Kutaura kwekutaura ndeimwe yenzira dzakaoma dzekuongorora basa rako rakasimba. Iwe haunoda chero mashizha, kufanana nekuyeresa kwemwoyo. Zvose zvaunoda chaizvo iko kukwanisa kutaura nekufema.
Pasinei nokuti iwe unogona kuita zvose panguva imwe chete ndiyo iyo simba rako rinouya.
Mhedziso mushure mekutaura kwekutaura ndeyekuti zvakaoma iwe kushanda, kunyanya kufema iwe unova uye zvakaoma kutaura.
Nokutsvaga izvozvi, unogona kuona kana uri kushanda pakadzika kwepamusoro, unyanzvi hwakanyanyisa -huwandu hwaunoda kushanda munguva ye cardio-uye yakakwirira .
Sarudzo dzeTex Test
Sarudzo 1: Chibvumirano Chokutendeseka
- Paunenge uchiita basa, taura Chibvumirano Chekuremekedza (kana chimwe chinhu chaunoda, chaizvoizvo).
- Zvibvunze kana iwe unogona kutaura zvakanaka. Kana mhinduro yacho iri hongu, iwe uri pakaderera. Kana mhinduro yacho iiwa, uri pane kana kuti uri pamusoro peNhare 5 pane zvaunofunga kuti unoedza .
Pfungwa 2: Iwe unokwanisa sei kuverenga
- Usati watanga kubasa kwako, ita zvakakwirira sezvamunokwanisa sezvo iwe uchibudisa
- Paunenge uchidzidzira, ita zvakare zvakare panguva yako yekunyora uye kuenzanisa nhamba idzi. Kana nhamba inotarwa panguva yekurovedza inodonha kusvika inenge 70%, uri kushanda pane kana pamusoro peNhare 5.
Zvimwe Zvingasarudzwa Kuti Uone Kuda Kwako
Kutaura kwehurukuro ingangodaro nzira inonyanya kutarisa kushanda kwako, asi pane zvimwe zvingasarudzwa zvakare.
- Zvaunotarisa Mwoyo Wako - Unogona kushandisa moyo yepamusoro chekuita kuti uone kuti uri kushanda munzvimbo yako inotaridzika inotarirwa nemoyo .
- Kushanda Kunzwisisa - Iyi imwe nzira iri nyore yekucherechedza simba rako risina chido chekushandisa sezvinonzi moyo chekucherechedza. Izvozviwo ndezvepfungwa, saka iwe unofanira kuva wakatendeseka pamusoro pekuoma kwauri kushanda. Pfungwa iyi ndeyokutarisa simba rako pachiyero che1 kusvika kune gumi. 1 yakafanana nekugara pasi, kutamba Candy Crush apo 10 yakafanana nekupfumisa hupenyu hwako kubva kune manii-inoshandisa maniac. Iwe unoda kugara imwe nzvimbo pakati pe5 ne9 zvichienderana nekushandira kwako uri kuita.
Zvakaoma Kuita Basa Rako Paunoshanda
Saka iwe une nzira idzi dzose dzekutevera zvakasimba ... iwe unoda kushanda zvakaoma sei?
Iko pfungwa yakanaka yekushanda pane zvakasiyana-siyana zvekutsvaga:
- Low Intensity: Izvi zvinenge paNyando 3-5 paAkaonekwa Kuwedzerwa Scale. Iwe unogona kushanda panguva iyi kana iwe uchidziya kana kana uri kuita nguva refu yekushanda, sekufambisa bhasikoro refu, famba kana kumhanya. Izvi zvingavewo kushanda kwaunoita kana iwe uchifamba mazuva ose. Edza izvi zvakasimba kamwe chete pavhiki.
- Nhamba Yakanyanyisa: Iyi inenge yeChikamu 5-6 paZvinoonekwa Kuwedzerwa Scale uye apo zvizhinji zvekushanda kwako zvichawa. Funga nezvekuenda pamotokari yemoto kana kuenda kunomhanya uye uri panzvimbo iyo iwe unogona kutaura, asi mazwi mashoma chete. Edza izvi zvinenge kaviri kaviri pavhiki.
- Kukwidzika kwepamusoro: Izvi zviri pamusoro peDanho 8-9 paZvinoonekwa Kuwedzerwa Scale uye nhamba iwe unogona kungoshanda chete kwenguva pfupi. Iwe unogona kushanda pane izvi zvakasimba paunenge uchiita zvekudzivirira mukati-kati kwekudzidziswa mukati . Shoot for one, zvichida kaviri pavhiki nezororo dzakawanda mukati.
> Sources:
American Council on Exercise. ACE Personal Trainer Manual, 5th Edition. San Diego: American Council on Exercise, 2014.
Foster, Carl Ph.D ;; Porcari, John P. Ph.D ;; Anderson, Jennifer MS. "Hurukuro Inonzi Chiratidzo Chekudzidzira Kudzidzira Kuwedzera." Nyaya yeCardiopulmonary Rehabilitation & Prevention. January / February 2008 - Bhuku 28 - Nyaya 1 - p 24-30. doi: 10.1097 / 01.HCR.0000311504.41775.78.