Nhengo yega yega yekuita basa inopa zvipo zvakasiyana. Muzhinji, zvakadaro, vanhu vazhinji vanogona kubatsirwa nekuwana mamwe mabasa zuva rega rega. Izvi zvinonyanya kuitika kana uri kuedza kuderedza uremu. Svikai mubhuku iri kuti uone kwaunowira uye uone kana iwe unogona kuvandudza mararamiro ako epanyama kuitira utano hwakanaka uye hukama hwakanaka.
Basa Rako Rokuita Nhamba
Iwe unoramba uchicherechedza huwandu hwekuita muviri unowanikwa zuva roga roga here?
Wati wakambofunga nezvekuwedzera here? Izvo zvinobatsira kuti uwedzere kushanda zvakanyanyisa zvinopfuura kungovandudza chitarisiko chako kana kukodzera mune chimwe chimiro chekupfeka. Kuwana zvekurovedza muviri zvinogona kukupa hutano hunokosha.
Kusiyana kwezviito zvemuviri kunopa hutano hwakasiyana-siyana. Ngatitarisei maitiro mana akasiyana emabasa ekuita uye zvipo zvakanaka izvo mumwe nomumwe anopa.
Sedentary Activity Level
Kusava nehanya kana kurarama upenyu husina maturo kunoreva kuti iwe haugoni kuita zvekurovedza muviri uye hausi kunyanya kushanda masikati. Kurarama hupenyu hunoita kuti uwane pfuma uye pakupedzisira, kuneta. Kusagadzirisa kunowedzera kuderedza pfungwa yehupenyu hwose uye kunogona kuwedzera njodzi yekuvandudza zvimwe zvinetso zvehutano nezvirwere, zvakadai sorudzi rwechipiri chirwere cheshuga.
Saka sei iwe uchizoita basa remuviri iro rakaderera zvikuru? Mune zvimwe zviitiko, kupora kubva pane chirwere chakakomba kana kukuvara kunoda kuti usanyanya kushanda.
Mumamiriro ezvinhu aya, zvakanakisisa kuti iwe uite zvido zvechiremba wako uye zororo.
Chiedza Chiitiko Chekuita Nhamba
Chiedza chekuita muviri chinoreva mabasa aunoita nguva dzose sechikamu chehupenyu hwezuva nezuva . Iwe unogonawo kudana mabasa aya ehupenyu, sekutora iyo imbwa kufamba kana yekurima. Aya marudzi emabasa anowanzopisa anenge 150 makorikori pazuva kune munhu akaenzana.
Asi nhamba yacho inogona kusiyanisa zvikuru zvichienderana nekukura kwemuviri uye rudzi rwemabasa.
Izvi zvinotevera mienzaniso yekubasa kwemuviri:
- Kufamba nekubva kubasa (15 miniti neimwe nzira)
- Kutsika mashizha kwemaminitsi makumi matatu
- Kutamba mutambo wakaoma weping pong kwemaminitsi makumi maviri
Utano hunobatsira hwechiedza chemuviri wepanyama chinogona kusanganisira zviri nani kuwedzerwa ropa rekutsvaira, kupera kwemafuta emuviri , kuwedzerwa kwehutano hweropa, nekuvandudza utano hwemagetsi. Vaya vasina kushingaira vanoonawo hutano hunovandudzwa hwehupenyu uye vanowanzova nejodzi shoma yekuva nechirwere chisingaperi.
Kuenzanisa Pabasa Rokuita Pasi
Chirongwa chekuita muviri chinononoka chinoreva kubatanidzwa mune imwe mhando ye cardiorespiratory endurance yekuvhiya kwemaminitsi 20 kusvika ku60, mazuva matatu kusvika mashanu pavhiki. Basa rako rakaenzana rinogonawo kusanganisira simba kudzidzisa nekudzidzira maitiro .
Mumwe munhu anotevera purogiramu yekurovedza muviri zvine mwero anogona kuita chimwe chezvinotevera:
- Kutamba kwemaminitsi makumi matatu, mazuva matatu pavhiki
- Kufamba nokukurumidza kwemaminitsi 30, mazuva matatu kusvika mashanu pavhiki
- Kurema kwekudzidzira , imwe yega yezvidzidzo masere, mazuva maviri pavhiki
Vaya vanotevera purogiramu yekurovedza muviri inonzwisisika vanoona zvikomborero zvekuedza muviri.
Vanowanawo kuvandudza muviri mumuviri wekuwedzera kwehutano hwemwoyo, kuvandudza musimba simba nekutsungirira , uye kuwedzera kushanduka. Kudzidzira kwakanaka kunosangana nekuvandudza kukuru kwehutano, hupenyu hwehupenyu, uye kuderedzwa kwechirwere chisingaperi.
Basa Guru reMumuviri Pasi
Kushanda kwepurogiramu yakashanda kunoreva kuratidza kwemaminitsi makumi maviri kusvika makumi matanhatu mazuva mazhinji pavhiki, izvo zvinogona kusanganisira maitiro aerobic, kudzidziswa kwemazuva, kudzidzisa simba uye kutenderera maitiro.
Mumwe munhu anobatanidzwa muchirongwa chekuita zvekuita nesimba anogona kuita zvose zvinotevera:
- Anomhanya kwemaminitsi 45, mazuva matatu pavhiki
- Kuita nguva, mazuva maviri pavhiki
- Kurema kwekudzidzisa, mazuva matatu pavhiki
Avo vanotevera purogiramu yakasimba yekurovedza muviri vanowana zvikomborero zvose zvehupenyu hwekuita basa rekuita uye chirongwa chekurovedza zvine mwero; ivo vanoonawo kuwedzera kukuru kwehutano. Uyezve, kune humwe hukuru huri kuderedzwa kwehutachiona husingaperi hwehutano kune avo vanotevera purogiramu yakasimba yekurovedza muviri.
Zvakakosha kucherechedza kuti simba guru rekurovedza muviri rinogona kuwedzera kungozi yekukuvara uye kupisa kubva pakuwedzera. Zvakakosha kutarisana nachiremba wako usati watanga purogiramu yekushingaira muviri.
* Yakagadzirwa naMalia Frey, Weight Loss Expert
Chinhu
Roth, Walton, et al. Fit & Well: Concepts and Labs mu Physical Fitness uye Wellness 5th Ed. Boston: McGraw-Hill College, 2002.