Maekisesaizi ndiyo kiyi yekugara wakagwinya. Kuburikidza nekurovedza muviri kwakafanira, tinogona kusimudzira kusimba kwedu kwemuviri, kuvandudza hutachiona hwedu uye kudzivirira zvirwere. Ichi chinyorwa chichaongorora kukanganisa kwekurovedza muviri pahutano uye kupa mazano anoshanda ekurovedza muviri, kuitira kuti pamwe chete tive vabatsiri vekufamba kwakanaka!
Chekutanga:zvakanakira zvekurovedza muviri
1:Kuvandudza kushanda kwemoyo nemapapu: Kugara uchirovedza muviri aerobic kunogona kuvandudza kushanda kwemoyo nemapapu, kuwedzera kutsungirira kwemuviri uye kugona kurwisa-kuneta.
2:Kudzora uremu: Kuekisesaiza kunobatsira kupisa macalorie uye kudzora uremu, ukuwo uchidzikisa njodzi dzehutano dzine chekuita nekufutisa.
3:Simbisa kusadzivirirwa kwemuviri: Kuekisesaiza kunogona kuwedzera kudzivirirwa kwemuviri uye kuderedza kurwara.
4: Kuvandudza hutano hwepfungwa: Kuekisesaiza kunogona kusunungura kushushikana uye kushushikana mumuviri, kunatsiridza hutano hwepfungwa uye kuwedzera mufaro.
Chechipiri: Zano rinoshanda rekurovedza muviri
1: aerobic exercise: angangoita 150 maminetsi ekurovedza muviri pasvondo, sekufamba nekukurumidza, kumhanya, kushambira, nezvimwewo, kubatsira kuvandudza kushanda kwemoyo nemapapu.
2: Chiyero chemoyo chinogona kushandiswa kuyera kusimba kwekurovedza muviri. Zvinoenderana neakasiyana muzana yehupamhi hwemoyo wepamusoro, kurova kwemoyo kunogona kukamurwa kuita zvikamu zvishanu, izvo zvinogona kukamurwa kuita yekudziya-kumusoro uye nzvimbo yekuzorora, mafuta ekupisa nzvimbo, glycogen yekushandisa zone, lactic acid accumulation zone uye body limit zone zvichichinjana:
①Kudziya-up uye nzvimbo yekuzorora: Kurova kwemoyo munharaunda iyi 50% kusvika 60% yehupamhi hwemoyo. Kana kurova kwemoyo kwakanyanya kwe180/min, kurova kwemoyo kwaanoda kuti adziyirwe nekuzorora kunofanira kuva 90 kusvika 108 mabhiti/min.
②Mafuta ekupisa nzvimbo: Kurova kwemoyo wenzvimbo iyi 60% kusvika 70% yehupamhi hwemoyo, uye nzvimbo iyi inonyanya kupa simba rekuita maekisesaizi nekupisa mafuta, izvo zvinogona kunyatso kudzikisa mafuta uye kubatsira kuderedza uremu.
③Glycogen inoshandiswa nzvimbo: Kurova kwemwoyo munzvimbo iyi kunofanira kuva 70% kusvika 80% yehupamhi hwemwoyo, panguva ino inoshandiswa nemacarbohydrates.
④Lactic acid accumulation zone: Chiyero chemoyo munharaunda iyi chinofanira kunge chiri 80% kusvika 90% yehupamhi hwemoyo. Nekuvandudzwa kwehutano hwemuviri hwemutambi, huwandu hwekudzidzira hunofanira kuwedzerwa maererano. Panguva ino, kudzidziswa kunoda kupinda munzvimbo ye lactic acid accumulation kuti ivandudze, saka kurovedza muviri kunofanira kuchinjwa kuva anaerobic exercise kuti ibatsire kuunganidza lactic acid.
⑤Chimiro chemuganho wenzvimbo: Kurova kwemoyo munharaunda iyi 90% kusvika 100% yehupamhi hwemoyo, uye vamwe vatambi vanogona kutopfuura iyo theoretical yakanyanya kurova kwemoyo.
3: Kudzidziswa kwesimba: Kuita mwero mwero wekudzidziswa kwesimba, sekusimudza masimbi, push-ups, nezvimwe, zvinogona kuwedzera simba remhasuru uye kutsungirira.
4: kuchinjika uye kuenzanisa kudzidziswa: yoga kana tai chi uye kumwe kudzidziswa, kunogona kuvandudza kushanduka kwemuviri uye kugona kuenzanisa, kudzivirira kudonha uye kumwe kukuvara kwetsaona.
5: Mitambo yechikwata, Kutora chikamu mumitambo yechikwata kunogona kuwedzera kushamwaridzana, kuita shamwari nyowani, uye kuwedzera kunakidzwa kwemitambo.
Maekisesaizi ndiyo kiyi yekugara wakagwinya. Kuburikidza nekurovedza muviri kwakafanira, tinogona kusimudzira kusimba kwedu kwemuviri, kuvandudza hutachiona hwedu uye kudzivirira zvirwere. Maekisesaizi anovandudzawo utano hwepfungwa uye mufaro. Tanga izvozvi! Ngativei mubatsiri wesangano rehutano!
Nguva yekutumira: Aug-02-2024
