Kana iwe uri mumakore ako ekuyaruka, unogona kuvhiringidzika nezvokuti ungashandisa sei kuti uwedzere kusimba, kugara wakasimba kana, kune vamwe, kurasikirwa kana kuwedzera kuwanda. Mashoko akanaka ndeokuti, hapana nzira yakarurama yekuita basa uye hapana basa rakakwana raunofanira kuita kuti rive rakakodzera.
Kunyange zvazvo iri ichokwadi, inobatsira kudzidza nezve nzira dzakasiyana dzaunokwanisa kushandisa kuti ufare, kusvika kune zvaunoda uye usazvikuvadza iwe pachako.
Dzidzira Ita
Chinhu chikuru pamusoro pekurovedza kwevechidiki ndeyekuti chero chero chinhu chipi zvacho chinokuita kuti uende kunoshanda. Iwe unofanirwa kuedza kupinda mune zvekudzidzira kwakaoma mune imwe nguva kweawa imwe pazuva kwemazuva matatu pavhiki uye nguva dzose, basa rakawandisa pane imwe nguva yevhiki. Pasi pane zvakasiyana siyana zvebasa rinobatanidza vhiki imwe neimwe:
- High-Intensity Cardio - Izvi zvinosanganisira mitambo yakadai sebhola, tennis, bhora, volleyball, basketball, nezvimwewo. Inosanganisira kufamba nokukurumidza , kumhanya, mabhasikoro, kushambira kana kudzingirira munun'una anotsamwisa. Nguva dzose iva nechokwadi chokuti uri kupfeka gadziriro yakakodzera yekudzivirira chero basa raunosarudza uye, sezvakataurwa kare, edza kuti uite basa iri kanenge katatu pavhiki.
- Kusimudza Weights . Rudzi urwu rwokurovedza runokubatsira kuvaka simba uye kutsungirira. Inogona kusanganisira zvinhu zvisina kusimbiswa zvakadai sokushandisa midziyo yekutamba kana kukwira miti. Inogonawo kusanganisira kushandiswa kwesimba rakasimba nemaitiro akaita se squats , pushups kana shunches uchishandisa zviyereso, mishonga, kana muviri wako uremu . Nguva dzose shanda nemunhu mukuru, mudzidzisi, mudzidzisi kana imwe nyanzvi usati watanga kusimudza zvigadziko kuti uve nechokwadi chokuti unoziva maitiro akanaka ekuita uye kuti ungazviita nenzira yakarurama sei. Iwe unogona kutotora zvigadziko kana uri kutamba mutambo asi, kana zvisingaiti, unogona kuwedzera rudzi urwu rwemazuva maviri kusvika ku3 pavhiki, pamwe nezuva rezororo pakati. Dzidza zvakawanda pamusoro pemasimba ekudzidzisa vana vechidiki .
- Basa Renguva Dzose . Kunze kwekuita mune zvemitambo kana zvimwe zvinhu zvakadai sokumhanya kana kutasva bhasikoro rako, unofanirwawo kusanganisira mabasa ezuva nezuva, izvo zvinoreva kuderedza nguva yakawanda yaunogara pamakombiyuta kana mutambo wemavhidhiyo. Izvi zvinogona kusanganisira mitambo inoshanda (kufanana neWii kana Dance Dance Revolution), kutora kufamba, kurwisana neshamwari dzako kana kukanda bhora mushure. Ichi chinhu chaunogona kuita zuva rega rega, kunyanya pamazuva ausina kuita zvakaoma, mamwe maitiro ekugadzirisa.
Dzidzirai Don'ts
- Simba rinosimudza . Rudzi urwu rwokurovedza runosanganisira kukwidziridzwa kusina simba, kazhinji kuisa pfungwa pahuwandu hwaunogona kusimudza panguva imwechete. Urwu rudzi rwekurovedza hakurudzirwi kune vechidiki nokuti zvakaoma kushandisa shanduro yakanaka uye muviri unogona kuomeswa zvakare pakarepo, uchikuvadza.
- Kuwedzeredza muviri . Kushandisa zvakawandisa kunogonawo kukonzera kukuvadzwa, kudzvinyirirwa uye, nokuda kwevasikana, kuchinja kwekuenda kumwedzi kunogona kutungamirira kumapfupa ekurasikirwa. Dzimwe nguva zvakaoma kuziva kuti yakawandisa zvakadini sezvo munhu wose anokwanisa kutsungirira zvakasiyana-siyana zvekurovedza muviri. Zvisinei, kushandisa dzimwe nguva pazuva kana kwemaawa akawanda zvichida zvakanyanya kune ani zvake. Kutevera mirayiridzo nekudzidzira kweawa imwe pazuva ndiyo nzvimbo yakanaka yekutanga.
- Tarisira zviitiko zvisingaiti . Nezvo zvakanaka kuti uve nezvinangwa zvekuvandudza muviri wako, hatingagoni nguva dzose kutonga zvatinogona kuchinja. Kana iwe uchida mishonga yakakura, ndicho chimwe chinhu chinoitika mushure mekupera, kunyange iwe unogona kugara uchivaka simba pane imwe nguva. Kana iwe uchida kushayiwa uremu, ikokurovedza muviri uye kudya kunovaka muviri ndizvo zvakakosha asi usatarisiri kuderedza kuora kwemazuva mashoma. Kusingaperi, kuchengetedza kuora muviri kwakachengeteka inzira inononoka uye kuedza kukurumidzira nekudya kusina kunaka kana kuwedzera muviri kunowanzopora.
Mazano Okuwana Kuwedzera Kudzidzira
Kana iwe uri mumitambo, iwe unogona kunge uine tsika, mitambo uye mamwe mabasa kuti uchengetedze iwe.
Kana zvisingaiti, iwe unogona kunge uchiita zvekuita zvekurovedza muviri, zvikuru kana iwe usina kuwana mukana wekuita mabasa akasiyana kuti uwane zvauri kuda uye zvaunofarira. Mamwe mazano:
- Famba, bhasikoro kana skate kuenda uye kubva kuchikoro, kana ichi ndicho chisarudzo
- Bvunza vabereki vako kana iwe unogona kuenda kumitambo yekurovedza navo kana kana pane nzvimbo yekunharaunda yaunogona kushandisa
- Ita miviri yekudzivirira muviri kumba
- Kana iwe uchitarisa kumatengesi kana nzvimbo yekutengesa, enda kumativi panzvimbo yekuti ugare pane imwe nzvimbo kana kudya zvisikwa pamatare ezvokudya
- Gadzira chiitiro chitsva chaunofamba nacho, inline skate kana kuti shandisa zuva rose kana uchidzoka kumba uchibva kuchikoro kana usati wadya. Kana iwe usingadi kuita zvekunze uri woga, bvunza shamwari dzako kana nhengo yemhuri kuenda newe kana kushandisa shanduro yevhidhiyo muimba yako yekuvata
- Ita mamwe mabasa. Kupinda mashizha kana kupisa gwara rinogona kupisa makorikiti paunenge uchiita kuti vabereki vako vafare
- Tora iyo imbwa kwenguva refu
Ndezvipi pfungwa dzaungagona kuuya nazvo? Nyora pasi zvinhu zvaunofunga kuti uchafara uye kuzvipira kuzviita nguva dzose. Kana iwe usingazivi kuti unotanga kupi, taura neshamwari dzako, mhuri kana mumwe munhu waunovimba nezvaunogona kuita. Yeuka kuti chero basa ripi rinokutadzisa richashanda, saka tanga nechimwe chinhu chaunoda uye funga nezvekuseka.
> Sources:
> Komiti yeMitambo Mishonga uye Utano. Pediatrics. 2001 Jun; 107 (6): 1470-2.
> Basa Rokuita Nhungamiro yevanhu vokuAmerica: Chitsauko 3, Vana Vakashanda uye Vechidiki. US Dept of Health & Human Services. Yakasvika Apr 1, 2009.