Nyanzvi dzekusimbaradza dzinoti vanhu vakuru vanoda anenge maminetsi e150 ekurovedza muviri svondo rega rega kana vachida kuramba vaine hutano. Nokudaro, zvinokurudzirwa kubatanidza mabasa epanyama muhupenyu hwako hwezuva nezuva. Pamusoro pezvo, iwe uchafanirwa kudya chikafu chine hutano chinosanganisira zvakawanda zvemichero mitsva uye veggies, maonda mapuroteni, uye yakazara zviyo. Hazvina mhosva kuti hurongwa hwako hwakabatikana zvakadii, haufanirwe kubvumira maekisesaizi kuve chinhu chekutanga kubva pane yako yakabatikana. Iwe unofanirwa kudzidza kuita kuti Workout yako inyatsoshanda.
- Rovedza muviri mune dzimwe nhanho dzinokurumidza
Mune imwe ongororo, zvakaonekwa kuti vanhu vakaita 4 splints pazuva, inogara kwenguva yemasekonzi 30 mumwe nemumwe aive nemoyo wakafanana. utano zvinobatsira sevaya vakaita maekisesaizi ari pakati nepakati kwenguva yemaminetsi makumi mana kusvika makumi matanhatu. Kuti uwedzere kurova kwemoyo wako, unogona kusvetuka tambo kwemaminetsi matatu kana mabhuroko anotsemuka neapo neapo.
- Swimming
Iyi ndiyo imwe yeakanakisa maekisesaizi emuviri anogona kubatsira kubvisa kuomesera kwemuviri wako uye kufambisa muviri nenzira inoyerera. Kutuhwina ibasa rakakwana revanhu vanorwara nearthritis sezvo risingaremerwe nehuremu hwakawanda. Maererano netsvakurudzo, kushambira kunogonawo kubatsira kuvandudza mamiriro ako epfungwa uye kukusiya uri nani. Imwe sarudzo yakanaka imvura aerobic. Iwo makirasi anogona kukubatsira kuti usangopisa makoriyori chete asi zvakare toni kumusoro.
- Strength training
Kusimudza uremu hakuzokonzerese kuti tsandanyama dzako dziwande asi zvinogona kudzichengeta dzakasimba nguva dzese. Kana usiri kushandisa tsandanyama dzako, dzinozopedzisira dzapera simba nekufamba kwenguva. Tsandanyama dzinogona kukubatsira kupisa macalorie. Paunenge uine mamwe mamhasuru, izvi zvichakubatsira iwe kupisa macalorie akawanda uye saka zvinova nyore kwauri kuchengetedza uremu hwako.
Chinyorwa chinyorwa: https://www.teamusa.org/USA-Triathlon/News/Blogs/Multisport-Lab/2017/October/02/5-Common-Strength-Training-Mistakes-Triathletes-Make
- kufamba
Uku kurovedzeka kwakapfava asi kune simba kunokubatsira kuti urambe wakatsiga uchivandudza mwero wecholesterol, kusimbisa mapfupa uye kuona kuti BP yako inoramba iri mukutarisa. Izvi zvinogona zvakare kubatsira kuvandudza manzwiro ako uku uchidzikisa njodzi yezvirwere zvakasiyana senge chirwere chemoyo uye chirwere cheshuga. Nyanzvi inodaro kuti kufamba nemamwe marudzi okurovedza muviri kunogona kuvandudza kuyeuka kwako uye kudzivisa kurasikirwa nendangariro kune chokuita nokukwegura.
- Kegel maitiro
Aya maekisesaizi anogona kukubatsira kuti usangotaridzika zvirinani asi kusimbisa pasi pemhasuru dzepelvic dzinotsigira dundira rako. Paunenge uine mhasuru dzepelvic dzakasimba, izvi zvinogona kubatsira kudzivirira incontinence.
- Ita mabasa epamba
Mazhinji emabasa epamba atinoita akakodzera senzira yokurovedza muviri. Kutora yadhi yako kana kuchenesa imba inzira yekurovedza muviri. Izvi zvinoshandawo pakutamba mubhora uye kutamba nevana vako. Chinhu chinonyanya kukosha kuve nechokwadi chekuti uri kuita zvakafanana zvemaitiro eaerobic kwenguva yemaminetsi makumi matatu pazuva.
- Shandisa masitepisi
Panzvimbo pekutora lift, unogona kushandisa masitepisi. Shanduko diki iyi inogona kukubatsira kuti ugare wakagwinya pasina kumisa imwe nguva yekurovedza muviri.
- Ita zvakanyanya kushanda
Kana pfungwa yako yekunakidzwa iri kudya kwemanheru muresitorendi yakanaka, unogona kufunga nezveimwe nzira inoshanda yekubatana yakadai sekufamba, kukwira makomo kana kunyange kutamba. Kana iwe uchitsvaga mamwe mazano anozokubatsira kuti urambe uchishanda edza rondedzero yekunyora rubatsiro.
- Iva mudzidzisi
Unogona kutsvaga ligi revechidiki munharaunda yako uye ive nechokwadi chekuti unoshandisa zvakanaka hunyanzvi hwako hwekare hwekumhanya. Kudzidzisa maitiro emitambo uye kumhanya-mhanya kuchakubatsira kuchengetedza kurova kwemwoyo wako. Iri zvakare izano rakanaka kana iwe usingade kumhanya pane treadmill.
- Rovedza imbwa yako
Ichi chiri pakati pei maekisesaizi ari nyore uye anoshanda izvo zvaunogona kubatanidza muhupenyu hwako hwezuva nezuva. Nekuita maekisesaizi nembwa yako, unochengeta makumbo ako nemaoko zvichipomba. Mune imwe ongororo yakaitwa muCanada, zvakaonekwa kuti varidzi vembwa vaipedza maminitsi anenge 300 vhiki yoga yoga vachiita zvokusimbisa muviri zvine chokuita nembwa yavo. Kunyange kana iwe usina pooch, unogona kubatsira kushandisa imbwa yemuvakidzani wako kana kunyange kuzvipira pane imwe nzvimbo yekuchengetedza mhuka.
- Mira zvakanyanya pabasa
Nzvimbo yebasa ndiyo imwe nzvimbo yakabatsira zvakanyanya kumararamiro edu okusashanda. Ichi ndicho chikonzero iwe uchifanira kufunga nezvechiitwa chemuviri chaunogona kuita paunenge uchishanda. Iri rinogona kunge riri dhesiki rekusimuka rinokutendera kuti ushande wakamira. Kumira zuva rose kuchakubatsira kuwedzera simba rako regumbo uye kutsungirira. Inoisawo kuomesera muviri wako kana uchienzaniswa nekugara uye nekudaro, inokubatsira kupisa macalorie akawanda. Iwe unogona zvakare kutsiva chigaro chako nebhora rekurovedza muviri. Unogona kuwana basa rekunyora rubatsiro kana usina nguva yakakwana yekusununguka yekurovedza muviri. Kana wangozviita kekutanga, haungade kugara zuva rese uye wakamira uchida kuva tsika.
- Tarisa TV paunenge uchisimbisa muviri
Iwe haufanirwe kugara wakapusa pasofa uchiona yaunofarira TV show. Unogona kuita nhanho huru nekuramba uchishanda kana uchiona TV. Iwe unogona kuita pushups, kusvetuka jacks uye mamwe mafambiro anozokubatsira kuti uwedzere.
Bio yoMunyori:
Robert Everett munyori anogara achinyorera mapuratifomu edzidzo pamadingindira ane hukama nenzvimbo yake yezvido. Ane dhigirii remabhuku kubva kuYunivhesiti yeCambridge uye kwenguva yakati akaenda kunodzidza pachikoro chake izvo zvakamubatsira kunzwisisa zvakawanda nezvedzidzo.
ZVOKUBVA MUNYAYA INO:
- Mune imwe ongororo, zvakaonekwa kuti vanhu vaiita 4 splints pazuva, inogara kwenguva yemasekonzi makumi matatu mumwe nemumwe aifarira zvakafanana zvehutano hwemoyo seavo vakaita maekisesaizi ane mwero kwenhambo yemaminetsi makumi mana kusvika makumi matanhatu.
- Iyi ndiyo imwe yeakanakisa maekisesaizi emuviri anogona kubatsira kubvisa kuomesera kwemuviri wako uye kufambisa muviri nenzira inoyerera.
- Chinhu chinonyanya kukosha kuve nechokwadi chekuti uri kuita zvakafanana maitiro e-aerobic kwenhambo yemaminetsi makumi matatu pazuva.
