Kuita mabasa ose muhutano hwemagariro kunogona kushandisa zvirongwa zvekushanda zvisiri nyore
Uri kuedza kudzikisa pasi, kusimbisa uye kutaurira muviri wako here? Iwe ucharasikirwa uremu nekubudirira kana iwe uchigadzirira chirongwa chekubasa kwevhiki nevhiki kuti uremerwe uremu. Paunenge uchiumba purogiramu yekubasa kwevhiki yega yega yekurasikirwa, hapana nguva yekupedzisira yekufungidzira kana yava nguva yekurovedza muviri. Uye kana kushanda kuri kurongwa pachine nguva, zviri nyore kuti iwe uvapedze uye usvike kugovera chinangwa chako.
Weekly Workout Plan yeVatangesi
IAmerican College of Sports Medicine inokurudzira kuti uwane 150- 250 maminitsi pavhiki yekuenzanisa kushingaira kwekuita muviri kuderedza uremu. Izvozvo zvinonzwika zvakanyanya here? Usanetseke. Paunotanga kutanga kuora muviri kwako kurasikirwa kwepurogiramu, iwe unotanga pamagumo ekupedzisira ezvo kukurudzira.
Sekutanga -level exerciser , chinangwa chenyu chikuru chinofanira kunge chiri chokuzadzisa mamwe maitiro mumazuva mazhinji evhiki. Sarudza zvinhu zvaunofarira uye izvo zviri nyore kwauri kuti uite. Kufamba ichisarudzo chikuru kune zvakawanda zvekudzidzira muviri nekuti unogona kuzviita chero kupi zvako uye hazvirevi chero zvigadzirwa zvemafashoni. Kushanda kwepaIndaneti uye kushandiswa kwemaimba ekudzidzira simba kwakanaka kune muviri wako, zvakare.
Usati watanga purogiramu yega yevhiki yekurovedza iwe unofanirwa kutarisa nachiremba wako uye kutevera mirayiridzo yake yeanheri kana zvipingamupinyi kuti ugare wakasimba. Ipapo iwe unogona kuunganidza mabasa akasiyana siyana kuti uite muviri wakakwana wekurasikirwa kwekuita basa nguva yekurasikirwa uremu uye kupisa mafuta.
- Muvhuro (30 maminitsi): Kuwedzera kwekufamba kufamba
- Chipiri (20 maminitsi): Imba yakasimba yekudzidzira maitiro ekudzidzira
- Chitatu (30 minutes): Moderate intensity walk
- China (20 maminitsi) Imba yakasimba yekudzidzira maitiro ekudzidzira
- Chishanu: (30) maminitsi) Nhamba yakasimba yekufamba
- Mugovera (20 maminitsi) Kuzorodza paIndaneti
- Svondo: (30 maminitsi) Kufara uye nyore kutambisa kurovedza zuva (bhasikoro kukwira, kushambira kana paIndaneti inonzi aerobics class)
Kushanda kwevhiki nevhiki: 180 maminitsi
Weekly Workout Plan (Pakati Pakati - Yakawedzerwa)
Sezvaunowedzera simba uye zvakakwana, iwe uchakwanisa kuwedzera maminetsi mashomanana kune rimwe nerimwe rekushanda kwako kwezuva nezuva. Iva nechokwadi chekuwedzera maminitsi zvishoma nezvishoma kudzivisa kupisa. Pakupedzisira, iwe unoda hurongwa hwako hwekushanda wevhiki nevhiki huwandu hwemaminitsi 250 kana kupfuura kuti uwedzere kushaya kurasikirwa.
Kurasikirwa kwako kwekureruka kwepurogiramu kunofanirawo kuoma zvakanyanya sezvo uwandu hwehutano hunowedzera . Basa rakanakisisa rokushanda kupisa mafuta rakaoma kuita. Sezvaunowedzera kusimba iwe uchakwanisa kuaisa mune chirongwa chako chekuvhima chero bedzi iwe uine hutano hwakakwana kuti uite basa rakaoma.
Ichi chiyeuchidzo chevhiki nevhiki chekuita basa chinosanganisira kudzidzisa simba kuvaka misi, maitiro aerobic kupisa mafuta uye kuchinja mafungiro ekudzikisa kushushikana uye kuchengetedza muviri wako utano.
- Muvhuro (45 maminitsi): Kuwedzera kwekushanda kwepakati nekushanda kwezviremba
- Chipiri (20 maminitsi): HIIT kudzidzira paimba kana kunze
- Chitatu (30 maminitsi): Nyore kutora zuva rinotenderera uye famba
- Chine (45 maminitsi) Kuenzanisa kwakasimba kwekufambira kwedunhu neyezviremba
- Chishanu: (20 maminitsi) Kuwedzerwa kwemazuva masikati kufamba / kumhanya kwenguva
- Mugovera (30 minutes) kupora zuva rokuzorora yoga
- Svondo: (75 maminitsi) kuenzanisa kunonoka kwejog, kumhanya kana kufamba
Kushanda kwevhiki nevhiki: 265 maminitsi
Weekly Workout Schedule Zvitsva
Vazhinji vanoita basa vanoda kuziva kuti vanofanira kuramba vakanamatira papi varongwa hwavo hwevhiki nevhiki vasati vazotanga kuona maitiro ekurasikirwa. Mhinduro yacho inotsamira. Kana ukashanda zuva rega rega, nevhiki yechipiri unofanira kutanga kuona kuvandudzwa nenzira iyo muviri wako unotarisa uye unonzwa. Zvechokwadi, kuwanda kwehuremu hunorasikirwa huchawedzerwawo pane iwe unogadzira simba rakakwana simba rekurema kwekureruka
Kuti urongwa hwekushanda kwako huve hunobudirira, ita nechokwadi kuti unobatanidza chirongwa chako chekuita basa nehutano hwakanaka hwakazara nemaonda eprotein, michero uye veggies.
Chimwe chezvikanganiso zvinowanzoshandiswa ne dieters ndezvekudya zvakadzama shure kwekuita zvekuita. Usapinda mumuteyo iwoyo. Dzidzira zuva rega rega, tarisa huwandu hwezvokudya zvaunodya zuva rega roga uye gara pane nzira kuti uwane zvigumisiro.
Kana iwe uchiita sangano rakakwana uye rakadzikama , iwe unofanirwa kuona kuchinja kwakakosha mumuviri wako kurongeka, uwandu hwako uye uremu hwako mumwedzi umwe kusvika kumatatu. Iwe unogona kusvika kusvika pane chinangwa chako chiyero munguva iyoyo. Asi yeuka kuti kuti uchengetedze uremu, iwe uchafanira kuramba uchishanda nguva dzose. Ita zvigadziriswa purogiramu yako yekushanda kwevhiki nevhiki uye uwane zvinhu zvitsva zvaunonakidzwa kuti urambe uine utano hwakanaka.
Sources:
American College of Sports Mishonga. ACSM Position Chimirira Chiitiko Chemuviri uye Kurasikirwa Kweutoro. Yakasvika: May 13, 2013. http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/acsm-position-stand-on-physical-activity -ndi-kushaya-kurasikirwa-zvino-kunowanikwa
Jakicic JM, Marcus BH, Gallagher KI, Napolitano M, Lang W. "Chiitiko Chekuita Kudzidzira Nguva uye Kuwedzerwa Kukura Kwemafuro Mukudarika Kuwanda, Sedentary Women: A Randomised Trial .." Journal of the American Medical Association June 2003.
Kilpatrick, Marcus, Jarreau, Denise, Bartholomew, John, Kraemer, Robert. "Kufananidza Kuedza Kuita Mabheji Okusiyanisa Unyanzvi uye Kutengesa Pakutanga-Kuita Maitiro." Mishonga uye Sayenzi muMutambo uye Kudzidzira maitiro inogona muna 2004.
Iyo Inyanzvi Ikoko. Ndinoda Kuita Basa Rakawanda Sei Ndinoda ?. Harvard School of Public Health. Yakasvika: May 13, 2013. http://www.hsph.harvard.edu/nutritionsource/physical-activity-guidelines/
Orr, N, Dooly, C. "Migumisiro Yokudzidzira Kuita Nguva Inotarisana Nehutano Hwehutano Matambudziko: Kuenzaniswa Kwemaviri Maviri." Mishonga uye Sayenzi muMutambo uye Kuedza Kudzidzira May 2001.
Chiitiko Chemuviri Mirayiridzo yevaAmerica. Dhipatimendi reUnited Health Health and Human Services. Yakasvika: May 13, 2013. http://www.health.gov/paguidelines/
Shaw KA, Gennat HC, ORourke P, Del Mar C .. "Itai maitiro ekuwedzera kudarika kana kuwandisa." Cochrane Database yekuongorora kwakarongeka 21 JANANI 2009.