Muchidimbu, Kuputika Kwepamusoro Kunopisa Kuwedzera Makori
Kana zvasvika pakakoriro inopfuta panguva yekurovedza, tsvakurudzo inoratidza kuti HIIT kudzidzira (nguva pfupi, yakakwirira-yakadzika nguva dzekushanda) inopisa makirogiramu akawanda kupfuura kwenguva yakareba, kuderera kwekushanda kwemaitiro aerobic. Maererano neAmerican College of Sports Medicine, kwete chete maekoriyamu anopiswa mufupi, maitiro makuru ekurovedza muviri , asi kuchinja kwepfungwa kunowedzera nokukurumidza nechinhu chakajeka se 30-Second Sprint Workouts pane kugara kwenguva refu kushingaira.
Semuenzaniso, 154 pound munhu ari kumhanya nenzira ye 8 mph inopisa 320 makorii mumaminitsi makumi maviri. Munhu iyeye, achifamba pa3 mph kweawa, anopisa 235 makoriori.
Chii Chinopesana Kudzidziswa?
Chikamu chekudzidzisa chinobatanidza nguva shomanana, yakanyanya kuputika kwekukurumidzira (kubva pamaminitsi gumi kusvika kumaminitsi matatu) ine zvishoma zvishoma, zvikamu zvekudzoka, izvo zvinodzokorwa panguva imwechete yekudzidzira. Nharaunda yekudzidzisa inogona kunge isingashamisi uye isina kusimbiswa kana yakanyatsotsanangurwa uye yakarongeka.
Kunyange zvazvo shoma shoma zvakadaro, kukwirira kwekushanda kwakadzika kunovaka fitness zvakasimba paunenge uchipisa yakawanda yemakori, hazvina kunaka kune munhu wose. Havana kukurudzirwa kuti vashandi vanoita basa nokuti vanogona kubatsira pakukuvadza kune vanhu vasina kugadzirira zvido zvemuviri zvekuita basa iri. Izvo zvakaomawo kuchengeta uye inofanira kushandiswa zvishoma. Kunyange mutambi akakodzera anofanirwa kusiyanisa basa rake uye ane nguva refu uye inononoka yokutsungirira uye kugadzirisa.
Pakupedzisira, kana iwe ukashanda zvakasimba, unofunga iwe unenge uchaneta kunono uye unomanikidzwa kumira mushure memaminitsi makumi maviri. Kana iwe uchinonoka, iwe unogona kukwanisa kuramba uchiita maawa akawanda.
Nzira Yokugadzira Kupindira Kwekudzidzisa Kudzidzira Routines
Kana uri kutotanga uchidzidzira nguva dzose uye uchifambira mberi mune zvekushanda kwako, iwe unogona kuedza kuedza nguva shoma, kushanda zvakanyanya kukura kuti uwedzere marori ako anopisa.
Zvisinei, kana iwe uchangotanga chirongwa chekuita zvekuita, kuenderera mberi nekudzikama kwekureba uye kuderera zvakanyanya kurovedza muviri kunogona kunge kwakanakisisa kusarudzwa.
Mhando yekushandira kwako yawakasarudza inobva pane chinangwa chako chikuru. Kana iwe uri kudzidzira kugadzira mhepo kana kukwezva, iwe zviri nani kuronga mamwe mazuva akareba, akasimba ekufamba. Kana iwe uchida kurasikirwa neavo vachangobva kuwana hovha yemapiritsi , ipai yakakwirira yekudzidzira kuedza.
Ramba uchiyeuka kuti kana iwe uine zvinangwa zvekudzidzira iwe unofanirwa kutevedzera mitemo yekugadzirisa zvinhu uye kutevera chirongwa chakakodzera chekudzidzisa mitambo yako.
Zvinokurudzirwa kuti uone chiremba wako usati watanga chirongwa chekuvhiya kana iwe wakwegura kupfuura makore makumi mana uye usina kumbobvira wakashandisa, kusvuta, kuwandisa kana kuva nechirwere chisingaperi.