Chero huwandu hwekurovedza muviri hwakakunakira iwe
Dzimwe nguva hazvibviri kukwanisa nguva yakazara yekugadzira muviri muzuva rako rakabatikana. Zvirongwa zvakasimba uye iwe uchava nemazuva apo hapana nguva yakasara yekushandisa! Kana uine maminitsi gumi kuti uregerere, iwe unogona kuwana kukurumidza kuita basa rinobatsira kusangana nehupenyu hwako husechina .
Zvidzidzo Zviratidza Zvishoma Zvekushanda Zvinobudirira
Tsvakurudzo dzakawanda dzakawana kuti maitiro mashomanana ekurovedza muviri zuva rose ane zvakakosha zvakafanana nekushanda kwekushanda.
Mune rumwe ruzivo, nyanzvi yakaenzanisa mapoka akasiyana-siyana ezvidzidzo:
- Non-exercisers
- Vadzidzisi vanoita miviri yemaminitsi gumi nemashanu
- Vadzidzisi vanoita imwe yemaminitsi makumi matatu ekugadzirira, uye
- Vadzidzisi vanoita mitatu yemaminitsi gumi
The conclusion? Vose vanoita basa vakaderedza ure uye vakawedzera kutsungirira pasinei neboka ripi ravakanga varimo. Boka roga iro risina kuona kuchinja kwaiva boka risina kudzidzira.
Pamurai Basa Renyu Routine MuPfupi Bouts
Kana iwe uri pfupi pane imwe nguva uye inoshanda zviri nani kwauri kuti uparadzise tsika yako muzvikamu zvishomanana zvekushanda zuva rose, ita! Chero basa ripi zvaro rakanaka kupfuura rimwe.
Usanetseka kuti iwe hauzopisi makoriki akawanda kana kuwana zvigumisiro zvakanaka. Chinokosha ndechokuwana purogiramu yenguva dzose inoshanda kwauri.
Kana iwe ukakwanisa kukwana maminitsi 10 mushure mewaini yako yamambakwedza, tora kufamba kwemazuva mashoma pakudya kwako kwamasikati, uye imwe maminitsi gumi mumitambo usati wadya, ndiyo maminitsi makumi matatu nemakumi mana ekuvhima muzuva rako.
Chengetedza kushanda kwenguva yakareba kwevhiki nevhiki kana masikati ekupedzisira apo purogiramu yako isingapfuuri.
Nguva yekushanda yakakosha
Nguva chete yekuzvidya mwoyo pamusoro pekuita basa rinopfurikidza nekushambadzira kwenguva pfupi ndeyekuti iwe uri kudzidzira kukwikwidzana kana yemutambo. Izvi zvinosanganisira kugadzirira muviri wako marathons nemamwe madzinza uyewo mutambo webhokisi kana mutambo webhasiki unoda kutsungirira.
Rongedza Basa Rokukurumidza uye Rinobudirira
Iwe unogonawo kuva sarudzo pamusoro pemaitiro ako mashoma ekuvhiya.
- Zvichida iwe unoda kuisa pfungwa pane simba musi weChishanu uye muviri wako wezasi neChitatu.
- Zvichida muviri wose-wakakomberedzwa muviri unoita zvakanaka kukumutsa iwe mangwanani uye simba ndiyo inotarisa kumabasa emanheru.
Muchidimbu chirongwa chemaitiro chinogonawo kuva nzira yakanaka yekuzvichengeta iwe unofarira uye uchikurudzirwa mune zvinangwa zvehutano hwako. Nokuderedza mitemo yakasiyana-siyana kana iwe uine nguva, haungasuruti kana kunzwa uchinetseka noku 'kuva' kuita nguva refu yekudzidzira. Iwe haufaniri kuita basa, unosvika pakudzidzira!
Kana uchida mamwe mazano, tarisa maitiro mashomanana ekushanda kwekukurumidza, nenzira dzakakosha dzokushanda muviri wako munguva shoma:
- 10-Minute Body Muviri Wekushanda - Haudi mishini yekubvisa purogiramu iyi inokurumidza, sachigaro, bhenji kana danho ichaita.
- 10-Minute Ratidza Basa Rokufambira - Tsvaga Cardio Strength Challenge iyo inopisa makoriyumu uye inoshanda muviri wako wose.
- Kushanda Kushanda - Usatendera nguva yako yezororo kana yebhizimisi kufamba nenzira yezvinangwa zvako. Bvisa chikwata chekumhanyisa mumutsipa wako uye uwane basa rakakura pasinei nokuti uri kupi.
- 10-Minute Simba - Dzidza kuti nzira yakakurumidza ye squats nemapapu inogona kuvandudza simba rako, pasinei kana uine maminiti mashomanana kana hafu yeawa.
- Zvose Muviri Timesaver Challenge - Musarega iyo imhizha yefitness inoparara nokuti iwe unofunga kuti hauna nguva. Wana mazororo akazara mumaminitsi gumi nemashanu.
- Muviri Wakanono Pasi - Ipa muviri wako wakadzika kukurumidza kuita uye kushanda zvakanaka nekugadzirisa, chiito chechitanhatu.
Sources:
Jakicic JM, Wing RR, Butler BA, Robertson RJ. Kunyora maitiro muzvikamu zvishoma zvishomanana zvinopesana nezvimwe zvinopfuurira kuputika: zvinokonzerwa nekuchengetedza, kushaya muviri kwepfungwa, uye kuora kwemahombekombe muvakadzi vanodarika zvakanyanya. Int J Obes Relat Metab Dambudziko. 1995 Dec; 19 (12): 893-901.
Schmidt WD, Biwer CJ, Kalscheuer LK. Migumisiro yepanguva yakareba kusvika pfupi pfupi pfuti yekuita muviri pahutano uye kurasikirwa kwemahombekombe muvakadzi vanodarika zvakanyanya. J Am Coll Nutriti. 2001 Oct; 20 (5): 494-501.