Index yezviri mukati pejiji
Mune ino yekupinda ye Ok Pool Reform Tichataura newe nezvekuti kushambira kunobatsira sei kuderedza uremu (kuderedza uremu).
Kutuhwina ibasa rakanaka rekuderedza uremu here?
Kana vanhu vakasarudza kuderedza uremu, chekutanga chavanacho ndechekuwana nhengo yavo yejimu.
Nekudaro, iwe haufanire kujoinha gym kuti uchinje muviri wako. Ichokwadi kuti unogona kuwana mibairo yakanaka nemitambo yaunofarira, yakadai sekushambira.
Maererano naFranklin Antonian, mudzidzisi wega uye akakodzera muviri, kushambira haisi iyo nzira yakanakisisa yekutonhodza pazuva rinopisa rezhizha, asi ndeimwe yenzira dzakanakisisa dzekuderedza uremu. Sezvo iwe waigona kumhanya, iwe unogona nyore kurasikirwa nechiyero chehuremu nerubatsiro rwekudzidzira kushambira. Zvakanaka, mushure mekushambira, unogona kudzora kana kutarisa uremu hwako uchishandisa a Calorie Calculator kuderedza uremu.
Ndezvipi zvakanakira kushambira kuderedza uremu?
Kune vanhu vazhinji, kuedza kuderedza uremu kunogona kuita sehondo inokwira. Asi pane zvakawanda zvezviitwa zvinogona kubatsira kusvetuka rwendo rwako rwekurasikirwa uremu, uye kushambira ndechimwe chazvo.
Heano zvimwe zvikonzero nei kushambira kuchigona kushanda pakurasikirwa uremu:
- Chokutanga pane zvose, kushambira ibasa guru remwoyo. Inowana moyo kupomba uye inobatsira kupisa macalorie. Mukuwedzera, kuve yakaderera kukanganisa, haikuvadzi majoini kana tsandanyama.
- Chechipiri, kushambira kunogona kubatsira kuwedzera tsandanyama. Misumbu yakasimba inobatsira kuvandudza metabolism, iyo inogona kutungamirira pakurasikirwa kukuru kwekufamba kwenguva.
- Pakupedzisira, kushambira kunogonawo kubatsira kuderedza kushushikana. Paunenge uchinetseka, muviri wako unogadzira cortisol, iyo inogona kutungamirira kuhuremu. Saka nekuderedza kushushikana kuburikidza nekushambira, unogona kukwanisa kusimudzira uremu zvisina kunanga.
Kana uri kutsvaga kurovedza muviri kuchakubatsira kuderedza uremu uye kugadzirisa hutano hwako hwose, kushambira isarudzo huru. edza nhasi
3 Mazano ekushambira ekuderedza uremu nekutuhwina
Hazvina basa kuti uri kushambira kuderedza uremu, kuwedzera tsandanyama toni, kana kutochinja maekisesaizi ako, pano tinokurukura zvakanakisa zvaunowana mushure mekushambira kuti udzike uremu.
1st zano: Shamba mangwanani usati wadya
- Zvakanaka, kushambira mangwanani hakuna kunaka kune wese munhu, zvisinei, zvakakosha kuti uedze kana uine dziva pamberi pebasa. Kumuka mangwanani uye kuenda kunoshambira kuchabatsira kuti muviri wako uve nekukurumidza wakagadzirira kushandisa mafuta anochengeta mumuviri kuti uwane simba. Nick Rizzo, Mudzidzisi uye Mutungamiriri weFitness paRunRepeat.com anoti, "Kushambira hakusi kungoita zvakanaka cardio workout, asiwo muviri wose wekurovedza muviri, saka unogona kuwana mibairo mikuru kubva kwairi." Uye iwe unogona kuonesa izvi mhedzisiro neiyi yemahara online uremu kurasikirwa Calculator.
kushambira zvakasimba uye nekukurumidza
- Paunenge uchangotanga, kushambira kunopisa macalorie akawanda kubva mumuviri. Asi kana unyanzvi hwako hwekushambira huri nani uye iwe unowedzera kushanda zvakanaka, ipapo kurova kwemwoyo wako hakuwedzere zvakanyanya. Maererano naJohnson, kushambira zvakanyanya uye nekukurumidza kuti uchengetedze kurova kwemwoyo wako. Iwe unogona kupfeka inodzivirira mvura yekusimba tracker kuti uone kurova kwemwoyo wako paunenge uchituhwina. Yeuka kuti chinangwa chako chemoyo chinofanira kunge chiri 50 kusvika ku70 muzana yehuwandu hwemwoyo wako panguva yekudzidzira-kusimba. Nekudaro, iwe unogona kufungidzira kuti mangani macalorie aunoda kupisa kuti udzike uremu nerubatsiro rwemahara online uremu kurasikirwa Calculator.
Chinja maitiro ako ekutuhwina
Kana uri kushambira panguva imwe chete uye uchishandisa nzira imwe chete kakawanda, muviri wako unogona kupedzisira wasvika pane imwe nhanho. Iyo inzira yakanaka kana iwe uchibuda munzvimbo yako yekunyaradza uye kugadzirisa maitiro ako kuti ushandise akasiyana mhasuru mapoka, sezvo zvichibatsira kuwedzera mhedzisiro yako. Iwe unogona zvakare kutarisa mhedzisiro yako uchishandisa online uremu uremu Calculator.
Unofanira kushambira kakawanda sei kuti uone zvabuda?
Iko hakuna mhinduro imwechete kumubvunzo uyu, sezvo kuwanda kwekushambira kunodiwa kuti uwane mibairo kunosiyana zvichienderana nezvinangwa zvako.
Nekudaro, nyanzvi zhinji dzinokurudzira kushambira kanenge katatu pasvondo kana iwe uchida kuona kuvandudzwa kwakakosha padanho rako rekusimba.
Kushambira ibasa guru rekuita muviri, rinopa zvese aerobic uye kuramba kudzidziswa. Mukuwedzera, iyo yakaderera-inokanganisa, iyo inoreva kuti haina kukanganisa majoini. Kana iri nguva yako yekutanga kushambira, unogona kutanga nekushambira kamwe kana kaviri pasvondo. Paunenge uchinge wagadzira simba rako, unogona kuwedzera kuwanda kwekushanda kwako. Rangarira kuti iwe unofanirwa kuteerera kune muviri wako uye kutora zororo paunenge uchiada; Kana iwe ukatevera purogiramu yenguva dzose yekushambira, iwe zvechokwadi uchaona migumisiro munguva pfupi.
Kutuhwina ibasa rakanakisa rekuderedza uremu, sezvo mvura ichipa kurwisa kwechisikigo kunobatsira kuvaka tsandanyama uye kupisa macalorie.
Kushambira kunopawo rubatsiro rwakawedzerwa rwekuita zvishoma-kukanganisa, zvichiita kuti zvive nyore pamajoini pane mamwe maitiro ekuita aerobic. Kushambira kunogona kukubatsira kupisa kusvika ku500 makorikori paawa, zvichienderana nekusimba kwekurovedza muviri.
Kutuhwina ikurovedza muviri kwakanaka here kune vanotanga kana avo vakafuta kana vakafuta?
Kana zvasvika pakushanda kunze, pane zvakawanda zvakasiyana sarudzo dzekusarudza kubva.
Vamwe vanhu vanosarudza ma-high-intensity workouts anowedzera kurova kwemwoyo yavo, asi vamwe vanosarudza zviitwa zvakaderera zviri nyore pamajoini.
Kushambira isarudzo huru kune vanhu veese mazinga ekusimba, uye ine akati wandei akasiyana mabhenefiti.
Kune vanotanga kana avo vakafutisa kana vakafutisa, kushambira isarudzo yakanaka nekuti ibasa rakaderera rine hunyoro pamajoini.
Uyezve, kushambira ibasa rakakura remuviri, rinopa kurovedza muviri kwakanyatso kutenderedza kunogona kubatsira toni uye kuvaka tsandanyama. Uye nekuti mvura yakakora kupfuura mhepo, kushambira kunopa hushingi hunogona kubatsira kuvaka simba uye kusimba.