Pamunosvika pakuita maitiro e-cardio , hapana kushayikwa kwemabasa ekuita kuti mwoyo wako uwedzere, kubva pamichina kusvika kumusha unovhima, kubva pamabasa ekunze kuti uite mapoka emakumbo.
Chimwe chinhu chikuru chekutarisa, kana uchifunga nezvekushanda kwako cardio, ndiko kukanganisa kwedzidzo yako. Mhedzisiro inogona kuva yakakura ... zvakanaka ... zvinokonzerwa namakireji akawanda aunopisa uye, kwete izvozvo chete, kukanganisa kwekuita kwako kunobata zvakananga kuti simba rako rakaoma sei.
The Basics of Impact
Kune marongerwo akasiyana emagariro:
- Kwete-maitiro , apo tsoka dzako hadzisi kubva pasi (sekushambira kana elliptical trainer )
- Kuderera-kunobatsira , kunosanganisira zvinhu apo pane rimwe rutsoka ruchiri pasi (kufanana nekufamba)
- Kukwirira-kukwira , uko tsoka mbiri dziri kubva pasi panguva imwechete (sekumhanya kana plyometrics )
Kunyanya-masimba ekuvhiya ndeimwe yenzira dzakanakisisa dzekupisa zvinowedzera makoriyumu sezvo zviri nyore kuti mwoyo wako uwedzere paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchitenderedza. Kunyanya-kushanda muviri kunowedzerawo masimba. Nyanzvi dzinoziva kuti kuisa mapfupa kumanikidziro, sekuita basa rakakura, rinoita kuti vawedzere mashoma mukupindura.
Izvo zvakafanana nenzira iyo simba rekudzidzira rinoumba hutundu hwakawanda. Paunoisa misungo yako kumisangano iyo isingashandisi, inowedzera kusimba mukupindura.
Kunyanya-kushanda muviri hakusi kwevanhu vose, hongu. Haasi munhu wose anonakidzwa nemhando yezvinhu zvakadai sokugunzva kana kutambanudza tambo uye, zvechokwadi, kwete majoini ose akaita sechinhu chakadai.
Kunyange zvakadaro, kana iwe ukakwanisa kushanda kune huwandu hwehuwandu huri mune zvimwe zvekushanda kwako, iwe ungangokuwana uwane zviri nani zvisizvo zvekurasikirwa.
Nzira dzeHigh-Impact Exercise
Kana iwe uri mufense, pane zvikonzero zvakanaka zvekuwedzera mamwe maitiro ekuita basa rako nguva dzose yekuita basa, kunyange kana zvishoma zvishoma panguva.
High-impact impact exercise:
- Inovandudza mapfupa ako
- Inotora mwoyo wako kukurumidza nokukurumidza saka iwe unopisa makoriki akawanda panguva yekurovedza
- Inovandudza kumira kwako , kuenzanisa, uye kubatana
- Inosimbisa mwoyo wako nemapapu
The Cons of High-Impact Kudzidzira
Kunyange zvazvo pane zvinhu zvakanaka pamusoro pekushanda kwemaitiro makuru, haisi nguva dzose roses uye butterflies. Vanhu vazhinji vasingakwanisi kuita zvekuita zvepamusoro-soro vanoziva izvi, asi zvimwe zvimwe zvinosanganisira:
- Zvakawanda zvepamusoro-kupindira muviri pasina mushure-kudzidziswa zvinogona kukonzera kukuvadzwa kwakanyanya.
- Ive inorwadza kune vanhu vane matambudziko akabatanidzwa kana arthritis
- Kukwirira-kushanduka kunofamba sekumhanya kunogona kukonzera kukanganisa ka2,5 kaviri muviri wako uremu, hunogona kukonzera manyorero, ligaments kana teteons izvo zvatove dzisina simba kana dzakakuvara
- Zvingave zvisina kunetseka kune vanhu vane kuwandisa kana kuoma
High-Impact Practice to Try
Iwe unogona nguva dzose kuedza yakakura maitiro ekufambisa akadai sokumhanya, asi iwe unogonawo kudzivisa kuwedzera kwekubata nekuwedzera zvishoma zvishoma zve-high-intensity exercise kusvika kune imwe nguva, pasi purogiramu yakakosha. Edza kusarudza zvimwe zvezviitiko zvinotevera nekuzviwedzera panguva nenguva muhupenyu hwako hwose:
- Jumping Rope
- Jumping Jack
- Kutamba munzvimbo
- Burpees
- Squat Anopepuka
- Froggy Anopinda
- Chikamu Kumativi Jumping Lunges
- Long Jumps
- Plyojacks