Iwe unoda kumhanyira kuti uremerwe uremu here? Mhanya inzira yakanaka yekupisa makoriro. Asi kumhanya kunogona kupisa makirori mashoma kupfuura iwe unofunga. Iva nekufungidzira kwakanaka kwehuwandu huwandu hwemakoriri iwe unopisa kushanda uye kuti yakawanda sei makoriri iwe unopisa achikwira mumupata usati wapinda mune izvo zvinoratidzira kana mushure mokudya kana kudya.
Maorikiti Akapiswa Anomhanya
Maererano neAmerican Council on Exercise (ACE), 150-pound munhu anopisa pasi pe700 maoriyuta paawa paanenge achifamba makiromita matanhatu paawa pane imwe nzvimbo yakadzika.
Izvozvo zvinoreva kuti uri kutambaira pamaminitsi gumi nemirairo.
Asi zvakakosha kuyeuka kuti nhamba yacho inofungidzira. Nhamba chaiyo yeakoriyumu yaunopisa uchimhanya ichaenderana nemhando dzakasiyana-siyana dzakadai semuviri wako, utano hwako hwepamusoro, uye mamiriro ezvinhu anoshanda. Iwe uchawana kukosha kwakanaka kuburikidza uchishandisa ACE Physical Activity Calculator. Zvadaro shandura nhamba yako maererano nezvimwe zvinoshandiswa:
- Deredza nhamba yekoriyori kana uri kutamba pane imwe nzira
- Wedzera nhamba yemakoriyumu kana uri kukwira kumucheto kana panzvimbo isina kugadzikana.
- Deredza nhamba yemakoriyumu kana iwe uri kutsika pasi
- Wedzera nhamba yemakoriyumu kana iwe usati uri mumhanyi wenguva dzose
Kuti upise makoriki akawanda paunenge uchikwira, funga kukanda mune zvishoma mashomanana ekudzivirira . Jog pane imwe nguva inononoka kwemaminitsi gumi nemana, ipapo shingairira kweminiti imwe chete. Dzokorora kurongeka 4-6 dzimwe nguva yehutano hwakakosha kurasikirwa .
Running Uphill-Maoriro Akapiswa
Nhamba yekoriori yaunopisa paunenge uchimhanya mumugwagwa inotarisawo pane zvimwe zvinhu, kusanganisira kasi, uremu hwemuviri uye inonyanya kukosha kutaridzika. Kurongedza kunongedza zvishoma nezvishoma kuchapisa zvidimbu zvishoma pamakiromita kupfuura kuwedzera mukirasi. Nokuda kwechikonzero ichi, zvakaoma kugovera nhamba chaiyo yemakori yakatsvaira kumhanya.
Asi kune dzimwe nzira dzokufungidzira. Kana ukashandisa treadmill inotarisa kushandiswa kwesimba, zvichida kuti koriyamu inowanikwa yakarurama. Iwe unogona kutarisa chikamu chepakati pakushanda pa-grade ye0% uye pakuderera (10-12%) kushandiswa sekutungamira kwepakati kuwedzera mumakoriyori angaitika kana iwe uchimhanya kunze.
Unogonawo kushandisa rimwe basa rakaoma semutungamiri. Kuwedzera kurerekera kumushandirapamwe wako kwakafanana nekuwedzera kasi. Saka iwe unogona kufungidzira kuti kumhanya kuchikwira kunopisa pamusoro pemakorikwi akafanana sekumhanya nekukurumidza. Semuenzaniso, 150-pound runner akarondedzera pamusoro payo yaizopisa 1095 makorikiti anotaridzika kweawa imwe kusiyana nevanomwe 700 aizotamba nechinguva.
Iko kune mashomanana ekutengesa kuInternet iyo inogona kuverenga nhamba yekoriori yakatsvaira ichikwira kumusoro. Vanogona kukupa nhamba iri nani, asi iwe uchiri kutoda kuitora nehuyo yemunyu. Zvokuverenga zvinoda iwe kuti uise bhora chaiyo yegomo apo iwe unodzidzisa; nhamba yepamusoro yevatambi haigoni kuziva.
Nzira Yokutanga Kutanga Sei?
Pasinei nokuti iwe unomhanya kunze kana kumhanyira mumba pane imwe nzira, unobatsirwa nekushanda (kana kufamba) kumucheto. Michaela Raagas ndiye Mudzidzisi Mudzidzisi uye Dzidzo & Kudzidzisa Mutariri weTechnogym.
Technogym inobatanidza zvakasiyana-siyana zvekushandisa mashizha, kusanganisira SKILLRUN treadmill inoshandisa teknolojia kuitira kuti ugone kuunganidza cardio kudzidzisa nesimba rekushandisa panguva yekushanda.
"Kuwedzera makomo uye kukwira kukwira kunopinda muitiro wekudzidzira inzira inobatsira yevamhanyi kunatsiridza nzira yavo uye kuona migumisiro kune imwe nguva yakaderedzwa, nokuti vanogona kupisa makoriri akawanda pasina kuwedzera kuedza kushanda, sezvo inoda zvose ma cardio uye simba kudzidzisa unyanzvi . "
Anoti kumhanyira pane chetsika kunopa zvipo zvakasiyana-siyana zvakadai sokukwanisa kuchengeta zvidzidzo zvekushanda, kudzidzisa gore rose, uye kumhanyira pasina zvipingamupinyi zvemugwagwa kana kuti kutadza kwemamiriro okunze.
Anowedzera kuti zvishoma nezvishoma kuwedzera kune zvaunenge uchiita pakushanda kwako inzira yakanakisisa yokudzidza nzira yekukwira mumugwagwa kuitira kuti ugone kuchinja unyanzvi hwako kunze.
Shoko Rinobva
Running inzira yakanaka yekupisa makoriro uye mafuta. Asi kana chinangwa chako chichirasikirwa, yeuka kuti vanomhanya vanoramba vachida kuwedzera simba ravo rekukwanisa kuperevedza uremu uye kugara wakakodzera. Iwe uchawana zvakawanda zvemashoko makuru anoshanda , maitiro uye mazano ekudzidzisa pa Fit. Shandisa izvi zvigadziro kugadzira chirongwa chinoshanda kwauri, tora matanho ekugadzirisa nekuvandudza kudya kwako kuitira kuti uwane simba raunoda pasina kudya zvakawanda.