5 Inokatyamadza Nzira Kushushikana Kunokanganisa Kushanda Kwako

Zvemukati

• Kushushikana Kunokanda Pamutambo Wako weGym
• Kushungurudzika Kunotadzisa Kudzoreredza Kwako
• Kushungurudzika Kunoderedza Kuwana Kwako Kwekusimba
• Kushungurudzika Kunodzivirira Kuonda
• Kushushikana Kunogona Kukupa Iwe Kuwedzera Kusundidzira
• Ongororo ye

Kurwa nemurume wako kana kuve neunyanzvi hwako (kana saka iwe waifunga) mazano akakwenenzverwa mumusangano anogona kukumanikidza kuti utungamire wakananga kuimba yekuremerwa kana nzira inomhanya-uye nechikonzero chakanaka. Chikamu chakakomba cheziya chinodzora kushushikana, kusunungura kusagadzikana uye kutsamwa, uye kuwedzera mwero wekunzwa-wakanaka makemikari ehuropi anosanganisira endorphins.

Asi kure nekudzima mumwe nemumwe kunze, kushushikana kwepfungwa uye kurovedza muviri zvine hukama hwakaomesesa-uye kwete hunowirirana nguva dzose. Dambudziko rehukama kana kumanikidzwa pahofisi zvinogona kukanganisa pfungwa dzako uye kukurira muviri wako, kukanganisa maitiro ako ekurovedza muviri uye kukudzivirira iwe kuti usvike pakukora uye kurema-kurasikirwa zvibodzwa. Asi sainzi inoratidza kuti iwe unogona kudzidza kudzikisira kushushikana kuti ubudirire kubudirira kwako mune yekurovedza muviri-uye kunze kwayo.

Kushushikana Kunokanda Pamutambo Wako weGym

Kufunga

Paunenge wakatarisana nenguva dzakakura kana kurarama nedambudziko remhuri, spin kirasi dzimwe nguva inodonha pane zvaunokoshesa runyorwa. Yale University vatsvaguriri vakatarisa zvese zvidzidzo zvavaigona kuwana pamusoro pekushushikana uye maitiro ekurovedza muviri, uye matatu-echina akaratidza kuti vanhu vari pasi pekumanikidzwa vanowanzo regedza kuita zvekuita uye vanopedza yakawanda nguva vakagara. Mune imwe yeongororo dzakadzokororwa, vatori vechikamu vaive 21 muzana kushomeka kwekushanda kunze nguva dzekushushikana-uye makumi matatu neshanu muzana mukana wekuomerera kune yavo sweat purogiramu pamakore mana anotevera.

Zvibudise pachena: Kuita maekisesaizi tandem nemamwe maitiro ekudzora kushushikana sekufema kwakadzika kunogona kuwedzera mukana wekuti utevere tsika yenguva dzose yekurovedza muviri, vanyori vezvidzidzo vanoratidza. Edza kufungisisa kwekufamba, kwaunotarisa kunyatsoteerera mweya wako uye zviri kuitika zvakakukomberedza iwe uchikwira. Kana kunyangwe zvakapusa: kunyemwerera paunenge uchidikitira. Chidzidzo mu Sayenzi Yepfungwa inoratidza kunyangwe kunyepedzera kwehafu-kunyemwerera kunogona kudzikisira kurova kwemoyo wako uye kudzikamisa kushushikana kwako kupindura ipapo ipapo, pamwe nekuti kumutsa mhasuru dzechiso dzakabatanidzwa mukutaura kunofara kunotumira meseji inofadza-inokurudzira kuuropi hwako.

Kushungurudzika Kunotadzisa Kudzoreredza Kwako

Kufunga

Zvakajairika kuti unzwe kurwadziwa zuva rakatevera bootcamp. Asi kana iyo yekupedzisira-mhedzisiro ikanonoka uye iwe ukachinja fomu rako kuita simba kuburikidza neako anotevera kurovedza muviri, iwe unowedzera mukana wako wekukuvara. Vanhu vakati vaishushikana vainzwa kuneta zvakanyanya, kurwadziwa, uye kushaya simba pamaawa makumi maviri nemana mushure mekurovedza muviri kwakaomarara pane avo vaiti kudzvinyirira kwehupenyu kushoma, zvinoenderana nekudzidza Journal of Strength uye Conditioning Research. Vatsvagiri vanofungidzira kuti zvinodiwa nepfungwa zvekushushikana zvinotorera muviri wako zviwanikwa zvakakosha. sanganisa izvo nekuoma kwakasimba, uye hapana chauchasara mutangi.

Zvibudise pachena: Ita shuwa kuti wapora zvakakwana kubva kune kamwe chete kushanda nesimba usati waita chimwe chikamu-chepamusoro-soro, anodaro Matt Laurent, Ph.D., mutevedzeri wepurofesa wesainzi yekurovedza muviri paBowling Green State University. Shandisa chikero chake chekudzoreredza chiri nyore kuyera chimiro chako: Paunenge uchidziya, funga nezve nguva yekupedzisira pawakaita kurovedza muviri kwakafanana, uye zvitarise pachiyero che zero kusvika ku10 kana uchizokwanisa kuchipwanya zvakare panguva ino. Kana iwe ukazviverengera iwe shanu kana yepamusoro-zvinoreva iwe unogona kupedzisa iyi Workout nezve uye kana zvirinani pane yekupedzisira nguva-wakanaka kuenda. Asi kana iwe uchinzwa sekunge iwe unenge uchingodhonza kuburikidza (zero kusvika ina), funga kucheka chikamu chako chipfupi kana kutora yakaderera-yakasimba maitiro seyoga.

Kushungurudzika Kunoderedza Kuwana Kwako Kwekusimba

Kufunga

Kana iwe ukaomerera kune yekurovedza purogiramu, yako mhasuru, moyo, nemapapu zvinowirirana nekufamba kwenguva, zvichikuita iwe kugwinya uye kusimba. Imwe nzira iyo nyanzvi dzinoyera nayo kuwedzera uku mukusimba ndeyekuyedza VO2 yako max, yakawanda sei okisijeni inoshandiswa nemuviri wako panguva yekurovedza muviri. Apo vatsvakurudzi vekuFinnish vakatarisa vanhu makumi mana nevana vachitanga chirongwa chitsva chekuchovha bhasikoro, avo vakayera mwero wavo wekushushikana zvakanyanya vakaona kuvandudzwa kudiki muVO2 max mukati memavhiki maviri, kunyangwe vachiita maekisesaizi akafanana nevamwe vese.

Zvibudise pachena: Funga nezvemufananidzo mukuru wezviri kuitika muhupenyu hwako usati waisa chero zvinangwa. Kana iwe uri kuronga muchato kana kufamba, inogona kunge isiri nguva yakanakisa yekumisikidza chinzvimbo chitsva chinangwa. "Kana ini nevatengi vachisarudza zvibodzwa zvakakura semarathon kana Ironman, tinogara tichiedza kuzvironga kana hupenyu hwavo husina kugadzikana uye vanokwanisa kupa simba rakakura panyama pamwe nepfungwa pakudzidziswa kwavo," anodaro murairidzi uye kurovedza muviri. physiologist Tom Holland, munyori we Iyo Marathon Maitiro.

Kushungurudzika Kunodzivirira Kuonda

Kufunga

Vatsvakurudzi veKaiser Permanente vanoisa vanhu vakuru makumi mana nemakumi manomwe nevaviri pakudya uye chirongwa chekurovedza muviri chakagadzirirwa kuvabatsira kurasikirwa nemakirogiramu gumi mumavhiki makumi maviri nematanhatu. Asati uye shure, vatori vechikamu vakatora bvunzo yakaratidza kushushikana kwavo kubva pa zero (zvine mufaro kushushikana-kusununguka) kuenda ku40 (pasi pekumanikidzwa kukuru). Avo vakatanga kudzidza nezvikwiriso zvepamusoro vaive nemikana mishoma yekurova chinangwa chavo. Muchokwadi, vanhu vakawana inopfuura poindi imwe chete pazviyero zvekushushikana kwavo panguva yekudzidza vainyanya kuisa mapaundi.

Zvibudise pachena: Pinda kare: Muchidzidzo chimwe chete, kuwedzera kurara kusina kunaka (pasi pemaawa matanhatu pausiku) pamusoro pekunetseka kwakaderedza mikana yekubudirira-kurasikirwa nehafu. Kuti uwane zororo rehusiku zvirinani, tambidza pasi yako iPad uye laptop kweinenge awa usati waenda kurota. Chiedza chebhuruu cheichi chinovhenekera chinokanganisa kugadzirwa kwemuviri wako wehormone yekurara melatonin, zvichiita kuti zvive zvakaoma kutsauka kana kuramba wakarara, sekureva kwechidzidzo chiri mumagazini Zvakakodzera Ergonomics.

Kushushikana Kunogona Kukupa Iwe Kuwedzera Kusundidzira

Kufunga

Ikoko ndizvo chinzvimbo chekuzeya nguva dzakaomarara. Vatambi veBasketball vaidzidzira mumamiriro ezvinhu anonetsa vakaita zviri nani pane kushushikana-kunokonzeresa kusununguka-kukanda performance test mavhiki mashanu gare gare pane avo vakapinda maworkouts munzvimbo yakasununguka. Kwako, izvo zvinoreva kuti ruzivo rwekuita pasi pekumanikidza kunoitika mukuvimba izvo zvinogona kukubatsira kumhanya nekukurumidza 5K kana ace yako inotevera tenesi mutambo. Zvakare, pane humbowo hwekuzvishingisa uku kunogona kukubatsirawo kuita zvaunogona pabasa uye nemagariro pamwe, anodaro University of Chicago psychologist Sian Beilock, Ph.D., munyori we Kudzipa: Izvo Zvakavanzika zveBongo Zvinoratidzira Nezve Kuzvitora Izvo Paunenge Uchifanira.

Zvibudise pachena: Tsvagiridzo inoratidza kushandura pfungwa dzako kunogona kuita mutsauko pakati pekubudirira nekutadza, Beilock anodaro. Panzvimbo pekuona kushushikana sechipingamupinyi pakubudirira kwako, chitarise sechigumbuso chawakunda munguva yakapfuura-uye unokwanisa kukunda zvakare. Uye kana iwe uine rombo rakanaka rekurarama hupenyu hwekushushikana kwakaderera, funga kukwidza ante panguva yako yekurovedza muviri kuti uvandudze mashandiro ako kana zvine basa-semuenzaniso, kumhanyisa wachi pakumhanya kwako kunotevera kana kuve nemakwikwi ekudzidzisa edunhu neako. gym shamwari.

Ongororo ye