Kugadzirisa Kwaungaita Nguva Yekushanda Kuita Kuita Kurasikirwa Kwemaviri Kunowedzera Kakawanda
Imwe yemibvunzo inowanzobvunzwa nemishonga inobvunzwa ndeyekuti: "Ndinofanira kushanda kwenguva yakareba sei kuderedza uremu?" Vanhu pavanobvunza mubvunzo, vanowanzotarisira mhinduro iyo inovabvisa kubva pachigodo kwenguva refu yekushanda. Uye, chaizvoizvo, chiitiko chachangobva kuitika ndechekuita zvishomanana kushanda kwekurehwa kwekurema. Asi fad iyo inogona kukuita iwe mudambudziko kana uri kuedza kurasikirwa uremu.
Nzira yakanakisisa yekutsanangurira kuti nguva yakareba sei yekushanda haifaniri kunge yakavakirwa pamaitiro. Izvi hazvirevi kuti haufaniri kuenda kumitambo yekuita maawa kwemazuva ose. Asi iwe unofanirwa kuita mamwe masimba emwoyo anogara kwenguva shoma kana iwe uchida kushaya uremu uye urichengetedze.
Kwenguva Yakadii Kubata Vhiki yoga yoga
Maererano neAmerican College of Sports Medicine (ACSM), iwe unofanirwa kushandiswa kwemaminitsi 150 kusvika ku 250 pavhiki kuti uwane uremu. Vanoratidzawo kuti mamwe maitiro anobatsira anopa migumisiro yakanaka. Kana iwe uchida kuchengetedza uremu huri nani , ACSM inorayira zvishoma zvishoma nemaminitsi makumi maviri nemakumi mashanu ekuenzanisa kusvika kune-high-intensive exercise pavhiki.
Kuti usangane neAACSM murayiridzo, unogona kungovhima kwemaminitsi makumi mana zuva rega rega. Asi iyo purogiramu yekushanda inogona kukuvadza, izvo zvingakuita kuti urege chirongwa chako. Mukuwedzera, kuderedza uremu hunobudirira unoda kushandisa maitiro zvakasiyana-siyana . Izvi zvinoda kuti iwe uchinje nguva yako yekushanda kuti ugare nemabasa akasiyana-siyana.
Inguva Yakadii Yokushanda Zuva Rimwe nerimwe
Unoshandisa nguva yakareba sei zuva roga roga uchifanira kuvimba nechinangwa chako chekuita basa. Kana iwe uine hutano hwakakwana kuti uve nesimba rakasimba, chirongwa chako chekuita basa chinofanira kusanganisira mazuva akaoma , kana iwe uchishanda pa-high-intensity level, mazuva ari nyore apo iwe uchibvumira muviri wako kuti uwanezve, uye mazuva mashoma kana chinangwa chako chirikuwedzera kutsungirira, kuvandudza mwoyo utano uye kupisa mafuta.
Chimwe nechimwe chezvinangwa zvekushanda zvinoda nguva yakasiyana-siyana yekushanda.
- Mazuva akaoma ekushanda. Kukwirira kwepamusoro-pfupi (HIIT) kushanda kunoda kuva kwenguva pfupi. Sei? Nokuti muviri wako haugone kushanda zvakaoma kwenguva yakareba. Kana iwe ukawana kuti iwe unogona kupedzisa kukwirira kukuru kwemaawa kwemaawa kana kupfuura, iwe zvichida hausi kushanda zvakaoma zvakakwana. HIIT workouts inofanira kupedza maminetsi makumi maviri nemakumi matatu uye kunzwa zvakanyanya. Ramba uri mupfungwa, zvisinei, kuti iwe unopisa makoriri akawanda kubva kuPOCOC (kupfurikidza mushure mekushandisa-exercise yeakisijeni inoshandiswa), inozivikanwawo se "inotsvaga," kana iwe ukaronga zvakasimba kushanda zvakanaka zvakanaka .
- Mazuva mashoma ekushanda. Chinangwa chekushanda kwemazuva mashoma ndechokubvumira muviri wako nepfungwa dzako kuzorora. Zvechokwadi, iwe unogona kugara pamubhedha kuti uwane zvakare. Asi kusununguka kushanda kunobatsira kuwedzera mararamiro emuviri wako, kunoderedza dambudziko rako uye kunowedzera yako zuva rega caloric kupisa. Kushanda kugadzirisa kunongowedzere-kusimba kwechikwata chinowedzera huwandu hwekufamba mune majoi ako. Basa rakaoma rokugadzirisa kushanda rinogona kupedza maminitsi makumi matatu nemakumi mashanu nemashanu.
- Mazuva mashoma okugadzirira. Zvizhinji zvekushanda kwako panguva yevhiki zvichapinda muchikwata chakanaka. Izvi zvinopisa makoriki akawanda kupfuura zuva rokudzorera, asi uchiri kubvumira muviri wako kuti uwane uye ugadzirire zuva rekushanda kwemazuva ekudzidzira. Zvisinei, nokuti muviri wako hausi kushanda zvakaoma pamazuva ekudzidzira okuenzanisa, iwe unofanirwa kushandisa muviri kwenguva yakareba kuti upise zvakakwana maoriyori kuti uwedzere uremu . Edza kuita zvirongwa izvi maminitsi 45 kana kupfuura. Kana zvichikwanisika, ronga purogiramu yekushanda kwenguva refu, maminitsi makumi manomwe kana kupfuura, mukati mevhiki. Iyi purogiramu yakareba inokurudzira mupfungwa uye inovaka moyo wemwoyo murefu.
Saka iwe unogadzirisa sei izvi zvose zvekushanda mumapurogiramu ako evhiki nevhiki? Kuedza kuumba purogiramu yevhiki nevhiki nehuwandu hwakakwana hwekurovedza muviri kunogona kunge kwakaoma. Iwe unogona kuronga hurongwa uri woga kana kushandisa sarudzo idzi dzevhiki nevhiki kuti uite urongwa hwako hwokuita basa.