At-Home Holiday Fitness Solutions
Kana iwe uchienda kunobata basa rako pane imwe nguva mukati megore, zvichida zvichave munguva yezororo. Pakati pezvirongwa zvekufambisa , zvikoro zvevana zvekuchikoro, kuungana kwemhuri, kutenga, kubika, uye kuenda kumapatiko akasiyana-siyana ezororo, purogiramu yako inoputirwa nezvisungo zvitsva, izvo zvinoita kuti zvive nyore kusimudzira kushanda nenzira.
Asi ichi ndicho chikonzero iwe usingafaniri kutema basa rako gore rino, kunyanya munguva yezororo:
- Kudzidzira Icho Chinomanikidzika Reliever . Kunyange kana iwe uchida mazororo, zvinogona kuva zvinonetsa. Ona zvikonzero zvepamusoro apa.
- Kudzidzira Kubatsira Kunobatsira Kugadzirisa Zvokudya Zvisina Mwero . Nguva yezororo ndiyo nguva yegore apo iwe unofanirwa kunakidzwa nehombodo shomanana yakawanda, inoputika yeKrisimasi cookies, uye chikamu chako chakanaka cheTurkey uye ham. Kunyange iwe uchiri kuenderera mberi nezvose zvekudya izvo nekuenzanisa, chero bedzi uri kuchengetedza chiito chekuita muviri, iwe unogona kunzwa uine chivimbo chokuti yako yakawedzerwa kalori yekushandisa haigoni kushandura basa rose rakaoma rawakaita gore rese.
- Kudzidzira Kuita Kunokuchengetedza Iwe Centered uye On Track . Apo zvinhu zvose muhupenyu hwako zvinotasirwa zvishoma-zvishoma, zvinoshamisa kukuenzanisa kuti uve nechikwata chimwe chete kana zviviri kuenda kune zvigaro zvinokubatsira kuti uchengetedzere pfungwa yekugara. Nekuchengetedza vhiki yako yega yekubasa, iwe uchakwanisa kunyatsozvitakura mumwaka wezororo uye kupinda mugore idzva pasina kuedza kudzorerazve hupenyu hwako mushure meJanuary 1.
- Kudzidzira Kuwedzera Maitiro . Zvechokwadi, mazororo anofanira kunge achifara, asi kangani iwe wakazviwana uchingobata kumudzimai wako kana uchinzwa wakatsamwiswa nevana vako, nekuda kwekuti hupenyu hwako hunonzwa husingaiti? Kuita muviri kunoburitsa endorphins inogona kukurudzira mafungiro uye kukubatsira kuti urambe uine maonero akanaka.
- Kudzidzira Kuvandudza Kuvandudza Kubudirira. Vanhu vanoratidzira nguva dzose vanowedzera zviri nani mupfungwa uye vanobudirira zvikuru kupfuura avo vanoita zvisingaiti. Paunenge uine zvakawanda pamahwendefa ako, kunyanya kufanana mumuviri wako kunogona kukubatsira kuti uite zvinhu zvose zvakanyatsoshanda.
Nzira Yokuita Iko Holiday Fitness Routine Work
- Sarudza Pfupi, Pasi-Pakati Pakati Kupindira Routines. Mashoko akanaka ndeokuti, haufaniri kuzviita kushanda kwenguva refu. Muchidimbu, kuputika kukuru kwekurovedza muviri kunogona kuita se, kana kunyanya, kushanda kudarika nguva yakareba, yekudzikama-dzidzo. Nokutsvaga katatu kusvika ku5 kushanda kwevhiki, imwe neimwe inogara pakati pemaminitsi makumi maviri nemakumi maviri nemashanu, iwe uchakohwa zvigaro zvekuita maitiro apo uchichengetedza (kana kuti kunyange kuvandudza) yako yezvino yehutano.
- Gara Pamba . Kana iwe uine hanya nezenguva, fambisa motokari kuenda kunotamba. Izvozvo chete zvinogona kuveura maminetsi gumi kusvika kumakumi mana emasangano ako ekugadzirisa nguva, zvichienderana nekuti kupi gym yako iripo. Uye uchitenda kana kwete, iwe haufaniri kunge uine gym kuti ugare wakaenzana. Iwe hausi kunyange unoda chero chikwata chakakwana chekuita muviri . Tarisa pane muviri wekudzidzira muviri unoita kuti uwedzere mwoyo wako paunenge uchitsvaga mapoka ako emasumbu.
- Tevera Purogiramu . Bheji yako yakanakisisa yekuomerera pakuita basa rokuvhima panguva dzezororo, kunyanya kana uchida kuita zvekuita kumba, ndekutevera purogiramu chaiye. Zvinogona kuva zvakaoma kuronga nekuita basa rako pachako, kunyanya kana iwe usinganyatsoziva kuti ungatanga sei. Tarisa Pinterest uye YouTube kuti utsvake zvirongwa zvepachena, kana kuti usayine kushanyira purogiramu yemavhidhiyo paIndaneti kutevera makirasi anotungamirirwa nevadzidzisi kumba.
Shandisa Iri Muenzaniso Wokupindira Mubasa
Semuenzaniso wekuita chirongwa chekuvhara nguva chamunofanirwa kutevera, edza iyi Tate-based based interval routine .
Tabata Workout
Paunenge uchiita basa reTabata, ita nguva yeTabata pakombiyuta yako kana kuti smartphone kuitira kuti ipe iwe nguva dzenguva masere, imwe neimwe iine masekondi makumi maviri emabasa nemaminitsi gumi ekuzorora. Mune mamwe mazwi, iwe uchaita mashizha makumi maviri emabasa, ipapo iwe uchazorora kwemasvondo gumi, uchidzokorora iyi hutanhatu huwandu hwenguva. Tabata imwe neimwe inopedza maminitsi mana.
Iri basa reTabata rinosanganisira mana, miniti yemaminiti mana.
Tabata # 1: Skaters
- Ita masereji 8 emasekondi makumi maviri ekushanda, masvondo gumi akasara.
Tabata # 2: Kukwidza Makomo
- Ita masereji 8 emasekondi makumi maviri ekushanda, masvondo gumi akasara.
Tabata # 3: Moguls
- Ita masereji 8 emasekondi makumi maviri ekushanda, masvondo gumi akasara.
Tabata # 4: Bear Squats
- Ita masereji 8 emasekondi makumi maviri ekushanda, masvondo gumi akasara.
Sources:
Balchin R, Linde J, Blackhurst D, Rauch HG. "Kupikira kure nekuora mwoyo? Zvinyorwa zveAffective Disorders . http://www.jad-journal.com/article/S0165-0327(16)30085-4/abstract. Vol. 200 Pg. 218-221. August 2016.
> Kongstad MB, Christensen JR, Sjogaard G, Sogaard K. "Kubudirira kwehutano hwepanyama uye kudzidziswa kwekurovedza muviri pakushanda kwebasa pakati pevashandi vezvoutano." 20th Annual Congress yeEuropean College of Sport Science. http://www.forskningsdatabasen.dk/en/catalog/2284001709. 2015.