Mazano Okuramba Akakwanisa Kupera Muzororo nemazororo
Munhu wose achaona kukanganisa mukurovedza kwavo uye nguva yekudzidzira basa nguva nenguva. Mazororo, kuroorana, mazororo, kukuvadza uye kunyange kurwara zvinogona kukumanikidza kuti utore nguva zvisinei pasinei nokuti iwe wakatsaurirwa sei pakurovedza kwako. Saka iwe unogona sei kuramba uchiita zvekuita basa pakutanga kana purogiramu yako ichichinja? Uye zvishoma sei (kana kuti zvakadini) iwe unogona kubvisa uye unoramba uine utano hwakanaka?
Kunyange zvazvo pasina mhinduro imwe chete yevanhu vose, nyanzvi dzakawanda dzinobvumirana kuti izvi zvose zvinoenderana nezvinangwa zvako uye yako yezvino yehutano. Kana chinangwa chenyu chikuru ndechekuti urambe uine hutano hwakanaka mukati memavhiki mashomanana ekudzidzira kuderedzwa, saka kuve nokuita muviri unononoka kwemaminitsi makumi matatu nerimwe zuva rimwe nerimwe ndizvo zvaunoda. Kana hutano hwako hwehutano hwakakosha uye iwe uchida kuichengeta nenzira iyo, iwe uchada kugadzirisa nguva yako yekuvhima, chimiro uye kusimba zvakakodzera.
Iwe uchatanga deconditioning (kurasikirwa nehutano) mumavhiki mashoma kana iwe ukarega kudzidzira zvachose. Pane imwe nguva yakarasika, inotora nguva inenge katatu nguva yakareba yekudzokorora sezvo yaifanira "kudzivisa."
Chengetedza Utano neKfupi, Kuwedzeredza Kwokudzidzira Kuita
Kana uchida kuderedza nguva yako yekudzidzisa kwemavhiki mashomanana, usazvidya mwoyo, uchadzoka kuhutano hwako hwemazuva ano huchikurumidza kana purogiramu yako inodzokera kune yakajairika. Ingosiya kuedza kushandisa zvachose.
Zvidzidzo zvakaratidza kuti unogona kudzivisa kupera muhutano hwemwoyo kusvika kwemavhiki matatu kungoita kuita zvakanyanya masimba (70-75 muzana yepamusoro-kati yemwoyo) kwemazuva mashoma maviri pavhiki.
Nzira dzepamusoro dzekuchengetedza hutano munguva yekuputsa
- Pachine zvishoma, ita mbiri yepamusoro-soro, yakakwirira-yakasimba, maminitsi makumi matatu ekudzidzisa masvondo ega kwevhiki kusvikira kune vhiki nhatu uye iwe unofanira kukwanisa kuchengetedza utano hwako hwehutano kusvikira wapedzazve chirongwa chako chinowanzoitika.
- Wedzera 30-yechipiri Sprint Training Session kaviri pavhiki.
- Wedzera Kuverengera Kudzidzisa Routines kaviri pavhiki.
- Wedzera Chero Mhepfupi, Izvo-Kuwedzera-Kushanda Kushanda kuitira kuti upise makoriki akawanda munguva shoma.
- Shandisa mazuva apo iwe haugoni kushandisa Zororo uye Kudzorera . Chengeta zuva rakapera mazuva maviri kusvika ku4 kubva kune imwe nzvimbo kuti uwane ruzivo uye unobvumira nguva yakawanda yekuzorora, iyo inokosha kana uri kuita zvakasimba-kushanda kushanda.
- Usarega kurovedza muviri kwemaawa anopfuura mavhiki matatu kana iwe uchaona kuora kwehutano kwese kunotora zvimwe zvaunoedza kuti uwane zvakare.
Zvingaita Kuti Urambe Uchiita Basa Rokuita Basa Rokuita Pakuputsa uye Mazororo
- Dzidzira mukati Mambakwedza uye iwe uri kunyanya kuzviita!
- Shandisai SMART nheyo uye gadzirisa zvimwe zvinangwa zvemuitiro wako uye zvinokurudzira.
- Purogiramu yekudzidzira uye uiise pane yako karenda.
- Bvunza mhuri yako kana shamwari kuti vatsigire.
- Ita basa rekuita basa remhuri.
- Shandisa mazano akaenzana nevatangi vekushandisa vanoshandisa Kutanga uye Kusunga neOkudzidzira .
- Dzidzira pamba kana muhotera ne " Hapana Zvombo, Muviri Wekuita Basa " kuchengetedza nguva yekufamba.
- Dzorerai Top Top Fitness Fitness Mazano kune Vafambi
- Ramba uine mafungiro akaenzana uye unakidzwe nemhando dzakasiyana dzekushanda.
- Shandisa nguva yekuzorora, kuyambuka chitima kana senzira yekurwisana nekudzivirira .
Chinhu
Mujika I, Padilla S. Cardiorespiratory uye mararamiro emagetsi ekudzivirira vanhu. Med Sci Sports Exerc. 2001 Mar; 33 (3): 413-21. Kudzokorora.
Lemmer, JT, et al. Zera uye maitiro evanhukadzi kune simba rekudzidzira nekudzivisa, Medicine neScience muMutambo & Kuvhidzira, 32 (8): 1505-1512, August 2000.
Burgomaster KA, Cermak NM, Phillips SM, Benton CR, Bonen A, Gibala MJ. Divergent response ye metabolite kutakura mapuroteni muvanhu masaga mushure mushure mekudzidzisa kwemazuva ekudzidzira nekudzivisa. Am J Physiol Regul Integr Comp Comp Physiol. 2007 Feb 15;
Toraman NF., Nguva pfupi uye nguva refu inodzivisa: pane kusiyana kupi pakati pevaduku nevakuru? Br J Sports Med. 2005 Aug; 39 (8): 561-4.