Chikamu .1
Vanhu vazhinji vachangopinda mugym
No private tutoring
Iyo chaiyo yekusimba maitiro haina kujeka
Inogona chete kudzidzira "upofu" pamwero wevamwe vanhu
Muchokwadi, kudzidziswa kune yakazara seti yemaitiro maitiro
Tevera nzira yekudzidzira kurovedza muviri
Saka kuti iwe unogona kuwana kaviri chigumisiro nehafu yekuedza
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Kugadzirira
- § Sarudza zvipfeko zvakakodzera
Bhegi rejimu rinoda kuunza zvinhu zvakawanda, zvipfeko zvemitambo zvakakodzera uye sneakers, chipfeko chemukati chakachena, tauro, slippers, shampoo yekugezera, mahedhifoni, makabati ekukiya!Kune vakadzi, zvipfeko zvemukati zvemitambo hazvifanirwe kukanganwa.Ndokumbira uuye nemidziyo yekudzivirira yekudzidzira uremu hunorema.
- § Gadzirira runyoro rwenziyo dzine simba dzaunoda pamberi
Zvakanakisa kusarudza mashoma ekutamba akakodzera kudzidziswa usati waita maekisesaizi.Zvinokurudzirwa kuwana mimwe mimhanzi inokurumidza.Haisi chete mimhanzi inogona kupihwa pakuita maekisesaizi, inogona zvakare kunatsiridza kugona kwako.
- § Zadza simba uye unyoro pachine nguva
Anenge maminetsi makumi matatu usati waita maekisesaizi, unofanira kuwedzera zvishoma zvokudya zvakakodzera, izvo zvinogona kuita kuti unzwe zviri nani panguva yekurovedza muviri uye kudzivisa njodzi dzakadai seshuga shoma muropa.
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Dziisa
- § Pasinei nekudzidziswa kupi zvako, unofanirwa kudziya usati waita maekisesaizi.Kudziisa pachine nguva kunogona kufambisa tsandanyama nemajoini enhengo dzese dzemuviri kuti dziwane mafuta ekudziya anokwana, kuitira kuti tsandanyama dzibatane zvine hungwaru, uye zvinogonawo kukurumidzisa kutenderera kweropa remuviri kudzivirira kukuvara panguva yekurovedza muviri.
- § Iyo yekudziya-up exercise haitore nguva yakareba:
1）Yakareruka aerobic kurovedza muviri kwemaminetsi mashanu kusvika gumi kudikitira.
2）Kana paine kudzidziswa kwesimba zuva iroro, mushure mekudziya kweaerobic, ita mashoma maekisesaizi ane huremu huremu kuti uwedzere kudziya mhasuru nemajoini emuviri.
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Tanga Kudzidzisa
General fitness zvirongwa zvakakamurwa kuita aerobic exercise uye anaerobic exercise.Inokurudzirwa kuita anaerobic kutanga uyezve aerobic, nekuti kudzidziswa kwesimba kunoda zvakanyanya mumuviri.Mukuwedzera, maererano nezvinangwa zvakasiyana-siyana zvekudzidzisa, nguva yekugoverwa uye zvinhu zvekudzidzisa zvakasiyanawo.Inokurudzirwa kushandisa 3-4 nguva pavhiki.
- § Kune vanhu vanoda kurasikirwa nemafuta
Aerobic exercise inofanira kuverengera 70% yenguva yose.Kumhanya, kuchovha bhasikoro, kusvetuka tambo, kukwasva, nezvimwewo ndizvo zvikuru.Paunenge uchiita aerobic exercise, chenjerera kufema zvakafanana uye kwete kumhanyisa.Zvinokurudzirwa kuti nguva yose ndeye 30-40 maminitsi, uye iwe unogona kuedza michina yakasiyana.
Anaerobic exercise inofanira kuverenga 30% yenguva yose.Kudzidziswa kwemidziyo kunofanira kushandiswa zvakanyanya.Shandisa nzira yakarurama yekufambisa uye kuputika kwemhasuru.Huremu hunogona kuve hwakareruka, uye huwandu hwakawanda hwekudzokorora hunofanirwa kudzorwa pakati pe12-15 nguva.Inokurudzirwa kuisa pfungwa pane systemic training.
- § Kune vanhu vanoda kuwana mhasuru
Anaerobic exercise inofanira kuverenga 80% yenguva yose.Kudzidziswa kwesimba ndicho chinonyanya kutariswa.Chiyero chekufamba uye iyo chaiyo simba poindi yemamhasuru inofanirwa kuve nyanzvi.Huremu hunogona kurema.Sarudza 4-6 kudzidzisa mafambiro kune yega yega chikamu chemuviri, 3-5 mapoka, 8-12 nguva.
Aerobic exercise inofanira kuverenga 20% yenguva yose, kunyanya nenzira yekumhanya, bhasikoro, kufamba, nezvimwewo, asi zvakakodzera kuwedzera kukurumidza uye kuderedza nguva yeaerobic, maminitsi makumi maviri akakodzera.Kana iyo sebum isiri yakakwirira, ingoita aerobics kaviri pavhiki.
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Total Training Timi
Pasinei nokuti ndeyekuwana tsandanyama kana kurasikirwa nemafuta, nguva yakanakisisa yekudzidzira kune vanotanga ndeye 1 awa.Nekuwedzera kwehunyanzvi hwekufamba uye simba, nguva inogona kugadziriswa zvishoma, asi zviri nani kusapfuudza maawa maviri.Nguva yekuzorora pakati pemapoka maviri ekudzidzisa haifanire kudarika masekonzi makumi mapfumbamwe.
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Kuzadza Mvura panguva Yekurovedza muviri
Kudikitira panguva yekurovedza muviri kuchaita kuti muviri urasikirwe nemvura yakawanda.Panguva ino, unogona kuwedzera mvura shoma kakawanda panguva yekuzorora.Usanwa zvakanyanya panguva kuti udzivise kusagadzikana mumuviri.Kana iwe uchinzwa kuneta, unogona kuwedzera glucose kana zvimwe zvinwiwa zvemitambo.
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Kutambanudza mushure meKushanda
Kutambanudza mushure mekuita maekisesaizi kwakakosha sekudziya muviri usati waita maekisesaizi.Haikwanise kungogadzira mitsara yetsandanyama yakakwana, asi zvakare kudzivirira kukuvara kunokonzerwa nekuomarara kwetsandanyama uye kurwadza mushure mekurovedza muviri.Static kutambanudza ndiyo nzira huru.Nguva yekutambanudza inenge maminitsi gumi..
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Geza Wapedza Kushanda
Kugwinya kunowanzoita ziya rakawanda;saka vanhu vazhinji vanoda kwazvo kugeza kunotonhora mushure mekudzidziswa.Kunyangwe vazhinji vezvekugwinya vachishandisa mabhati anotonhora kuderedza kuzvimba kwemuviri, hazvikurudzirwe kune vanhuwo zvavo (yakaderera kudzidzira kusimba) nenzira iyi, kusanzwisisa nguva uye tembiricha hazvina kuipa chete kupora, asiwo kunokanganisa kutenderera kweropa, zvichikonzera kusakwana kweropa kuhuropi, mwoyo uye zvimwe zvikamu, zvichikonzera dzungu, kushaya simba uye zvimwe zviratidzo.
Uyezve, pane kusiyana kwekushisa munguva yechando.Zvinokurudzirwa kuzorora kwemaminetsi makumi matatu mushure mekudzidziswa, uye mushure mekunge muviri wadzokera kuhurumende usati wadzidzira, geza nekudziya kwemvura pedyo nekupisa kwemuviri.
