Kudzidzira Kurema Kunovandudza Hutano Hwokunzwisisa

Haisi chakavanzika kuti kusimudza uremu kunopa akawanda mabhenefiti kuhutano hwako. Mabhenefiti emuviri ekusimudza uremu anonyatsozivikanwa, kubva kune toned musculature kusvika kune yakagadziridzwa muviri, yakawedzera kuwanda kwemapfupa, uye nani simba. Utano hwepfungwa uye hwekuziva hunobatsira kubva mukusimudza uremu hauzivikanwi zvakanyanya asi zvakaenzana sekukanganisa. Ichi chinyorwa chichabata cognitive side of the zvakanakira kuita maekisesaizi ekusimudza uremu nguva dzose.

Decreased Depression

Nehurombo, mabhuku mazhinji esainzi uye ezvidzidzo akatarisana ne kubatsira kwemuviri kwekurovedza muviri uye kuregeredza pfungwa side. Zvakadaro, a meta-kudzidza kweanopfuura makumi matatu emakiriniki ekuyera zviratidzo zvekuora mwoyo akawana kuti kuramba kurovedza muviri kudzidziswa kwakabatana nekuderera kukuru kwezviratidzo zvekuora mwoyo. Izvi zvinoreva kuti huremu kudzidziswa uye kuramba kudzidziswa zvine mhedzisiro inopupurirwa pakubatsira kuderedza zviratidzo zvekuora mwoyo uye simba kunatsiridza hutano hwendangariro. Kune avo vari kutambura nekuora mwoyo, kutora kunyange muitiro wakapfava wekurovedza muviri unosanganisira kusimudza uremu kunogona kupa zororo kubva mukuora mwoyo kuburikidza nekugadzira maitiro, kuzadzisa zvinangwa, uye kurovedza muviri pachako.

Chinonyanya kufadza ndechekuti chidzidzo ichi chakawana mabhenefiti akanyanya kune avo vane 'zvinyoro-kusvika-pakati' zviratidzo zvekuora mwoyo zvichienzaniswa nevasina. Izvi zvinoratidza kuti kuderera kwezviratidzo zvekuora mwoyo kuburikidza nekusimudza uremu kunonyanya kutaurwa kune avo vane zviratidzo zvakanyanya zvekuora mwoyo kupfuura avo vasina.

Kuderedzwa Kunetseka

Resistance exercise uye kusimudza uremu zvakabatanidzwawo nekuderedza kufunganya muvanhu vakuru vechidiki. Vatori vechikamu vakapinda mumitambo yekudzivisa uye kusimudza uremu vakashuma kuderera kukuru kwezviratidzo zvekuzvidya mwoyo kupfuura boka rekutonga, risina kuita chero kusimudza uremu. Chii chimwe ndechokuti vatori vechikamu vakarovedza muviri kaviri chete pasvondo panguva yechidzidzo, zvichiratidza kuti hurumende yekurovedza muviri yakanyanyisa haidiwi kukohwa zvikomborero zvekuderedza kunetseka. Kungotora chikamu mukusimudza uremu kaviri pasvondo zvaive zvakakwana kuti uwane kuderera kukuru kwekushushikana.

Kuvandudza mafungiro uye kugara zvakanaka

Uku kuvandudzwa kwehutano hwekuziva hakugumiri kune vechidiki vakuru - zvidzidzo zvakaratidzwa kuti vanhu vakuru vanoita kurovedza muviri nguva dzose vanokohwa zvakanakira kufunga kwavo kwese uye hutano hwepfungwa sevakuru vechidiki. Chidzidzo chacho chakaratidza kuti nepo marudzi akasiyana ekurovedza muviri achipa akasiyana mabhenefiti, pakanga paine kuvandudzwa kwese mukuziva utano mune vatori vechikamu vakapinda mukuita zvichienzaniswa neboka rekutonga, vasina kutora chikamu mune chero chiitiko.

Maitiro ekushanda kubva kumba kana kuhofisi

Ndinovimba, chinyorwa ichi charatidza kuziva hutano zvakanakira kurovedza uremu nguva dzose uye maekisesaizi. Sezvineiwo, mazhinji ezvidzidzo izvi akawana kuti zvakanyanya shandisa hurumende hazvina kufanira kukohwa zvikomborero izvi - zvishoma sezvikamu zviviri pavhiki zvaive zvakakwana mune dzimwe nguva. Kune avo vari kurwara parizvino Hutano hwepfungwa nyaya, dzvinyiriro yekuchengeta kune isingachinji, inosimba hutongi inogona kunge isiri-kuisa, saka zvinobatsira kuziva kuti maekisesaizi haafanire kunge ari kuedza kunopedza nguva.

Avo vanotambura nekuzvidya mwoyo kana kuora mwoyo vanogonawo kuwana basa rinotyisa kana rakaoma kupinda mujimu kuti utange kurovedza uremu. Sezvineiwo, haufanirwe kujoina gym kuti utange uremu kudzidziswa. Kune zvakawanda zvakanaka ma-workouts epamba izvo zvaunogona kuita nemidziyo mishoma. Pazasi pane mamwe akakurudzirwa uremu ekudzidzisa akakodzera kune vanotanga uye ari nyore kuita kubva musha kana hofisi.

Nezviyereso

Iwe haudi uremu hwakawanda hwakasiyana kana iyo fanciest midziyo yekugadzira yakanaka yekusimudza hurumende. MaDumbbells isarudzo yakanaka kwazvo yekushanda-pamba - idiki uye inotora kamuri diki, saka unogona kukurumidza kuiburitsa kune chiitiko mu imba yekutandarira uye uzviise kure kana iwe uri zvaitwa. Iyo hurumende iri pazasi ndeye yakanakisa Workout kune avo vane dumbbells:

10 goblin squats x 3 seti
10 mativi anokotama x 3 seti
10 mhuru inosimudza x 3 seti
10 mapapu ekumberi x 3 seti
10 akabhenda pamusoro pemitsara x 3 seti
10 deadlifts x 3 seti
10 bicep curls x 3 seti

Pakutanga, enda nekumhanya kwako, asi kana uchinge wanzwa wagadzirira kuzvipikisa, edza kutora isingapfuure masekonzi makumi maviri kuzorora pakati pemaseti uye pasina kuzorora pakati pemaekisesaizi.

Nemabhandi ekupikisa

Kana iwe usingakwanise kuwana dumbbells, saka mabhendi ekupikisa anopa imwe yakanaka imwe nzira isingatore nzvimbo yakawanda uye inogona kupa maworkouts ehusimba hwakafanana. Pazasi pane Workout inogona kuitwa nyore kumba kana iyo hofisi:

Resistance Band Dhonza-Kuburikidza: 12 x 3 seti
Squat + Low Single-Arm Row: 10 x 3 seti (rimwe divi)
Squat + Single-Arm Shoulder Press: 8 x 3 seti (rimwe divi)
Yakaderera-kusvika-Yakakwirira Cable Chop + Pallof Press: 10 x 3 seti (rimwe divi)
Banded Good Morning: 15 x 3 seti
Plank + Banded Kick Back: 6 x 3 seti (divi rega rega)
Bicep Curl + Tricep Extension 1: 2: 6-12 x 3 seti (parutivi, curl: yekuwedzera ratio)

Kurera muviri

Kana iwe usina midziyo yekudzidzisa uremu, usanetseka! Iwe unogona zvakare kupinda mune yakasimba Workout uchishandisa bodyweight yako. Aya maekisesaizi ari nyore uye anoda chimwe chinhu kunze kwekamuri yekuchengetera. Pazasi pane a bodyweight exercise regime izvo zvinonyanya kuitwa 2-3 nguva pavhiki.

1A. Squat variation: Bodyweight squat, svetuka squats
1B. Push musiyano: Teerera kusunda-kumusoro, kusunda-kumusoro
1C. Kudzidzira gumbo rimwe chete: Reverse lunge, mberi lunge, kana side lunge (Alternating mativi)
1D. Dhonza kusiyanisa: Bodyweight IYT kana imwe TRX mutsara, isometric tauro mutsara, kana iwe unogona kupinda pasi petafura kana imwe yakagadzikana nzvimbo yemutsara wakatenderedzwa.
1E. Core: Alternating side plank, vanokwira makomo, kana Front plank.

Chiitiko chega chega chiri muchirongwa chinotorwa sedunhu. Enda kuburikidza nekudzidziswa kwega kwega mune runyorwa kamwechete kuti upedze dunhu uye wozopedzisa 2-4 maseketi kuti unyatso kurovedza muviri.

Pasinei nokuti unosarudza kurovedza muviri kupi, usakanganwa kutora nguva yakakwana kuti uzorore! Kuzvisundidzira kuita maekisesaizi akawandisa kana kuti kazhinji kazhinji kunogona kukuvadza - kuzorora uye kupora nguva yakakosha.

Posted in Ubongo Hwakasimba