Mashandisiro ekushandisa iyo yekunze gym

Zvemukati

• Kubatsira kwekunze kwekurovedza muviri
• Kuchengeta iyo yekunze gym

Kuti ushandise iyo yekunze gym, zvimwe zvinhu zvinofanirwa kutariswa, zvakadai se:

• Ita mhasuru yakatambanudzwa usati watanga zvigadzirwa;
• Ita mafambiro zvishoma nezvishoma uye zvishoma nezvishoma;
• Ita matatu seti e15 kudzokorora pane chishandiso chimwe nechimwe kana kuteedzera madhairekisheni akadhindwa pane yega yega;
• Chengetedza mamiriro akanaka mune ese maekisesaizi;
• Pfekai mbatya dzakakodzera uye nesimeti;
• Usashandise zvigadzirwa zvese pazuva rimwe chete, uchivagovanisa mumazuva akasiyana zvichienderana nekuwanikwa kweiyo gym;
• Usarovedze muviri kana uchinzwa chero kurwadziwa, kuita dzungu, kana uine fivhiri kana kana uchinzwa kusanzwa;
• Ita maekisesaizi mangwanani kana masikati kuti utize zuva rakasimba.

Kuvapo kwemudzidzisi kunokosha kana mumazuva ekutanga kuitira kuti ape mirawo inodiwa yekuti ungashandise sei zvishandiso uye kuti kangani kudzokororwa kunofanira kuitwa panguva yega yega yechiitwa. Kusarudza kuita maekisesaizi pasina kuongorora kwakakodzera kunogona kutungamira mukukuvadzwa kwemapfupa, senge kuputika kwemitsinga, kutambanudza uye tendonitis inogona kudzivirirwa kuburikidza nekushandisa kwakakodzera kwemidziyo.

Kubatsira kwekunze kwekurovedza muviri

Zvakanakira kurovedza muviri mune yekunze gym ndeiyi:

• Iko kusununguka kwezviitwa;
• Kusimudzira hutano hwepanyama uye hwepamoyo;
• Kuvandudza kusangana kwevanhu uye kutaurirana;
• Simbisa mhasuru nemajoini;
• Kuderedza njodzi yemwoyo nezvirwere zvecoronary;
• Lower cholesterol uye yakakwira BP;
• Kuderedza njodzi yeshuga;
• Kuderedza kushushikana, kushushikana uye kushushikana uye
• Natsiridza mota kufambisa pamwe nemuviri mamiriro.

Kuchengeta iyo yekunze gym

Paunenge uchienda kune yekunze gym, hanya inofanirwa kutorwa, senge:

• Ingotanga maekisesaizi mushure mekutambira rairo kubva kumudzidzisi;
• Pfeka ngowani uye sunscreen;
• Inwa mvura yakawanda kana yakagadzirirwa isotonic chinwiwa chinwiwa Gatorade, mune iyo nguva pakati pekurovedza muviri kuona hydration. Ona maitiro ekugadzirira inonaka simba rekunwa neuchi nemon kuti unwe panguva yako yekurovedza muvhidhiyo iyi:

Kuvhura-kwemhepo gyms kunogona kuwanikwa munzvimbo dzakasiyana dzemaguta uye iro guta rinofanirwa kuve nebasa rekuisa mudzidzisi wepanyama kweanenge maawa matatu pazuva mune yega yega. Izvo zvakavakirwa kunyanya kune vakuru, asi chero munhu anopfuura makore gumi nematanhatu anogona kuzvishandisa. Mamwe ari muCuritiba (PR), Pinheiros neSão José dos Campos (SP) uye muCopacabana neDuque de Caxias (RJ).