Kuva nechirongwa chekurovedza muviri (cardio) chikamu chakakosha chechirongwa chekurovedza muviri chero chipi zvacho.
Kugara zvakanaka kwemwoyo kunoderedza njodzi yezvirwere zvemwoyo, kunoderedza njodzi yechirwere cheshuga kusvika ku50%, uye kunotoita kuti munhu arara zvakanaka usiku.
Zvinoshandawo zvinoshamisa kuchengetedza hutano hwakanaka hwemuviri kune chero ani zvake kubva kuna vanaamai vatsva kusvika kuvakuru vebasa vanoshanda maawa akawanda padhesiki. Kurovedza muviri nguva dzose kunoderedzawo kushushikana, kunowedzera simba, uye kunovandudza hutano hwevanhu.
Asi tinonzwisisa kuti purogiramu yako inofamba nemamiriyoni emamaira paawa - uye nzira yako yekurovedza muviri haigari ichifambirana nedanho iroro. Vanhu vanosvika 50% vanotanga chirongwa chekurovedza muviri vanorega mukati memwedzi mitanhatu, uye vanhu vakuru vari pasi pe25% muUS vanozadzisa zvinokurudzirwa zvekurovedza muviri vhiki nevhiki.
Kurasikirwa nepfungwa iyi kunowanzokonzerwa nezvikonzero zvishoma zvikuru:
- Unokurumidza kuita zvakawanda, kwete kutanga nekurovedza muviri kwevanotanga
- Maekisesaizi ako haasi nyore
- Unofinhwa nekurovedza muviri kusingatarisirwi
- Uri kungotarisa pane imwe nzvimbo yekurovedza muviri asi hauoni mhedzisiro
Dzimwe nguva hupenyu pachahwo hunongokanganisa. Asi nekugadzira purogiramu inoshanda kwauri, unogadzira tsika inogona kukunda purogiramu yako yakabatikana.
Kurovedza Kwevatangi veTreadmill
Treadmill yekumba ndiyo chishandiso chakakwana chevatangi kuti vafambise zvinangwa zvavo zvekurovedza muviri nekuti:
- Zvigayo zvematreadmill zvakakodzera kurovedza muviri kwevanotanga
- Unogona kurovedza muviri uri muimba yako yekutandarira, masikati kana husiku, mvura kana kupenya
- Maekisesaizi eTreadmill anochinjika, saka unogona kusanganisa maekisesaizi ekutanga uye kuwedzera kuoma sezvaunofambira mberi.
- Hazvisi nzira yekukubatsira kuti urambe uchikura zuva nezuva asi zvinogonawo kukubatsira kuti ugare wakagwinya.
Marudzi matatu aya ekurovedza muviri patreadmill achakubatsira kutanga nezvinangwa zvako zvekurovedza muviri kumba. Akakodzera chero nhanho, anogona kuwedzerwa kana wangotanga kuona mhedzisiro, uye anokwanisa kushandiswa zvakasiyana-siyana kuti arambe achikurudzirwa - kunyangwe usingade kumhanya.
Kurovedza muviri kwakanakisisa kweTreadmill yekuderedza uremu
Haufanire kuita zvese zvawagona kusvika waneta - kutaura chokwadi, kana zvasvika pakuita maekisesaizi akanakisa ekuderedza uremu, unongoda hafu yekushanda nesimba ikoko.
Nyanzvi dzinoti tinowana mabhenefiti akanakisa ekuderedza uremu zvichienderana nekurova kwemoyo wedu. Iyi "nzvimbo yekupisa mafuta" i50 kusvika 70% yekurova kwemoyo kwakanyanya. Kune vanhu vazhinji, izvi zvinoreva kuti kufema kwako kwakakurumidza asi uchiri kukwanisa kutaura.
Deredza uremu pa treadmill yako nematanho aya ari nyore:
- Gara uchirovedza muviri nguva dzose: kurovedza muviri nekukurumidza zuva nezuva kunowedzera macalorie akapiswa kupfuura kumhanya kamwe chete kana kaviri pasvondo.
- Tanga nemaminitsi angangoita makumi maviri pazuva: Kumhanya kwaunosarudza kunoenderana newe — nemaitiro ekurovedza muviri asina simba rakawanda, unofanirwa kukwanisa kufema nemhino dzako paunenge uchirovedza muviri.
- Kukwidza nhanho: famba kusvika pamaminitsi makumi matanhatu uye wedzera kumhanya kuti mwoyo wako urambe uchirova munzvimbo inopisa mafuta.
Sezvo kugwinya kwako kuchikura, maekisesaizi ako anofanira kuwedzera kuoma. Nekuwedzera simba, unodzivisa kufambira mberi kwako.
Wedzera maekisesaizi ako ekurovedza muviri asinganyanyi kuoma nekuwedzera michina iri nyore pakufamba kwako, yakaita se:
- Jekete rinorema rinogona kukubatsira kupisa macalorie anosvika 12%
- Bhora remushonga kana zviremerera zvemakumbo
- Mabhendi ekudzivirira ekurovedza muviri kwepamusoro
Kurovedza muviri kweHIIT Treadmill kwakanakisisa kune vanotanga
Tose tinoda kushandisa nguva yakawanda pazvinangwa zvedu zvekurovedza muviri, asi kazhinji, zvirongwa zvedu hazvisi kurutivi rwedu. Maitiro ekurovedza muviri kwenguva refu (HIIT) anowedzera simba rekurovedza muviri kwako kwetreadmill, zvichipisa macalorie akawanda munguva pfupi.
DAPOW VaBao Yu Nhare:+8618679903133 Email : baoyu@ynnpoosports.com
Nguva yekutumira: Gunyana-23-2024