Isu tose tinoedza kuziva kuti tingabatana sei nekushanda kwedu kwatinoda vhiki imwe neimwe - cardio , simba yekudzidzisa , kushanduka kwezvinhu , pfungwa-mutumbi ... urongwa hunoratidzika susingagumi.
Nezvirongwa zvakabatikana uye mabasa mazhinji akadai kuti uite, unganetseka kana zvakakosha kusonganisa kushanda kuchengetedza nguva uye kuwana zvose zvaunoshanda iwe.
Mhinduro ndeyechokwadi hongu neine caveat: chero bedzi ichienderana nezvinangwa zvako.
Nyanzvi dzakawanda dzinofunga kuti zvakanakisisa kuchengetedza cardio uye simba kudzidzisa zvakasiyana kuitira kuti iwe upe simba rako rose nekushingaira kune rumwe rudzi rwekudzidzira. Kana iwe uchibatanidza vaviri vacho muchikoro chimwechete, dzimwe nyanzvi dzinofunga kuti chipi nechipi chamunoita rwechipiri chichatambura zvishoma sezvo iwe une simba guru pakutanga kwekuvhima kwako.
Zvisinei, kunze kwekunge uri kuedza kuva muumbi wekugadzira muviri kana mufambiro wekufananidzira, haufaniri kunge wakaoma zvakanyanya pamusoro pekushanda kwako nguva.
Maitiro aunoita kushanda kwako anowedzera pane purogiramu yako pane chimwe chinhu uye, kune vazhinji vedu, hatisi nguva dzose yekuita basa rakasiyana uye tichiri kuwana zvidzidzo zvedu muvhiki imwe neimwe.
Kunyanya, ndiani anoda kutsvaira kaviri pazuva? Vakawanda vedu hatina chido chekuwedzera nguva yekushanda kana yekuwedzera mbatya.
Mazano ekugadzirisa Your Cardio uye Simba Workouts
Kana uri kuedza kuwana nzira yekubatanidza kushanda, ndine mazano akasiyana siyana kwauri.
Uye, haufaniri kusungirirana nemumwe. Kana iwe uine vhiki yakabatikana, unogona kuita cardio nesimba mune imwecheteyo yekugadzirisa kana kusunga nekudzidzira kwedunhu.
Kana uine nguva yakawanda vhiki imwe chete, unogona kuita zvakasiyana nekushanda. Kubatanidza zvinhu zvakakosha inzira yakanakisisa yekuchengeta muviri wako uchifungidzira uye unovhara chiito chekushushikana.
Chokusarudza 1: Ita Cardio uye Simba pane Mazuva Akasiyana
Nechisarudzo ichi, unogona kugumisa kushandisa nguva dzakawanda kuti ukwanise kuita zvose zvaunenge uchiita, asi rimwe nerimwe rinoita basa rinowana simba rako rose nekucherechedza uye unogona kufara kuita chimwe chinhu chakasiyana zuva rimwe nerimwe. Chirongwa chemuenzaniso chinogona kuva:
- Muvhuro : Boredom Buster Cardio
- Chipiri : Total Body Strength
- Chitatu : 30-Minute Cardio
- China : 10-Minute Yoga
- Chishanu : Total Body Strength
- Mugovera : Kukwidziridzwa Kwepamusoro kweAerobic Intervals
Sarudzo 2: Ita Cardio uye Simba panguva dzakasiyana pazuva
Somuenzaniso, cardio mangwanani, simba masikati. Nechinhu ichi, iwe unopa muviri wako mukana wekuzorora usati waita basa rechipiri. Iko kunopera, hongu, kuve nekushanda kwekuita basa kaviri mune rimwe zuva iro rinoda zvose nguva uye simba. Heano purogiramu yekuenzanisira:
- Muvhuro: 30-60-90 Kupera Chikamu chekudzidzisa , Piramidhi yeMuviri Pasi manheru
- Chipiri: 35-Minute Cardio am, Upper Body Pyramid manheru
- Chitatu: Treadmill Cardio Circuit am, Core pm
- China China: Piramidi Muviri uye Stretch am
- Chishanu: Low Impact Tabata Workout ini, Upper Body Pyramid manheru
- Mugovera: Basic Endurance Cardio Workout
Sarudzo 3: Ita Cardio uye Simba Panguva Yechikoro Chaicho
Iyi nzira inobvumira zvimwe kugadzirisa, kunyanya kana une purogiramu yakabatikana.
Paunobatanidza cardio nesimba, sarudza basa raunonyanya kukoshesa kwauri uye uriite pakutanga.
- Muvhuro: 30-Minute Cardio uye Lower Body
- Chipiri: 35-Minute Cardio uye Upper Body
- Chitatu: Yoga neCore
- China: Cardio Medley Workout uye Muviri Wakadzika
- Chishanu: High Intensity Tabata Workout neChikwata Chepamusoro
Sarudzo 4: Ita Musanganiswa
Hapana chikonzero iwe unofanirwa kutevera purogiramu imwechete yekudzidzisa nguva yose. Kana uine nguva yakawanda vhiki imwe, edza kushandura kushanda zuva rimwe nerimwe. Kana iwe uri kuenda kubasa mangwanani-ngwanani masikati, uwedzere mune simba kana kuti cardio routine mushure mebasa. Iva neunyanzvi uye iwe uchawana nzira dzakawanda dzokugadzirisa zvaunoshanda.
- Muvhuro: 30-60-90 Kupera Chikamu chekudzidzisa, Piramidhi yeMuviri Pasi manheru
- Chipiri: 35-Minute Cardio uye Upper Body, basa rakadaro
- Chitatu : 10-Minute Yoga neCore, basa rakadaro
- China: 30-60-90 Kupedza Basa
- Chishanu : Total Body Strength
- Mugovera : Low Impact Tabata Workout
Sarudzo 5: Ita Basa Rokufambira
Cardio uye masvingo ane simba anokubvumira kuti ubatanidze maitiro maviri ekushanda paunenge uchitsva kanori, iyo yakakwana sarudzo kana iwe uri pfupi panguva.
Iye zvino, pane zvimwe zvingabatsira kune kuita cardio nesimba pamwe chete mubasa rimwechete. Chimwe chidzidzo chakabudiswa mu Journal of Physiological Anthropology uye Applied Human Science chakadzidza vakadzi makumi maviri nevakadzi vakagoverwa kuita mapoka ezvidzidzo zvakasiyana. Vakaona kuti kubatanidza simba uye cardio zvakaderedza maronda mafuta kupfuura cardio chete.
> Kwakabva:
Park S, Park J, Kwon Y, Kim H, Yoon, Park H. Migumisiro yekubatanidza aerobic uye kudzivirira maitiro ekudzidzira pamakumbo emimba muvakadzi vane makore akawanda. Zvinyorwa zvehutano anthropology uye kushandiswa kwesayenzi yevanhu. 2003; 22 (3): 129-35.