Chakavanzika chekurova kwemoyo nekukurumidza: Sei Kurovedza Mwoyo Kuchisimbisa?

Wakambonzwa moyo wako uchirova zvine simba mushure mekumhanya here? Ruzha irworwo rwekuti "thump" harusi chiratidzo chekurovedza muviri chete, asiwo chiratidzo chakakosha icho muviri wako uri kutumira kwauri. Nhasi, ngatitaurei nezvekukosha kwekuchinja kwekurova kwemoyo panguva yekurovedza muviri uye maitiro ekuchengetedza moyo wako uine hutano kuburikidza nekurovedza muviri kwesainzi.

1. Kurova kweMwoyo: "Dashboard yehutano" yemuviri

Kurova kwemoyo (ndiko kuti, huwandu hwekurova kwemoyo paminiti) chiratidzo chakakosha chekuyera mamiriro emuviri. Kurova kwemoyo kwemunhu mukuru akajairwa kunowanzova pakati pekurova makumi matanhatu nezana paminiti, nepo avo vanoita maekisesaizi nguva dzose vanogona kunge vaine kurova kwemoyo kwakaderera (semuenzaniso, vatambi vanogona kusvika pakurova makumi mana kusvika makumi matanhatu paminiti). Izvi zvinodaro nekuti moyo yavo inoshanda zvakanyanya uye inoburitsa ropa rakawanda nekurova kwega kwega.

Kuchinja kwekurova kwemoyo panguva yekurovedza muviri

Kurovedza muviri zvishoma (sekufamba netsoka): Kurova kwemoyo kunosvika 50% kusvika 60% yekurova kwemoyo kwakanyanya, izvo zvakakodzera kudziya kana kupora.

Kurovedza muviri zvine mwero (sekumhanya nekukurumidza uye kushambira): Kana kurova kwemoyo kwasvika 60% kusvika 70%, kunogona kusimudzira kutsungirira kwemwoyo.

Maekisesaizi emhando yepamusoro (akadai sekumhanya-mhanya uye HIIT): Kurova kwemoyo kunodarika 70% kusvika 85%, zvichiwedzera kushanda kwemoyo nemapapu munguva pfupi.

(Zano: Fomura yepamusoro yekufungidzira kurova kwemoyo = 220 - zera)

1. Mabhenefiti Matatu Makuru Ekurovedza Muviri Pakukwidza Mwoyo

1. Kuvandudza mashandiro emwoyo nemapapu kuti mwoyo uve "mudiki"

Kurovedza muviri nguva dzose kunogona kuwedzera kushanda zvakanaka kwemoyo, kuderedza kurova kwemoyo uye kuderedza njodzi yezvirwere zvemwoyo. Vanhu vanoramba vachiita maekisesaizi eaerobic (akadai sekumhanya nebhasikoro) kwenguva yakareba vane tsandanyama dzemwoyo dzakasimba uye kufamba kweropa kwakanyatsonaka.

2. Kurumidza kushandiswa kwemafuta mumuviri uye kupisa mafuta zvinobudirira

Kana kurova kwemoyo kwasvika panzvimbo inonzi "fat-burn zone" (inenge 60% kusvika 70% yekurova kwemoyo kwakanyanya), muviri unotanga kushandisa mafuta zvakanyanya kuti uwane simba. Ndokusaka kumhanya kwemaminitsi makumi matatu kuchibatsira zvikuru pakuderedza mafuta pane kumhanya kwemaminitsi imwe chete.

3. Deredza kushushikana uye kuvandudza mafungiro

Kuwedzera kwekurova kwemoyo panguva yekurovedza muviri kunoita kuti uropi hubudise maendorphin (mishonga inonyaradza marwadzo yechisikigo), zvichiita kuti vanhu vafare. Panguva imwe chete, kurovedza muviri zvine mwero kunogonawo kudzora tsinga dzinozvitonga dzoga uye kubatsira kuderedza kuzvidya mwoyo nekushaya hope.

1. Nzira yekushandisa sei Sainzi Kurova Kwemwoyo Kutungamira Kurovedza Muviri?

1. Tsvaga "nzvimbo yako yekurova kwemoyo"

Kupisa mafuta: 60%-70% yekurova kwemoyo kwakanyanya (kwakakodzera kuderedza mafuta)

Kusimba kwemwoyo nemapapu: 70%-85% yekurova kwemoyo kwakanyanya (kwakakodzera kuwedzera kutsungirira)

(Kurova kwemoyo panguva chaiyo kunogona kutariswa ne smartwatch kana tambo yekurova kwemoyo.)

2. Dzivisa kurovedza muviri zvakanyanya

Kana kurova kwemoyo kukadarika 90% yekurova kwemoyo kwakanyanya kwenguva yakareba panguva yekurovedza muviri, zvinogona kukonzera njodzi dzakadai sedzungu uye kuoma kwechipfuva. Kunyanya kune vanotanga, vanofanira kuenderera mberi zvishoma nezvishoma.

3. Kudzidziswa kwakasiyana-siyana

Kurovedza muviri (sekumhanya nekushambira) kunosimudzira kushanda kwemoyo.mitsipa yeropa kutsungirira

Kudzidziswa kwesimba (kusimudza zvinorema, muviri) kurovedza muviri (huremu) kunowedzera simba remhasuru yemwoyo

Kudzidziswa kwenguva pfupi (HIIT) kunobatsira zvikuru pakushanda kwemoyo nemapapu

IV. Mibvunzo Yekukurumidza: Moyo Wako Une Hutano Here?

Edza iyi "Kuedza kurova kwemoyo kunozorora" iri nyore:

Mushure mekumuka mangwanani, rara wakadzikama kweminiti imwe chete uye ongorora kurova kwemoyo weruoko rwako kana tsinga yeropa.

Nyora avhareji yehuwandu hwemazuva matatu akatevedzana.

✅Kurova kwemwoyo kuri pasi pe60 paminiti: kushanda zvakanaka kwemoyo (kunowanzoonekwa pakati pevaya vanoita maekisesaizi nguva dzose)

✅Ka60-80 paminiti: nguva dzakajairika

Kupfuura ka80 paminiti: Zvinokurudzirwa kuwedzera maekisesaizi ekurovedza muviri uye kubvunza chiremba

1. Tora chiito wotanga "kudzidzisa pfungwa dzako" kubva nhasi!

Kungave kufamba nekukurumidza, yoga kana kushambira, chero bedzi kurova kwemoyo kwakawedzera zvakakodzera, kunogona kupinza simba mumoyo. Yeuka: Mutambo wakanakisa ndeuyo waunogona kuramba uchitevedzera!