John Myers
Nhanganyaya: Kukosha Kwemaekisesaizi eKugwinya
Kuekisesaiza kunoita basa rakakosha mukuwana nekuchengetedza kusimba. Kugwinya kunoreva kugwinya kwemuviri nepfungwa kunowanikwa kuburikidza nekuita maekisesaizi enguva dzose, madyiro ane utano, uye kurara zvakanaka. Kuita maekisesaizi nguva dzose kunobatsira kuvandudza kushanda kwemoyo, kuwedzera simba remhasuru uye kutsungirira, uye kuwedzera kuchinjika uye kuenzanisa.
Kuita maekisesaizi kunobatsira kuvandudza hutano hwepfungwa nekudzikisa nhanho yekushushikana, kugadzirisa mafungiro, uye kukurudzira kurara kuri nani. Inobatawo basa rakakosha mukudzivirira zvirwere, kusanganisira chirwere chemoyo, chirwere cheshuga, uye mamwe marudzi egomarara. Naizvozvo, kubatanidza maekisesaizi mumaitiro ako ezuva nezuva kwakakosha kune hutano hwese uye hutano.
Ndezvipi Zvinokosha Zvikamu zveFitness?
Kugwinya kunosanganisira akati wandei anobatsira kune hutano hwese uye hutano. Izvi zvinosanganisira kutsungirira kwemoyo, simba retsandanyama uye kutsungirira, kushanduka, uye kuenzanisa. Cardiovascular endurance inoreva kugona kwemoyo, mapapu, uye circulatory system kuendesa oxygen uye zvinovaka muviri kumamhasuru panguva yekurovedza muviri. Simba retsandanyama uye kushingirira zvinoreva kugona kwemhasuru kuburitsa simba uye kuchengetedza kudzokororwa kudzokororwa. Flexibility inoreva huwandu hwekufamba kwakatenderedza mubatanidzwa, nepo chiyero chinoreva kugona kuchengetedza kuenzana panguva yekufamba.
Nzira yeKusarudza yako Fitness Level?
Kuti uone nhanho yako yekusimba, iwe unogona kutora bvunzo yekusimba iyo inoyera yako yemoyo kutsungirira, muscular simba uye kutsungirira, kuchinjika, uye kuenzanisa. Kune bvunzo dzakasiyana dzechikamu chimwe nechimwe chekusimba, senge 1-mamaira yekumhanya bvunzo yemoyo kutsungirira, kusunda-up bvunzo yesimba retsandanyama uye kutsungirira, kugara-uye-kusvika bvunzo yekuchinjika, uye imwe-gumbo bvunzo yekuenzanisa. Zvichienderana nemhedzisiro yako, unogona kuona nzvimbo dzesimba uye utera uye kugadzira chirongwa chekurovedza muviri chinonangana nezvinodiwa zvako.
Cardiovascular Exercises for Fitness
Maekisesaizi emwoyo zviitwa zvinosimudza kurova kwemwoyo wako uye kufema kwenguva yakareba, sekumhanya, kuchovha bhasikoro, kushambira, uye kufamba nekukurumidza. Aya maekisesaizi anovandudza kutsungirira kwemoyo uye anobatsira kupisa macalorie, ayo anogona kubatsira mukurasikirwa. IAmerican Heart Association inokurudzira angangoita 150 maminetsi epakati-kusimba aerobic maekisesaizi pasvondo kana 75 maminetsi esimba-kusimba aerobic maekisesaizi pasvondo kuitira optimal cardiovascular fitness.
Simba Rekudzidzisa Maekisesaizi eKugwinya
Simba rekudzidzisa maekisesaizi anosanganisira kushandisa kuramba, senge uremu kana bodyweight, kupikisa tsandanyama dzako uye kugadzirisa tsandanyama simba uye kutsungirira. Mienzaniso yemitambo yekudzidzira simba inosanganisira squats, mapapu, push-ups, uye kudhonza-ups. Simba rekudzidzisa maekisesaizi anobatsira kuwedzera tsandanyama, kunatsiridza kuwanda kwemapfupa, uye kuwedzera metabolism, iyo inogona kubatsira mukuremerwa.
Flexibility uye Balance Exercises for Fitness
Flexibility uye kuenzanisa maekisesaizi anobatsira kuvandudza huwandu hwekufamba kwakatenderedza majoini uye kuwedzera chiyero uye kugadzikana panguva yekufamba. Mienzaniso yekuchinjika uye kuenzanisa maekisesaizi anosanganisira kutambanudza, yoga, Pilates, uye tai chi. Aya maekisesaizi anogonawo kubatsira kuderedza njodzi yekudonha nekukuvara, kunyanya muvakuru vakuru.
Kangani Unofanira Kuekisesaiza Kuti Uve Ugwinyi?
Kuwanda uye nguva yekurovedza muviri zvinoenderana nezvinangwa zvako zvekusimba uye nhanho yekusimba. Kazhinji, American College of Sports Medicine inokurudzira zvishoma 150 maminetsi ekuenzanisa-kusimba aerobic exercise pavhiki kana 75 maminitsi e-simba-intensity aerobic exercise pavhiki, pamwe chete nemazuva maviri kusvika matatu ekudzidzira simba rekudzidzira pavhiki. Nekudaro, kana iwe uri mutsva kuita maekisesaizi, tanga zvishoma nezvishoma uye zvishoma nezvishoma kuwedzera frequency, kusimba, uye nguva yekurovedza kwako sezvo nhanho yako yekusimba inovandudza.
Mhedziso: Sarudza Zvakanakisa Maekisesaizi eKugwinya Kwako Zvinangwa
Mukupedzisa, kurovedza muviri nguva dzose kwakakosha pakuwana nekuchengetedza kusimba, kuvandudza hutano hwemuviri nepfungwa, nekudzivirira zvirwere. Kuti uwane kusimba kwakakwana, zvakakosha kuita maekisesaizi akasiyana-siyana anonangana nezvikamu zvakakosha zvekusimba, zvinosanganisira kutsungirira kwemoyo, kusimba kwetsandanyama uye kutsungirira, kuchinjika, uye kuenzanisa. Bvunza nenyanzvi yekusimbisa muviri kuti ugadzire chirongwa chekurovedza muviri chinoenderana nezvinangwa zvako zvekusimba uye zvaunoda, uye yeuka kutanga zvishoma nezvishoma uye zvishoma nezvishoma kuwedzera kusimba, kuwanda, uye nguva yekurovedza kwako.
