Kusimba kwemuviri kwakakamurwa kuita zvikamu zvakasiyana zvezvikamu zvinosiyana pamunhu nemunhu . Munhu wega wega anogona kudzidziswa pane izvi zvikamu zvekusimba kwemuviri kuvandudza humwe hunyanzvi kana kuita mumabasa. Kuvaka pane zvimwe zvikamu zvinogona kuunza shanduko yaunoshuvira mukusimba kwako, hutano hwepfungwa, uye mararamiro.
Verenga kuti uzive uye unzwisise izvi zvikamu zvekusimba kwemuviri.
Mufananidzo: Shutterstock
Ndezvipi Zvikamu Zvinechekuita Nehutano PaKusimba Kwemuviri?
Kukwanisa kumhanya kiromita kana maviri kana kukwanisa bhenji rekudhinda hakuna kukwana; kuyera wakakwana sei chaizvo , zvakakosha kuti utarise mabhokisi ese! Kusimba kwakakwana kunotsanangurwa nemafambiro anoita muviri wako muzvikamu zvese zvekusimba kwemuviri.
Mufananidzo: Shutterstock Heano maitiro ane chekuita nehutano hwemuviri wemuviri:
- Cardiovascular Endurance
(Kal, taura mutsara pane izvi.)Nyanzvi yezvehutano uye nyanzvi yezvekudya Neha Godiawala Shah anoti, 'Kuvandudza kusimba kwemoyo kunogona kuderedza njodzi yekuva nechirwere chemoyo nekuwedzera kushanda kwemoyo yedu, mapapu, netsinga dzeropa! Kana kudzidziswa kwemoyo kukaitwa nemazvo, kusimba kwemoyo wako, kusimba kwetsinga dzako uye kugona kweropa rako kutakura okisijeni kuchavandudza. Kana hutano hwako hwemoyo hwakanaka, iwe unozokwanisa kuita zvese aerobic uye mabasa ekudzidzisa simba nechivimbo zvikuru. Kana zviri nyore kupomba ropa nemuviri wako, mutero unoderera pamwoyo wako.'- Muscular Strength
Simba retsandanyama chiyero chesimba rakakura kwazvo rinoburitswa nemhasuru panguva imwe chete yekuedza kukuru! 'Mienzaniso yemaekisesaizi anoita kuti tsandanyama dzisimba zvinosanganisira kudzidzira kuramba, sekusimudza uremu, kurovedza muviri, uye maekisesaizi ebhendi. Kumhanya, kuchovha, uye kukwira zvikomo zvakare sarudzo. Imwe yedzakajairika nzira dzekuyedza kusimba kwetsandanyama ndiyo imwe-rep max: kusimudza huremu hwakawanda sezvaunokwanisa panguva yekurovedza muviri kwakapihwa kudzokorora kumwe chete. Mienzaniso ichest press, squats, deadlifts, etc. Kusimudza zviremera zvinorema uye kungodzokorora zvishomanana, kumativi mana-8, isimba! Tsvagiridzo inoratidza kuti inogona kurwisa osteoporosis, kudzivirira kukuvara uye kurwisa kurasikirwa kwemapfupa, 'Shah anodaro.Anowedzera kuti tsandanyama inobatsira kupisa mafuta, saka kana iwe uine mhasuru dzakawanda, muviri wako unopisa macalorie akawanda, kunyangwe pakuzorora uye nekufamba kwezuva.
- Muscular Endurance
Muscular endurance ndiko kugona kwemhasuru kudzokorodza kuita simba kurwisa kuramba. Shah anoti, ' Kana tsandanyama dzako dzichibatana nenzira yakafanana kanopfuura kamwe chete, uri kushandisa muscular endurance . Kudzokororwa kwakawanda kwechiitwa, kungave kudzidzisa uremu, kudzidzisa kuramba kana kuwedzera kutsungirira kwako kwemoyo nezviitiko zvakaita sekuchovha bhasikoro, kushambira kana kumhanya inzira dzekutsungirira kwetsandanyama.Chirongwa chinoshanda chekutsungirira kwemhasuru chinosanganisira kusanganiswa kwakanaka kwezviitwa zvinoisa kushandisa imwe kana maviri makumbo kana majoini. Mienzaniso inosanganisira mapush-ups, mapuranga, squats, mapapu, sit-ups, nezvimwewo. Zvingave zviitwa zvezuva nezuva zvehupenyu semabasa epamba kana kuti uri pakati pekusimbisa muviri, muviri wako unoda kutsungirira kwetsandanyama. Paunenge uine yakawanda, hauzonzwe kuneta uye uchakwanisa kutsungirira zvakanyanya paunenge uchishandisa simba shoma. Kana iwe uchienzanisa zvese zvikamu zvekusimba kwemuviri, tsandanyama simba rakafanana nekumhanya , uye kutsungirira kwetsandanyama kwakafanana nokumhanya daro refu!'
Mufananidzo: Shutterstock - Kuchinjika
Flexibility ndiko kugona kwemajoini ako kufamba akasununguka kuburikidza neiyo iripo yekufamba, kunyanya kujointi rega rega, semuenzaniso, kutambanudza tsandanyama dzega kana kuita maekisesaizi anoshanda semapapu. Kuchinjika kwepamusoro kunobvumidza iwe kuita mabasa ezuva nezuva uye mafambiro senge kunhonga zvinhu kubva pasi, kusunga tambo dzebhutsu, nezvimwe, zviri nyore.
Mufananidzo: Shutterstock
- Muviri Kuumbwa
Chimwe chezvakanyanya kukosha pane zvese zvikamu zvekusimba kwemuviri, kuumbwa kwemuviri kunoreva chiyero cheupfu hwakaonda kune huwandu hwemafuta mumuviri. Huremu hwakaonda hwenyama yemuviri hunosanganisira huwandu hwemhasuru, mapfupa, uye nhengo. Iyo inozivikanwawo seBody Mass Index kana BMI, iyi reshiyo ndiyo yadhi yekusimba kwemuviri. Kuwanda kwemafuta emuviri kunowedzera njodzi yechirwere chemoyo uye mamwe matambudziko ehutano.
Zano: Teerera kune izvi zvikamu zvekusimba kwemuviri kuti uvandudze chimiro uye tsandanyama uye majoini kushanda.
Ndezvipi Zvikamu Zvine hukama Nehunyanzvi hweKusimba Kwemuviri?
Mufananidzo: Shutterstock Unyanzvi-hune chekuita nezvinhu hazvisi chimwe kunze kwemafitness modules ane chekuita neakananga mabasa, semuenzaniso, mitambo. Izvi zvikamu zvekusimba kwemuviri zvinobatsira muiti kuvandudza munzvimbo dzakasiyana senge kumhanya kwakakosha kunhabvu nepo chiyero chakakosha kune gymnastics!
Dzidza nezve hunyanzvi zvine chekuita nekusimba kwemuviri zvikamu:
- Simba
Izvi zvose, chikamu chemuviri pamwe chete neunyanzvi hune hukama hwehutano hwemuviri. Simba rinoreva simba guru rinoshandiswa nemhasuru kana mhasuru asi munguva pfupi. Mune mamwe mazwi, iko kugona kwemhasuru kushandisa simba rakawanda munguva pfupi pfupi, senge paunomhanya kana kushambira. Ichi chikamu chemuviri chine chekuita nemoyo kutsungirira.
Mufananidzo: Shutterstock - Agility
Shah anoti, 'Agility ndiko kugona kushandura nzira nekukurumidza uye zvinobudirira nekuchengetedza chimiro chakakodzera. Kana iwe uchinetseka kutama-kune-kudivi kana kuzviwana wasiya pachiyero zvakanyanya, agility kudzidziswa kuchabatsira kuvandudza mashandiro ako. Inokubatsira kuti udzidze hunyanzvi hwekutendeuka, kufambisa maoko nemakumbo nekukurumidza. Kuva agile kunogona kuvandudza mafambiro aunoita zuva nezuva. Kunyangwe iwe uchida kuvandudza chiyero chako, kuchinjika, kutonga, kuvaka yako pfungwa-yemuviri kubatana kana kuvandudza yako yekupora nguva, agility kudzidziswa kuchakusvitsa ikoko.'- Kumhanya
Ichi chikamu chine chekuita nehunyanzvi chinobatanidzwa nekugona uye chinoreva kugona kufambisa makumbo nemaoko kumusoro nepasi pasi nekukurumidza, sekubata, kudhonza, kana kukanda zvinhu. Kukurumidza kudzidzira kunokosha kwete kune vatambi chete, asiwo kune avo vane mabasa anosanganisira kubata zvinhu zvinorema.
Mufananidzo: Shutterstock -Rection Nguva
Rection time inoreva nguva inotorwa kupindura kune zvekunze zvinokurudzira zvinogara zvichishanduka, senge munhabvu, tsiva, uye mitambo yakadai. Maekisesaizi ekuderedza kuita nguva anosanganisira kumhanya panzvimbo yacho nekumhanya kwakazara kana kumhanya pane treadmill.- Kururama
Ichi chikamu kugona kwemuviri kuzvitungamira uye isimba rakananga kune imwe pfungwa. Kurongeka, pamwe nekusimba, zvinopinda mumitambo senge javelin kukanda, kusvetuka kwenguva refu, kusvetuka kukuru , nezvimwewo. Kururama kunogona kuwedzerwa nekufungisisa, kufungisisa, uye kudzidzira.
Mufananidzo: Shutterstock - Kuenzana uye Kurongeka
Kugara uchichinja maitiro uye mafambiro zvinoda kuti muviri ugare wakadzikama, kureva kuti, wakatwasuka. Kurongeka kwemuviri kunoreva kugona kwemuviri kufambisa chikamu chemuviri chinopfuura chimwe pamwe chete, zvine hungwaru uye nemazvo.Zano: Skill-nechekuita fitness components zvinoda mazinga epamusoro ekugwinya pane ane chekuita nehutano.
Mufananidzo: Shutterstock FAQs
Q. Sei zvakakosha kuisa pfungwa pazvinhu zvese zvekusimba kwemuviri?
TO. Shah anoti, 'Kugara uchirovedza muviri kana chero basa remuviri rinokurudzira mhasuru dzakasimba nemapfupa. Inovandudza hutano hwemwoyo, hutano hwekufema uye hutano hwese. Inobatsirawo kuchengetedza huremu hune hutano, kuderedza njodzi yerudzi rwechipiri chirwere cheshuga, chirwere chemoyo, kufutisa uye kuderedza njodzi yemamwe magomarara. Pane zvakawanda zvinobatsira kana iwe ukaisa pamberi pekusimba kwemuviri. Zvakakosha kuti unzwisise kuti kusimba chii, uye kuti munhu angafamba sei pamusoro pekugwinya. Zvakakosha kuisa pfungwa pazvikamu zvose zvehutano hwemuviri sezvo zvichikubatsira mukuronga uye nekuita maitiro ako ega ega akanyatsogadzikana.'
Mufananidzo: Shutterstock Q. Nzira dzine hutano dzekuvandudza pazvikamu zvine chekuita nehunyanzvi zvekusimba kwemuviri?
TO. Shah anopa zano, 'Shingairira nechinangwa chekuvandudza hunyanzvi chaihwo. Izvo zvakakosha kugadzira zvirongwa zvekusimbisa muviri zvinovandudza kusimba kwese pamwe nekubatanidza maekisesaizi anotsigira mabasa ezuva nezuva. Saka zvichienderana nezvaunoita muhupenyu hwako hwemazuva ese, pane humwe hunyanzvi hunobatanidzwa uko kurovedza muviri kwako kunogona kubatsira mukukuita zviri nani.'Verenga zvimwe : Ziva Chinoita Kuti Belly Ifure Kusindimara Uye Kuti Ungaityora sei
