Mubvunzo unoramba uchitenderera mukutaurirana uye magyms: Iwe unofanirwa kuita maekisesaizi akawanda sei kuonda chaiko? Tsvagiridzo ichangoburwa inopa manhamba ekongiri uye, pamusoro pezvose, zano rakakosha: hazvina kukwana kufamba-famba zvishoma, unofanirwa kuunganidza maminetsi akakwana pasvondo.
Kunyange zvazvo chiito chipi nechipi chiri nani pane kugara wakanyarara, uchapupu hunoratidza izvozvo kuderedza mafuta emuviri uye kutenderera kwechiuno Zvinokurudzirwa kuwana zvakanyanya kuomesesa nguva zvikumbaridzo pane zvakakosha zvehutano zviyero. Aya nhungamiro anoshanda muSpain nekune dzimwe nyika dzeEurope, zvinoenderana nekurudziro dzepasirese.
Sainzi yazvino uno inoti chii?
Ongororo muJAMA Network Vhura iyo yakaongorora 116 miedzo yekiriniki inoratidza izvozvo Kuvandudzwa kunoonekwa muhuremu uye kuumbwa kwemuviri kunoonekwa mushure mekupfuura maminetsi e225 pasvondo. yokurovedza muviri zvine mwero. Pazasi pacho, shanduko dziripo, asi dzinowanzo kuve dzakapusa.
Mirayiridzo yeWorld Health Organisation inoti zvishoma ne150 maminetsi pavhiki ekuita zvine mwero Kune vanhu vakuru, ivavariro yakanaka kune hutano hwese. Nekudaro, kana tarisiro iri pakurasikirwa uremu, Iyo inoshanda nguva yakatarwa inowedzera kusvika 225-420 maminetsi pasvondonguva dzose kugadzirisa mutoro kune chimiro chemuviri uye zera.
Mune avo vanorovedza muviri pasi pemaminitsi makumi matatu pavhiki, zvidzidzo zvinotsanangura kuderera kuduku muhuremu, denderedzwa rechiuno, uye chikamu chemafuta emuviriNdiyo nzvimbo yekutanga, asi kana chinangwa chiri chekucherechedza mutsauko pazvikero, zvinokurudzirwa kuunganidza nguva yakawanda yekufamba.
Imwe mhedziso inowirirana ndeyekuti maitiro ari kufambira mberi: Nguva dzose inokunda kukurumidzaHakuna nzira dzekudimbudzira zvishamiso; mhedzisiro inosimba kana maitiro akachengetwa kwemavhiki nemwedzi yakati wandei.
Maitiro ekushandisa maminetsi iwayo
Yakaturikirwa mumashoko emazuva ese, 225-420 maminetsi akaenzana ne pakati pe45 uye 60 maminitsi mumazuva 5-7kana kuti kumisangano yakati rebei yakapararira mumazuva mashoma. Inogonawo kuwedzerwa kune mabhuroko emaminitsi 10-15 kana purogiramu ikava yakasimba.
Zvekusimba zvine mwero, zviitwa zvakaita se kufamba nekukurumidza, kuchovha bhasikoro, kushambira, kana kushandisa muchina weelliptical Idzo dzinokwanisika sarudzo. Avo vane ruzivo rwakanyanya vanogona... chinjana nepakati zvishomanguva dzose kutarisira kufambira mberi.
Zano rinobatsira nderokuseta isingataurwe zvishoma (semuenzaniso, 30-40 maminetsi mazuva mashanu) uye wedzera mamwe maminetsi pazvinogonekaIwo muganho unochinjika unobatsira kusangana nemazuva ekupedzisira pasina kuwira mune zvese-kana-hapana nzira.
Cardio uye simba: the best-working duo
Miedzo inobvumirana kuti kusanganiswa kwe kurovedza aerobic uye kudzidziswa simba Inonyanya kushanda pakurasikirwa nemafuta uye kuchengetedza tsandanyama. Kuchengetedza tsandanyama kunosimudzira kushandiswa kwesimba uye kunobatsira kudzivirira rebound mhedzisiro.
Simply zvinosanganisira 2-3 vhiki nevhiki simba rekudzidzisa zvikamu (huremu hwemuviri, michina, dumbbells kana mabhendi) uye Zadzisa ne cardio pamwero unoshivirira. Kugadziridza inzwi kumunhu mumwe nomumwe ndicho chinhu chinokosha pakuchengeta tsika yacho.
Kupfuura maekisesaizi: tsika dzinowedzera
Kurasikirwa kwehuremu kune multifactorial: kudya kwakadzikama, kuzorora kwakanaka uye kugadzirisa kunetseka Ndidzo mbiru dzechivako chimwe chete. Kuekisesaiza kunosundira chiyero munzira kwayo, asi seti yetsika inoichengeta yakagadzikana.
Nyanzvi dzinoratidza kuti, nekuenderana, Shanduko idzi dzinoonekwa munguva yepakati.Mumwedzi mishomanana, kuchinja kwakajeka kwehutano uye chitarisiko kunogona kuonekwa, nguva dzose neine chokwadi uye yemunhu kuronga.
Zvinangwa zvinonyatsoitika uye kusachinja-chinja
Kutanga padiki kuri nani pane kusatombotanga: Kufambira mberi zvishoma nezvishoma kunokunda kuputika kukuru kwekuedzaZviri nani kufamba-famba zvishoma zuva rega rega pane kuchinjana mavhiki ane mavhiki ekusaita zvachose.
Kana chinangwa chikasasvikwa muvhiki rakapihwa, zvakanaka: Kutangazve zuva rinotevera kunokosha kupfuura kutsiva nekunyanyisa.Kubata kwenguva refu ndiyo yakanakisa kufanotaura kwekubudirira.
Zvinyorwa zvinonongedza kune meseji yakajeka: Kuti udzike huremu hunoonekwa, zvinokurudzirwa kurovedza muviri kwemaminitsi anopfuura 150 pavhiki. uye kufamba mukati mehuwandu hwe225-420 maminetsi, kubatanidza cardio nesimba, pasina kurasikirwa nekuona mamwe maitiro emararamiro.