Ndeupi Musiyano uripo pakati peKutsungirira neStamina?

Zvemukati

• Kutsungirira vs stamina
• Muenzaniso wekufungidzira
• Maitiro ekuwedzera ese ari maviri
• 1. Iyo SAID musimboti
• 2. Kuwedzeredza musimboti
• 3. Vavarira kwemaminetsi anopfuura zana nemakumi mashanu pasvondo
• 4. Yoga kana kufungisisa
• 5. Tsvaga yako yekurova yemoyo
• 6. Edza HIIT kudzidziswa
• 7. Tsvaga maekisesaizi aunofarira
• 8. Ramba uine hydrated
• Kudzidzira kuedza
• Paunozoona mhedzisiro
• Nguva yekutaura nepro
• Chinokosha

Kana zvasvika pakurovedza muviri, mazwi ekuti "simba" uye "kutsungirira" anonyanya kuchinjana. Nekudaro, pane mimwe misiyano isinganzwisisike pakati pavo.

Simba ndiko kugona kwepfungwa uye kwemuviri kuchengetedza chiitiko kwenguva yakareba. Kana vanhu vachitaura nezve simba, ivo vanowanzo rishandisa kureva kumanzwiro ekuve uchiita chiitiko.

Kutsungirira kunoreva kugona kwemuviri wako kutsigira kurovedza muviri kwenguva yakareba. Iyo inoumbwa nezvinhu zviviri: moyo wemwoyo kutsungirira uye kutsungirira kwemhasuru. iko kugona kwemoyo wako nemapapu kupisa muviri wako ne oxygen. Kutsungirira kwemhasuru ndiko kugona kwemhasuru dzako kuti dzishande zvichienderera mberi pasina kuneta.

Muchikamu chino, ticha tarisa maitiro aungaita kusimudzira kusimba kwako uye kutsungirira uye nekuchera zvakadzika mukusiyana kwemazwi aya.

Kutsungirira vs stamina

Kana vanhu vachitaura nezve stamina, kazhinji vanenge vachitaura nezve kugona kwavo kuita chiitiko vasina kuneta. Inogona kufungidzirwa seyakasiyana nekuneta, kana kugona kunzwa kusimba kwenguva yakareba.

Kuva nesimba rakanaka kune nyanzvi bhasiketi mutambi kunogona kureva kugona kupfuura nemutambo wese pasina kunyura mukuita. Simba rekuru vane makore makumi masere nemashanu rinogona kureva kuva nesimba rakaringana rekutamba nevazukuru vavo.

Kusiyana nekutsungirira, kusimba pachayo hachisi chinhu chemuviri wemuviri, asi iwo mhedzisiro yekuva akagwinya.

Kusimba kwemuviri kunowanzo kuve kwakakamurwa kuita zvikamu zvishanu:

1. kutsungirira kwemoyo
2. kuchinjika
3. kuumbwa kwemuviri
4. kutsungirira kwemhasuru
5. tsandanyama simba

Pane zvinhu zviviri zvekutsungirira: moyo wemwoyo kutsungirira uye kutsungirira kwemhasuru. Zvese izvi zvikamu zvemuviri zvinogona kuyerwa zvakaringana. Semuenzaniso, kugwinya kwemoyo kunogona kuyerwa uchishandisa 1.5-mamaira ekumhanya bvunzo uye mhedzisiro inogona kufananidzwa nemabhenji emamwe mapoka ezera.

Mhando dzakasiyana dzeyedzo dzinogona kushandiswa kuyera tsungiriro kutsungirira senge yakakwira yekusundira-kumusoro bvunzo yeiyo yepamusoro-muviri kutsungirira kana yakanyanya kugara-kumusoro bvunzo yeiyo yepamoyo kutsungirira.

Muenzaniso wekufungidzira

Maria mukadzi ane makore makumi mana nematatu asi parizvino haachagone kushanda. Anowanzonzwa kuneta uye kupera simba uye chiremba wake anomuraira kuti atange kuita maekisesaizi. Maria anotanga chirongwa chekufamba kwemavhiki gumi nemaviri kuvandudza kugwinya kwake.

Pakupera kwemasvondo gumi nemaviri:

• Maria ane simba rakawanda mukati mezuva rese uye anoona kuti haazoneta se nyore (kuvandudza simba).
• Maria anohwina zvirinani mumaminetsi gumi nemashanu ekufamba bvunzo kupfuura zvaakaita paakatanga chirongwa chake (kuvandudza kutsungirira).

Maitiro ekuwedzera ese ari maviri

Iwe unogona kunatsiridza kutsungirira kwako uye nesimba nekugara uchiita maekisesaizi erooboro ayo anodenha mapapu ako nemoyo.

Heano mamwe matipi ekuvaka chirongwa chekutsungirira:

1. Iyo SAID musimboti

Chimwe chezvinhu zvakakosha zvekuvaka chirongwa chinobudirira chemuviri isimba reSAID.

SAID inomiririra Specific Adaptation to Imposed Demands. Zvinoreva kuti muviri wako unoenderana nechero mhando yekurovedza muviri yaunogara uchiita. Semuenzaniso, kana iwe ukavaka chirongwa chekurovedza muviri icho chinonyanya kusanganisira yekumusoro- muviri kurovedza muviri, yako yepamusoro-muviri simba ichavandudza asi yako yepasi-muviri simba rinogara rakada kufanana.

2. Kuwedzeredza musimboti

Imwe pfungwa yakakosha yekuvaka chirongwa chinoshanda chemuviri isimba rekuwandisa. Iyi nheyo inosanganisira kuita zvishoma nezvishoma kuwedzera mune chero vhoriyamu kana kusimba kuti urambe uchivandudza kugwinya kwako.

Semuenzaniso, kana iwe uchida kunatsiridza yako 10-mamaira ekumhanyisa nguva, iwe uchafanirwa kuita zvishoma nezvishoma kuita kwako kurovera kuome nekuwedzera chero:

• daro raunomhanya
• kumhanya kwaunomhanya
• nguva yaunomhanya

3. Vavarira kwemaminetsi anopfuura zana nemakumi mashanu pasvondo

Kurovedza muviri nguva dzose kunogona kubatsira kusimudzira masimba ako nekubatsira iwe kurara zvirinani uye kuwedzera kuyerera kweropa mumuviri wako wese.

IAmerican Heart Association inokurudzira kuwana kanokwana kuita maminetsi zana nemakumi mairi ekurovedza muviri pavhiki kusimbisa moyo nemapapu. Kuwana anopfuura maminetsi mazana matatu pasvondo kwakabatana kune mamwe mabhenefiti.

4. Yoga kana kufungisisa

Kusanganisira zviitiko zvekushushikana-kurerutsa mune yako yevhiki maitiro zvinogona kukubatsira kuzorora uye kunatsiridza kugona kwako kubata zvakanyanya kuwedzera kushanda. Mienzaniso miviri yekuzorora zviitiko zvinosanganisira iyo yoga uye kufungisisa.

A yakawana kuti vadzidzi vezvechiremba avo vakaita mavhiki matanhatu eyoga uye kufungisisa vaive nekuvandudza kukuru mukunzwa kwerunyararo, kutarisa, uye kutsungirira.

5. Tsvaga yako yekurova yemoyo

Chinangwa chako chemoyo panguva yekurovedza muviri maekisoti makumi mashanu kusvika makumi manomwe ezviuru zveyako zvienzaniswi-zviitwa zviitwa, uye makumi manomwe kusvika makumi masere neshanu muzana huwandu hwako hwezviitwa zvine simba

Iwe unogona kufungidzira yako yakanyanya kurova kwemoyo nekubvisa zera rako kubva pa220. Semuenzaniso, kana iwe uri makumi mana nemashanu, yako yakanyanya kurova kwemoyo ingangove 175.

6. Edza HIIT kudzidziswa

Yakakwira-yakasimba nguva yekudzidziswa (HIIT) inosanganisira kudzokorora mabhureti eakakwira-masimba nguva achichinjanisa nenguva dzekuzorora. Muenzaniso unogona kunge uri wechipiri-wechipiri sprints uine 30-yechipiri zororo pakati pega chega sprint.

Pamwe pamwe nekuvandudza kugwinya kwemoyo wako, HIIT kudzidziswa kunogona kusimudzira yako insulin senzwi, BP, uye kukubatsira kurasikirwa nemafuta emudumbu. HIIT kudzidziswa inzira yepamberi yekurovedza muviri, uye inokodzera zvakanyanya kune vanhu vatove vakasimba panyama.

7. Tsvaga maekisesaizi aunofarira

Vanhu vazhinji vanobatanidza kukodzera nekuenda kujimu, kusimudza zviyero, uye kumhanya pane yekutsika-tsika. Zvisinei, kunyangwe iwe usingafarire zviitiko izvi, pane nzira dzakawanda dzekuvandudza kugwinya kwako. Panzvimbo pekuzvimanikidza iwe kuita iro rausingade, funga nezve zviitiko zvaunofarira.

Semuenzaniso, kana iwe uchivenga kumhanya asi uchida kutamba, kutora kirasi yekutamba saZumba inzira yakanaka yekuvandudza yako aerobic kugwinya.

8. Ramba uine hydrated

Kudzivirira kupera simba kwemvura kana 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 kuita, Kana zvikamu zvako zvakanyanyisa kureba, ungangoda kufunga nezve kutora maelectrolyte kutsiva zvicherwa zvakarasika panguva yedikita

Kudzidzira kuedza

Kuita maekisesaizi eerobic kunogara kuchisimbisa moyo nemapapu uye nekuvandudza kutenderera kwako, uko kunogona kukubatsira iwe kuvaka simba uye kutsungirira. Maerobic Exercise anoreva izvo zvinokwidziridza kufema uye kurova kwemoyo, senge:

• achimhanya
• kutamba
• kushambira
• tenesi
• Basketball
• Hockey
• kufamba nekukurumidza

Paunozoona mhedzisiro

Kana iwe uchidzidzisa nguva dzose uye uchifambira mberi nguva nenguva, unogona kutarisira kuona kuvandudzika kunooneka mumwedzi miviri kusvika mitatu.

Kufambira mberi kunotora nguva. Kuwedzera uremu hwauri kusimudza, daro rauri kufamba, kana kusimba kwekurovedza muviri kwako nekukasira kunogona kutungamira mukukuvara kana kuneta. Edza kuwedzera kuoma kwekushanda kwako mumatanho madiki kuti uderedze njodzi yako yekukuvara kana kupera simba.

Semuenzaniso, kana iwe urikuvaka chirongwa chekumhanya, haungade kuenda kubva kumhanya mamaira matatu pabasa rega kusvika gumi mamaira pabasa rimwechete pakukwirisa. Zano riri nani raizowedzera kusvika kumamaira mana pakutanga, zvishoma nezvishoma richifambira mberi kusvika kumamaira gumi pavhiki zhinji.

Nguva yekutaura nepro

Kushanda nemudzidzisi wehunyanzvi kunogona kubatsira zvisinei nehutano hwako. Murairidzi anogona kukubatsira kugadzira chirongwa chakaringana nehutano hwako hwazvino uye kukubatsira kumisikidza zvinangwa chaizvo. Mudzidzisi akanaka achaitawo chokwadi chekuti haufambire mberi nekukurumidza kudzikisira mikana yako yekukuvara.

Chinokosha

Mazwi ekuti "simba" uye "kutsungirira" ane zvirevo zvakafanana uye anowanzo shandiswa zvakasiyana. Kugara uchirovedza muviri kunogona kukubatsira kunatsiridza zvese izvi hunhu hunhu.

Nyanzvi dzinokurudzira kutora kanenge zana nemakumi mashanu emaminetsi eerobic chiitiko pasvondo. Kurovedza muviri inopfuura maminetsi zana nemakumi mashanu pasvondo kwakabatana nehumwe hutano mabhenefiti.