Chiitwa chemuviri

Chiitwa chemuviri - icho chinosanganisira mararamiro anoshanda pamwe nekurovedza muviri - pamwe nekudya zvakanaka, ndiyo nzira yakanakisa yekuramba uine hutano.

Iyo inoshanda chirongwa chekurovedza muviri inoda kuve inonakidza uye kukuchengetedza iwe kukurudzira. Zvinobatsira kuva nechinangwa.

Chinangwa chako chingave kuva:

• Chengetedza hutano mamiriro
• Deredza kushushikana
• Kuvandudza kusimba kwako
• Tenga mbatya mune saizi diki

Yako chirongwa chekurovedza muviri inogona zvakare kuve nzira yakanaka yekuti iwe ugare pamwe chete. Kutora makirasi ekurovedza muviri kana kurovedza pamwe neshamwari zvese inzira dzakanaka dzekudyidzana.

Unogona kunge uine nguva yakaoma kutanga maitiro ekurovedza muviri, asi kana ukangotanga, unogona kutanga kuona zvimwe zvakanaka, zvakadai se:

• Zviri nani kudzora huremu hwako uye chishuwo
• Kuvandudza kugwinya, zvichiita kuti zvive nyore kuita zviitiko zvezuva nezuva
• Kuvandudza kurara
• Kuwedzera kuvimba mukati mako
• Njodzi yakaderera yechirwere chemwoyo, chirwere cheshuga, uye kuwedzerwa kweropa

KUTANGA

Iwe haufanire kujoina gym yekurovedza muviri. Kana usina kurovedza muviri kana kushanda kwenguva yakareba, tanga zvishoma nezvishoma kudzivirira kukuvara. Kutora kufamba kwakasimba kwemaminetsi gumi pavhiki kutanga kwakanaka.

Edza kujoina yekutamba, yoga, kana karate kirasi kana ichikufadza. Iwe unogona zvakare kujoina baseball kana bowling timu, kana kunyangwe boka rezvitoro-rinofamba. Hunhu hwemagariro emapoka aya hunogona kupa mubayiro uye kukurudzira.

Chinhu chakakosha ndechekuita maekisesaizi iwe aunogona kuchengeta uye kunakidzwa.

CHERECHEDZO CHINOKOSHA: Taura nemupi wako wezvehutano usati watanga chirongwa chekurovedza muviri kana:

• Iwe une chirwere cheshuga, chirwere chemwoyo, chirwere chemapapu, kana chimwe chirwere chenguva refu
• Iwe wakanyanya kufutisa
• Iwe hauna kunge wakashanda zvakanyanya nguva pfupi yadarika
• Iwe unorwadziwa pachipfuva kana kufema kwekufema kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge
  

GADZIRA BASA RENYAMA MUIYO YAKO INOGARA 

Hupenyu hwakareruka shanduko hunogona kuita mutsauko mukuru nekufamba kwenguva.

• Kubasa, edza kutora masitepisi pachinzvimbo cherevheta, kufamba uchidzika nehoro kuti utaure newaunoshanda naye panzvimbo yekutumira email, kana kuwedzera kufamba kwemaminetsi gumi- kusvika makumi maviri panguva yekudya kwemasikati.
• Paunenge uchimhanya nenzvimbo, edza kupaka kumucheto kwekupedzisira kwekupaka kana pasi pemugwagwa. Kunyangwe zvirinani, famba kuenda kuchitoro kana dzimwe nzvimbo dziri pedyo.
• Kumba, ita mabasa akadai sekutsvaira mota, kuwacha mota, kurima gadheni, kukora mashizha, kana kufoshora sinou.
• Kana iwe ukakwira bhazi kana zvimwe zvifambiso zveruzhinji, buruka chiteshi chimwe usati wamira wenguva dzose uye famba iyo yasara yenzira.

DEREDZA YAKO SCREEN NGUVA

Kugara kwemaitiro zvinhu zvaunoita iwe wakagara wakagara. Kuderedza maitiro ako ekugara kunogona kukubatsira kuti uremerwe uremu. Kune vanhu vazhinji, nzira yakanakisa yekudzora maitiro ekugara ndeyekuderedza nguva yavanopedza vachiona TV uye vachishandisa komputa nemimwe michina yemagetsi. Zvese izvi zviitiko zvinodaidzwa kuti "skrini nguva."

Dzimwe nzira dzekudzora nguva yekuvhara ndeiyi:

• Sarudza 1 kana 2 TV zvirongwa zvekutarisa, uye dzima TV kana ivo vapera.
• Usachengetedze TV nguva dzese kune ruzha rwemberi - ungazopedzisira wagara pasi uchiona. Vhura radio pane. Unogona kusimuka uchiita zvinhu zvakatenderedza imba uye uchingoteerera redhiyo.
• Usadye iwe uchiona TV.
• Tora mabhatiri kunze kweTV yako remote control uye simuka kuti uchinje chiteshi.
• Usati wabatidza TV, tora imbwa yako kana imbwa yemuvakidzani kufamba. Kana iwe uchizopotsa chako chaunofarira show, chinyorwa icho.
• Tsvaga zviitiko zvekutsiva kuona TV. Verenga bhuku, tamba mutambo webhodhi nemhuri kana shamwari, kana kutora manheru ekubika kirasi.
• Shanda pane kurovedza muviri kana iyo yoga bhora iwe uchiona TV. Iwe uchapisa macalorie. Kana, gadzira yakamira bhasikoro kana treadmill pamberi peTV yako woishandisa iwe uchiona.

Kana iwe uchida kutamba mitambo yemavhidhiyo, edza mitambo inoda kuti iwe utamise muviri wako wese, kwete chete zvigunwe zvako.

UNODA BASA RAKANYANYA SEI?

Iyo Zvepanyama Chiitiko Nongedzo yevaAmerican inokurudzira kuti vanhu vakuru vawane huwandu hwemaminetsi zana nemakumi matatu kusvika mazana matatu pasvondo rekuita zvine mutsindo, kana maminitsi makumi manomwe neshanu nemakumi mashanu pasvondo rekuita nesimba. Iwe unogona zvakare kusangana nekurudziro iyi nechiyero chakaenzana chekubatanidza zvine mwero uye zvakanyanya basa. Kusimbisa mhasuru, kunodaidzwa zvakare kuti kudzidziswa kwesimba, kudzidzira kuramba, kana kutsungirira kurovedza muviri, kunofanira kuitwawo mazuva maviri kana anopfuura pasvondo

Sezvo iwe paunenge uchiwedzera kukodzera, unogona kuzvinetsa nekuwedzera kusimba kwechiitwa chako nekuenda kubva pachiedza kuenda kune zvine mwero chiitiko. Iwe unogona zvakare kuwedzera iyo yakawanda yenguva iwe yaunorovedza.

Kurudziro yekusimba; Kuita - kurovedza muviri

• Kurovedza muviri kunogona kudzikisa BP
• Aerobic kurovedza muviri
• Kubatsirwa kwekugara uchirovedza muviri
• Kuchinja muviri
• Isometric kurovedza muviri
• Exercise uye zera
• Rovedza muviri neshamwari
• Kurovedza muviri - chishandiso chine simba
• Chiitwa chemuviri - mushonga wekudzivirira
• Kurovedza muviri uye kurova kwemoyo

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

Piercy KL, Troiano RP, Ballard RM, et al. Nhungamiro yezvepanyama yevaAmerican. JAMA. 2018; 320 (19): 2020-2028. PMID: 30418471 www.ncbi.nlm.nih.gov/pubmed/30418471.

Ridker PM, Libby P, Kurapa JE. Zviratidzo zvengozi uye chekutanga kudzivirira chirwere chemwoyo. Mune: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsuwa 45.