Dzidzo Yakawedzerwa Kwekukurumidza uye Simba
Nhandare inomhanya inobatsira zvikuru kudzidzira inobatsira kukudza kasi , simba, uye mafungiro emwoyo. Chirongwa cheNIH cha2005 chakaratidza kuti kuwedzera kwechikwata chekukwirira kwepamusoro kwakakonzera kuwedzera kwe17% mu VO2max , chiyero chekutsungirira kweaerobic. Runhamhanya masitepisi uyewo kuwedzera kukuru kune imwe yekugadzirisa chirongwa chirongwa nokuti inovaka kukurumidza uye tsoka dzekukurumidza paunowana unyanzvi hwekudzidzira.
Kubwinya kwakanyanya kwekudzidzira muviri kunowedzera mafuta-kupisa asi iyo inovakawo simba rinoputika, kunyanya kuruka. Inotarisa mamwe emisumbu mikuru mumuviri: glutes, quads, nemhuru. Kumhanya-famba kunopa hutano hwemwoyo hwakafanana neyekukwirira kwepamusoro uye ino inzira yakakosha yekuvaka simba re sprint.
Ndekupi Kwokukwira Matanho
Kuramba masitepisi hakusi nzira yekuita StairMaster workout. Kunyange zvakadaro, kukwira masitepisi kunoda zvakanyanya kutarisa, kuwedzera kutarisa, uye mamwe masimba kuita zvakanaka. Uye chimwe chezvinhu zvakanakisa zve stair running workout ndiyo mari-hazvikutengi iwe. Ingotora matanho aunogona kushandisa.
Vatambi vakawanda vanomhanya masitepisi panhandare, asi unogonawo kutarisa matanho emunharaunda yekunze kana kuti matanho mune imwe chivako ine zvishoma zana. Kana iwe usingakwanisi kuwana masitepisi aunogara, tarisa kurinda gomo rine tsvina yakajeka.
Gomo rinodzokorora rinopa maitiro akafanana akadaro kusvika kune stair run uye zvinogona kunge zviri nyore kutanga kutanga.
Stair Running Beginners
Kana usina kuita stairworkouts kare, unofanira kuronga kutanga zvishoma nezvishoma uye zvishoma nezvishoma kuvaka nguva yako uye simba. Nhandare inomhanya inoshandisa misungo iwe ungasave wakashandisa kare, uye kudarika basa rako rokutanga rokuita basa richaita kuti urege kunyanya kunetseka .
Kakawanda, ndiwo madzinza anokonzera kushungurudzika kwemashure kwekushanda kwepamusoro pamusana pechimiro chechimiro chekushushikana kwemisungo paanenge uchidzika kumatanho. Saka kana iwe uri mutsva kumatanho ekufambisa, tora zviri nyore munzira yekutanga kwekushanda kwakasiyana siyana.
Stair Running Guidelines
- Iva nechokwadi chokuti iwe unodziyidzika zvakakwana usati wasvika pamatanho ako ekumhanya.
- Tanga nekufamba nhanho imwechete pane imwe nguva kusvikira uchinaya uye uwane rhythm yako.
- Dzivisa kukwira masitepisi pamabasa ako okutanga mashoma. Tanga kufamba matanho. Sezvo iwe uchivakira kune jog, ramba uine uremu hwepamusoro nemusoro wako uye maziso achitarisa mberi kupfuura pasi pamakumbo ako.
- Usaita zvinopfuura mairi maviri stair workouts pavhiki.
- Pakupera kwevhiki matatu iwe unogona kutanga kumhanya, kana zvichida kuedza kutora matanho maviri panguva.
- Shandisa kudzoka kusvika pasi apo sezororo rako, uye woita imwe yakagadzirirwa.
- Shanda kusvika kumasero gumi kubva pakudzidzira zvichienderana nehurefu hwemasitepisi ako. Maminitsi makumi maviri nemakumi matatu ekugadzira muviri achakupa zvakawanda zvekuwedzera.
- Wedzera matanho mumutambo wako wekuita basa paunenge uchida kudzidzira mazuva ekuwedzera kana kuti chikamu chekuvhara kwekuvhadzira kwekudzidzisa
Nguva dzose rega basa rako kana ukaona chero aches, marwadzo kana zvimwe zviratidzo zvinokuvadza zviratidzo.