Nyanzvi dzinokurudzira huwandu hwakakwana hwekurovedza muviri inodiwa kuti uwedzere kurasikirwa
Smart dieters anoshandisa kurasikirwa nehutemi. Asi dzimwe nguva vanoita zvekurovedza muviri zvakanyanya uye vanopedzisira vachingodya zvakanyanya. Kana kuti havashandi zvakakwana uye havaoni chero mhinduro pane yechiyero. Saka iwe unonyatsoda kurasikirwa muviri zvakadini? Vatsvakurudzi vanopa nyanzvi mazano.
Kudzidzira Nguva
IAmerican College of Sports Medicine (ACSM) inokurudzira kuti uwane pakati pemaminitsi 150 ne 250 ekuenzanisa kuti uite masimba mashoma vhiki imwe neimwe kuti uremerwe uremu .
Asi ivo vanotiwo zvimwe zviri nani. Kuti uwane hukuru hunorema, sangano rinokurudzira kupfuura maminitsi 250 pavhiki.
Izvozvo zvinonzwika sekurovedza muviri zvakanyanya vhiki kwekurasikirwa kwekurema? Usanetseke. Iwe haufaniri kuita basa racho kamwechete. Ichokwadi, haufaniri. Iwe unofanira kupatsanura maminetsi makumi maviri nemakumi maviri emashandiro anoshanda akasiyana nekureba.
Somuenzaniso, kana uine hutano hwakakwana nokuda kwebasa guru, mamwe maitiro anogona kunge akafupika uye akaoma kupisa makoriki akawanda munguva shoma . Nepo mamwe mabasa anobatsira anogona kuva kwenguva refu asi nyore . Kana iwe uri mutsva pakuita zvekurovedza muviri, unogona kutanga kutanga kushanda kunosiyana nekufamba kwenguva .
Mazuva Akawanda Mavhiki Nevhiki Ndinofanira Kudzidzira?
Kubvira pamaminitsi makumi maviri nevhiki pamusangano wekurovedza muviri inokurudzirwa, iwe unogona kufunga kuti iwe unofanirwa kushanda zuva rimwe nerimwe kuti uremerwe uremu. Asi izvi hazvisi zvechokwadi. Iwe unogona kushandisa rimwe zuva rimwe nerimwe kana kunyange zuva rechitatu rega uye uchiri kupera muviri.
Kana iwe uchida kushandiswa kwenguva shoma, iko kurovedza muviri zuva nezuva zvichida kwakakunakira iwe. Kana ukashanda kwemaminitsi 20-35 zuva rega rega , uchasangana nenyanzvi mazano ekurasikirwa nekurema. Kushandisa zuva rega rega kuchakubatsira iwe kuvaka tsika yakagadzikana uye ine utano hwekuita basa .
Asi dzimwe nguva kushanda kwezuva nezuva hakusi kwechokwadi mumaitiro ako.
Kana basa rako revhiki richinyanyisa, ungasarudza kushanda kune rimwe zuva rimwe zuva. Asi kana ukashandisa mazuva mashomanana mukati mevhiki, basa rimwe nerimwe rinofanira kuve rakareba.
Semuenzaniso, kana iwe ukaita basa rimwechete 60-75 pamusi wevhiki uye kwemaawa makumi mana nemakumi matatu nemakumi mana emusi wevhiki, unogona kudarika mazuva mashomanana ekurovedza muviri uye uchiri kusangana nemirayiridzo yekurema kwekuita muviri.
Kana iwe uchifanira kutamba mazuva mazhinji mukati mevhiki, iwe unogona kuita zvekuita zvekudzidzira kuti uremerwe uremu, asi chidzidzo chega chega chinofanira kunge chakasara kuti chizadzise chinangwa chako. Zvakaomawo kuvaka chiito chekurovedza muviri kana iwe usingashandisi kakawanda.
Dzidzira Kurasira Pira Rimwe
Kana iwe uchida kuziva nezvekurovedza muviri kwakadini kunotora imwe pound yemuviri mafuta. Iwe unogona kushandisa iri kuInternet work calculator kuti ubatsire kupa mhinduro. Iwe unoda kupisa anenge 3500 makoriyori kuti urasike imwe pondo yekurema. Izvi zvingabatsira 150-pound munhu kupisa zvakakwana makoriyori kuti arasike pondo.
- Maawa mashanu ekumhanya (makiromita gumi nemiraira) kana maminitsi 40 pazuva
- 14 maawa ekufamba (3.0 maira paawa) kana maawa maviri pazuva
- Maawa mashanu okushambira nesimba kana anenge maminitsi makumi mana pazuva
- 6.5 maawa ekufambisa motokari (12-13 maawa paawa) kana pasi peawa imwe zuva rimwe nerimwe
- Maawa manomwe ekirasi yakakura aerobics kana makirasi eawa imwechete pavhiki
Sezvaunogona kuona, kuedza kurasikirwa nepondo rimwe chete nekurovedza muviri ndoga kwakaoma uye nguva inopedza. Nokuda kwechikonzero ichocho, vazhinji ve dieters vanobatana nekudya uye maitiro ekuti vasvike pakakosha kwekoriyori yekurema .
Kugadzirisa Chirongwa Chekuita Zuva rezuva rega rekutapudza kwemafuro
Kana kuedza kusvika pamabasa ako chinangwa kunotyisa, usanetseka. Urongwa hwako hwokuita basa haufaniri kuva wakakwana kuti hubudirire. Uye kugadzira chirongwa chekuita basa chiri nyore kupfuura chinonzwika.
Kana iwe usingazivi kuti unotangira kupi, shandisa hurongwa hwangu hwekutanga hwekushanda kwevhiki yega yega kuti uone kuti nguva yaunopedza kushanda ndiyo nguva inokubatsira iwe kuderedza uremu.