Kurudziro yepamutemo inotaura kuti iwe unofanirwa kuita kudzidziswa kwesimba kanenge kaviri pasvondo. Asi chinenge chikamu chimwe muzvina chevakuru ndicho chinoita zvinodiwa izvozvo. Inenge hafu yevanhu vanoita cardio nguva dzose.
Vamwe vanhu havazive nzira yekudzivisa chitima uye vari kunetseka nezve kukuvara, nepo vamwe vane kukuvara kana mamiriro anovatadzisa kudzidziswa nezviremu kusvika pakukwana kwavo. Zvakare, pane kusanzwisisana pamusoro pekudzidziswa kwesimba pakati pevamwe vakadzi, vanofunga kuti vanogona kuve vakawandisa kana kuwana tsandanyama.
Chimwe chipingamupinyi chinowanzoitika ndeche «ingym kunyara«, kushaikwa kweruzivo rwekushandisa uremu hwekusimudza midziyo. Vakadzi, kunyanya, vanoshuma kunyaradzwa kushoma vachishandisa nzvimbo dzejimu, kusanganisira michina yesimba uye masimbi emahara.
Sei cardio isina kukwana?
Isu hatisi kuita kukurumidza-paced aerobic exercise, izvo zvinoshamisa kune hutano hwako nenzira dzakawanda. Asi kana ukasabatanidza basa rekuramba, muviri wako unobhadhara mutengo.
ari tsandanyama dzinogona atrophy; iwe ucharasikirwa nemhasuru uye simba nekuti hausi kuvashandisa zvakanyanya. Marunda ako nemarunda anogonawo kupera simba.
Kusvetuka kusimbisa zvakare kwakaipa kumapfupa ako. Kudzidziswa kwesimba kunoisa kunetseka pamapfupa, izvo zvinokurudzira masero ekuvaka mapfupa kuti aite. Kana ukasaita kurovedza muviri, mapfupa ako anogona kupera simba uye kurasikirwa nemamwe mamineral content.
Izvi zvinonyanya kukosha kune vakuru vakuru, kunyanya avo vari postmenopausalas, sezvo kuderera kweesrogen mazinga kunotungamirira pakurasikirwa kwepfupa, izvo zvinowedzera njodzi yekuputsika.
Uyezve, kana kuderedza uremu chiri chinangwa chako, haungapise macalorie akawanda pasina kudzidziswa kuramba. Paunenge uchiita 30 maminetsi cardio session, uri kupisa macalorie panguva iyoyo 30 maminetsi. Asi maminetsi makumi matatu ekusimudza uremu achaita kuti iwe upise macalorie kwezuva rose, chiitiko chinozivikanwa se. kunyanya kushandisa oxygen mushure mekuita maekisesaizi.
Izvi zvinodaro nekuti kudzidziswa kwesimba, nekuisa microscopic kusagadzikana pamhasuru dzako, inoisa muviri wako mumamiriro ekupora. Iko kupora kwemhasuru kunoshandisa macalories esimba.
Mukuwedzera, kunowedzera kuonda kwemhasuru yakos, zvakawanda zvichawedzeras tu basal metabolic rate, huwandu hwemacalorie aunopisa zuva rega rega kungochengeta zvakajairika biological kushanda. Tsandanyama inoshanda metabolically, zvichireva kuti inopisa macalorie akawanda pakuzorora pane mafuta emuviri.
Zvakanakira kudzidziswa simba
Unogona kunge uchigere kugutsikana. Resistance kudzidziswa kune akawanda mabhenefiti, kunyangwe iwe uchitova neiyo aerobic routine. Nekuti zvese zviri mumuviri zvakabatana, kuve nehwaro hwakasimba hwetsandanyama hwakakosha mukufamba kwemuviri, kuporesa, uye kudyidzana nemamwe masisitimu emuviri.
Iwe uchadzivisa kukuvara uye kukurudzira kupora
Kuwedzera vhoriyamu uye kusimba kwesimba rako rekudzidziswa kwakabatana nenjodzi yakaderedzwa yenjodzi dzekukuvara kwemitambo, sekureva kwaAugust 2018 meta-analysis muBritish Journal of Sports Medicine.
Chirevo che 2017 kubva kuAmerican College of Sports Medicine chinoratidzawo kuti kutevera chirongwa chekudzidzisa simba kunobatanidzwa ne kuderera kwezviitiko zvekushungurudzika kuputsika, kudonha uye kukuvara kwemashure muvanhu vari kuita zvenyama.
Uye kana ukakuvara? Iwe uchapora nekukurumidza uye zvakanyanya kana wanga uchiveza tsandanyama. Resistance training inosimbisa tendon nemarunda, izvo zvinogona kukubatsira kupora kubva mukukuvadzwa, senge sprained ankle kana pfudzi rakatsemuka. Ichavandudzawo chiyero chako uye chimiro nekusimbisa zvigadziriswe zvidiki zvinokuchengetedza wakatwasuka.
Unozovandudza kuita kwako kwemitambo
Vamhanyi vane simba-yekudzidzira maitiro vanovandudza zvakanyanya kumhanya kwavo uye kutsungirira, sekureva kwaGunyana 2019 kudzidza muBritish Journal of Medicine. Kuwedzera mhasuru fiber saizi uye contractile simba inotungamira kune yakakura kugona kwemuviri.
Yako simba rekudzidzisa maitiro zvakare inobvumidza iwe kuti uwedzere simba, inodzikamisa iwe mukudzidzira kwako yoga, uye inokugadzirira iwe kwemazuva echando.
Unogona kuderedza njodzi yako yechirwere
Chidzidzo chaNovember 2017 mu Journal of the American Heart Association chakawana kuti kudzidziswa kwesimba zvine mwero (pakati pe100 ne145 maminetsi pasvondo) kunobatanidzwa ne njodzi yekufa yakaderera kubva kune zvese zvinokonzeresa muvakadzi vakuru.
Kutaura zvazviri, vanhu vakwegura vane makore makumi matanhatu nemashanu uye vakuru vakatevera mazano akakurudzirwa ekudzidzira simba kaviri pavhiki vaiva ne65 muzana yakaderera yezvinokonzera kufa kune avo vasina, muChidzidzo cheFebruary 46 mu Preventive Medicine.
Tsvagiridzo inoratidza kuti vakadzi vanotarisa pakusimbisa tsandanyama dzavo kuderedza el Type 2 chirwere cheshuga ne30 muzana y yechirwere chemoyo ne17 muzana kana ichienzaniswa nevaya vasina kurovedza muviri kupikisa, maererano nekudzidza kwaJanuary 2017.
Chinokosha ndechekuti kubatanidza kudzidziswa kwesimba nekurovedza muviri kwakabatana nengozi yakaderera yerudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye kufa kwekutanga kupfuura cardio chete.
Kudzidziswa kwesimba kunovandudza manzwiro ako
Sekureva kwaJune 2018 meta-analysis muJAMA Psychiatry, kudzidziswa kwekudzivirira kunoderedza zviratidzo zvekupfava kusvika pakati pekuora mwoyo. kudzidzira kuramba inodzora kuyerera kweropa uye kurova kwemwoyo, iyo inobvisa mhute yeuropi uye inokuzadza iwe nekunzwa-zvakanaka endorphins. Sezvo iwe uchiita mabasa matsva esimba, simba rako repfungwa uye chivimbo zvichavandudzawo.
Kwese maekisesaizi anovandudza mafungiro nekuti anowedzera endorphins. Asi pakudzidziswa kwesimba, sainzi inoti inopa zvakanyanya kutaurwa zvakanaka pahuropi.
Iwe uchaderedza kurwadziwa kwepazasi
Chidzidzo chidiki chaMay 2020 muBMC Sports Science, Medicine and Rehabilitation chakawana kuti vanhu vane marwadzo akaderera kumashure vakawana kusagadzikana kwakanyanya uye vakaona kuvandudzwa kwekuremara kwakabatana nemarwadzo pavakatevera chirongwa chekudzidzisa simba.
Kusimbisa musimboti wako kuburikidza nebasa rekudzivirira kunotsigira lumbar spine yako (yakaderera musana), kubvisa kumanikidzwa uye kurwadziwa. Inonyanya kukurudzirwa kune vanhu vane kukuvara kwemusana kana kupedza nguva yakawandisa vakagara zuva rose.
Iwe ucharara zviri nani usiku
Kuvaka tsandanyama kunogona kutovandudza kurara, maererano nediki raMay 2015 kudzidza mu Journal of Strength and Conditioning Research, umo vanhu vakarara nekukurumidza uye nekumuka kushoma kwehusiku pamazuva avakapinda mukudzidziswa kwekudzivirira.
Tese tinoziva kuti kurara zvakanaka kunogona kuenda kure mukukuchengeta uri muchimiro chakanaka. Saka edza kuunza aya marudzi ekurovedza muviri mumaitiro ako ezuva nezuva uye evhiki nevhiki. Hazvinei kuti unozviita rinhi, mangwanani kana masikati.
Ndeupi rudzi rwekudzidzira simba rwakanyanya kunaka?
Kune dzakawanda nzira dzakasiyana dzekusimbisa chitima, asi iyo yakanakisa modhi yako zvinoenderana nekugona kwako, zvinangwa, uye zvaunoda. Pazasi tinokurukura marudzi ese uye mabhenefiti avo.
mahara masimbi
Kunyangwe ese ari maviri mashini uye zviremu zvemahara, senge dumbbells uye kettlebells, zvinokutendera iwe kuti uwane yakaenzana saizi yemhasuru uye simba, zviremu zvemahara. zvinoda kunyanya kubatanidzwa uye kumisa mapoka emhasuru akawanda kupfuura muchina. Pasina kutsigirwa kwemuchina kuti urambe uri munzvimbo yakakodzera, muviri wako unomanikidzwa kushanda nesimba kuti uchengetedze chimiro chako.
Nekuda kweizvozvo, huremu hwemahara huri nani pakuvaka tsandanyama nekufamba kwenguva, zvichienzaniswa nemuchina unogona kungonanga chaiwo tsandanyama.
Simba kudzidziswa nemichina inorema
Nekuti michina inopa rutsigiro rwakawanda, inogona kuve bheji yakanaka kune vanotanga vasati vagadzirisa maitiro avo parizvino. Muchina wakanakirawo kuvandudza fomu rako uye huwandu hwekufamba mushure mekukuvara.
Iwo zvakare nzira huru yekuvaka kusatya usati waenda kune emahara masimbi. Kune vanhu vanoda kugadzikana pavanenge vachisimudza simbi, pasina kumanikidzwa kwembariro inodonha kana kusakwanisa kuisimudza. Muchiitiko ichi, michina inobatsira kufambira mberi uye nekuchenjerera kwemaitiro.
mabhandi ekupikisa
Izvi zvakachipa uye zvinotakurika. Kunyange zvazvo vachiwedzera ukuru uye simba remisumbu, mukufamba kwenguva, ivo vachave vasina kuoma. Kuita kuti simba rako rekushanda riwedzere kuoma nemabhendi ekupikisa, unogona kuwedzera kune dumbbells kana kettlebells.
Iwo akakwana kune bodyweight workouts inoda kuwedzera kusimba kana kune vanhu vachangotanga mukudzidziswa kwesimba. Vanotokurudzirwa mukugadzirisa maitiro kuitira kuti misumbu inogona kuenderana nekuchinja kwehuremu uye kusimba. Mukuwedzera, ine mukana wekuti havachengetedze mutoro mukati mekufamba, iyo shoma shoma iyo bhendi iri, iyo inoreruka.
kurovedza muviri
Bodyweight workouts shandisa huremu hwako kupa huremu hwekurwisa simba rinokwevera zvinhu pasi. Chinhu chakanakisa ndechekuti maekisesaizi ehuremu hwemuviri haadi chero midziyo yakakosha, senge mashini ekurema, dumbbells, kana kunyangwe mabhendi ekupikisa. Unogona kuzviita chero nguva, chero kupi, izvo zvinonyanya kubatsira kana iwe uchinzvenga gym panguva yeCOVID-19 denda.
Kuvaka tsandanyama kuburikidza nekurovedza muviri, yakawedzeraa zvishoma nezvishoma nhamba yekudzokorora kana kupindaa vakakwira kukundikana, semuenzaniso, kuita squats kusvika iwe usingachagone kuita zvimwe. Iwe unogona zvakare kuedza 'time under tension' Workout, kwaunoita kufamba kwega kwega zvishoma nezvishoma kuitira kuti zvinyanye kuoma.