Chinonyanya kukosha pakurovedza muviri

Maekisesaizi uye kurovedza muviri inzira huru dzekunzwa zviri nani, kusimudzira hutano, uye kunakidzwa. Kune marudzi maviri emitemo yekurovedza muviri kune vanhu vakuru vane hutano:

? Cardio Training
Wana angangoita 150 maminetsi epakati-kusimba maekisesaizi kana 75 maminetsi ekusimba-kusimba maekisesaizi pasvondo kana kumwewo pakati pezviviri. Inokurudzirwa kuenzanisa kushanda kwevhiki kwevhiki kwesimba kwehafu yeawa pazuva. Kuti upe hutano hwakakura uye rubatsiro nekurasikirwa nekurema kana kuchengetedza, mashoma e300 maminetsi pasvondo anokurudzirwa. Zvakadaro, kunyangwe kuita kushoma kwemuviri kwakanakira hutano hwako uye hakufanirwe kuve mutoro pahupenyu hwako.

? Kudzidzira Simba
Simba-dzidzisa mapoka makuru emhasuru kaviri pasvondo. Chinangwa ndechekuita seti imwe chete yezviitwa zveboka rega rega retsandanyama uchishandisa huremu hwakakwana kana nhanho yekuramba. Wakaneta mhasuru dzako mushure mekudzokorora ka12 kusvika ku15.

Pakati nepakati-kusimba kurovedza muviri kunosanganisira zviitiko zvakaita sekufamba nekukurumidza, kuchovha bhasikoro, uye kushambira. High-intensity cardio inosanganisira zviitiko zvakadai sekumhanya, bhokisi, uye cardio dance. Kudzidziswa kwesimba kunogona kusanganisira mabasa akadai sekushandisa zviyereso, zviyereso zvemahara, mabhegi anorema, uremu hwako, kana kukwira dombo.
Kana iwe uchida kuderedza uremu, svika kune chaiyo kugwinya zvinangwa, kana kuwana zvakawanda kubva mazviri, ungangoda kuwedzera imwe ine mwero cardio.
Yeuka kubvunza chiremba wako usati watanga chirongwa chitsva chekurovedza muviri, kunyanya kana iwe usina kujeka nezvehutano hwako, wanga usingaite maekisesaizi kwenguva yakareba, kana uine matambudziko ehutano asingaperi akadai sechirwere chemoyo, chirwere cheshuga kana majoini Kuzvimba, nezvimwewo, kana mamiriro ari pamusoro anoitika, ndapota shandisai pasi pekutungamirirwa nachiremba. Chinangwa chedu ndechekuita kuti muviri uve neutano hwakanaka.

1. Dzidzira kudzora uremu

Kuita maekisesaizi kunogona kubatsira kudzivirira kuwedzera uremu kana kubatsira kuchengetedza uremu. Paunenge uchiita basa remuviri, unopisa macalorie. Kunyanya kurovedza muviri, ndiko kuwedzera macalorie aunopisa.

Inogadzirisa metabolic basa kuburikidza nekuvaka tsandanyama uye inosimudzira kuparara kwemafuta uye kushandiswa. Tsandanyama inosimudzira kutora uye kushandiswa kwemahara fatty acids muropa. Kuvaka tsandanyama kunowedzerawo kushandiswa kweglucose muropa, kudzivirira kushandurwa kweshuga yakawandisa kuita mafuta, nokudaro kuderedza kuumbwa kwemafuta. Kuita maekisesaizi kunowedzera kuzorora kwemetabolism rate (RMR), iyo inogona kukanganisa mafuta metabolism nekukanganisa neuro-humoral regulatory system yemuviri. Kudzidzira muviri kunogona kukanganisa mafuta metabolism nekuvandudza cardiorespiratory fitness.

2. Kusimbisa muviri kunobatsira kurwisa mamiriro ehutano uye zvirwere

? Kuderedza njodzi yechirwere chemoyo. Kuita maekisesaizi kunosimbisa mwoyo wako uye kunonatsiridza kufamba kwako. Kuwedzera kuyerera kweropa kunokwidza mazinga eokisijeni muropa rako. Izvi zvinobatsira kuderedza njodzi yechirwere chemoyo senge high cholesterol, coronary artery disease uye heart attack. Kugara uchirovedza muviri kunogonawo kuderedza BP uye triglyceride mazinga.

? Inobatsira muviri wako kudzora shuga yeropa uye insulin mazinga. Kuita maekisesaizi kunogona kuderedza mazinga eshuga yako uye kubatsira insulini yako kushanda zviri nani. Izvi zvinogona kuderedza njodzi yako ye metabolic syndrome uye Type 2 chirwere cheshuga. Kana iwe uchitova neimwe yeaya mamiriro, kurovedza muviri kunogona kukubatsira iwe kuzvibata.

3. Kuita maekisesaizi kunobatsira kuvandudza mafungiro

Vanhu vanoita maekisesaizi nguva dzose vanogadzikana mupfungwa, vanonzwa simba rakawanda muzuva rose, vanorara zvakanyanya usiku, vane ndangariro dziri nani, uye vanonzwa vakasununguka uye vane tariro pamusoro pavo nehupenyu hwavo.

Kurovedza muviri nguva dzose kunogona kuva nemigumisiro yakanaka pakuora mwoyo, kufunganya, uye ADHD. Inobvisawo kushushikana, inovandudza ndangariro, inokubatsira kurara zvirinani, uye inokwidziridza manzwiro ako ese. Tsvagiridzo inoratidza kuti kurovedza muviri kwakaringana kunogona kuita mutsauko chaiwo, uye haufanirwe kuita kuti maekisesaizi ave mutoro kuhupenyu hwako. Hazvina mhosva zera rako kana nhanho yekusimba, iwe unogona kudzidza kushandisa maekisesaizi sechishandiso chine simba chekugadzirisa nyaya dzehutano hwepfungwa, kuwedzera simba rako, kugadzirisa mafungiro ako, uye kuwana zvakawanda kubva muhupenyu hwako.

4. Kushanda kunze kunogona kunakidza ... uye kushamwaridzana!

Kuita maekisesaizi uye kuita zvokusimbisa muviri zvinogona kunakidza. Vanokupa mukana wekuzorora, kunakidzwa nekunze kana kungoita zvinhu zvinoita kuti ufare. Kuita zvemuviri kunogona zvakare kukubatsira kuti ubatane nemhuri kana shamwari munzvimbo inonakidza yekushamwaridzana.

Saka, tora kirasi yeboka, enda kunokwira, kana kurova gym kuti uwane shamwari dzine pfungwa dzakafanana. Wana basa remuviri raunofarira uye riite. kufinha? Edza chimwe chinhu chitsva kana kuita chimwe chinhu neshamwari kana mhuri.