Kana iwe uchingobva watowana mufaro wekufamba, unogona kunge uchizvikanda mukati mako nemwoyo wose. Asi iwe unogona kutanga kushamisika kana kune chinhu chakakosha. Panguva ipi iwe ungave uchifamba zvakanyanya? Pane chinhu chakadaro here? Ona maitiro ekugadzirisa kufamba kwako kushanda saka iwe uri kuvaka hutano hwako uye hutano panzvimbo pokuzviwisira pasi.
Vatangi Vanofanira Kuvaka Nguva Yavo Yokufamba Zvishoma nezvishoma
Paunotanga purogiramu yekurovedza muviri, kunyanya kana iwe usati wamboita chinhu zvachose, zvakakosha kutanga zvishoma uye zvishoma nezvishoma kuvaka nguva yako uye simba. Iwe unogona kushandisa Purogiramu Yekufamba Nenguva Yokutanga Yemazuva 30 . Inokuvakira kuti ufambe nekufamba kwenguva kwemaminitsi makumi matatu pazuva, mazuva akawanda evhiki. Icho ndicho chinonyatsotarisirwa chikwata chemuitiro wekuvhiya kuti kuderedze njodzi dzehutano, sekusimudzirwa nevakuru vehutano munyika yose. Iwe unogonawo kushandisa purogiramu yezuva nezuva yekufamba , iyo ine mararamiro evatangi vekutanga kuburikidza nevatambi vanofamba.
Kune avo vanopfuura makore makumi matanhatu nematanhatu, hapana kunyunyuta pane zvinorayirwa. Zviremera zvehutano zvichiri kukurudzira mushure maminitsi makumi matatu ekuenzanisa-kushanda-simba (zvakadai sokufamba kwenguva pfupi) kwemazuva masere kwevhiki. Kunyanya, vanokurudzira simba kudzidzisa mazuva maviri pavhiki uye kuenzanisa uye kushandura mafungiro ezvo zvakare. Ona mazano ekushandisa maitiro kuvanhu vanopfuura makore 65 .
Unogona Kufamba Kwakanyanya Here?
Chikanganiso chakakurumbira paunotanga chirongwa chekufamba chinotanga nekufamba nekukurumidza zvakanyanya kana kwenguva yakareba muchikamu. Zvakachenjera kutanga chero chirongwa chekudzidzisa nekuderedza uye kushanda pamitambo yako yekufamba kwemavhiki maviri ekutanga. Kuwana mamiriro ako uye chikwata nenzira yakanyanyisa kunokosha pakukwanisa kufamba nekukurumidza uye kwenguva yakareba.
- Kufamba nekukurumidza : Chimbera pasi uye shanda paunofamba maitiro ako . Ita maitiro akakodzera uye mutsara.
- Kufamba kure : Kana iwe usati uchinge uchifamba, tanga usati watora maminitsi gumi nemashanu kuenda kumaminiti makumi maviri. Kana iwe kazhinji uchiita mararamiro akawanda kufamba, saka zvinogamuchirwa kutanga nemutambo wemaminiti makumi matatu. Wedzera kure kwako uye nguva yakafamba zvishoma nezvishoma. Zvakanakisa kuwedzera nguva yako yakareba kupfuura yekufamba mumushandirapamwe iine maminitsi gumi nemashanu vhiki imwechete (iyo iri makiromita kusvika kumairaira kubva kure vanhu vazhinji).
- Zvimwe zviri nyore uye zvakaoma mazuva : Zuva mushure mekufamba kwako kwenguva refu kwevhiki, zorora zuva. Shingairira kutambanudza uye kuchinja, kana kungotora nyore kufamba. Kana uri kushandisa purogiramu yekushanda yevhiki nevhiki, unoona kuti zuva ripi neripi rakaoma rinotevera rinoteverwa nezuva rakajeka kana zuva rezororo.
- Tora zuva rezororo : Teererai mumuviri wenyu uye tora zuva rezororo kana uri kuneta kuneta uye musumbu aches. Ita zvakakwana kufamba uchienda kunosunungura, asi chengetedza kushanda kwenguva refu kwezuva rinotevera.
- Zvichida kufamba hakusi chinhu chako : Chinhu chinokosha muupenyu hwehupenyu hwose hunoona basa raunofarira uye richada kuita kwemaminitsi makumi matatu kusvika makumi matanhatu mazuva mazhinji evhiki. Kana tsoka dzako, mabvi, uye mahudyu ari kukuudza kuti kufamba hakusi, saka ongorora kushambira kana bhasikoro semashonga akanaka aerobic.
- Zvakawanda zvechinhu chakanaka? Kunyanya kuisa mukana kune ngozi kune vanhu vane unhu hwehupenyu hunovatungamirira kuti vaite nguva dzose, zvimwe, zvakawanda. Kakawanda, havazivi nguva yekusiya uye vanogona kuguma nekukuvara kwekunyanyisa, kupera mvura, uye mamwe matambudziko. Kana iwe unowanzoita zvekudzidzira, iwe unofanirwa kuronga mazuva ako ari nyore, mazuva akaoma, uye zuva rezororo. Gara nepurogiramu uye usapinda mumuedzo wokuita zvakanyanya, nokukurumidza, kazhinji.
Zviratidzo Zvauri kufamba Kwakawanda
Kana iwe uri kunyanyisa kufambisa, American Council on Exercise inonyora zviratidzo zvinosanganisira kuneta zvakanyanya, kunzwa sokunge iwe uri kuwedzera kushanda kunyange nekunonoka muviri, musingaregi musungo kana kugoverwa aches, uye kuderera kushanda.
Chiratidzo chinogona kuenzaniswa chekudzivirira kwepamusoro chiyero chepamwoyo chekuzorora uye imwe inotora nguva yakareba kudarika kudzoka kune yakashure mushure mekuita. Izvi zvinoratidza kuti iwe unofanira kutarisa kuti wakave uchiita sei uye uchifunga nezvekutora zuva rokuzorora nekuderedza nguva kana kuti simba rezviitiko zvako zvekuita.
Shoko Rinobva
Zvinoshamisa kufara kufamba. Kana iwe uchigona kuwedzera zvishoma nezvishoma nguva yako nekukurumidza, nefambi yakanaka yekufamba, unogona kubva kubva pamubhedha kuenda kune 5K uye kunyange kusvika kune marathon. Asi kiyi ndechokuti zvishoma nezvishoma uwedzere nguva yako. Ngwarira zviratidzo zvekuwedzera uye iwe uchakwanisa kuramba uchienda kwemakore anotevera.
> Sources:
> American Council on Exercise. 10 Zviratidzo Uri Kunyanya Kukunda. https://www.acefitness.org/updateable/update_display.aspx?pageID=634.
> CDC. Chiitiko Chepanyama uye Utano: Zvibatsiro Zvekuita Chiitiko https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
> Mutungamiriri weMutungamiri weMutungamiri weMuviri weMweya nekuMitambo Maitiro ekugadzirisa mazano: Mazano ekugadzirisa zvirongwa zveMunhu. www.fitness.gov.