Kurovedza muviri ndiyo kiyi yekuchengetedza hutano hwakanaka. Kuburikidza nekurovedza muviri kwakakodzera, tinogona kusimudzira hutano hwedu, kuvandudza dziviriro yemuviri uye kudzivirira zvirwere. Chinyorwa chino chichaongorora kukanganisa kwekurovedza muviri pahutano uye kupa mazano ekurovedza muviri anoshanda, kuitira kuti pamwe chete tigone kubatsirwa nekufamba zvakanaka!
Chekutanga: mabhenefiti ekurovedza muviri
1: Kuvandudza mashandiro emwoyo nemapapu: Kurovedza muviri nguva dzose kunogona kuvandudza mashandiro emwoyo nemapapu, kuwedzera kutsungirira kwemuviri uye kugona kudzivirira kuneta.
2：Kudzora huremu: Kurovedza muviri kunobatsira kupisa macalorie uye kudzora huremu, ukuwo kuchideredza njodzi dzehutano dzinosanganisirwa nekufutisa.
3：Simbisa dziviriro yemuviri: Kurovedza muviri kunogona kuwedzera dziviriro yemuviri uye kuderedza kurwara.
4: Kuvandudza hutano hwepfungwa: Kurovedza muviri kunogona kusunungura kushushikana uye kusagadzikana mumuviri, kuvandudza hutano hwepfungwa uye kuwedzera mufaro.
Chechipiri: Mazano ekurovedza muviri anoshanda
1: kurovedza muviri kwe aerobic: kurovedza muviri kwe aerobic kwemaminitsi angangoita 150 pasvondo, zvakaita sekufamba nekukurumidza, kumhanya, kushambira, nezvimwewo, zvinobatsira kuvandudza mashandiro emwoyo nemapapu
2：Kurova kwemoyo kunogona kushandiswa kuyera simba rekurovedza muviri. Zvichienderana nehuwandu hwakasiyana hwekurova kwemoyo kwakanyanya, kurova kwemoyo kunogona kukamurwa kuita zvikamu zvishanu, zvinogona kukamurwa kuva nzvimbo yekudziya nekuzorora, nzvimbo yekupisa mafuta, nzvimbo yekushandiswa kweglycogen, nzvimbo yekuunganidza lactic acid uye nzvimbo yemiganhu yemuviri zvichiteerana:
①Nzvimbo yekudziya uye yekuzorodza: Kurova kwemoyo munzvimbo iyi kuri 50% kusvika 60% yekurova kwemoyo kwakanyanya. Kana kurova kwemoyo kwemunhu kuri 180 kurova/min, kurova kwemoyo kwaanoda kuti adziye uye azorore kunofanira kuva 90 kusvika 108 kurova/min.
②Nzvimbo yekupisa mafuta: Kurova kwemoyo kwenzvimbo iyi kuri 60% kusvika 70% yekurova kwemoyo kwakanyanya, uye nzvimbo iyi inonyanya kupa simba rekurovedza muviri nekupisa mafuta, izvo zvinogona kuderedza mafuta zvinobudirira uye kubatsira kuderedza huremu.
③Nzvimbo inoshandiswa neGlycogen: Kurova kwemoyo munzvimbo iyi kunofanira kuva 70% kusvika 80% yekurova kwemoyo kwakanyanya, panguva ino kunokonzerwa nemakabhohaidhiretsi.
④Nzvimbo yekuunganidza lactic acid: Kurova kwemoyo munzvimbo iyi kunofanira kuva 80% kusvika 90% yekurova kwemoyo kwakanyanya. Nekuvandudzika kwehutano hwemuviri hwemutambi, huwandu hwekurovedza hunofanira kuwedzerwa zvinoenderana. Panguva ino, kurovedza muviri kunofanirwa kupinda munzvimbo yekuunganidza lactic acid kuti kuwedzere kunaka, saka kurovedza muviri kweaerobic kunofanirwa kuchinjwa kuita kurovedza muviri kweanaerobic kuti kubatsire kuunganidzwa kwelactic acid.
⑤Nzvimbo ine muganho wemuviri: Kurova kwemoyo munharaunda iyi kuri pakati pe90% kusvika 100% yekurova kwemoyo kwakanyanya, uye vamwe vatambi vanogona kutopfuura kurova kwemoyo kwakanyanya kunodzidziswa.
3：Kurovedza muviri nesimba: Kuita kurovedza muviri zvine mwero, sekusimudza zvinorema, kusunda muviri, nezvimwewo, kunogona kuwedzera simba remhasuru uye kutsungirira.
4: kurovedza muviri nenzira yekuchinjika uye kuenzana: yoga kana tai chi nedzimwe nzira dzekurovedza muviri, zvinogona kuvandudza kugona kwemuviri kuchinjika uye kuenzana, kudzivirira kudonha nekumwe kukuvara netsaona.
5: Mitambo yechikwata, Kutora chikamu mumitambo yechikwata kunogona kuwedzera kutaurirana, kuita shamwari itsva, uye kuwedzera kunakidzwa kwemitambo.
Kurovedza muviri ndiyo kiyi yekuchengetedza hutano. Kuburikidza nekurovedza muviri kwakakodzera, tinogona kusimudzira hutano hwedu hwemuviri, kuvandudza dziviriro yemuviri uye kudzivirira zvirwere. Kurovedza muviri kunovandudzawo hutano hwepfungwa nemufaro. Tanga izvozvi! Ngativei vabatsiri vesangano rehutano!
Nguva yekutumira: Nyamavhuvhu-02-2024
