Kana zvasvika kune zvikonzero zvekubuda pamabasa asina kufadza, "Handina nguva" ndeimwe yezvandinoda. Kudya naamai vamwene? Hapana nguva! Rwendo rwokuenda kune vakachena vachena? Uri kundinyengedza neni purogiramu iyi here? Chii chakanaka pamusoro pacho ndechokuti hapana munhu anogona kunyatsoziva mubvunzo kuti iwe wakabatikana sei uye, kana zvakasvika pakubuda kunze kwekudzidzira, pane chikonzero chakanaka kunze uko here?
Kwete maererano nevamwe vanoti vanoshaya nguva ndeimwe chikonzero chavasingaiti. Asi isu tinonyatsoshaya nguva here kana kuti iyo inongova chikonzero?
Zvakawanda Zvakakwana Zvakakwana ?
Kutanga purogiramu yekurovedza muviri kunoreva kugadzirisa zvakare purogiramu yako kuti uwane nguva, asi hazvirevi nguva yakawanda. Vatsvakurudzi vanoziva kuti maitiro mashomanana ekurovedza muviri anogona kunge akabudirira pakurasikirwa nekurema uye kushaya hutano sekushanda kwenguva refu uye kuti vanhu vazhinji vanozviona zviri nyore kubatisisa kushanda kwenguva pfupi. Mune imwe tsvakurudzo, vatsvakurudzi vakafananidza mapoka maviri ezvidzidzo, avo vaiita zvishoma maitiro ekurovedza muviri (maitiro akawanda emaminitsi gumi) uye avo vakashanda kwenguva refu (maminitsi makumi maviri nemakumi mana ekudzidzira). Hezvino izvo zvavakawana pamusoro pekushandisa kwenguva pfupi:
- Vakakwanisa kubatisisa kubasa kwavo nekusingaperi
- Vakashandisa mazuva akawanda pavhiki kupfuura boka rekupedzisira-boka
- Vakagadzira nguva yakawanda yekurovedza nguva yevhiki imwe neimwe kupfuura yeboka refu
- Vakarasikirwa nehuwandu, muvhareji we 19 lbs kusvika 14 lbs kweboka refu
Zvimwe zvidzidzo zvakawana kuti maitiro mashoma ekurovedza muviri anogona kubatsirawo kuderedza cholesterol uye kuderedza dambudziko rehutano hwemwoyo, nenzira imwecheteyo kwenguva refu maitiro emitambo anogona. Kuziva kuti iwe unogona kuputsa kushanda kwako mumasangano mashomanana gumi-min, inoita kuti kusava nenguva kwechikonzero chinotanga kurasikirwa here?
Chero bedzi kana uchitarisa zvishoma kuti uone kuti sei zvakaoma kuramba wakabata purogiramu yako yezvidzidzo .
Kuenda kuChinhu chezvinhu
Inobuda, kana iwe uchida kuchinja purogiramu yako kuti uwane maitiro, unofanirwa kukurudzirwa kuzviita. Vanhu vanoita basa havakwanisi kuva nenguva yakawandisa kupfuura iwe, vakangotarisa kuti zvavanenge vabuda mukurovedza muviri zvakakosha kudarika zvimwe zvingave zvavari kuita panguva iyoyo (kurara, kudya kwemanheru neshamwari, mabasa, nezvimwewo).
Funga nezvazvo. Kana mumwe munhu akadana uye achipa kusunungura kusununguka, asi muawa inotevera chete, inguva yakaoma sei iwe waizoshanda kuti ubvise iyo nguva yenguva? Kana iwe uchida kushambadzira kwakasununguka, iwe unoshanda zvakanaka zvakasimba kuchinja purogiramu yako, sekunge iwe unowana nguva yezvimwe zvinhu zvakadai sekugadzwa kwechiremba, kushanda kwenguva refu, kutarisa TV, kutamba mitambo yemakombiyuta kana kuenderera mberi.
Kurovedza muviri kunongoita chero chinhu chipi zvacho asi, kunze kwekuti ichikosha kwauri, iwe hauzombofi wakaita nguva yaro. Ndinogona kukupa zvikonzero zana nei kuita basa kuchikosha kwauri, asi iwe ndiwe unofanirwa kusarudza kana zvakakosha kwauri. Uye kana zvisina kudaro, sei?
Kunzwisisa kuti nei uchiita izvo zvaunoita (kana kuti usazviita) ndiyo nzira chete yekuchinja zvinhu kuti zvive nani.
- Bvuma chokwadi - Unonyatsoshaya nguva yekuita muviri here pane chimwe chikonzero chausina kukodzera mukushanda? Tanga nekuongorora maonero ako pamusoro pekuita muviri uye zvikonzero zvausingaiti. Iwe unotya kukundikana here? Kana zvimwe iwe hauzive kuti unotangira kupi .
- Zvibvunze kuti: Kana ndikazvipira kudzidzira, ndingazvigadzirisa sei? Gara pasi nepurogiramu yako uye ona zvaunouya nazvo, uchiyeuchidza iwe kuti hausi kuita chero chinhu chakanaka. Zvichida iwe unogona kumuka maminetsi gumi nemashanu pakutanga kwekushanda nesimba kana kushandisa chikamu chemaawa yako ezvokudya kuti utange kufamba nekukurumidza kana kuita basa . Ita runyora rwezviitiko zvose zvaunogona kushandisa, zvisinei kuti uri pfupi sei.
- Ndezvipi zvirongwa zvandinoda kuti ndichinje kuitira kuti ndidzidzise? Nezvenhoroondo yako yapfuura mupfungwa, chii chingafanira kuchinja kana iwe ukashandisa nguva iyoyo yakawedzerwa yekuita muviri? Somuenzaniso, nokuda kwekushandisa masikati, iwe unofanirwa kuunganidza zvipfeko zvako zvekurovedza usiku huripo uye kumuka mberi kwekugara. Enda nepakati rimwe nerimwe mupfungwa dzako, kana zviri nani, edza rimwe zuva kuti uone kuti chii chaizofanira kuchinja kana ukaita izvi nguva dzose.
- Ndeupi rudzi rwekurovedza muviri kungave kunonakidza kwandiri? Dai iwe waizomuka mangwanani uye woita chinhu chekutanga, chii chingaita zvakanaka kwauri? Kufamba panze? Yoga maitiro? Basa rokufambira ? Ita mhando yezvinhu zvaunofarira uye fungidzira iwe uchiita mabasa iwayo nguva dzose.
- Ndedzipi chirongwa chekurovedza muviri chandingararama nacho iye zvino? Kana iwe waifanira kuronga kurovedza muviri vhiki rino, chii chaizofananidza nehupenyu hwako ikozvino? Mufambi wemaminitsi gumi nemashanu asati adya kudya nehafu yenguva panguva yekudya kwemasikati? Iko kushamwaridzana nembwa shure kwebasa kana vhidhiyo yekuvhima mushure mekudya kwemanheru? Kwemazuva mangani ekurovedza waunoda kuzvipira? Kanganwa nezvemazuva mangani iwe unofanirwa kuidzidzira uye unofunga nezvemazuva mangani waunoshandisa.
- Dzidzirai, Dzidzirai, Dzidzirai - Kushandisa nheyo yose yawakaunganidza, sarudza purogiramu yekudzidzira uye uzviite kuti uite zvayo, ichiti, vhiki mbiri. Zvadaro, reedessess uye ona kuti uri kuitei. Ko kushanda kwako kunofanirana zvakanaka nemitambo yako yemazuva ano here? Inoshanda here kana iwe unoda kuchinja? Dzidzira ndeyekuti unoziva sei kuti chii chichashanda uye chisingazoiti.
Kazhinji kazhinji, tinonetseka zvakanyanya pamusoro pokuwana mukana wakakwana wekuita zvekuita mune zvekuti tinopedzisira tisingakwanisi kuita zvekurovedza muviri zvachose. Zvakaoma kurega kubva kune pfungwa yokuti nguva refu, basa rinosuruvara ndiyo chete inotora 'kuverenga,' asi munyika itsva yatinogara, tinofanira kuita zvimwe zvatinenge taita muupenyu hwedu. Kuita nguva yekurovedza muviri, kunyange kana iri maminitsi mashanu kusvika gumi panguva imwe chete, ndiyo danho rako rokutanga pakuita chikamu chechigarire chehupenyu hwako.
Kana iwe ukasarudza kushanda kwenguva shoma, unogona kushamisika kana iwe unokwanisa chaizvo kuwana basa rinobudirira kana uine maminitsi gumi chete. Zvose zvinoenderana nezvamunoita uye kuti iwe unoshanda zvakaoma sei. Paunenge uchiita basa shoma, iwe unoda kuisa pfungwa pahukuru uye kushanda zvakaoma kudarika iwe unowanzoita. Izvozvo zvinoreva paZvinoonekwa Zvimwe Zvakawanda zve 1-10, edza kuchengetedza simba rako rakapoteredza 7-9 munguva yose yekudzidzira. Zvinogona kunge zvakaoma, asi iwe uri kungozviita kwemaminitsi gumi.
Cardio Workouts
Paunenge uri kuronga basa rako, iwe unoda zvingada zviviri zvemaminitsi gumi emaminitsi ekuisa mafirimu. Chero basa richashanda chero bedzi iwe uchishanda zvakaoma pairi. Asi, pane zvimwe zviitiko zvakaoma kupfuura vamwe uye zvinokubvumira kuti mwoyo wako uwedzere zvishoma nekukurumidza, ndizvo zvaunoda nekushanda kwenguva pfupi. Dzimwe pfungwa dzinosanganisira:
- Running
- Kufamba nekukurumidza sezvaungagona
- Simhanya masitepisi
- Kukwirira-simba kunofamba sekumhanyira jacks, hove dzinoputika, kumhanya-chinja, kickboxing, kutamba tambo, kusimba nesimba
- Kushandura mabhiri maviri pamwe nekukurumidza kukwirira
- Chero ipi zvayo yemotokari yemitambo yekurovedza - kushanda pamwero wakakura wekukura (kukurumidza, kushorwa uye / kana kutamira) kwemaminitsi 10
Strength Training Workouts
Simba kudzidzisa ndeimwe basa raunoda kuisanganisira mukushanda kwako kwenguva shoma zvakare. Saka, kana uine maminitsi gumi emaminitsi akarongwa, unogona kushandisa maviri kuti ipe cardio uye imwe ye simba kana iwe unogona kusanganiswa uye kufanana zvichienderana nezvamuri kuita kwevhiki rose.
Kuti uwane zvakanakisisa kubva pakudzidziswa kwako simba, iwe unogona kutevera chiitiko chemufaro umo iwe unosarudza maitiro gumi uye unoita umwe neumwe kweminiti (kana kuneta, chero inosvika pakutanga). Iwewo unoda kusarudza maitiro anosanganisira zvinopfuura rimwe boka remasumbu nenguva kuti uchengetedze kuwedzera. Muenzaniso wesimba rine simba ungave:
- Squats
- Kufamba mapapu
- Mapapu emukati
- Zvikwata zvine gumbo zvinomuka
- Pushups
- Bent pamusoro pemitsara
- Shoulder press
- Tora dips
- Barbell bicep curls
- Crunches pa bhora
Sample Purogiramu
Nepo iwe unogona kuisa purogiramu yako chero ipi zvayo yaunoda, dzimwe nguva inobatsira kuva neruzivo rwekuenda kupi. Pasi pane muenzaniso mumwe chete wekuti iwe unogona sei kuisa maminitsi gumi ekuitisa muviri muzuva rako:
Zuva 1: Maawa matatu-minute cardio workouts
Zuva 2: Maviri-matatu mitambo yekushanda kwesimba
Zuva rechitatu: Maviri-Maine mininomi gumi-cardio workouts
Zuva 4: Zorora
Zuva re5: Maviri-mininiti yemoto cardio workouts, imwe yemaminitsi gumi
Zuva 6: Maviri emaminitsi gumi ekugadzirisa simba, imwe yemaminiti gumi
> Sources:
> Atlena >, TS, JL Michaelson, SD Ball, uye TR Thomas. Nhengo Dzakadzikama dzeKubata Kwakaipisisa uye Kuenderera Mberi uye Postpandial Lipemia. Med. Sci. Mitambo Kuedza, Vol. 36, Nha. 8, pp. 1364-1371, 2004.
> Jakicic JM, Wing RR, Butler BA, Robertson RJ. "Kurondedzera kurovedza muviri muzvikamu zvishoma zvakapesana nehuwandu hunoenderera mberi: zvinokonzerwa nekuchengetedza, utano hwemagetsi, uye kushaya kurasikirwa muvakadzi vanodarika zvakanyanya." Int J Obes Relat Metab Dambudziko. 1995 Dec; 19 (12): 893-901.