BATA ROPA ROPORIIndex yakakosha kuyera kuwedzera simba, iyo inogona kutibatsira kunzwisisa mamiriro emuviri mune akasiyana ekurovedza muviri, uyezve kuronga kwesainzi kuronga kwesainzi. Kunzwisisa rwiyo rwemoyo rwiyo rwekuchinja kwemoyo runogona kuvandudza kuita zvakanyanya paunenge uchidzivirira kunyanyisa kupera simba kana kukuvara. Nhasi, ticha tarisa kuti ungaita sei kuti uve nehurongwa hwako hwekurovedza muviri nekurovedza muviri wako chiyero.
Chii chinoratidzira moyo
Kurovedza muviri kwemoyo unoreva huwandu hwemoyo unorova paminiti panguva yekurovedza muviri. Zvinowanzosimuka nekuwedzera kuwedzera simba rekuita, kuratidzira kuedza kwemoyo kuti usangane neokisijeni zvinodiwa nemhasuru. Kunzwisisa uye kuongorora kurovedza muviri kwemoyo kunogona kutibatsira kudzora kushandisa kwakasimba uye kuita kuti muviri uve nesimba uye hwakachengeteka.
Kunyangwe iri yemitambo yekunze, cycling, makomo kana mitambo yemanheru, imwe neimwe ine runako rwayo rwakasiyana, runogona kutendera kuti tifunge panguva imwe chete, tinzwe runako rwehupenyu.
Basa remoyo akasiyana emoyo nguva
Munguva yekurovedza muviri, maererano nemhando dzakasiyana yemoyo, tinogona kupatsanura mumamiriro mazhinji emwoyo, nguva imwe neimwe inoenderana nemhedzisiro dzakasiyana dzekudzidzisa.
Kurovedza muviri (50-60% Max Mwoyo Rate)
Moderate Standsity Exercise (60-70% Max Mwoyo Rate): Iyi ndiyo yakanakisa yemoyo chiyero chekurovedza muviri, zvinowanzoonekwa mune zvine mwero zviitiko zvakadzama sekunyora uye cycling. Inobatsira kuvandudza moyo uye mapapu basa, wedzera kutsungirira, uye kupisa mafuta.
High-Internity Exercise (70-80% yeMax Mwoyo Rate)
Simba rakanyanyisa (90-100% Max Mwoyo chiyero): inonyanya kushandiswa kwenguva pfupi yekudzidzira kwakanyanya, senge hiit. Kukura uku kwekurovedza muviri kunogona kukurumidza kuvandudza fungidziro yekutsungirira, asi kunofanira kudzivirira kuchengetedza mune ino huwandu kwenguva yakareba, kuti usazvinyengerera zvakawandisa kana kukuvara.
Mwoyo madiki ekutarisa midziyo yakakurumbira mazuva ano, kubva kune smart watches kune nyanzvi yemoyo yemoyo mabhendi anogona kukubatsira kuti ugare pamusoro peyako yemoyo. Kuburikidza nekuongorora nguva chaiyo, inogona kukubatsira iwe kugara mune chinangwa chemwoyo chiyero panguva yekurovedza muviri kuona kuti maitiro ekurovedza anokudzwa.
Gadzirisa yako yekudzidziswa purogiramu kune yako moyo
Zvekutsungirira kweAerobic: Nguva refu dzekudzidziswa munzvimbo yeAerobic Exercise, yakadai sekunyora kana kushambira, kunogona kunatsiridza moyo uye kusimbisa simba uye kusimbisa simba remuviri. Kwemafuta kurasikirwa zvinangwa zvinangwa: Kana chinangwa chakakora kurasikirwa, iwe unogona kusarudza zvine mwero kusimudzira kwe60-70% yemoyo wako wepamoyo kwemaminitsi anopfuura makumi matatu kuti uwedzere mafuta kupisa mafuta kupisa mafuta kupisa mafuta. Wedzera kumhanya uye Simba: Yakakwirira-Kuwedzeredza Kwekudzidzisa
Nekutarisisa nemwoyo wako mwero uye kuronga zvesainzi kuronga kukura uye nguva yekurovedza muviri, iwe unogona kukubatsira iwe kuita zvibodzwa zvako zvekurovedza muviri, kungave kunatsiridza kutsungirira, kurasikirwa nemafuta, kana kuwedzera kukwana kwemuviri. Rega moyo wako urayu uve kampasi yako yekurovedza muviri uye unakirwe neese Workout kushanda uye zvinobudirira!
Kutumira Nguva: Oct-24-2024
