Kudzidzira pabhajeti

Iwe haudi mutengo unodhura wemitezo yekurovedza muviri kana zvigadzirwa zvemhando yepamusoro kuti ugare uchirovedza muviri. Uine hushoma hwekugadzira, iwe unogona kuwana nzira dzakawanda dzekurovedza mari shoma kana kusatombowana mari.

Kana iwe uine chirwere chemwoyo kana chirwere cheshuga, ita chokwadi chekutarisa nemupi wako wezvehutano usati watanga kurovedza muviri.

Kufamba ndeimwe yenzira dziri nyore uye dzisingadhuri dzekurovedza muviri. Zvese zvaunoda ibhutsu dzakanaka. Kufamba kunokupa kubatira kukuru uko iwe unogona kuenderana neako wega mwero wehutano. Uyezve, unogona kuwana nzira dzakawanda dzekuwedzera kufamba kune zuva rako:

• Fambisa imbwa
• Famba nevana vako, mhuri, kana shamwari
• Ita mall kufamba mune yakaipa mamiriro ekunze
• Famba kuenda kubasa, kana kubva pabhazi kana pevhu panzira uye ufambe chikamu chenzira
• Tora kufamba masikati kana pabreak rako rekuzorora
• Famba kuenda kune dzimwe nzvimbo uye kumisangano
• Joinha kirabhu yekufamba

Ingo ita shuwa kuti uri kufamba uchimhanya zvakakwana kuti ubatsire hutano hwako. Kana uchikwanisa kutaura, asi usingaimbe mazwi aunofarira, uri kufamba zvishoma nezvishoma. Tanga neiyi nhanho, uye enda nekukurumidza sezvo iwe uchikwana. Iwe unogona zvakare kutenga pedometer iyo inoteedzera nhanho dzako. Vazhinji vanoverenga macalorie akapiswa uye kureba, futi.

Iwe haudi inodhura maekisesaizi magiya uye zvishandiso kuti uve neimba yekurovedza muviri. Nekuita zvakanyanyisa pane izvo zvauinazvo, unogona kushandira kunze kwemba pasina kutyora bhangi.

• Shandisa magaba kana mabhodhoro sehuremu. Gadzira zviyereso zvako uchishandisa zvinhu zvemumagaba kana nekuzadza mabhodhoro esoda akashandiswa nemvura kana jecha.
• Gadzira yako wega ekudzivirira mabhendi. Nyeredzi dzekare kana matinji anoita zvinotsiva zvakakura zvemabhendi ekudzivirira.
• Shandisa zvigaro nezvigaro. Macheya anogona kushanda seanobatsira pakuita zvimwe zviitwa, sekusimudza makumbo. Chigaro chakadzika, chakasimba chinogona kushandiswa pakudzidzisa nhanho.
• Rova masitepisi. Ndiani anoda stair muchina iwe uine yechinyakare mhando mumba mako? Iwe unogona kugadzira yako yako kukwira masitepisi nekufamba kumusoro uye kudzika masitepisi ako. Ridza mimwe mimhanzi kuti urambe uchienda, uye wedzera Workout yako nenziyo nguva dzese.
• Tora maDVD ehutano kana mitambo yemavhidhiyo. Tarisa makopi akamboshandiswa kana kuakwereta kubva kuraibhurari yako yemuno.
• Tarisa zvishandiso zvakashandiswa. Kana iwe uine mari shoma yaunoshandisa, unogona kuwana madhiri pane akashandiswa michina yemafitness pakutengesa yadhi uye zvitoro zvinotengesa zvinhu.
• Chengetedza zvinhu zvisingadhuri zvehutano. Kutenga zvishandiso zvidiki zvekusimbisa muviri kunogona kukubatsira kusiyanisa kurovedza muviri. Bhora rekusimbisa muviri rinogona kubatsira kusimbisa yako abs uye nekuvandudza yako muyero. Shandisa tambo yekusvetuka kune yakakura cardio Workout.
• Shandisa tekinoroji. Unoda rubatsiro rudiki kuronga yako yekurovedza kana kugara uchikurudzirwa? Shandisa smart foni mapurogiramu kana mapurogiramu epakombiyuta kuti akubatsire kuronga nekucherechedza kushanda kwako. Mazhinji akasununguka, uye mamwe anodhura mari shoma chete.

Kunyangwe iwe uchishanda mukati meimba kumba kana kunze, kune akawanda maekisesaizi iwe aunogona kuita ayo anoshandisa yako wega uremu hwemuviri kuti ikubatsire iwe kurira mhasuru. Izvi zvinosanganisira:

• Lunges
• Squats
• Push-ups
• Crunches
• Jumping jacks
• Gumbo kana ruoko runosimudza

Kuti uve nechokwadi chekuti unoshandisa fomu yakakodzera, enda kune raibhurari yekurovedza online kune iyo American Council paKurovedza muviri. Ivo zvakare vane sampuro yekurovedza maitiro aungaedza.

Mitambo yakawanda uye zviitiko zvakasununguka kana zvinodhura zvishoma kutanga nazvo.

• Makirasi emahara. Maguta mazhinji nemataundi anopa emahara makirasi ehutano kune veruzhinji. Tarisa bepa rako remuno kana kutarisa online kuti uwane zviripo munharaunda yako. Vakwegura vakuru vanogona kuwana makirasi asingadhuri kunzvimbo yemunharaunda yepamusoro.
• Shandisa matare emunharaunda. Nharaunda zhinji dzine veruzhinji basketball uye matareti etennis.
• Enda kunotuhwina. Tsvaga dziva remuno kana nyanza woenda kunoshambira.
• Edza dzimwe sarudzo dzemutengo wakaderera. Edza kusvetuka muchando, kumhanya, kukwira, volleyball, kana mu-online skating. Kunyangwe kuchovha bhasikoro kunotengeka kana iwe ukabvisa guruva bhasikoro rekare kana kutenga raakamboshandisa.

Exercise - bhajeti; Kurera huremu - Exercise; Kufutisa - kurovedza muviri

American Council paWebhusaiti webhusaiti. Rovedza raibhurari. www.maface.org/acefit/fitness-for-me. Yakasvika munaApril 8, 2020.

Arnett DK, Blumenthal RS, Albert MA, uye al. 2019 ACC / AHA Nhungamiro pane yekutanga kudzivirira chirwere chemoyo: chirevo cheAmerican College yeCardiology / American Heart Association Task Force paKiriniki Yekudzidzira Maitiro. Kutenderera. 2019; 140 (11): e563-e595. PMID: 30879339 pubmed.ncbi.nlm.nih.gov/30879339/.

Buchner DM, Kraus WE. Chiitwa chemuviri. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chits. 13.

• Exercise uye Panyama Kusimba