Kunze kwekusimbisa muviri

Kuwana maekisesaizi hakufanirwe kureva kuenda mukati meimba yekurovedza muviri. Iwe unogona kuwana kuzara kwakazara muchivanze chako wega, nhandare yemunharaunda, kana paki.

Kudzidzira kunze kunogona kupa mabhenefiti mazhinji. Inogona kubatsira kunatsiridza manzwiro ako, kukuratidzira iwe kune vhitamini D kubva kuzuva, uye kuwedzera simba rako Inopawo nzvimbo dzakasiyana-siyana dzausingawani mumba. Saka kana uri kufamba, kumhanya, kana kuchovha bhasikoro, ungango sangana nezvikomo. Izvi zvinobatsira kushanda akasiyana mhasuru mapoka uye kuwedzera kusimba kwekudzidzira kwako.

Maitiro ako anofanirwa kusanganisira matatu marudzi ekurovedza muviri:

• Aerobic kurovedza muviri. Iyi ndiyo chero mhando yekurovedza muviri inoshandisa yako hombe mhasuru uye inoita kuti moyo wako urove nekukurumidza. Vavarira kuwana kanokwana maawa maviri nemaminitsi makumi matatu ehuremu-hwekusimbisa maekisesaizi maekisesaizi svondo rega rega.
• Kutambanudza maekisesaizi. Aya maekisesaizi anotambanudza tsandanyama dzako kuti zvive nani kuchinjika uye huwandu hwekufamba mumajoini ako. Iwe unogona kutambanudza usati kana mushure mekuita mamwe maitiro ako.
• Simba kudzidziswa. Aya maekisesaizi anoita kuti tsandanyama dzako dzigadzire uye dzinobatsira kuvaka mapfupa akasimba. Edza kugadzirisa ese ako makuru masuru mapoka kanokwana kaviri pasvondo. Ingo ita chokwadi chekuzorora kwezuva pakati.

Kunyangwe zvodii mhando yekushambadza kwekunze iwe yaunosarudza, sanganisa kurovedza kubva kumapoka ese matatu. Sanganisira kurovedza muviri kwakanangana nemaoko ako, makumbo, mapfudzi, chifuva, musana, uye mhasuru dzemudumbu.

Kana usina kumboshanda kwenguva yakati, kana uine hutano, iri zano rakanaka kutaura nemupi wako wezvehutano usati watanga chirongwa chekurovedza muviri.

Kune nzira dzakawanda dzekurovedza muviri panze, mikana yacho inenge isingaperi. Sarudza chimwe chinhu chinokufadza uye chakaringana padanho rako rekugwinya. Heano mamwe mazano:

• Warm up first. Tora ropa rako kuyerera nekufamba kwemaminitsi mashanu. Wedzera simba rinotambanudza nekuunza mabvi ako kumusoro kuchipfuva chako. Kudziyisa uye kutambanudza tsandanyama dzako kunogona kubatsira kudzivirira kumwe kukuvara. Iwe unofanirwa kuenderera nekudziya kwako kudzamara muviri wako wanzwa kudziya uye wave kutanga kutuka ziya.
• Famba kana jog kune yako yekunze gym. Sarudza paki kana nhandare padyo neimba yako yako yekurovedza muviri. Nenzira iyi iwe unogona kutanga, uye kupedzisa, maitiro ako nekufamba nekukurumidza kana joko rakareruka.
• Sarudza zvigadzirwa zvako. Mabhenji epaki, miti, uye monkey mabara zvese zvinogadzira zviitwa zvekurovedza muviri. Shandisa bhenji repaki pakuita pushups, dips, uye nhanho-kumusoro. Tsoko mbariro uye matavi emiti akakosha kudhonza-kumusoro. Tsoko mbichana dzinogona zvakare kushandiswa kushandira yako abs nekukweva makumbo ako akakotamisa kumusoro kuchipfuva chako paunenge wakanamatira kubva pamaoko ako. Iwe unogona zvakare kuputira mabhanji ekudzivirira kutenderedza miti kana matanda kuti uite zviitwa zvekusimbisa.
• Funga muviri wakazara. Paunenge uchirovedza kunze, shandisa zviitwa zvinoshandisa uremu hwemuviri wako. Semuenzaniso, iwe unogona kuita squats, mapapu, pushups, dips, kugara kumusoro, uye mapuranga. Ita gumi nemashanu kudzokorora kwechiitiko chimwe nechimwe. Vaka kusvika kumatatu seti gumi nemashanu ekudzokorora pachiitwa chega chega.
• Joinha kirasi kana boka. Vanhu vazhinji vanonzwa vanokurudzirwa pavanenge vachirovedza muviri muboka. Tarisa makirasi ehutano, akadai seyoga, tai chi, kana maekisesaizi, anopiwa kunze mumapaki emuno nenzvimbo dzekutandarira. Iwe unogona zvakare kutsvaga mapoka anotarisa pamutambo waunofarira, senge kuchovha bhasikoro, kukwira, kumhanya, kukwasva, tenesi, kana Frisbee.
• Ita mabasa epamba kuverengera. Ehe, yako epanze mabasa anogona kuverenga sekurovedza muviri. Iko kusanganiswa kwegadheni, kucheka tsangadzi neinosundira mower, kudhonza masora, kana kukora mashizha kunogona kukupa muviri wakazara kurovedza muviri.
• Sanganisa iyo kumusoro. Chengetedza yako yekurovedza muviri nyowani nekusiyanisa maitiro ako nguva zhinji kazhinji. Edza mutambo mutsva kana kufamba, kukwira, kana kumhanya munzira itsva. Tora rwendo rwezuva uye ita maitiro ako kumwe kunhu kutsva.

Chero iwe paunenge uchirovedza muviri kunze, unofanirwa kutora matanho mashoma kuti uve nechokwadi chekuti unogara wakachengeteka.

• Tarisa mamiriro ekunze. Kunyange iwe uchikwanisa kurovedza muviri mumhando zhinji dzemamiriro ekunze, kupisa kwakanyanya kana kutonhora kunogona kuva nenjodzi. Mumamiriro ekunze anotonhora, pfeka muzvikamu, uye pfeka ngowani uye magurovhosi. Mumamiriro ekunze anopisa, pfeka sunscreen yakawanda, sarudza mbatya dzisina kurema, uye inwa mvura yakawanda.
• Shandisa kungwarira mumigwagwa. Famba kana jog yakatarisana netraffic iri kuuya uye pfeka zvipfeko zvinopenya kuti vatyairi vakuone. Kana uri panze kwasviba, pfeka zvipfeko zvinoonekera kana kutakura tochi.
• Gadzirira. Takura chitupa uye nharembozha, zvingangoitika.

IAmerican Council on Exercise (ACE) ine maitiro mazhinji ekurovedza muviri akanyorwa panzvimbo yayo - www.acefitness.org/education-and-resource/lifestyle/exercise-library.

Kune zvakare akawanda mabhuku ezve kurovedza muviri iwe aunogona kuita wega. Iwe unogona zvakare kuwana akasimba mavhidhiyo kana maDVD. Sarudza mabhuku kana mavhidhiyo akagadzirwa nevanhu vane hutano hwehutano. Tarisa mumwe munhu anosimbiswa neACE kana iyo American College yeMitambo Mushonga.

Fonera mupiki wako ipapo kana iwe uine chero anotevera zviratidzo panguva yekurovedza muviri:

• Kushushikana kana kurwadziwa mubhokisi rako, fudzi, ruoko, kana mutsipa
• Kunzwa kurwara kudumbu rako
• Kurwadziwa kwakanyanya
• Kutambudzika kufema kana kufema kwekufema kunyangwe iwe paunomira kurovedza muviri
• Musoro wakareruka
• Kutemwa nemusoro, kushaya simba, kuvhiringidzika, kana kuputika kwemhasuru munguva inopisa
• Kurasikirwa kwekunzwa kana kubaya pane chero nzvimbo yeganda rako munguva yekutonhora

Exercise - panze

• Kufamba kune hutano

American Council paWebhusaiti webhusaiti. Zvakakodzera chokwadi: redunhu kudzidzisa mabhesiki. www.acefitness.org/acefit/fitness-fact-article/3304/circuit-training-basics. Yakasvika Kurume 19, 2020.

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

Shanahan DF, Franco L, Lin BB, Gaston KJ, Fuller RA. Zvakanakira nharaunda nharaunda dzekurovedza muviri. Mitambo Med. 2016; 46 (7): 989-995. PMID: 26886475 pubmed.ncbi.nlm.nih.gov/26886475/.

• Exercise uye Panyama Kusimba