Kuomerera kumaitiro ekuita maekisesaizi kunonetsa kumunhu wese, ndosaka zvakakosha kuve neumboo-hwakavakirwa matipi ekukurudzira ekuita uye nzira dzekunamatira dzinoonekwa kuti dzinoshanda mukugadzira maitiro ekuita maekisesaizi kwenguva refu. Kugara uchirovedza muviri kunoderedza njodzi yerudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, mamwe magomarara, kuora mwoyo, kufunganya uye kufutisa.
Zvikonzero zvinonyanya kuratidzwa zvekusatora chikamu mukurovedza muviri kushaikwa kwenguva (nekuda kwemhuri kana zvisungo zvebasa), kushaikwa kwekukurudzira, mabasa ekutarisira, kushaikwa kwenzvimbo yakachengeteka yekurovedza muviri uye kushaikwa kwekutsigirwa kwevanhu. Sezvineiwo, vanhu vazhinji vanosiya chirongwa chekurovedza muviri vanoita kudaro mukati memwedzi mitanhatu yekutanga yekutanga chirongwa chekurovedza muviri. Kurwisa chiitiko ichi chekusiya chikoro, tsvakiridzo pamusoro penyaya iyi inoratidza kuti hutano nehunyanzvi hwekuita maekisesaizi vanofanirwa kunanga kuzvibata kwemunhu ari kutanga chirongwa chekusimbisa muviri kuti avabatsire kutora chirongwa chenguva refu chekurovedza muviri.
1.Seta Chokwadi Hutano uye Zvinangwa Zvekusimba:Gadzira zvinangwa zvinogoneka uye zvinogoneka zvekusimba zvinoenderana nezvaunogona, hutano uye mararamiro. Funga kuvatumira kune imwe nzvimbo mumba mako, senge usiku, sezviyeuchidzo zvakanaka zvako. Dhonza zvibodzwa zvako zvenguva pfupi (~ mwedzi mitatu) kuita zvidiki, zvinogoneka zvenguva pfupi (masvondo maviri kusvika matatu) zvinangwa kuti uzvichengete uchikurudzirwa uye uri munzira.
2.Start Slow:Zvishoma nezvishoma enda pamaitiro ako ekurovedza muviri kuti udzivise kukuvara, uchibvumira muviri wako kuti uenderane nezvinoda kuitwa zvemuviri.
3.Mix It Up:Dzivirira kubhowekana nekusiyanisa maekisesaizi ako nezvikamu zvakasiyana, zvinosanganisira cardiorespiratory, simba retsandanyama, kuchinjika uye pfungwa/muviri kurovedza muviri.
4.Track Kufambira mberi Kwako:Chengetedza rekodhi yezvawakaita mukusimba kwako uye kuvandudzwa kuti ugare uchikurudzirwa uye kuronda rwendo rwako kune hutano hwakanyanya.
5. Zvipe iwe pachako:Gadzira iyo isiri-yechikafu mubairo system (semuenzaniso, kuona bhaisikopo, kuverenga bhuku idzva kana kupedza nguva yakawanda uchiita chitandadzo) kuti uwane kugwinya uye hutano hunokosha zvinangwa zvekusimbisa maitiro ako akanaka ekurovedza muviri uye kuchengetedza kusimba kwako.
6. Tsvaka Tsigiro Yevamwe Vakakosha:Ita kuti shamwari nemhuri vazive zvinangwa zvako zvemaekisesaizi kuitira kuti vakurudzire uye vatsigire mukuzvizadzisa.
7.Tsvaga Workout Buddy:Kune mamwe maekisesaizi, tsvaga shamwari yekusimbisa muviri. Kudyidzana nemumwe munhu kunogona kupa kuzvidavirira uye kuita kuti kurovedza muviri kunakidze. Zvinobatsira kana shamwari yako yekurovedza muviri iri padanho rekusimba rakafanana newe.
8. Tarisa Zviratidzo Zvemuviri Wako:Teerera kune masaini emukati memuviri wako (semuenzaniso, kusimba, kuneta kana kurwadziwa) uye gadzirisa maekisesaizi ako zvinoenderana kudzivirira kuwandisa uye kukuvadza.like manzwi ekurova kwemoyo, GPS smart sport watch.
9. Fine Tune Your Dietary Pattern:Batanidza zvido zvako zvekurovedza muviri nemaitiro ekudya anosimudzira hutano kuti unyatsoita uye kudzoreredza maekisesaizi. Ziva, haugone kurovedza kudya kwakashata.
10.Shandisa Tekinoroji:Shandisa fitness apps, zvinopfekeka kana mapuratifomu epamhepo kuti utarise mafambiro ako uye uwane ruzivo rwekuvandudza maekisesaizi ako.
11.Iite Tsika:Kuwirirana ndicho chinhu chinokosha. Ramba nemaitiro ako ekuita maekisesaizi kudzamara yave tsika yaunozvisanganisa nayo muhupenyu hwako hwezuva nezuva.
12. Ramba Wakanaka:Chengetedza mafungiro akanaka, tarisa pane hutano hwakanaka hwekurovedza muviri uye usarega chero zvipingamupinyi zvichikutadzisa kubva parwendo rwako rurefu rwekubudirira nezvinangwa zvako zvekurovedza muviri.
Nguva yekutumira: Aug-09-2024
