Munguva pfupi yapfuura, kuita zvemitambo kumba kwave imwe yenzira dzakakurumbira kune avo vari kutsvaga kugara muchimiro. Kunyangwe nekuda kwezvinetso zvekudzidzira kunze nemask kana kuve nyore kwekusafamba kuenda kugym, iyi sarudzo inopa nzira. inoshanda kutarisira utano hwedu pasina kubva pamba.
Pazasi, tinokupa iwe yakadzama gwara rekuita maekisesaizi kumba zvakachengeteka. inoshanda, kubatanidza mazano anobatsira, maitiro uye zvinhu zvinodiwa kuitira kuti iwe uwane zvakanyanya kubva pakushanda kwako.
Tenga zvinhu zvinodiwa
Kuita maekisesaizi kumba, ita yakakodzera zvinhu inogona kuita mutsauko. Pazasi, isu tinodonongodza zvinhu zvakakosha zvaunofanira kufunga nezvazvo:
- Mat kana mat: Izvo zvakakosha kuita maekisesaizi epasi zvakanaka uye kudzivirira majoini ako.
- Dumbbells: Unogona kutenga madumbbells ane uremu hwakasiyana, kettlebells (kettlebells) kana uremu hunochinjika maererano nezvaunokwanisa.
- Elastic mabhendi: Yakanakira kushanda pakuramba muscular uye kuwedzera akasiyana maitiro ako.
- Treadmill kana bhasikoro rekurovedza muviri: Kana iwe uchida kubatanidza yakaderera-impact cardio, iyi michina yakakwana.
- TRX kana kumiswa masisitimu: Iyo yakanakisa sarudzo yekuita calisthenics maekisesaizi uye inoshanda kudzidziswa.
Funga nezve mabhenefiti
Kuita maekisesaizi kumba hakungonatsiridza yako chitarisiko, asi zvakare ine akawanda mabhenefiti ehutano:
- Cardiovascular health: Inobatsira kusimbisa mwoyo, kudzora BP uye cholesterol.
- Kuderedza mafuta emuviri: Kudzidzira nguva dzose kunowedzera metabolism uye kunokurudzira kuora muviri.
- Kusimbisa tsandanyama nemapfupa: Inowedzera kusimba kwemapfupa uye inodzivirira kukuvara.
- Kuvandudza immune system: Kurovedza muviri nguva dzose kunosimbisa dziviriro yako.
- Mental Wellness: Inoderedza kushushikana, inovandudza kunaka kwekurara uye inosimudzira hunhu hwakanaka nekuburitsa endorphins.
Tanga nekumhanya kwako
Usati watanga kuita zvemberi, zvakakosha kuti utange zvishoma nezvishoma kudzivirira kukuvara. Parizvino, kune akawanda online zviwanikwa zvinogona kukubatsira:
- Kuwanikwa specialized YouTube channels mukudzidziswa kumba, senge yoga, pilates, HIIT kana kugwinya zvidzidzo.
- Rangarira kusarudza maekisesaizi anoenderana newe level uye zvinodikanwa chaizvo.
Kana iwe uri wekutanga, shandisa pakati Maminitsi makumi masere nemakumi mapfumbamwe pachikamu uye zvishoma nezvishoma kuwedzera kusimba uye nguva yekurovedza muviri.
Mamwe maekisesaizi ekuvandudza mhedzisiro
Kuti muviri wako urege kudzika uye kuti urambe uchiona mibairo, zvakakosha kuti uchinje mhando dzakasiyana dzemaekisesaizi. Tinokurudzira:
- cardio: Shandisa maekisesaizi sekutamba, kusvetuka tambo, kana kumhanya panzvimbo. Uyezve, the HIIT (yakakwirira intensity interval kudzidziswa) yakanakira kupisa macalorie nokukurumidza.
- Simba: Gurai zvikamu nemapoka emhasuru kushanda maoko, abs, glutes nemakumbo pane mamwe mazuva.
- Flexibility: Batanidza iyo yoga kana inosimba kutambanudza kuti uvandudze huwandu hwekufamba uye kudzivirira kukuvara.
Tsaura zuva rimwe chete kana maviri pasvondo kubatanidza kutambanudza nemaekisesaizi. kufamba kuzorodza tsandanyama uye kudzivirira kuwandisa.
Rekodha kufambira mberi kwako kuti ugare uchikurudzirwa
Kana iwe uchida kuramba wakazvipira kune yako tsika, gadzira chirongwa chekudzidzisa chakaenderana nezvinangwa zvako. Mamwe mazano anosanganisira:
- Shandisa nharembozha kurekodha nhamba yekudzokorora, zvikamu kana nguva yekudzidziswa.
- Rekodha kufambira mberi kwako mujenari, sekusimudza uremu, nguva yawakapedza, kana kuvandudzwa kwemuviri kunoonekwa.
- Isa zvibodzwa zvidiki zvevhiki nevhiki zvinogoneka, sekuwedzera huwandu hwemapush-ups anoitwa.
Chekupedzisira, ronga imwe kona kumba uko iwe une maturusi ako ekudzidzisa ari pedyo. Iyi nzvimbo yakatsaurirwa ichabatsira kugadzira kuwirirana kwezuva nezuva.
Tora mukana uyu kushandura muviri wako nepfungwa kubva mukunyaradza kwemba. Ramba wakatsiga, nakidzwa nekuita uye, pamusoro pezvose, yeuka kuti nhanho diki yega yega yakakosha kuti uwane hutano hwakakwana.