Nzira yekuita sei kusimba tsika?

Kugwinya muhupenyu haisi nzira yekurasikirwa nemafuta uye kuwana tsandanyama, zvakare inzira yehupenyu.Saka unoita sei kuti kusimba kuve tsika?

1. Chinangwa chinofanira kuva chakakwirira, asi chisingasviki
Kunyangwe kuvandudza kutsungirira kwako, kutora chikamu mutriathlon, kana kuita makumi maviri neshanu ekusundidzira kumusoro, kumisa chinangwa kunogona kukubatsira kuti urambe uchiita zvirinani.
Kana zvinangwa zvako zviri zvenguva pfupi, zvakananga uye zvechokwadi, zvakadai sokuti “Ndichafamba maminitsi 20 pazuva,” pane kuti “Ndichashanda nesimba,” zviri nyore kuramba uinazvo.Kana iwe ukasvika chinangwa chako zviri nyore, chiise kumusoro uye ubvumire mavhiki mana kusvika matanhatu ega ega kuti uve nechokwadi chekuti hausi kurasika munzira kwayo.
2. Dzidza kuzvipa mubayiro
Kana uchikwanisa kuramba uchishanda kwegore rose, zvipe mubayiro nerwendo kana rwendo rwekutenga kana chimwe chinhu.Zvidzidzo zvakawana kuti gym goers vanozvipa mubayiro nguva dzose vane 1-2 nguva yakawanda yekusangana ne "American College of Sports Medicine Exercise Standards" pane avo vasingambozvipa mubayiro ivo pachavo.
3. Nyora kufambira mberi kwako
Zvidzidzo zvakawana kuti vanhu vanoomerera pakudya kana kuchengeta chinyorwa chekusimba vanonyanya kuderedza uremu.Mukuwedzera, mune imwe ongororo, vanhu vanochengeta zvinyorwa zvakadzama vaizorasikirwa nekaviri uremu kupfuura avo vasingayeuki.Cherekedza chimiro chekurovedza muviri, nguva yekurovedza muviri, kusimba, chinhambwe, macalorie akapiswa uye nzvimbo yekurovedza muviri, pamwe nemamiriro ako epfungwa, nhanho yekusimba, kurara husiku hwapfuura uye kudya.
Mapedometer, mamonitor ekurova kwemoyo uye mastopwatches anogona kukubatsira kuchengeta zvinyorwa zvine hudzamu zvinogona kukupa pfungwa yekukurumidza kuita uye zvinogona kubatsira kunzwisisa kuti wakamhanya kana kufamba kure zvakadini, mangani macalorie awakapisa, uye kufambira mberi kwawakaita.Shandisa zvishandiso izvi kuzvipikisa uye kumisa zvinangwa zvitsva.
4. "Mini" fitness exercise
Kana iwe wakabatikana zvakanyanya, saka iwe unogona kuisa parutivi 10-15 maminetsi chete pazuva kuti uise muviri kuti uchengetedze muviri wako nepfungwa zviri muchimiro chakanaka (kutsungirira kudzidziswa kana simba rekuita rinowanikwa).Kunyangwe kuita 1 micro maekisesaizi pazuva kuchabatsira kusimbisa maitiro ako ekusimba, asi kana iwe uchigona kuva nenguva yekuita katatu pazuva, asi zvakare kubatsira kubvisa uremu hwakawandisa.
Zvidzidzo zvakawana kuti vanhu vanoshanda kunze mukusona zuva rega rega vanokwanisa kuunganidza nguva yakawanda yekusimba pane avo vanoomerera kune yakajairwa 30-45 maminetsi chirongwa chekusimba.Kana iwe usingakwanise kuvimbisa awa yekufamba, saka zviri nani kubuda uye kurovedza muviri kana uine nguva, kunyangwe ari maminetsi gumi nemashanu chete.
5. Wana wokuroorana naye akakodzera
Kuenda kugym neshamwari kunobatsira kuita zvirinani chirongwa chekusimbaradza.Asi izvi hazvirevi kuti chero shamwari imwe chete inogona kuita izvi, pane chirongwa chekusimbisa muviri uye vanotanga kushanda nemumwe wavo vachawana migumisiro yehutano hwakanaka kupfuura mudzidzisi wekutanga oga, uye vaviri vanogona kutsigirana, kukurudzirana, kubva. mutoro weboka kuti ubatsirwe.
6. Multiple exercise options
Kuda kwomunhu kurovedza muviri kwakasiyana kungapera mumwedzi mishomanana, saka tinofanira kudzidza kushandisa chido chedu chokurovedza muviri.Kana iwe uchinzwa kuti hausisina chido kana kuti hauchakwanisi kuvandudza, chinja kune imwe nzira yekurovedza muviri pakarepo.
Semuenzaniso, enda kumitambo yehondo nemwana wako, kana kutora kirasi yekutamba, etc. Sezvaunowana basa, iwe uchave nesimba rakawanda rekutora chikamu mune mimwe mitambo, uye panguva imwe chete, izvi zvichabatsira kuchengetedza huwandu hwepamusoro hwe kutanga.
7. Rovedza muviri zuva nezuva
Kuti ushandure kusimba kuita tsika yemazuva ese, usaende kupfuura mazuva maviri akateedzana usingaendi kugym.Vanhu vanoshanda kunze 1-2 kamwechete pavhiki vane mikana yekurega hafu pane avo vanoshanda kunze 3-4 nguva pavhiki.
Nekuti kuwanda kwekusimba kupfuura nguva yekusimba kana chimiro chekurovedza muviri kunogona kukanganisa kutsungirira kwako.IAmerican College of Sports Medicine inokurudzira kurovedza muviri mazuva matatu-5 pasvondo, uye kana ukangokwanisa kuseta mazuva matatu pasvondo kuti ushande, saka unofanira kugovera zvakaenzana mazuva matatu iwayo kuti urambe uchimhanya.
8. Isa parutivi nguva yekusimba
Isa chinonamirwa nenguva pakombuta yako kana kuseta wachi yearamu kuitira kuti ikuyeuchidze kuti ushande panguva yakatarwa zuva rega rega.Paunenge uchiita chinhu chimwe chete panguva imwe chete zuva rega rega, unogona zvishoma nezvishoma kukudziridza tsika.Kana imwe nguva maitiro akaumbwa, kusimba kwezuva nezuva kuchave kwakakosha semusangano wekambani.Zvidzidzo zvakare zvinoratidza kuti vanhu vanoshanda mangwanani vanowana mhedzisiro iri nani pane avo vanoshanda kunze kwemasikati kana manheru, nekuti vanhu vanozonyanya kutarisisa uye nemuviri mangwanani, uye iwe unofanirwa kuwana nguva yakanaka yezuva yekushanda. kunze.