Kubudirira kwekurovedza muviri: Tora zvinoonekwa nekukurumidza!

Zvemukati

• Ongororo ye

Bvuma. Kuona mhedzisiro kubva mukushanda nesimba mujimu kunokupa iwe kukurudzira kwakanyanya. Uye rudzi irworwo rwekusimudza runopa kukurudzira kuti urambe uchiita maekisesaizi ako kubva panguva yechando kusvika muzhizha - uye nekupfuura. Ndosaka takabvunza Karen Andes, murairidzi / mutambi muMarin County, Calif., Kuti agadzire regimen yesimba inopa nekukurumidza, pachena mabhenefiti. "Unogona kazhinji kuona mhedzisiro mumavhiki mashoma," anodaro Andes, munyori we Bhuku reMukadzi reBalance (Putnam/Penguin, 1999).

Kiyi yemhedzisiro inoonekwa ndeyekushanda mhasuru dzinopindura nekukurumidza kuti dziite muviri, zvine huremu huremu. Iyo yekubatsira yekubatsira pano i "kudonhedza kuseta": Kune yechipiri seti yekufamba kwakawanda, iwe unosimudza zvinorema uremu sezvaunogona, asi kune vashoma reps. "Misumbu yako ichaneta kana kukundikana kanoverengeka mune imwe neimwe seti." anodaro Andes. "Izvo zvinoisa mhasuru dzakawandisa mukutamba."

Kufemerwa nemhasuru dzichangoburwa, iwe uchakurumidza kuwana izvo zvisingaonekwe zvakanaka zvekudzidziswa uremu zvakare. "Inotarisa pfungwa dzako," Andes anodaro. "Kunonoka kunetseka. Zvakafanana nekurara nemhasuru dzako!

CHIRONGWA

Nei zviitwa izvi? Ivo vanopa yakanyanya "bang for your buck," shanda mhasuru dzakawanda panguva imwechete uye kukusimbisa iwe kukurumidza. Iwe unofanirwa kunzwa mhinduro nekukurumidza uye wozviona mumavhiki maviri kusvika matatu.

Zvinokosha: Dziisai kwemaminitsi mashanu pamushini weCardio waunosarudza, wakarongedzerwa nekudzika kwakadzika. Pakupera kwechikamu chako, tonhorerera pasi nekutambanudza ese makuru masuru mapoka. Bata yakatambanudzwa yega yega kusvika pakapopota zvinyoro kwemaminitsi makumi maviri pasina kubhowa.

Kakawanda sei: Ita ichi Workout 2-3 nguva pasvondo, uine zuva rekuzorora pakati. Kana yako yekurovedza yakazvipira uye yakanyanyisa, unogona kuwana nekuita 2 kurovedza pavhiki; kana vasina kusanyanyisa, ita 3 kurovedza pavhiki.

Nhamba dzacho: Ita 2 seti yechiitwa chese Seti yekutanga ndeyepamusoro reps; iyo yechipiri seti yemazhinji emitambo ndeye kudonhedza seti, umo iwe unozoita zvinorema uremu kune vashoma reps, wobva "wadonhedza" kune yakaderera uremu uye woita mashoma mashoma mamwe reps. Pane kumwe kurovedza muviri, iwe unoramba uchidzikisa huremu kusvikira nyama dzako dzapera zvachose.

Kumhanya: Iyo inokurumidza nzira yekuwana mibairo ndeyekudzikira paunenge uchisimudza. Kusimudza zvishoma-zvishoma kunoshandisa dzimwe mhasuru fiber uye kunovaka kuziva kwemuviri. Tora kanokwana 4 masekonzi kuti upedzise kudzokorora kuzere.

Pakati peseti: Tambanudza kana psych kumusoro kune inotevera seti. Usapinde muhurukuro refu kana kuti iwe ucharasikirwa nesimba rako.

Ongororo ye