Ita kuti ushamwari hwako hufambire kufamba nekukurumidza kune mamwe mararamiro ehutano
Kufamba nokukurumidza kunonyoresa-kusimba muviri uye kune zvimwe zvinobatsira zvehutano uye kuderedza hutano hwehutano kupfuura kungofamba nenzira iri nyore. Iwe unofanirwa kufamba nekukurumidza kuti uonekwe sekumhanya kwenguva yakareba kunobva paurefu hwehutano hwako. Dzidza zvaunogona kuita kuti uvandudze mararamiro ako kuitira kuti uwedzere kukurumidza kufamba nekukurumidza.
Kutanga Kufamba Nhanho
Nhanho yekufamba nokukurumidza iri mairaira matatu neawa kana anenge maminitsi makumi maviri nemaira, iyo inenge makiromita mashanu paawa kana maminitsi gumi nemaviri pamakiromita, maererano neCenters for Disease Control and Prevention (CDC).
Avhareji nyore kufamba kufamba kunopfuura maminitsi makumi maviri nemaira (zvishoma kupfuura 3.0 mph). Kufambira nokukurumidza kunenge pasi pemaminitsi gumi nemira imwe (nokukurumidza kupfuura 4.0 mph).
Kana iwe uine utano hwepamusoro hwepamusoro, unogona kunge usingave uri munharaunda yakanyanyisa-maitiro ekugadzirisa mahara pa 3.0 mph. Iwe unogona kunge uchifanira kufamba nhanho ye4,5 mph (15 maminitsi nemaira) kuti urere mwoyo wako zvakakwana.
Iwe unogona kuverenga kufamba kwako kwekufamba mushure mekuenzanisa nguva inokutora iwe kuti ufambe maira kana khilomitha. Kufamba nemapuraneti nemapurogiramu anoshandisa GPS kana danho rekufambisa zvakare anogona kushandiswa kuratidza kufamba kwako nekukurumidza.
Kubudirira kweModerate-Intensity Exercise
Kufamba kwakasimba kunoreva kushingaira kwako pane kukurumidza kwako. Kushingaira kunotaridzwa nemoyo wako wekufema nekufema. Nokuda kwekufambisa kwako kuti uve wakaoma, iwe unofanirwa kunge uri kufema zvakanyanya kudarika nguva. Kunyange iwe uchigona kukwanisa kutaura mumitsara yakazara, iwe haufaniri kukwanisa kuimba.
Iyo inonongedza-yakasimba nzvimbo inotsanangurwa neCDC seyo kubva kubva pamakumi mashanu kubva kune makumi manomwe kusvika kuzana makumi manomwe ekukwirira kwemoyo wako, izvo zvinosiyana nemazera. Nzira yakanakisisa yekuyera kushingaira ndeyekutora kushaya mwoyo kuverenga uye tarisa chinangwa chepfungwa yemavhidhi chati .
Pane zvakawanda zvaungashandisa kuti uwane mwoyo wako munguva yekurovedza muviri, kubva pakutora kupisa kwako noruoko kushandisa svondo , mapurisa ekuongorora , bhizimusi yefitness, smartwatch, kana chifu chekushungurudza moyo yepamusoro chekuona .
Kurasikirwa mapoka uye moyo yevashandi vese vanogara vachiratidza kuti chinangwa chemoyo wako chinowanikwa sei uye chinokubatsira kuti uchengetedze huwandu hwekuedza huchakuchengetedza munzvimbo iyoyo.
Kuramba uchienda kuKufamba Kwechifambiso
Kana iwe ukawana kufamba kwako kwemazuva ose kusingasviki pahutano hwokufamba uye iwe unoda kukurumidza, iwe unogona kushanda pamatauriro ako ekufamba kuti uwedzere kukurumidza kwako. Vanhu vazhinji vanogona kuwedzera kufamba kwavo nekukurumidza kuburikidza nekushandisa mamiriro akanaka , maitiro, uye kufamba kwesimba . Kupfekedza mafashoni ezvidzidzo zvezvidzidzo uye zvipfeko zvinobvumira kusununguka kusununguka kuchakubatsirawo kukurumidza.
Paunotora nzira yekufamba nokukurumidza, unogona kutarisira kuona kukura kwe 0.5 kusvika 1 mph uye kutora maminitsi maviri kana mana kubva panguva yako kufamba maira. Mutambi wekufamba Judy Heller anoti anowanzoona vanofamba vachiwedzera kukurumidza kwavo mushure mokunge avaratidza zvakanaka kufamba nemaitiro.
Nzira yakasimba yekufamba nzira uchishandura simba uye simba rakasimba rinogona kuwedzera kukurumidza kwemoyo wako muyero yakananga-yakasimba. Asi kana iwe wakanyatsokodzera, iwe unogona kusakwanisa kufamba nekukurumidza zvakakwana kuti urere mwoyo wako muhuwandu hwemhepo yakasimba. Iwe unofanirwa kushandura kuti uende kana kuti uchishandisa nzira yekukwikwidza .
Nzira Dzokufamba Nokukurumidza Kufamba
Iwe unogona kudimburira pasi pakutanga uye kuva nechokwadi kuti une nzira yakarurama ichaita kuti iwe uite nekukurumidza uye kufamba zvishoma.
Iyi nzira inogona kuputsika kusvika pakugadziriswa, kusununguka kwemaoko, danho, uye chikwata. Heino nheyo dzinokosha pane imwe neimwe.
1. Kufamba Mukana
- Simuka zvakananga, pasina kubvisa musana wako.
- Usamira mberi kana shure.
- Ramba wakatarira mberi uye usatarira pasi. Tarisa makumbo makumi maviri mberi.
- Musoro wako unofanirwa kuva wakasimba kuitira kuti chinja chako chive chakafanana nechepasi, kuderedza dambudziko pamutsipa wako uye kumashure.
- Zorora rushaya rwako kuti urege kudzikama mumutsipa wako.
- Shrug kamwe uye urega mapepa ako achiwa uye agare akasununguka, nemapfudzi ako achidzoka zvishoma.
- Suck mudumbu rako. Chengetedza mimba yako yemimba yakasimba asi isingaomeswi.
- Tuck mumashure mako nekukanda zviuno zvako mberi zvishoma. Izvi zvinokuchengetedza kuti urege kubvisa shure kwako.
- Musoro wako unofanirwa kuramba uchienzanisa sezvaunofamba, zvose zvinofanirwa zvinofanira kuitwa kubva pamafudzi pasi.
2. Kufamba Simba
- Bhanisa maoko ako makumi matatu.
- Tambanudza maoko ako mukupesana netsoka dzako. Apo rutsoka rwako rworudyi ruchienda mberi, ruoko rwako rworudyi runodzokera shure uye ruoko rwako rworuboshwe runofambira mberi.
- Ruoko rwenyu rwemaoko runofanira kunge rwuri mberi-uye-kumashure, kwete kuwirirana. Inofanirawo kuva yakawanda, pasina kukwanisa kusvika pamapfupa ako apo ruoko rwako runouya mberi.
- Iwe unofanirwa kuchengeta maoko ako nemakumbo pedyo nemuviri wako pane kungotarisa kunze.
- Pamusoro pekudzokera shure, funga nezvekusvitsa chikwama muhomwe yako kumashure. Paunenge uchida kudzokera shure, usanyengedze uye wobva waguma uchingamire.
- Usatakura chinhu mumaoko ako kana uchifamba.
3. Kufambisa Foot Motion
- Irove nesitsitsinho uye uchitsemuka kuburikidza nhanho kubva pazvitsitsinho kusvika kune zvigunwe.
- Kana iwe ukaona kuti rutsoka rwako runoputika pasi risina kuputika mumatanho, zvichida uri kupfeka shangu-dzakasungirirwa shangu. Shandura kune shangu dzinoshandiswa dzinoshandiswa mumashure.
- Ipa simba rakasimba neinwe rako pamagumo emutsara wako.
4. Kufamba Kutamba
- Ramba chido chekuwedzera paunenge uchiedza kufamba nekukurumidza. Iwe unowana simba mukumhanya kwako nekusundira kure netsoka rako rekumusoro. Rutsoka rwako rutsoka runofanira kufanira pedyo nemuviri wako. Ngwarira uye ona kana uri overextending tsoka yako pamberi pemuviri wako.
- Iwe unofanirwa kuedza kutora matanho akawanda ehutano hwako hwepanyama kunze kwekuwedzeredza mutsara wako. Icho chinowedzera chinoitika chinofanira kunge chiri kuisa simba rakawanda mushure mekumhanya kwako nekuchengeta rutsoka rwako pasi pasi kwenguva yakakwana kuti upe simba rakasimba-nezvigunwe zvako.
- Chiuno chako chinofanira kuenderera mberi nechikamu chimwe nechimwe mberi-kuenda-kumashure, kwete kurutivi-kune-kurutivi. Ichi chimiro chinouya chichiuya semuzvarirwo sechikamu chechidimbu chakanaka uye shingaira.
Kutanga Kufamba Kushanda
Dzidzira maitiro ako ekufamba-famba maitiro sechikamu chekufamba kwako kwezuva nezuva. Paunotanga kuchinja nzira yako, unofanira kuvaka nguva yako zvishoma nezvishoma. Tanga nekuvimbisa kuti unofamba zvakanaka uye unofamba nenzira inonyorera yekudziya-maminitsi mashanu. Ipapo iwe unogona kudzidzira nzira yako yekufamba kwemaminitsi 10 usati watangazve kumira nyore.
Iwe unogona kukurumidza kuwedzera nguva yako uchishandisa nzira yako itsva, kuwedzera maminitsi mashanu pavhiki. Iwe unogona kuona huturu hwehupfumi kana huturu hwakakosha hunochinja kana iwe uchichinja nzira yako yekufamba kana shangu yejasi.
Kana iwe uchikwanisa kufamba zvishoma kwemaminitsi gumi nemaminetsi makumi matatu, unogona kushandisa maitiro ako matsva ekufamba maitiro ekuvaka muviri uye kuva nechokwadi kuti uri kuwana maminitsi 150 ekugadzirisa-masimba masikati vhiki.
Shoko Rinobva
Iwe unogona kuderedza hutano hwako hwehutano uye uwedzere kufanana nekufamba kwenguva. Usanetseka zvakanyanya pamusoro pekukurumidza kwako, sezvo ichitima chemoyo wako iyo inotarisa kuti kufamba kwako kwakakurumidza kukukwidziridza mukati mechiratidzo-chengetedzo chekushanda. Kana iwe ukaona kuti haugone kuwana mwoyo wako kukwirira zvakakwana nekufamba, unogona kuwedzera kuwedzera nguva dzenguva kana kushandura kuti unoshanda kana kuti mabhasikoro kuti upinde munzvimbo yakarurama.
> Sources:
> Kuenzanisa Chiito Chemuviri Kuwedzerwa. CDC Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.
> Basa rePanyama uye Utano. CDC Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.
> Target Heart Rate uye Inofungidzirwa Maximum Heart Rate. CDC Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm.