Simba Kudzidzisa Mazano uye Nhungamiro Yevakuru

Simba Rokudzidzisa Mirayiridzo Yevakuru

Tinoziva kuti zvakakosha sei kuramba takashanda sezvatinokura uye, kana iwe uri, icho chinhu chakanaka. Asi isu tinofanira kuita zvinopfuura kungoramba tichishingaira kana tichida kuramba takasimba uye takasimba. Hungu, tinofanira kusimudza zvigadziko.

Kwete, kusimudza zvisikwa hazvisi zvevatambi kana kuti vashandi venyama, ndezvedu tose, zvikurukuru vakwegura. Ndicho chimwe chezvinhu zvakakosha zvikuru zvaunogona kuita mumuviri wako uye ndizvo zvazviri.

Zvakanakira Simba Kudzidzisa

Strength training inogona:

• Deredza zviratidzo zvewasteoarthritis , chirwere cheshuga, osteoporosis , kurwadziwa shure, uye kuora mwoyo
• Inobatsira iwe kutakura uremu hwako
• Kuvandudza maranho ako
• Kubatsira iwe kurara zviri nani
• Kuvandudza kugadzirisa glucose
• Wedzera simba uye masimba mushure mukusimudza metabolism
• Kukurudzira huzhinji rusununguko sezvaunokura

Saka, chii chaunofanira kuita uye iwe unotanga sei? IAACSM / AHA Physical Activity Zvirongwa zveVakuru Vakwegura zvinoratidza chirongwa chinosanganisira:

• 8-10 maitiro anosanganisira miviri miviri yomuviri: Chifuva , shure , mapepa , biceps , triceps , makumbo , uye chinangwa .
• 2-3 mazuva mashoma pasvondo - Mazuva ekuzorora anoita kuti mishonga yako ichinje uye iwedzere kusimba apo uchibvumira muviri wako kuti uwane zvakare
• Kushandisa uremu hwakakwana kupedzisa zvishoma 1 se 10-15 reps zvekuita basa rimwe nerimwe

Kugadzirisa Simba Rako Rokudzidzisa Kudzidzira

1. Sarudza Maitiro Aunoita - Kana uri kushanda nemichina, chirongwa chinowanzosimbisa simba chinogona kusanganisira:
   • Leg Press (Muviri Wakadzika)
   • Chest Press (Chest)
   • Akagara Row (Lats)
   • Kufambisa Simuka (Vafudzi)
   • Trunk Curl (Abs)
   • Kudzokorora kutsva (Kumucheto kumashure)
   Kana uri kudzidzira nezviremba zvisingabhadhari, purogiramu yako ingangosanganisira:
   • Squats (Muzasi muviri)
   • Dumbbell Chest Press (Chest)
   • One Arm Rows (Lats)
   • Overhead Press (Vaifanira)
   • Crunch (Abs)
   • Kudzokorora kutsva (Kumucheto kumashure)

1. Sarudza Zvaunofunga uye Zvigadzirwa - Mirayiridzo inoratidza 1 ye 10-15 reps. Tanga nemutoro unogona kusimudza nguva 15 kuti uenzanise nekudzidzira uye zvishoma nezvishoma kuwedzera uremu uye kuderedza reps yako sezvaunowedzera.
2. Sarudza Uremu Hwako - Izvi zvinotora nguva uye kuedza, saka zvakanakisa kukanganisa kune rumwe rutivi rwekuchenjerera uye sarudza chiremera chekutanga pakutanga kuti uwane fomu yako pasi. Kana iwe unowedzera kushandisa uye iwe unowedzera simba, iyo inowanikwa nyore nyore kusarudza chiyero chakanaka chekuyera.

1. Sarudza Maitiro Anowanzoita Maitiro Okuita - Kana uchangotanga, unogona kutanga nemazuva maviri ekudzidziswa simba pamwe nezuva rimwe rokuzorora mukati. Sezvaunowedzera simba, unogona kuwedzera zuva rechitatu rekudzidziswa simba.

_Sources

_{Barbour K, Blumenthal J. Kudzidzira kudzidzira uye kuora mwoyo kune vakwegura vakuru. Neurobiology yeAging. 2005: 26 (1); 119-123.}

_{Cussler E, Lohman T, Going S, et al. Kurema Kunokurudzirwa Mukurovedza Simba Kunofanotaura Kutenda Kwemapfupa Kuchinja KwemaMesopaopausal Women. Med. Sci. Mitambo Kuedza, Vol. 35, Nha. 1, mapeji 10-17, 2003.}

_{Dunstan D, Daly R, Owen N, et al. Kudzidzira-Kuwedzera Kudzivisa Kuramba Kunovandudza Glycemic Control muVakwegura Vakwegura Nechipiri 2 Chirwere cheshuga. Chirwere cheshuga. Oct 2002; 25 (10): 1729-1736.}

_{Kell R, Asmundson G. A Kuenzanisa Nemaviri Maviri Ezvakaitwa Puroodised Practice Rehabilitation Programs muHurumende ye Chronic Nonspecific Low-Back Pain. J Strength Cond Res 23 (2): 513-523, 2009.}

_{Nelson M, Rejeski W, Blair S, et al. Chiitiko Chepanyama uye Utano Hwevanhu Hwevanhu Vakwegura Vakuru: Kurudziro kubva kuAmerican College of Sports Medicine uye American Heart Association. Circulation . 2007; 116; 1094-1105.}