Kune vafambi vemabhizimisi vanogara, kuisa nekuchengetedza tsika yakagadzikana yakagadzikana inogona kuonekwa isingakwanisi.
Nemaawa akawanda, nguva yakareba inoshandiswa pazvikwata, zvitima, uye motokari, dzinofanira kudya kunze kwekudya zvakawanda kana kushandiswa kwekamuri yekugadzirira, kurara zvishomanana uye kazhinji kunze kwema-body clock clock (ona circadian rhythms), pane kamuri kaduku kana Simba rekuwedzera maitiro ekugadzira chikafu chakazara.
Asi, chimwe chezviyo zvekushanda zvakanaka kubudirira kwenguva refu ndechekushanda nesimba uye hutano. Hazvina musoro kuita chibayiro chehutano nekushanda kwemabasa akawanda.
Kuramba Uchizadzisa Paunenge Uchienda
Kuramba muhotera maitiro kunogona kuita sarudzo yakanakisisa yefambi yebhizimisi akazvitsaurirwa kuchengeta zvakakodzera. Zvisinei, haasi dzose mahotera ane magyms, uye avo vanoita vanowanzogadzirirwa zvishoma. Kunyange zvakadaro, kurovedza muviri kunobatsira uye kunobatsira sezvinoita munhu ari kushandisa. Kudzidzira muviri kunotanga kutanga uye mberi kwemuviri wako, kwete nemidziyo yaungasarudza kushandisa.
Gadzira Hwendo Rwako Routine Rwendo
Chirevo apa ndechekuvaka mararamiro ako ekufambisa mumhepo yako. Pane zvakawanda zvaunogona kuita muimba yako yehotera kana mune imwe nzvimbo yekunze kunze kwekuda kwekurovedza muviri kana chero zvigadzirwa. Heino nzira:
- Tanga mararamiro ako ekufambisa nekutenderera kwemaitiro ekufamba. Izvi zvinoshumira kwete kungoita kuti muviri wako uwedzere kushanda nesimba-kudzidzira maitiro ekudzidzira, zvichakubatsirawo kukunda kuoma kwacho kunouya nekugara pane ndege, zvitima, uye motokari kwenguva yakareba.
- Shandurai mazamu makuru emuviri, maziso, mapfundo, mapepa, mitsipa, mahudyu, uye makumbo. Ita hurukuro huru mukati mawo maviri maawa uye mairi-manotsi mazano. Wedzera kuchinja kwepamuviri nekunyengedza shure uye mberi rumwe rutivi kune rumwe.
- Iva munyoro sezvaunosunganidza zvose zvakabatanidzwa uye udzoke kakawanda sezvaunonzwa uine zvakanaka. Kana iwe uchiwedzera kufamba, unosunungura muviri wako uchawana. Pfungwa iri pamwe chete nekushanda pamwe chete ndeyokushanda kuoma kwose kubva pamajoini uye kunopisa muviri. Iwe unogona kupedza kubva pamaminetsi matatu kusvika ku15 nekubatana kwekubatana, zvichienderana nemanzwiro ako uye nguva yakawanda yaunayo.
Kudzidzisa Simba Rokudzidzira Maitiro
Mushure mekubatana kwekudziya kwekudziya-svetuka , famba muhutano hwako hwekudzidzira masimba, pushups, squats, mapuranga uye mapuranga emativi. Kune dzimwe dzakanaka zvakare, zvakadaro, idzi idzi dzinogona kuitwa chero ipi zvayo panguva ipi zvayo pasina chidiro chechimwe chinhu kunze kwemuviri wako.
Itai kuti muviri wenyu uremu hwekudzivirira uite sewuyu:
- Pushups - huwandu hwemashure makumi matatu nemakumi maviri
- Chikamu Plank -hold 15 sec sec per side
- Zvikwata - zvakanyanya zvekare zvemashure makumi matatu
- Plank - gadzirisa kwema 30 seconds
Izvo zvakaenzana nepamusoro mumwe uye zvinotora maminitsi maviri kuti apedze
Tora runyamu rwemaawa makumi matatu uye dzokorora dunhu racho rose kusvika kune gumi kusvika gumi. Gumi kumativi ose kutora maminitsi makumi maviri nemashanu, kusanganisira makumi matatu ekuzorora nguva.
Cool Down uye Stretch
Hapana kubhabhatidza kunopedzisira kusina kupora-pasi uye kutambanudza .
Kuti utange kupora-pasi, dzokorora kubatana kwako kushamwaridzana.
Uchitevera kubatana kwekubatana kunotonhora-pasi, shandisa maminitsi mashanu kusvika ku10 kutambanudza matese makuru emuviri wako, hamstrings, hip flexors, quads, mhuru nemisumbu pamwe chete nemumumumvu.
Kudzidzisa kugadziriswa chinhu chinonyanya kukosha chepurogiramu yehutano, uye kunyanya kukosha kune munhu anowanzofamba mufambiro nekuda kwekunyengedzera kumisungo nemajoini anowanikwa nekugara kwenguva refu iyo inofamba nekufamba.
Basic yoga asanas , yakadai seDor Dog, Cobra, Bridge Pose uye Pana Child Pose ichafukidza zvakawanda zvekushanda kwako zvinodiwa.
Izvi zvinowanzoita nyore, asi huchabhadhara zvikomborero zvakakura kune mufambi webhandiro yekuchengetedza muviri wakagwinya, unoshanda. Nekufambisa uku sechikonzero, iwe unogona kuwedzera zvakasiyana-siyana nekusanganisira pane dzimwe nguva kudzidzira maitiro paunenge uripo, uchiwedzera kuveza, sprint kana stair runomhanya, kana nekuunza chiedza, zvigadzirwa zvinoshandiswa zvinoshandiswa, zvakadai sedambo rokumhanya, mafitness fitness uye / kana musimiridzi wekumiswa.