shoko pamusoro Pekudzidziswa Kwekudzivirira Kunyanzvi, kana HIIT
Dzidzo yepamusoro yekudzivirira kwemazuva (aka HIIT) ndiyo yaunoshandisa, wozorora, wozoshanda zvakare. HIIT workouts zvinotsanangurwa sezviri kuitwa pa 90-95% yehuwandu hwemwoyo wako. Panguva iyi, HIIT inokwanisa kupa maminitsi makumi maviri, 2-mille jog yaizobereka.
Iye zvino, kana iwe ukaita mapurogiramu e-aerobic, taura pane zvinyorwa zvepamusoro, apo iwe unopedza zvishoma makumi masere kusvika makumi mapfumbamwe nemazana makumi matatu kubva pamakore makumi mana kubva kuzana makumi mashanu kusvika kuzana makumi matatu nemakumi matatu. Mamhanyiro emoyo.
Zvose izvi zviri pakakwirira, asi HIIT kushanda uye Tabata -style workouts inofanira kuitwa panzvimbo yakakwirira zvokuti basa racho harigone kuchengetedza kwenguva yakareba. Kana iwe usingadi kukanda mushure maminitsi gumi, iwe hausi kuaita zvakaoma zvakakwana kuti uwane zvikomborero izvi kushanda zvose.
Sources:
Dhipatimendi reUnited States Human Health and Services. 2008 Basa Romuviri Mirayiridzo yevaAmerica.
Jakicic JM, Clark K, Coleman E, uye al. American College of Sports Mishonga. American College of Sports Mushonga Chimiro Chimiro. Nzira Dzakapindira Dzakapindira Dzekushaya Kukura uye Kudzivirira Weight Kuwanazve Vakuru. Med Sci Sports Exerc. 2001 Dec; 33 (12): 2145-56.