Iva nechokwadi kuti Hausi kushanda kunze Kwakawanda Kurasikirwa Kwemafuro
Savvy vanoita basa vanowanzoona kutengesa kushambadzira kwekushanda zvakaoma izvo zvinopikira migumisiro mikuru. Inovatungamirira kushamisika "kuti zvakaoma sei ndinofanira kushanda?" Hazvina mhosva kana chinangwa chenyu chirasikirwa, kuvandudzwa kwehutano kana kuvandudzwa kwekuita mune imwe mutambo. Pane nzvimbo inokosha yekuve nyore, kuenzanisa, uye kushanda zvakaoma mune imwe nguva ye exerciser.
Chikonzero nei Easy Workouts Chiitiko
Kudzika kwemaitiro (easy workouts) kuwedzera mwoyo wako kukura asi kwete kusvika pakuti iwe unofanira kufema zvikuru. Pamuzinga we 1-10, pasi yakasimba simba rinogona kuisa pakati pe4-6. Kuchengetedza kwemwoyo wako panguva iyi yekuita basa kwaizowa pakati pe40-60 muzana yenguva yako yepamusoro yemoyo. Iwe unofanirwa kunzwa uchinetseka zvokuti iwe unogona kuramba uchiita basa kwenguva yakareba.
Mamwe emabasa ako ezuva nezuva ega uye mabasa epamba angave akadai sepasi-simba. Semuenzaniso, kana iwe ukatora imbwa yako kufamba, enda kune bhaori-moto inotasva mabhiza nevana, kana kuti uende kune imwe muzvitoro kuti unotora kudya, zvinhu izvi zvinogona kuonekwa sechinhu chisina simba. Kana kushaikwa kwekureruka ndiko chinangwa chako, mabasa aya achakubatsira kuti ugare wakashanda uye kupisa makoriki akawanda.
Mabatsiro ekuderera kwekuita basa. Kukosha kworudzi urwu rwemukati-kiyi chinhu ndechokuti iwe unogona kuita zvakawanda.
Kuderera kwekushanda kwakadzikisa huwandu hwekufambisa muzvikamu zvako, kuderedza kushushikana kwehutano hwako, kuwedzera yako zuva rega rega makoriro ekushandisa uye kupa chigadziro kubva pamabasa akaoma iwe ungave wakaronga mukati mevhiki.
Kukosha Kwokugadzirisa-Kuwedzerwa Kwokushanda
Nyanzvi dzinowanzokurudzira kuenzanisa kuenzanisa kwehutano hwakanaka uye kurasikirwa kwekurema.
Asi izvozvo zvinorevei chaizvoizvo? Kuenzanisa kwakanyanya kungave ibasa rekushanda kune munhu akakodzera uye chimwe chinhu chakasiyana zvachose kune umwe munhu mutsva kushandisa. Iwe unoziva sei kana kushanda kwako kunowira muchikwata chakanaka?
Paunenge uine chikwata chekuita mashoma , iwe unofanirwa kunzwa sokuti uri kushanda asi usingashandisi zvakasimba zvokuti unoda kurega mumaminitsi mashomanana anotevera. Iwe uri kufema zvakanyanya asi kwete kufema kufema. Pamusoro pemaonero akaoma ekuwedzera kwe 1-10, iwe unofanirwa kunzwa sokuti uri kushanda paanenge 6-7.
Saka zvinokosha zvakadini kuita basa rakawandisa? IAmerican College of Sports Medicine inopa mirayiridzo yehuwandu hwehuwandu hwekuita basa rinodiwa kuti uwane zvinangwa zvakananga.
- Kuti uone kutapudzwa kwemahombekombe, kuedza maitiro pakunongedza kwepamusoro pakati pemaminitsi 150 ne 250 pavhiki.
- Kuona kuchipatara kunorema kurasikirwa kwemazivi, iwe unofanirwa kutora chikamu mukurovedza zvakatipoteredza kwemaminitsi makumi maviri nemaviri pavhiki.
- Kana iwe uchibatanidza kudya uye maitiro ekurasikirwa kuti uremerwe uremu, shandisa kuenzanisa kwakadzika kwemaitiro pakati pemaminitsi 150 ne 250 pavhiki.
- Kuti udzivirire uremu hure mushure mokunge uchinge uremerwa uremu, pinda mukati ma 250 minutes pavhiki.
Batsiro rekuongororwa-kuwedzerwa kushanda. Kubatsirwa kwekuita zvinhu zvisinganzwisisiki ndeyekuti inokubvumira kuchengetedza nguva yako yekoriori-kupisa kwenguva yakareba.
Kuita muviri kwakanaka kunovandudza cardiorespiratory endurance, kunoderedza kushushikana, kunovandudza hutano hwemoyo uye kunowedzera simba rako remasabolism. Nemhaka yekuti huwandu hwehutano hwekudzidzira muviri hunononoka, iwe unokwanisa kuita zvakawanda zvekushanda uku mukati mevhiki usingatengeri kukuvara kana kupisa.
Kushanda Kushanda kweHyimbi uye Kurasikirwa Kweutoro
Mafuta anobudirira zvikuru kupisa kushanda ndezvikamu zvaunogona kungozvigadzirira kwenguva pfupi. Asi haugoni kuita basa rakaoma zuva rimwe nerimwe. Nokuti kushandiswa kwakanyanya kwazvo, muviri wako unoda kukura zvakanyanya, zvose mukati mekudzidza kwemazuva uye mumazuva anotevera kushanda.
Apo iwe unobatanidzwa mukukwirira-simba muviri wako uri kufema zvikuru uye pamucheto wekufema kufema. Iwe haunzwi kuti iwe unogona kuchengeta basa racho kwemaminitsi mashoma. Pamusoro pemaonero akadai , iwe unonzwa sokuti iwe uri kushanda pakureba 8-9.
Nokuti kukwirira kwekudzidzira kunogona kungochengetwa kwenguva pfupi, inowanzogadziriswa kuita nguva yekushanda. Nzira yakakurumbira yekudzidziswa kwemazuva inonzi inhare yekudzidziswa kwemazuva, kana HIIT. Kuti urongedze HIIT yekudzidzira muviri , unobatanidza kuputika kwekuita muviri kwakasimba kunopera kwemaminitsi makumi matatu kusvika kumaminitsi mashomanana uye nguva shomanana yekudzorera iyo inopera masekondi makumi matatu kana kupfuura.
Kubatsira kwekushanda zvakaoma. Kana iwe urovedza muviri uchinge uremerwa uremu, hurefu hwekushanda hunoita hunyengeri. Nyanzvi dzakaona kuti vanhu vanobatanidzwa mukukwirira kwepakati pekushanda kwevashandi vanonyanya kubudirira pakurasikirwa uye kupisa mafuta. Kunyanya kushanda muviri kunobatsirawo. Kushanda kwakasimba kunopisa mega makoriyamu munguva shoma shoma.
Asi kune zvipingamupinyi kusvika pakusimba kwakasimba. Vadzidzisi vepanyama chete ndivo vanofanira kufambidzana muHIIT kushanda. Izvi zviitiko zvakanyanya zvinokuisa iwe pangozi yakakwirira yekukuvara uye kupisa. Kushanda zvakaoma kunodawo kuderera kwekudzivirira nguva munguva mumazuva anotevera musangano. Ikoko ndiko kushingaira kwedzidzo yekugadzirira inowanikwa.
Gadzirai Nyore, Maitiro Akaoma uye Akaoma
Kana iwe uine hutano hwakakwana nokuda kwekuita basa mumuviri wose, ronga 1-2 kushanda zvakaoma mukati mevhiki. Aya maitiro mashomanana achakubatsira iwe kupisa makirogiramu akawandisa munguva shoma. Iwe uchavakawo musuru kuti uwedzere kushandiswa kwemasabolism munguva idzi.
Asi iwe unofanirwa kuve nechokwadi chokuti hausi kushanda zvakaoma zvakanyanya kakawanda. Saka mumazuva anotevera kushanda nesimba kwako, ipa muviri wako zororo kuburikidza nekuita basa rakaderera. Kuwedzera kwekufamba kwemazuva mumazuva aya ari nyore kuchabatsira maronda ako akaipa kukurumidza kukurumidza uye iwe uchiri kuwedzera yako koriori kupisa zuva racho usingatori mutumbi wako zvakanyanya uye unopisa kupisa kana kukuvara.
Dzozai muzororo rako rose rekushanda pamwe nekuenzanisa zvidzidzo zvakasimba. Dzvinetsa pachako nekuita zvirongwa izvi kwenguva refu. Iko-calori-moto inobatsira kubva pamashandiro aya akaenzana anobva pakusvika kwechikamu, kwete kubva pakusimba.
Pakupedzisira, rangarira kuti kana ukashanda kuti ureruke, unofanira kutarisa kudya kwako. Iva nechokwadi chekuti unodya zvakakwana mapuroteni anoshaya , akaoma makhahydrates, michero, miriwo uye mafuta ane hutano kuti awedzere kushanda kwako. Verenga makoriyori, edzai kushandiswa kwemashandiro enyu uye nyora deta iri mune rimwe rinorema rinoremekedzwa kuti uone kufambira mberi kwako.
Sources:
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Carey, DG. "Kufananidza Kusiyana mu" Fat Burning "Zone neAerobic Zone: Zvinokonzera Kudzidziswa." Zvinyorwa zveSimba nesimba rekutsvakurudza : October 2009.
Donnelly JE, Blair SN, Jakicic JM, Manore MM, Rankin JW, Smith BK; American College of Sports Mishonga. "American College of Sports Mushonga Chimiro Chimiro Chakanaka Chiitiko Chekuita Nzira dzekuita Nzira dzekupindira Dambudziko rekushaya Urefu nekudzivirira kwehuremu Kuwanazve Vakuru.July 2009.
Eric Doucet, Neil King, James A. Levine, naRobert Ross. " Kuvandudza paKuedza Kudzidzisa uye Kuwedzera Weight Control ." Zvinyorwa zveUkuwedzera Muvhuro 2011.
EG Trapp, DJ Chisholm, J Freund naS SH Boutcher. "Migumisiro yeKuwedzera-Kushanda Kwekudzidzira Kudzidzira Kuita Kudzidzira Kuita Kurasikirwa Kwemafuta nekutsanya Kuvhara Kwakawanda KweVasikana Vakaduku." International Journal of Obesity April 2008.