Tsanangudzo yeMitemo Yehutano: Kusimba

Zvemukati

• Chiitiko Kuverenga
• Aerobic Exercise
• Basal Metabolic Rate
• Muviri Mass Index
• Kutonhora Pasi
• Simba Balance
• Simba Rinoshandiswa
• Kuchinja-chinja (Kudzidziswa)
• Mamhanyiro emoyo
• Kunonyanyisa Moyo Rate
• Kufemera
• Kuramba / Simba Kudzidziswa
• Target Yemoyo Rate
• Dziisa
• Kudya Kwemvura
• Kurema (Mass Mass)

Kugara wakakwana chinhu chakakosha iwe chaungaite kune hutano hwako. Pane zvakawanda zvinoitwa panyama zvaunogona kuita kuti ugare wakagwinya. Kunzwisisa aya mazwi akasimba kunogona kukubatsira kuti unyatso shandisa yako yekurovedza muviri tsika.

Tsvaga dzimwe tsananguro paFitness | General Hutano | Zvicherwa | Chikafu | Mavhitaminzi

Chiitiko Kuverenga

Chiitwa chemuviri chero kufamba kwemuviri kunoshanda mhasuru dzako uye kunoda simba rakawanda pane kuzorora. Kufamba, kumhanya, kutamba, kushambira, iyo yoga, uye kurima gadheni ndiyo mienzaniso mishoma yekuita basa.
Kunobva: National Mwoyo, Mapapu, uye Ropa Institute

Aerobic Exercise

Aerobic kurovedza muviri chiitiko chinofambisa nyama dzako hombe, senge idzo dziri mumaoko ako nemakumbo. Zvinoita kuti ufeme zvakanyanya uye moyo wako urove nekukurumidza. Mienzaniso inosanganisira kumhanya, kushambira, kufamba, uye kuchovha bhasikoro. Nekufamba kwenguva, kugara uchiita aerobic kunoita kuti moyo wako nemapapu zvive nesimba uye zvikwanise kushanda zvirinani.
Kunobva: National Mwoyo, Mapapu, uye Ropa Institute

Basal Metabolic Rate

Basal metabolic rate ndiyo chiyero chesimba rinodiwa pakuchengeta zvakakosha, sekufema, kurova kwemoyo, uye kugaya.
Kunobva: NIH MedlinePlus

Muviri Mass Index

Muviri Mass Index (BMI) fungidziro yemafuta emuviri wako. Inotarwa kubva paurefu hwako uye huremu. Inogona kukuudza kana iwe uri wakaderera, wakajairika, wakanyanya kufuta, kana wakanyanya Inogona kukubatsira kuyera njodzi yako kuzvirwere zvinogona kuitika nemafuta emuviri akawanda.
Kunobva: National Mwoyo, Mapapu, uye Ropa Institute

Kutonhora Pasi

Yako chiitiko chemuviri chiitiko chinofanira kupera nekudzikira zvishoma nezvishoma. Iwe unogona zvakare kutonhodza pasi nekushandura kuita chiitiko chisina simba, sekufamba kubva pakumhanya kuenda mukufamba. Maitiro aya anotendera muviri wako kuzorora zvishoma nezvishoma. Iyo inotonhorera pasi inogona kupedza maminetsi mashanu kana kupfuura.
Kunobva: National Mwoyo, Mapapu, uye Ropa Institute

Simba Balance

Chiyero pakati pemakoriyori aunowana kubva pakudya nekumwa uye neaunoshandisa kumusoro kuburikidza nekuita kwemuviri uye maitiro emuviri sekufema, kugaya chikafu, uye, muvana, kukura.
Kunobva: National Institute of Chirwere cheshuga uye Digestive uye Kidney Zvirwere

Simba Rinoshandiswa

Simba nderimwe izwi remakoriori. Izvo zvaunodya nekunwa "simba mukati." Izvo zvaunopisa kuburikidza nekurovedza muviri kuita "simba kubuda."
Kunobva: National Mwoyo, Mapapu, uye Ropa Institute

Kuchinja-chinja (Kudzidziswa)

Kugadzikana kudzidziswa kurovedza muviri kunotambanudza uye kunowedzera mhasuru dzako. Iyo inogona kubatsira kuvandudza yako yemubatanidzwa inochinjika uye chengetedza yako mhasuru matanda. Izvi zvinogona kubatsira kudzivirira kukuvara. Mimwe mienzaniso ndeyo yoga, tai chi, uye pilates.
Kunobva: National Mwoyo, Mapapu, uye Ropa Institute

Mamhanyiro emoyo

Kurova kwemoyo, kana kupomba, ingani nguva iyo moyo wako unorova mune imwe nguva yenguva - kazhinji kweminiti. Iyo yakajairwa kurova kwemunhu mukuru ndeye 60 kusvika ku100 kurova paminiti mushure mekuzorora kwemaminitsi gumi.
Kunobva: National Mwoyo, Mapapu, uye Ropa Institute

Kunonyanyisa Moyo Rate

Iyo yakanyanya kurovera kwemoyo ndiyo inokurumidza kukunda iyo moyo wako yaunogona kurova.
Kunobva: National Mwoyo, Mapapu, uye Ropa Institute

Kufemera

Kufufutirwa, kana ziya, chinhu chakajeka, chine munyu chinogadzirwa nezvirwere mukati meganda rako. Ndiwo mararamire anoita muviri wako wega. Kudikitira zvakanyanya kunoitika kana kuchipisa kana paunenge uchirovedza muviri, kunzwa kunetseka, kana kuita fever. Izvo zvinogona zvakare kuitika panguva yekuguma kuenda kumwedzi.
Kunobva: NIH MedlinePlus

Kuramba / Simba Kudzidziswa

Kuramba kudzidziswa, kana kudzidziswa kwesimba, iko kurovedza muviri kunosimbisa uye kurira tsandanyama dzako. Inogona kusimudzira pfupa rako simba, kuenzanisa, uye kubatana. Mimwe mienzaniso ipushups, mapapu, uye bicep curls uchishandisa dumbbells.
Kunobva: National Mwoyo, Mapapu, uye Ropa Institute

Target Yemoyo Rate

Chinangwa chemwoyo wako iperesenti yehuremu hwemwoyo wako, inova ndiyo inokurumidza kupfuura zvese moyo wako paunogona kurova. Zvinoenderana nezera rako. Chikamu chezviitiko chakanakira hutano hwako chinoshandisa 50-75 muzana yehuremu hwemwoyo wako. Iyi renji ndiyo yako yakanangwa moyo chiyero zone.
Kunobva: National Mwoyo, Mapapu, uye Ropa Institute

Dziisa

Yako chiitiko chemuviri chiitiko chinofanira kutanga pane inononoka-kusvika-yepakati kumhanya kuti upe muviri wako mukana wekuti ugadzirire kufamba kwakasimba. Kudziya kunofanira kugara kwemaminitsi mashanu kusvika kugumi.
Kunobva: National Mwoyo, Mapapu, uye Ropa Institute

Kudya Kwemvura

Tese tinoda kunwa mvura. Zvakawanda sei zvaunoda zvinoenderana nesaizi yako, chikamu chezviitiko, uye mamiriro ekunze aunogara. Kuchengeta ruzivo rwekunwa kwako mvura kunobatsira kuona kuti unowana zvakakwana. Kudya kwako kunosanganisira zvinwiwa zvaunonwa, uye zvinwiwa zvaunowana kubva muchikafu.
Kunobva: NIH MedlinePlus

Kurema (Mass Mass)

Kurema kwako ndiko kurema kana huwandu hwehuremu hwako. Inoratidzwa nezvikamu zvemapaundi kana makirogiramu.
Kunobva: NIH MedlinePlus