Mutambo Wenyu Wekutanga Kutanga Mazuva maviri-Masikati
Kushanda kwemazuva maviri kwemazuva ano kunowanzoendeswa munyika yevatambi vepamusoro-soro vadzidzisi vemitambo chaiyo kana kukwikwidza. Munhu akawandisa ane dambudziko rakakwana rokuita nguva yekuita basa rimwe chete , kunyanya kupeta nguva yakakwana yezviviri zvekuita zvezuva nezuva. Asi izvozvo hazvirevi kuti iwe unofanirwa kunyengedza pfungwa yacho zvachose. Kushanda kaviri pazuva kunobatsira, saka chero bedzi iwe uchiziva kuti ungaita sei purogiramu yakarurama, zvingave zvakakosha kuwedzera yechipiri sweat session kusvika pane zvaunogara uchiita.
Makomborero ekushanda kunze kaviri pazuva
Chimwe chezvinyatsojeka zvemashoko maviri-a-zuva kushanda ndechokuti uri kutema zvinhu zvakawanda kupfuura iwe kana uri kungoita kamwe chete. Tichifunga kuti chidzidzo che 2017 chakabudiswa muInternet Journal of Obesity chinotaura kuti nguva inoshandiswa ichinetseka sechikonzero chakajeka chechirwere chepfungwa yepamwoyo uye kukura kwechiuno, kana iwe ukwanisa kuwedzera basa rako rezuva nezuva, icho chinhu chakanaka.
Asi kuwedzera basa rako rega rega rega haisi iro chete rinogona kubatsira. Brandon Mentore, ane simba uye mamiriro ekugadzirisa mamiriro ezvematongerwo enyika uye ane zvemitambo, anotaura kuti maviri-mazuva-akaisvonaka pakuvandudza kushanda kwega, "Kudzidzira kaviri pazuva rimwe chete kunogona kuita kuti kukura kwemasumbu uye simba riwane," anodaro Mentore. "Kurovedza izwi ndiro chinhu chinonyanya kukosha kune zvinangwa zvose zvepfungwa, uye kurovedza kazhinji pazuva kunokubvumira kunyanya kuwedzera, kuwedzera mapuroteni, simba rekugadzirisa muviri, uye vanabolic." Mune mamwe mazwi, kana rakarongeka zvakarurama, maviri-a-mazuva angakubatsira iwe kuzadzisa zvinangwa zvako nokukurumidza.
Zviratidzo zveKushanda kunze kaviri pazuva
Kunze kwekuti kaviri kushandiswa kunoreva zvakapetwa ka sweaty washing, chinetso chekutanga nemaviri-a-mazuva ndechokuti kuwedzerwa kudzidzira inzwi kunoita kuti uwedzere njodzi yekupedza . Kuita muviri kunofungidzirwa sechimiro chekunyanya kunetseka, uye kunyange rudzi urwu rwekunetseka runokurudzira kugadziriswa kwemuviri kunotsigira--poteredza utano hwakanaka, kuwedzerwa zvakawanda panguva imwechete kunogona kuoma.
"Inogona kunyanya kutora yako neuromuscular system," anodaro Mentore, "kuwedzera mukana wako wekukuvadza, kuvhiringidza mararamiro ekurara, kubvisa muviri wako wezvirwere, uye zvimwe zviratidzo kana iwe usingatori nguva yekuwana zvakakodzera." Sezvo chirevo chichienda, kune chinhu chakadai sechinhu chakawanda chechinhu chakanaka.
Nzira Yokurovedza Maviri Nezuva Smart Way
Zvechokwadi, hapana munhu anoda kupedzisira arwara kana kukuvadzwa, saka kana iwe uchida kushanda kaviri pazuva, unofanirwa kuva wakachenjera pamusoro pekushandisa chirongwa chako. Maererano naMentore, aya ndiwo mazano aunofanira kutevera paunotanga:
- Bvumira zvishoma maawa matanhatu ematengo pakati pekushanda kwemaitiro. Izvi zvinoreva kana iwe wapedza basa rako rokutambidza pa8: 00 mangwanani, haufaniri kutanga utambo hwako hunotevera kusvikira panguva ye2: 00 masikati. Kana iwe uchizoita zvakasimba-kushanda kushanda, chinangwa chekutendera nguva yakawanda pakati pezvirongwa.
- Ita zvakanyanya kukurudzira kurovedza pakutanga kwezuva, uye zvishoma-zvinoda kurayiridzira panguva yechikamu chako chechipiri. Izvi zvinokuchengetedza iwe purogiramu yakasimba uye zvinotsigirwa zvakaramba zvichirarama pashure pekutanga kwako, zvakaoma, nguva dzose.
- Unoshanda kwenguva yakareba kare kare, uye kushanda kwenguva pfupi gare gare.
- Ita kuti chikafu chiwedzere kudya uye hydration pakati pekushanda kuitira kunyatsogadzirira muviri wako kwechikamu chechipiri. Zvakare, izvi zvinotsigira kupora pakati nekutevera chidzidzo chega chega.
- Edza kuwedzera maitiro mashomanana ekurara (naps) kune zuva rako kuti uite zororo uye udzoke- kurara kunokosha kumabasa .
- Tanga kunonoka. Izvo zvakanyanya kufambisa kana kukwikwidza iwe, mazuva akawanda mushure iwe unogona kuita maviri-a-mazuva; zvisinei, zvinowanzoitwa "vhiki yevhiki vemauto" havafaniri kuita mazuva anopfuura maviri mumutsara wemabasa akawanda, achitevera zuva rokuzorora. Sezvo muviri wako uchigadzirisa kusvika kune chiitiko chitsva, unogona kuwedzera zvishoma nezvishoma kudzidzira izwi uye mamwe maviri-a-mazuva.
- Wedzera koriori uye kudya kwemunda pamazuva ekuzorora kuitira kuti uwanezve, uye iva nechokwadi chokuti iwe unoteerera kurara kwako uye kushungurudza pfungwa. Funga kuwedzera kurapa kwekusimbisa kana kufungisisa kwemazuva ako okutora.
Maviri-a-Day Kudzidzisa mazano
Chinhu chakanaka kaviri-kushanda kwezuva nezuva ndechekuti hapana "chiyero chimwe chete chinokodzera zvose" chirongwa chinoitwa nemunhu wose. Chisarudzo chekubatanidza kushanda kwakawanda kunogona kunge kwakajeka sekuparadzanisa mhando mbiri dzekudzidziswa, dzakadai seCardio uye simba rekushanda, panzvimbo pokuvadzidzisa pamwe chete kuva chiitiko chimwe chete. Kana, kana iwe uchida kuwedzera rudzi rutsva rwekurovedza purogiramu yako, asi iwe haugone kukodzera zvose zviri zviviri kuita basa rako rekudya kwemasikati, kuwedzera chikamu chekuita basa chinokupa iwe kukwanisa kuita zvinangwa zvakawanda. Heano nzira shomanana dzekuedza maviri-a-mazuva:
- Kudzidzisa kwakasimba kunotevera kutevedzwa kwekudzidzira: Kana uri zvakaipa nezvekutarisa mushure mekugara kwako, kuwedzera kwekugadzirisa kwechipiri kwakatarira pakudzoka nekufamba kungave chinhu chakanaka. Chikamu chako chekutanga chinogona kusanganisira yako chaiyo, kudzidzisa kwakaoma, kana iwe simba rekudzidzira, kuita zvakanyanya cardio, kana kushanda kwepamusoro-pfupi mubasa. Zvadaro mushure mezuva, iwe unogona kuwedzera kubata kwekudzidzira kunosanganisira low-intensity cardio, yoga, kutambanudza , kana kuputika kuputika.
- Strength training uye cardio: Kana uchida kuita simba rekudzidzisa uye cardio musi iwoyo, asi iwe unovenga kuti zvinotora nguva yakaita sei kuita zvose zviri zviviri, ungada kuparadzanisa basa rako kuita maitiro maviri akasiyana. Tanga mangwanani ako uye chero chekuita basa kunonyanya kutengesa (somuenzaniso, kana iwe uchida kusimudza zvinorema, ita simba rako kudzidzira mangwanani, asi kana iwe uri kudzidzira kumhanyi, kumhanya kana kuti bhasikoro pakutanga chinhu), zvino ita zvakasiyana manheru.
- Kupatsanurana: Paunenge uchidzidzira kukwikwidza kwakakomba kana chiitiko, kuparadzanisa kurovedza kwako muzvikamu zviviri zvakasiyana inzira yakanaka yekuwedzera maira kana kudzokorora apo uchipa muviri wako zororo pakati pekushanda. Somuenzaniso, kana uri kurovedza marathon , iwe unogona kuparadzanisa makiromita ako kuita mauto maviri, rimwe mangwanani uye rimwe manheru. Saizvozvowo, kana iwe uri mutambi wesimba, iwe unogona kusimudza mamwe mapoka emasimba mangwanani, uye akasiyana pane manheru.
Shoko Rinobva
Kana ukasarudza kupa maviri-mazuva-kuenda, ita kuti iwe uende mairi. Sezvo Mentore akaratidza, usatanga nemazuva anopfuura maviri kaviri-miitiro yezuva nezuva mumutsara, uye kuderedza simba rako rose kwemavhiki mashomanana usati wapedza simba rako. Zvinotora nguva kukwanisa kuve nematambudziko matsva, saka iva wakachenjera uye zvipe nguva yekugadzirisa.
> Sources:
> Tigbe W, Granat M, Sattar N, Lean M. "Nguva inoshandiswa mukugara kwenguva refu inobatanidza nechiuno chechiuno uye nehutano hwemwoyo." International Journal of Obesity. https://doi.org/10.1038/ijo.2017.30. March 2017.