Unombozvibvunza kuti chii chinokurudzira mapoka evanhu vanoverevedza vachibuda mudzimba dzavo mambakwedza zuva nezuva vosimuka kuenda kwavo. kufamba mangwanani ? Zvakanaka, ivo vari pachena pane chinhu chakanaka nekuti tsvagiridzo inoratidza kuti nepo kurovedza muviri chero nguva yezuva kunobatsira; kukwidza cardio rhythms yako uye kupomba mangwanani-ngwanani kunopa pfungwa dzako nemuviri zvimwe zvakawedzerwa mabhenefiti. Isu tinokutora iwe kuburikidza nezvikonzero zvese nei uchifanira kubvisa kuneta kwako uye kuenda kune iwo mafambiro emangwanani.
Chikamu chakanakisa chekubatanidza a mangwanani famba mumuitiro wako wezuva nezuva ndiko kuti zvinogona kuitwa nyore sei. Iko hakuna inodhura fitness centre nhengo yekutenga uye hapana huru rejigging yehurongwa hwako hunodiwa; zvese zvinotora kuti iwe utange pakufamba kwako kwemangwanani ndiko kukurudzira uye vaviri vakanaka vevarairidzi! Saka, imi mese makagadzirira kuzunungusa yenyu sedentary sloth uye kujoina morning walker brigade?
Poshi. Zvakanakira Morning Walk
piri. Mangwanani Anofamba Anodzivirira Hupenyu Hwechirwere
3. Kufamba Kwemangwanani Kunochengeta Mazinga eShuga Ari Kudzora
Four. Kufamba Kwamangwanani Kunonyungudika Muviri Fat
5. Mangwanani Anofamba Anovandudza Kugadzikana Kwepfungwa
6. Mangwanani Anofamba Anoita Kuti Mwoyo Usimbe
7. Mangwanani Anofamba Anoita Kuti Utaridzike uye Unzwe Zvirinani
8. Mangwanani Famba FAQs
Zvakanakira Morning Walk
Ungapikisa kuti kufamba kufamba, pasinei nokuti inguva ipi yezuva yaunosarudza kuzviita; uye unenge usina kukanganisa. Zvisinei, kushandira cardio dikita nekufamba kwemangwanani kuchadaro kugadzirisa metabolism yako kwezuva rose uye kukuchengeta uchinzwa simba uye wakagadzirira kutora chero chinhu.
Uyezve, kutora tsika yekufamba mangwanani zviri nyore nekuti kune zvipingamupinyi zvishoma zvinokukanganisa kubva pamaitiro ako ezuva nezuva. Zvidzidzo zvakare zvinoti mazinga ekutsungirira akakwira mangwanani kupfuura manheru saka unozogona kuzvisundira iwe zvakanyanya uye kupisa macalorie akawanda panguva yekufamba kwemangwanani kupfuura pane imwe nguva yezuva.
Zano: Kusvibiswa kwemhepo kuriwo kudivi rezasi mumangwanani traffic yese yemotokari isati yavhunga maguta edu nehutsi; tembiricha dziri kudivi rezasi zvakare saka mangwanani ndiyo nguva yakasununguka yekurovedza muviri kunze.
Mangwanani Anofamba Anodzivirira Hupenyu Hwechirwere
Zvidzidzo zvakaratidza kuti kufamba kwemangwanani kunobatsira zvakanyanya mukudzivirira kana kuderedza zviratidzo zvezvirwere zvehupenyu seshuga, thyroid, hypertension. Kusanganiswa kwezvirwere izvi nehupamhi hwe triglycerides uye mazinga akaderera eHDL cholesterol anotungamirira metabolic syndrome izvo zvinoita kuti munhu aite chirwere chemoyo.
Zano: Nyanzvi dzinoti kuita maawa matatu chete kurovedza muviri kufanana kufamba mangwanani pavhiki inoderedza mikana yako yekuwana metabolic syndrome ne50 muzana.
Kufamba Kwemangwanani Kunochengeta Mazinga eShuga Ari Kudzora
Kuwanda kwe Type 2 chirwere cheshuga muIndia yasvika mwero wedenda. Ongororo ichangoburwa yakabudiswa muThe Lancet Diabetes & Endocrinology magazine inoti maIndia anoda kusvika 98 miriyoni achabatwa neType 2 Diabetes panosvika 2030. Kana uine chirwere cheshuga, unogona kuwana huwandu hweshuga yako yakakwirira pasi pesimba nekufamba kwemaminetsi makumi matatu mangwanani ega ega.
Kufamba kunobatsira maseru kushandisa glucose muropa zvakanyanya. Chirwere cheshuga chinogonawo kudzorwa nekudzikisa huremu hwemunhu nechikamu chegumi kubva muzana uye pano zvakare calorie-kupisa mangwanani kufamba vane rubatsiro rukuru.
Zano: Iva nechokwadi chokuti unopfeka shangu dzakakodzera dzekufamba kudzivirira kukuvara.
Kufamba Kwamangwanani Kunonyungudika Muviri Fat
Kufamba kwemangwanani kunogona kuita senge nzira iri nyore yekurovedza muviri kana uchienzanisa nemitambo yekurovedza muviri kana mamwe maitiro akasimba ekushanda kunze. Zvisinei, zvidzidzo zvakaratidza izvozvo kufamba kwemangwanani kunoshanda chaizvo kana zvasvika pakupisa mafuta. Muchokwadi, low-intensity cardio sekufamba kunopisa 60 muzana yemacalorie kubva kumafuta.
Nepo maekisesaizi epamusoro-soro anogona kukupa nani kurasikirwa kwemafuta zvawanikwa zvakazara, kufamba kwemangwanani kunogona kukubatsira kuti udzoke muchimiro nekusimudza kurova kwemoyo wako uye nekukupa yakakura cardio Workout.
Zano: Kufamba kwemangwanani kwakanaka kuridza tsandanyama dzemuviri wako wepazasi senge tsandanyama dzegumbo uye glutes. Inogonawo kusimbisa musimboti wako kana ukachengeta a kumira kwakanaka pakufamba.
Mangwanani Anofamba Anovandudza Kugadzikana Kwepfungwa
Kunze kwekuve nzira yakanaka yekuita maekisesaizi pakutanga kwezuva rako, kufamba kwemangwanani kunoitawo kuti unzwe kufara uye kuseta toni yakanaka kwezuva rose. Pane nzira dzakawanda dzokuita nadzo kufamba kwemangwanani kunovandudza hutano hwako hwepfungwa .
Kutanga, kurovedza muviri kwakakurumidza kunoburitsa endorphins - mahomoni anofadza anokupa manzwiro ekuwedzera; kumhanya kwesimba kunokusimudzira kwezuva rose, uye zvidzidzo zvakaratidza izvozvo kufamba uchimhanya kwehafu yeawa kusvika paawa ine zvakakosha zvakanaka kune avo vanotambura nekuora mwoyo. Kufamba kunogonawo kubatsira kuchengetedza ndangariro yako nekuvandudza hunyanzvi hwako hwekuziva.
Kumhanya kweokisijeni neropa kuuropi hwako paunofamba kunoita kuti uropi hwako husvinure uye hunovandudza kushanda kwehuropi. Kutaura zvazviri, maererano nekushanda kwehuropi, kufamba kune zvimwe zvakakosha zvinobatsira kune vanhu vanopfuura makore makumi matanhatu, kudzivirira zera-ane chekuita nekuyeuka kuderera uye kuderera.
Zano: Ita kuti kufamba kwako kwemangwanani kuve kunofadza nekupinda mushamwari. Bata imwe hurukuro iwe uchivavarira kuzadzisa zvinangwa zvemuviri wako mese.
Mangwanani Anofamba Anoita Kuti Mwoyo Usimbe
Dzivirira matambudziko emwoyo nekufamba nzendo dzako dzemangwanani nguva nenguva. Maererano neAmerican Heart Association, unogona kuderedza njodzi yako yekuwana chirwere chemoyo uye sitiroko nekufamba uchimhanya kwemaminitsi makumi matatu zuva rega rega. Ndizvo chete zvazvinoda kuderedza ropa , kuderedza mazinga etriglyceride uye inokuvadza LDL cholesterol. Muchokwadi, iyi yegoridhe hafu yeawa ye mangwanani kurovedza muviri kana kana kashanu pavhiki zvinogona kukuchengetedzawo pasitiroko, unodaro mushumo weYunivhesiti yeSouth Carolina.
Zano: Kana uri kufamba panze sarudza nzira yakatsetseka uye yakasununguka kufamba nayo. Dzivisa nzira dzetsoka nemigwagwa ine makomba.
Mangwanani Anofamba Anoita Kuti Utaridzike uye Unzwe Zvirinani
Kufamba mangwanani nguva dzose kuti uvandudze hutano hwako hwese maparamendi uye semhedzisiro, unogona kuzviwana uchiburitsa meds shoma pane yawaimboita. Kutaura zvazviri, nyanzvi dzinotaura kuti kufamba-famba mangwanani-ngwanani kunogona kuita kuti urarame kwenguva yakareba negore. Kufamba inovandudza kutenderera kweropa uye kupihwa kweokisijeni mumuviri uye zvinotungamira kukudzivirira kuri nani.
Zano: Kunze kwekuvandudzwa kwehutano hwese, kuita mafambiro emangwanani chikamu chehurongwa hwako hwezuva nezuva kunokupa iwe unoshamisa runako runako zvakare. Inoderedza kukwegura; inopa ganda rako kupenya kwakanaka kunotengwa nekuvandudzwa kwekufamba kweropa; uye inovandudza kunaka kwebvudzi .
Mangwanani Famba FAQs
Q. Ndinofanira kufamba kwenguva yakareba sei mangwanani?
TO. Vanachiremba vanokurudzira kuti uedze kukwana mukati memaminitsi makumi matatu e kukurumidza kufamba mangwanani pazuva, kana kashanu pavhiki. Kana iwe ukaona usingakwanise kufamba kwenguva yakareba kudaro, pakutanga, zvipe zvinangwa zvidiki uye edza kufamba kwemaminetsi gumi kusvika gumi nemashanu, uchiwedzera nguva zvishoma nezvishoma.
Q. Kufamba mangwanani kunogona kundibatsira kuderedza uremu here?
TO. Hongu, kufamba kwemangwanani kunogona kukubatsira kupisa mafuta uye makorikori pane imwe nguva. Kunyangwe zvingave zvisingaite seyepamusoro-simba maekisesaizi, ichiri kuita mutsauko wakakura pachiyero chekuyera mukufamba kwenguva.
