Pane nguva yakanakisisa yezuva yekufamba here? Kutsvakurudza pamusoro pemapapu, miviri, miviri, kutonhora, uye mahomoni zvinoreva chinhu chimwe-kushandisa nguva dzinenge 6 masikati. Asi kuedza mangwanani kunobatsira pakuvandudza muviri wako wezuva rose uye kuve nechokwadi kuti iwe unowana nguva yekuita muviri usati wasvika. zuva rinonyanya kubatikana. Ongorora zvinobudirira uye zvakanakira nguva yekushandisa.
Manheru Okudzidzira
Pane zvakawanda zvakabatsiro pakupinda mumakwara ako kana kushanda mangwanani.
Pros:
- Ruzhinji rwevanhu vanoita nguva dzose vachiita saizvozvo pakutanga kwezuva. Zviri nyore kuumba tsika yekudzidzira kuburikidza nemashandiro emangwanani.
- Chimwe chidzidzo chakawana kutengesa kuderera kumifananidzo yezvokudya mushure memaminitsi makumi mashanu ekufamba kwemazuva mangwanani, uye mamwe mabasa muzuva rose.
- Zvidzidzo zvakaona kuti mangwanani anerobic muviri unowedzera kutsungirira simba kana uchienzaniswa nemanheru kubwinya kwemaitiro. Izvi zvidzidzo zvakare zvakaona kuti kurovedza muviri kunomutsa mwoyo wako nekukura kwemasabetini kuti upise makoriri akawanda kare kare.
- Pane zvipingamupinyi zvishomanana uye kukanganisa kwepurogiramu chinhu chokutanga mangwanani.
- Iwe unogona kuwana nguva yekuita muviri nekukwira zvishoma kare.
- Kudzidzira muviri kunopa manzwiro ekushanda kwemaawa kwemaawa.
- Manheru anoita muviri unovandudza mafungiro ako kwemaawa akawanda.
- Kune kutonhora kunotonhorera muzhizha nekuda kwekunakidzwa kwekunze kwekunze, zvichienzaniswa nevekupedzisira muzuva.
- Mhepo yakaderera kumhepo yakasvibiswa iri mangwanani.
- Mumuviri wako unogadzirisa kuita basa rako nguva, saka kana iwe uri kudzidzira kwechiitiko chekufamba mangwanani, teerera mangwanani.
Cons:
- Mutumbi wehutumbi unenge uri pasi payo kusvika kune maawa matatu asati amuka, zvichiita kuti mangwanani ave nguva yenguva shoma simba uye neropa ruchiyerera.
- Uturu hwakasviba, hwakasimba hungave hunogona kukuvadza. Iva nechokwadi chekudziya zvakanaka usati wanyatsofambisa, uye unyatsotarisa.
- Kana iwe usingafariri maitiro emangwanani, haugoni kuita nyore nyore tsika yekufamba nekusarudza nguva yekushanda yemangwanani.
- Nokuti kutonhora kwemuviri uye mahomoni ari akakwirira masikati masikati, zvichida unowana zvakafanana kana kuti zviri nani koriori-zvinopisa zvinotevera mushure mezuva.
Masikati uye Nguva Yokupedza Kuedza
Kana iwe uine basa rekugara, rinogona kuita muviri wako zvakanaka zvakawanda kuputsa zuva rebasa nemishonga.
Pros:
- Iwe unogona kuita tsika yekufamba nekuita masikati masikati uye kupedza nguva.
- Iwe unogona kushandisa kufamba nekurovedza mudiwa kubasa, kuchikoro, kana munharaunda yako.
- Mutumbi wehutumbi uye mahomoni ane akakwirira kudarika zvavaiva pakutanga mangwanani.
- Kudzidzira muviri kunogona kubatsira kutarisira huwandu hwezvokudya zvaunofunga sekudya kwemasikati uye kukubatsira kuti urege kudzika nguva yekudya.
- Kufamba kwakasimba kunoita kuti ropa riyerere kuuropi kuitira kuti iwe uwedzere masikati.
- Kufamba kana kurovedza muviri kunopa hurumende yekusununguka kubva kubasa, kuchikoro, kana kumanikidzirwa kumba.
Cons:
- Nguva yekugadzirisa ingakurege kukubvumira kuti upinde mubasa rakakwana. Chero chiyero chakanaka, asi chakanaka kana uchikwanisa kufamba maminetsi makumi matatu kusvika ku60 kana kupfuura.
- Iwe unogona kunge usingakwanisi kuramba uchirega basa, chikoro, kana kuti zvipikirwa zvemhuri panguva yezuva.
- Kutsvakurudza kunoratidza kuti mapapu anoshanda zvakanyanya masikati. Nokufamba nyore, haufaniri kuona musiyano. Asi nokuda kwekushanda kwakasimba kana kune avo vane matambudziko emapapu, 15 kubva kune makumi maviri kubva muzana muzana vanogona kunzwa.
Manheru Kufamba uye Kudzidzira
Kutsvakurudza kunoratidza kuti masikati (3: 00 kusvika 7 pm) ndiyo nguva yakanakisisa yekuita zvekuita zvekuita uye yekuvaka musuru .
Pros:
- Kune vanhu vazhinji, kutonhora kwemuviri uye mahomoni zvinowedzera kusvika 6 masikati. Kushandisa maawa matatu mushure mokunge kana mushure mokurwisana kwako kuchakupai basa rako rakanakisisa rekushanda pamwe nekuvaka musuru.
- Kutsvakurudza kunoratidza mapapu zvinoshanda zvakanakisisa pa4: 00 kusvika 5 pm
- Misumbu inodziya uye inochinja.
- Masikati ndewe paunenge uchiita basa rakaderera pane zuva racho: Iwe unogona kuzviedza zvikuru paunenge uchinzwa zvishoma, kuitira kuti iwe unogona kushanda zvakaoma kana kukurumidza masikati.
- Masikati masikati anokwanisa kubatsira kutarisira huwandu hwezvokudya zvaunonzwa sokudya kudya kwemanheru.
- Iwe unogona kushandisa maitiro ekugadzirisa mupfungwa pashure pezuva kubasa, kuchikoro, kana kumba.
Cons:
- Iwe unogona kuwana kuti zvinhu zvinoramba zvichiuya zvinokumanikidza kushanda munguva pfupi kana kukuedza iwe kufambidzana pane kuita zvekuita.
- Kana ukashandisa gym kuti uite maitiro kana zvishandiso zvakadai sedhizha, rinogona kunge rakazara uye rakaoma kuwana bhizimusi raunoda.
Kufamba Kwemanheru uye Kuedza Kudzidzira
Iwe unogona kukwanisa kuronga zvirongwa zvako zvekuvhima kwemaawa manheru.
Pros:
- Iwe uri munguva yakakwirira yekushisa kwemuviri uye mahomoni.
- Misumbu inodziya uye inochinja.
- Kunzwisisa kuedza kwakaderera. Iwe unogona kukwanisa kushanda zvakaoma kana kukurumidza.
- Manheru emitambo anogona kubatsira kugadzirisa huwandu hwezvokudya zvaunonzwa sokudya kudya kwemanheru.
- Kushungurudzika mupfungwa pashure pezuva kubasa, kuchikoro, kana kumba.
Cons:
- Zuva rezuva rose rezvipingamupinyi zvitsva uye zvinokanganisa zvinogona kukuchengetedza kuti urege kuva nekushanda kwakadzikama.
- Iwe unofanirwa kubvumira imwe kusvika maawa matatu kuti upfuure shure mushure mokufamba kana kuti kurovedza muviri kuti ukwanise kurara. Kana iwe ukawana matambudziko ekurara, unofanirwa kurongedza kubasa kwako kwepakutanga.
- Panguva dzemafu egore, iva nechokwadi chekupfekedza ganda rinofungidzira kana uchifamba kunze.
Nguva Yakanakisisa Yekutamba uye Kuita Kudzidzira
Inguva yakanakisisa yekufamba? Kufamba kunogona kukuitira zvakanaka kana iwe uchizviita . Nguva yakanakisisa yekufamba ndiyo nguva inofanirana zvakanakisisa muzvirongwa zvako kuitira kuti iwe uzviite nguva dzose. Nyanzvi dzinobvumirana-haisi nguva yezuva iyo inokosha zvakanyanya sekuwana nguva yaunogona kuisa parutivi nguva dzose nokuda kwekushanda kwako.
> Sources:
> Hanlon B, Larson MJ, Bailey BW, Lecheminant JD. Neural Response to Pictures of Food after Practice in Normal-Weight and Obese Women. Med Sci Sports Exerc. 2012 Mbudzi 22. [Epub mberi kwekudhinda]
> Seo DY, Lee S, Kim N, et al. Mabasa emangwanani uye manheru. Mishonga Inobatanidza Ongororo . 2013; 2 (4): 139-144. doi: 10.1016 / j.imr.2013.10.003.