Mhando dzeFitness Ongororo neMabasa Anovada
Zvemukati
- Mhando dzekuyedzwa muviri
- Kuumbwa kwemuviri
- Zvimwe zvekuumbwa kwemuviri zvekuyedza sarudzo
- Cardiorespiratory kutsungirira kuyedzwa
- VO2 bvunzo
- Submaximal bvunzo
- Musimba simba uye kutsungirira kuyedzwa
- Kuchinja kuyedzwa
- Gara-uye-kusvika bvunzo
- Pafudzi kuchinjika bvunzo (zipi bvunzo)
- Trunk simudza bvunzo
- Zvakanakira kuyedza kugwinya
- Zvebasa
- Nezvakanaka zvehutano
- Zvekudzivirira njodzi kuhutano
- Mabasa anoda kuongororwa kwehutano
- Vemauto eU.S.
- Mudzimi wemoto
- Mupurisa
- Muchengeti wehupenyu
- Ndiani anokodzera kuita zvekupimha muviri?
- Kuedzwa kwehutano hwevana
- Kutora
Kuongorora kusimba kune mhando dzakasiyana dzeyedzo uye kurovedza muviri kunoshandiswa kuona hutano hwako hwese uye hutano hwemuviri. Iyi bvunzo inowanzoongorora simba rako, kutsungirira, uye kushanduka.
Bvunzo dzekusimba dzinodiwa pabasa rinoda muviri, senge mapurisa, vanodzima moto, uye mauto. Kuongororwa kwehutano kunogona kubatsira iwe, kana wako wega mudzidzisi, kuona yakakodzera yakakodzera kugwinya maitiro uye zvinangwa.
Verenga pamusoro kuti utarise zvakadzama pamhando dzakasiyana dzebvunzo dzehutano, izvo zvavanoshandiswa, uye mabhenefiti avanounza.
Mhando dzekuyedzwa muviri
Mhando dzakasiyana dzewongororo yehutano inowanikwa, zvichikubvumidza iwe kusarudza mhando yakakodzera kwazvo kuzadzisa zvaunoda uye zvinangwa.
Kuumbwa kwemuviri
Muedzo wemafuta emuviri wakanakira vanhu vanoda kurasikirwa nehuremu hwakawandisa kana kutarisa chero njodzi dzehutano. Pazasi pane dzimwe nzira dzinozivikanwa dzekuyedza kuumbwa kwemuviri wako.
Rudzi rweyedzo | Izvo zvazvinoyera |
muviri mashoma index (BMI) | A inogona kuratidza kana uine huremu hwakasimba, asi hautaure kuti une mafuta emuviri mangani. |
chiuno wedenderedzwa kuyerwa | Iwe unogona kuyera chiuno chako kuti uone kana chiri chinopfuura 37 inches for men or 31.5 inches for women, or if it is greater than your hip measure. Kana zvirizvo, unogona kuve panjodzi yakanyanya yekurohwa, chirwere chemwoyo, uye mhando 2 chirwere cheshuga. |
chiyero cheganda | Chiyero chekuyera cheganda chinoshandisa macalipers kuyera huwandu hwemafuta emuviri aripo muhomwe yeganda. |
bioelectrical impedance ongororo (BIA) | Iyi nzira inoshandisa chiyero chemafuta chemuviri kuyera muviri wako mafuta muzana nekumhanyisa mashoma magetsi emagetsi kuburikidza nemuviri wako uye kuyedza kuramba. Matunhu epamusoro ekudzivirira anoratidza mamwe mafuta emuviri. |
Zvimwe zvekuumbwa kwemuviri zvekuyedza sarudzo
Yakawanda inodhura, bvunzo dzese dzinoitwa muyunivhesiti, tsvagiridzo, kana nzvimbo yekurapa ingangopa mhedzisiro yakajeka.
Aya marudzi ebvunzo anosanganisira:
- maviri-simba X-ray absorptiometry
- kuyerwa kwehydrostatic
- mweya inochinja plethysmography (Bod Pod)
- bioimpedance spectroscopy (BIS)
- 3-D scanner yemuviri
- mizhinji-yemakamuri mamodheru
Cardiorespiratory kutsungirira kuyedzwa
Mhando dzinoverengeka dzecardiorespiratory kutsungirira bvunzo dziripo kuti uverenge kuti zvinobudirira sei moyo wako nemapapu kuendesa okisijeni mumuviri wako wese paunenge uchirovedza muviri.
VO2 bvunzo
VO2 bvunzo dzinoratidza kuwanda kweoksijeni kutora (VO2 max) inoshandiswa kana iwe uchiita zvakanyanya kurovedza muviri. Matunhu epamusoro ekutorwa kweoksijeni anoratidza kuti yako cardiorespiratory system iri kushanda nemazvo.
Iwe unogona kuita VO2 bvunzo nachiremba kana kurovedza muviri physiologist munzvimbo yekurapa.
Submaximal bvunzo
Murairidzi wehutano akasimba anogona kuita bvunzo diki diki kuti uone kushingairira kwemoyo wako. Izvi zvinosanganisira izvi:
- Astrand treadmill bvunzo
- 2.4 kilomita (1.5 mamaira) kumhanya bvunzo
- multistage bleep bvunzo
- Cooper maminetsi gumi nemaviri ekufamba-kumhanya bvunzo
- bhasikoro rakamira, muchina wekukwasva, kana elliptical mudzidzisi bvunzo
Musimba simba uye kutsungirira kuyedzwa
Simba uye kutsungirira bvunzo dzinobatsira kuona kuti ndeipi yemhasuru yako uye mapoka emhasuru ane simba rakanyanya, uye neapi asina kusimba uye ari panjodzi yekukuvara.
Chiyero chesimba chinoyera chiyero chakanyanya boka remhasuru rinogona kusimudza nekudzokorora kumwe. Chiyero chekutsungirira chinotarisa kuti ingani boka remhasuru rinogona kubvumirana nekusunungurwa usati waneta.
Mienzaniso yekutsungirira bvunzo inosanganisira:
- squats
- pushups
- puranga rakadzika rinobata
Kuchinja kuyedzwa
Iwe unogona kushandisa shanduko bvunzo kuti utarise kusaenzana kwepashure, huwandu hwekufamba, uye chero nzvimbo dzekuomarara. Izvi zvinosanganisira:
Gara-uye-kusvika bvunzo
Kuyera kuti inochinja sei yako yepazasi musana nenyundo, gara pasi nemakumbo ako akazara pamberi pako. Daro iro maoko ako aripo kubva patsoka dzako rinoona kushanduka kwako.
Pafudzi kuchinjika bvunzo (zipi bvunzo)
Uyu muyedzo unoyera mashandisiro uye nekuchinjika ako epamusoro maoko uye mapendekete majoini ari. Svitsa ruoko rumwe kuseri kwemutsipa wako uye pasi nemusana wako. Wobva waunza ruoko rwako rwekumashure kumashure kwako uye kumusoro kumusoro kuruoko rwako rwepamusoro.
Iwe unogona kuyera kushanduka kwako nekuswedera kwemaoko ako kune mumwe nemumwe.
Trunk simudza bvunzo
Trunk kusimudza kuyedza kunoshandiswa kutsvaga kushanduka kweiyo yako yepamoyo uye yakadzika kumashure. Rara pasi nedumbu rako nemaoko ako padivi pemuviri wako. Shandisa mhasuru dzako dzekumashure kusimudza muviri wako wepamusoro zvakanyanya sezvaungagone.
Zvakanakira kuyedza kugwinya
Zvebasa
Bvunzo dzekusimba dzinogona kukupa iwe kuratidzwa kwakaringana kwehutano hwako, chero zvinonetsa zvehutano, uye kugona kwako kune rimwe basa.
Kupasa bvunzo yehutano kuchave nechokwadi chekuti unokwanisa kuita basa uku uchidzikisa njodzi yako yekukuvara. Izvo zvinogona zvakare kubatsira kumisikidza kana iwe uchida chero kugadziridzwa kana kurambidzwa
Nezvakanaka zvehutano
Iwe unogona kushandisa yako bvunzo mhedzisiro kuti uone kuti ndeupi rudzi rwekurovedza muviri uye huremu hwekurasikirwa zvirongwa zvinoshanda zvakanyanya kwauri uye nekumisikidza zvinangwa zvakakodzera.Iwe unogona zvakare kuenzanisa mhedzisiro yako kune vanhu vezera rako uye boka revakadzi kuti uwane zano rekuti iwe unofananidza sei.
Sezvaunofambira mberi, unogona kushandisa yako yekutanga mhedzisiro sechiyero kana iwe ukayera mhedzisiro yako gare gare.
Zvekudzivirira njodzi kuhutano
Iwe unogona zvakare kushandisa yako mhedzisiro kuti uone kana iwe uine chero chikonzero chekufunganya. Mimwe mhedzisiro isina kujairika inogona kuratidza mukana wekukuvara kana njodzi yehutano, zvichikubvumidza iwe kutora matanho ekudzivirira kana kutanga chirongwa chekurapa.
Mabasa anoda kuongororwa kwehutano
Humwe hunyanzvi hunoda kuti iwe upase kuongororwa kwehutano. Izvi zvinoita kuti uve noutano hwakanaka uye unozokwanisa kuita zvakakwana mabasa ese ebasa rinonetsa mumuviri.
Mamwe mabasa mashoma anonetsa mumuviri angangodawo kuti iwe upfuure chinhu chakakosha panguva yekuhaya.
Vemauto eU.S.
Kuti upinde muchiuto, unofanirwa kutora bvunzo yehutano kuti upinde uye mumwe bvunzo mushure memwedzi mitanhatu mushure. Miedzo inosiyana pakati pematavi. Marine Corps ndiyo yakaoma kwazvo.
Aya bvunzo dzekusimbisa dzinosanganisira zvimwe zvezvinhu zvinotevera:
- pullups
- situps kana crunches
- pushups
- achimhanya
- kushambira
- kupfugama basketball kukanda
Muna 2020, Mauto eU.S. achazivisa Hondo Yokurwisa Fitness Bvunzo. Ichave ine:
- kuuraya
- yakamira simba kukanda
- kusunungura-ruoko pushups
- kumhanya-dhonza-kutakura
- makumbo matako
- 2-mamaira kumhanya
Mudzimi wemoto
Kuti uve muridzi wemoto, iwe unofanirwa kupasa iyo Inenge Inodaidzwa Panyama Kugona Kwakawanda Bvunzo (CPAT). Inoyedza yako yemoyo kutsungirira uye yemhasuru simba uye kutsungirira.
Iyo CPAT inosanganisira zvinotevera zvinhu. Iwo anofanirwa kuve akapedzwa mukati memaminitsi gumi uye masekondi makumi maviri:
- kukwira masitepisi
- hose dhonza
- midziyo inotakura
- kukwira manera nekuwedzera
- kupinda nechisimba
- tsvaga
- kununura
- siriniki kutyora uye kudhonza
Mupurisa
Kuti uve mupurisa, unofanirwa kupasa bvunzo yekugona kwemuviri (PAT) inoumbwa nezvinhu zvinotevera:
- slalom mhanya
- kukwira masitepisi
- kununura dummy kudhonza
- single-ruoko trigger inokwevera
- 1.5-mamaira kumhanya
- pushups kana situps
- bhenji wokudhinda
Muchengeti wehupenyu
Kuti uve murwiri wehupenyu, unofanirwa kuratidza hunyanzvi hwekushambira uye kugona kununura mvura. Zvinodikanwa zvinosiyana pakati padziva, mahombekombe, uye varindi vekununura emvura.
Vanochengetedza varwere vanodawo kudzidziswa muCPR, rubatsiro rwekutanga, uye kuchengetedza kukuvara kwemutsipa uye kumashure.
Ndiani anokodzera kuita zvekupimha muviri?
Unogona kuita mamwe marudzi ebvunzo iwe wega kana uchingoda mhedzisiro yekushandisa wega. Kuti uwane zvakaringana uye zvakadzama mhedzisiro, bvunza chiremba, wezvechiremba wezvechiremba, kana wega mudzidzisi.
Bvunzo dzekusimba dzakavimbika, asi ramba uchifunga kuti idzi bvunzo dzinongova chiratidzo chehutano hwako hwese. Iwe ungangoda kutarisa akati wandei zvikamu zvehutano hwako uye nhanho dzehutano kuti uwane yakazara yakazara mufananidzo.
Kuedzwa kwehutano hwevana
Kuedzwa kwehutano hwevana kuyera kugwinya kweaerobic, simba, uye kugadzikana. Ivo vanowanzoitwa kuburikidza nechirongwa chedzidzo yemuviri kuchikoro. Kuburikidza nemiyedzo iyi, vana vanogona kuona kuti vakagwinya sei uye vakagwinya sei uye nekumisikidza zvinangwa zvekuvandudza.
Iyo Presidential Youth Fitness Chirongwa ndeimwe yemapurogiramu akajairika ekuyedza kusimba muzvikoro. Ichi chirongwa chinobatsira kuwana kugona mukusimbisa muviri uye kuyedza maitiro.
Zvikoro zvinogona kushandisa mhedzisiro yekuyedza kuvandudza zvirongwa zvavo uye kuona kuti varairidzi vari kudzidzisa padanho repamusoro, uye kuti vana vari kusangana kana kupfuura mavhareji emunyika.
Mhedzisiro yekuyedza inogona zvakare kuratidza hutano hwakazara hwevadzidzi pamwe nenjodzi dzinogona kuitika dzehutano.
Kutora
Pane zvakawanda zvakanaka pakubvunzwa kwehutano. Unogona kushandisa zvawanikwa munzira dzinoverengeka. Mhedzisiro kubva kuongororo yehutano inogona kuve chiratidzo chechokwadi chehutano hwako uye kukodzera kune rimwe basa.
Ramba uchifunga kuti zvinodhura, zvakaringana bvunzo nehunyanzvi zvinogona kupa mhedzisiro chaiyo.
Iwe unogona kuda kuteedzera zviyero zvako vhiki dzese shoma kana mwedzi kuti uone chero shanduko kana shanduko. Taura nachiremba wako kana nyanzvi yehutano kana iwe ukaona chero shanduko dzinogona kuve chikonzero chekufunganya, kana kana iwe uchida kugadzirisa maitiro ako.