Kudzidzisa kutsungirira ndiko unyanzvi hukuru hunofungidzira iwe nguva dzose paunofambidzana nepamusoro. Zvisinei, izvi hazvirevi mamiriro ezvinhu chete apo unyanzvi hunobatsira hunogona kubatsira. Mukuwedzera, simba rekutsungirira kurovedza muviri unyanzvi hwekudzidzira, uye kubhabhatidza kwemaitiro ndiyo mukana wakanaka kwazvo wokubvisa mafuta pasi uye kuunza misi miviri yakanaka, yakasimba.
Kutsungirira Kudzidzisa Purogiramu
Zvakakosha kunzwisisa kuti kudzidziswa simba uye kutsungirira nguva dzose mabasa akasiyana. Nokudaro, usabvisa kubva pane yako purogiramu simba simba, kana iwe ukasarudza kuita kurovedza mukutsungirira. Zviri nani kuvabvumira kuti vashandise purogiramu yako.
Kudzidzira kutsungirira kunogona kuva chero chero ipi zvayo yekurovedza muviri:
- kumhanya;
- rwonzi rwonzi;
- bhasikoro kana kudzidzira pabhasikoro;
- elliptical trainer kana kuenda kumatanho;
- zvidzidzo mu-aerobics, kutsika aerobics, slide aerobics nemamwe marudzi emabasa akafanana.
Kana iwe uchifunga kuti kana iwe uri kumhanya kana mabhasikoro, iwe unotara nguva yekudzidzira iwe pachako, zvichida kwauri iwe ndiyo ichava yakanyanya kunaka. Kunyange zvakadaro, kana kuda kwako kushaya simba, zviri nani kuenda kumakirini emakiriniki, apo zvimwe zvinokurudzira ndiyo mari yawakashandisa mukutenga kubhadhara, asi munyaya iyi zvakaoma zvikuru kudzidzisa kutsungirira. Izvi zvinokodzera chete kutanga, kuenzaniswa nekudzvinyirira uye kuwana chimwe chinhu chinokurudzira pakuvandudza.
Kakawanda kwekudzidziswa
Kazhinji, nokuda kwekutsungirira kwekutsungirira zvakakwana kuita katatu pavhiki, nguva dzose kuwedzera nguva yekudzidziswa.
Zvisinei, kana iwe uchida, somuenzaniso, kumhanya, unogona kuzviita zvizere mangwanani oga oga, uchisiya chete vhiki yekuzorora. Kana panguva imwe chete iwe uchinzwa wakanaka, saka muviri wako wakanyatsonzwisisa chirongwa chinorongwa. Zvisinei, izvi hazvidikanwi, kunyanya kana iwe ukaita simba kudzidziswa kazhinji pavhiki manheru.
Nguva yekudzidziswa
Kana iwe uri mubasa rekurovedza muviri, zvakakosha kuramba uchiwedzera mutoro ne 10% pavhiki (zvakakosha kudzora kupisa panguva yekudzidzira - haifaniri kunge inopfuura 80% yehuwandu hunokosha hwezera rako).
Ngatitarisei muenzaniso wekushanda. Zuva rokutanga rokudzidziswa richave rakakwana kwemaminitsi gumi-kutarisa (tarisa kupisa panguva yekurovedza, inofanira kuva yakakwirira kudarika yako inowanikwa ne20-30%). Haufaniri kumhanyira zvakanyanya, sarudza runyararo ruchifamba uye unofamba, uchiomerera pairi. Nguva nenguva fambisa kana kuti inonoke, asi usarega nguva isati yasvika (kunze kwekuti, chokwadi, unonzwa usiri).
Vhiki inotevera, unogona kuwedzisa nguva inotora kusvika kumaminitsi gumi nemasere kusvika ku12, uye saka vhiki rega roga rokumisa bar yako ne 10-15%. Uyai nenguva yekufamba kusvika kumaminitsi makumi mana nemakumi mashanu.
Kudzidzisa kutsungirira: zvinopesana
Kufanana nemhando ipi zvayo yekuita basa, chiito chekubatsira, izvo zvakakosha pakudzidzisa kudzidzisa, zvine zviratidzo zvayo. Urongwa urwu runosanganisira:
- zvirwere zvemwoyo yematambudziko;
- zvirwere zvekufema;
- catarrhal uye zvirwere zvepirwere uye nguva yevhiki 2-3 shure kwekudzikinurwa;
- Kuwedzerwa muviri (munyaya yekuneta kwepamusoro, chero ipi zvayo yekuita muviri inopesana);
- zvirwere zvemupaka uye mafundo;
- kuputsika kwemakumbo uye mamwe akakuvara kwakakomba;
- kuora mwoyo kana kuora mwoyo.
Usati watanga, taurira chiremba wako, kunyanya kana uine zvirwere zvisingaperi.