Chikonzero Nei Unoda Kuwana Kana Kuwana Dziva, ASAP
Apo kushambira kunowanzowanzobatanidzwa nezhizha, ibasa remuviri iro munhu wese anogona kukwanisa kutora chikamu chero nguva yegore kana pane dzimba remukati rinowanikwa kana kuti kutonhora kune unyoro. Zvechokwadi, kana ichipisa, munhu wese anotanga kutarisa-svetuka kune shamwari yake padziva. Iyo inotevera yakanakisisa kutengesa: kambani yemunharaunda kana dziva remunharaunda, inochenesa uye shoma shoma iri nani, hongu. Kushambira haisi nzira inofadza yekutsvaira panguva yezhizha. Icho chimwe chemitambo shomanana kana mabasa asingaiti mari yakawanda kana kuti anoda chero zvigadzirwa. Icho hachina hanya nemakore kana kukwanisa kugadzirisa.
Maererano nedhesi rakagadzirwa neU.S. Census, kushambira kwechina kunowanikwa mune zvemitambo muUnited States-iri pasi pemisasa. Hove dzinofamba dzichibuda mubhokisi rakajeka riri pasheferi iri mumba mako, bata shamwari uye utungamirire kune dzimba iri pedyo. Asi usati waita, ona zvikonzero zvinoita kuti iwe ushambire chikamu chehupenyu hwako.
01 ye25
It's Popular
Kugadzirira kupinda muhova. Ojo Images / Iconica / Getty Images Kwete kuti tinokurudzira kuti uzviite nokuti mumwe munhu wese anozviita-kana vana vakakurumbira vose vari kutumbuka kubva pabhiriji, zvinodaro zvigadzirisa here? Kushambira kunowanzoonekwa nekuda kwechikonzero chakanaka, kana chaizvoizvo zvikonzero zvakawanda zvakanaka, sezvamuchawana apo iwe uchiri kuverenga. Maererano nezvinoitika kuSouth Census report:
- Nzvimbo dzokushambira Nha. 3 mukuzivikanwa kwemitambo
- Kushambira mauto 4th most-popular sport in US
- Kushambira kwehutano kwakarongeka Nhamba 2 mukukura kwemaitiro makuru muUnited States muna 2013 uye vane mamiriyoni 3.1 mitsva, maererano naFIT America.
- Kushambira kwehutano hwehutano Nha. 2 mu "aspirational" mitambo yekubatana kune vasiri vatori vechizvarwa nemakore (6 kusvika 65+) ye 2016 Physical Activity Council Report .
- Maererano neFitbit Activity Index, kushambira ibasa rekufananidzira kweNombolo 3 kwemazera ese muGreat Britain, Nha. 4 muAustralia, uye Nha. 7 muUnited States.
Saka iwe unofarira sei ikozvino?
02 pa25
Kunowedzera kuchinja
Pombi yemvura inotyisa inopesana nesimba rekuvhenekera, zvichiita kuti kushambira kuve kwakanaka kwomuitiro wekuita zvekurovedza unoisa kusanyanya kunyanya kunetseka pamapfupa nemajoini. Kana iri dziva rinopisa (kunyange zviri nani!), Hutumbu huchava hwakasununguka, hunoita kuti huwedzere kushanduka uye hunoita kuti iwe uite zvakakosha kudzidzira maitiro. Kana iwe uri mumwe wemhando dzakakwana dzemweya iyo inobata mukati-kati ma-lactic-asidi-kuvaka kushingaira kushanda-sekumhanya, mabhasikoro kana zviyero-kushambira kunobatsira kubvisa kunze chepfu uye kusvibiswa, kudzivirira musimba kuoma uye kusuruvara zuva rinotevera.
03 of 25
Inopisa Calories
Kushambira ndeimwe yenzira dzakanakisisa uye dzakanakisisa dzekupisa makoriki asingadiwi: awa yekushamba inopisa anenge mazana mashanu emakori. Zvinoita sokuti, nhema idzi pamusoro pevashambi uye calorie inodya ndeyechokwadi. Ingotarisa Michael Phelps. Kushambira kunowedzera simba rako remasabolism, nekuenderera mberi "kupisa" kwekanguva kunyange iwe pawakabuda padziva.
04 of 25
Inobatsira Kuti Urege Kusvuta
Hongu, chokwadi. Mvura inobudisa utsi. Kana izvozvo zvisingaiti, chiratidzo chekuti 'Kwete Kusvuta' chichaitika. Kana iwe wakamboedza kurega kusvuta kana kuziva mumwe munhu aripo, vanogona kunge vakatsamwa. Ita mumadziva uye ushambi-inoshanda.
05 of 25
Inovandudza Sangano
Kushambira kunoshandisa motokari yemuviri wako kuwirirana. Inopfuura zvikamu zvitatu zvezvitatu zvemuviri wemhuka inobatanidzwa paunoshambira. Icho kumusoro nechepasi, chitunha, musoro, maoko nemakumbo zvinomanikidzwa kushanda pamwechete kuti zvive nemafungiro akanaka.06 of 25
Kunatsiridza Purepa
Amai vaigara vachikuudza kuti usiye slouching. Hachiri kunonoka. Kushambira kunosimbisa masangano uye kunovandudza mamiriro ekugadzirisa kuburikidza nekuvandudza chinzvimbo chemutsara wespereta. Izvi zvinoita kuti uve mutambo wakanaka kwazvo kune vanhu vane marudzi ose ematambudziko kumashure uye nyaya.
07 pa25
Zvakanaka kune ani zvake; Munhu wose
Vakuru mumakore avo vane 90 vanozviita. Vana vaduku (pamwe nemubereki muwindo) vanozviita. Kubhabhatidza kwakanaka kune munhu wese, pane imwe nguva. Kana ukangopinda mumvura uye uchitanga kufamba-famba, muviri wako unoshaya simba. Dai chete taigona kunzwa kuti zvakanaka nguva yose!08 pa25
Zvose-Kudzidzisa muviri
Iwe unonzwa nezvemamwe maitiro ekurovedza muviri ari "muviri-muviri wose unoita basa." Zvichida-asi kushambira ndiyo yepakutanga-muviri wekudzidzira muviri: inosungira zvinhu zvose kubva pakukanda musana wako kusvika kutanha maoko ako. Hapana zvombo zvinorema kana zvisikwa zvinodiwa. Panzvimbo yekutenga zvizhinji zvezvikamu zvakasiyana-siyana zvekushandisa maitiro ekushanda kushanda mishonga yakananga, svetera mudziva uye taura muviri wako wose mumakumbo mashomanana.
09 of 25
Uyai Sezvauri
Izvi hazvirevi kushambira usina kupfeka, kunyange, kana iwe uchida kuenda kunzvimbo yakanyorova mumvura yako yega yega, iri kwauri. Kune munhu akawandisa, kubhabhatidza hakudi mhando dzakawanda dzemhando dzakakosha uye gear. Zvose zvaunonyanya kuda ndezvokufambisa. Icho chinowedzera, sechirabwe, kushambira hovha, goggles, kushambira mabheji, kickboard, dziva rinotenderera (rekuzorora), tambo, uye zvose zvezvinhu izvi zvakawedzerwa kwauri uye bhajeti yako.
10 pa25
Cardio Conditioning
Kushambira kunofungidzirwa kuti ndiyo yakagadziriswa aerobic. Ndizvo chaizvo-iwe hauchafaniri kupinda muJane Fonda unitard yako, kufanana nemhepo inopisa, jira yejasi uye nyeredzi tennies paunoshandura kuRick Astley. O, tarisira-haisi ye1980s.
Kuenzaniswa nekumhanya, kune humwe hufema hwekudzora nekushambira, izvo zvinoita kuti kuwedzerwa kudiwa kwe okisijeni, zvichiita kuti mishonga iyoyo ishande zvakaoma, isina kuzviziva. Kushambadza kunosimbisa mwoyo, zvichiita kuti ive yakakura. Mwoyo wekupemha kwemwoyo unowedzera kucheneswa, izvo zvinotungamirira kuhuwandu hwekupararira kweropa.
11 pa25
Inorova Moto
Hakusi kuzarurirwa kukuru kunoshambira kunofadza: apo kutonhora kunokwira dzimwe nguva rubatsiro chete runogona kuwanikwa mumuviri iwoyo mukuru wemvura. Dambudziko rakawanda kune mimwe mitumbi yakawanda inotora nzvimbo mumvura! Vamwe vanhu vanofarira kushambira usiku pasi peredzi. Mapoka evanhu akacheneswa, hapana chikonzero chekushandisa kwevha yezuva, uye dzimwe nguva iwe iwe, chero upi zvake waunina, usiku hwekudenga, uye dziva. Magikisi!
12 pa25
Kuzvitemba
Ichokwadi kune chero basa ripi neripi kana mutambo-vanovaka kuvimba uye kuzvikudza. Zvakanaka-kuitira kuti urege kutora t-shirt kana tambo, asi kushambira nguva dzose kunoita zvinhu izvi, uye kunowedzera kuzvivimba kwako. Unonzwa uine simba-wakagadzirira kutarisana nenyika.
13 pa25
Kweupenyu hwose
Kushambira ndeimwe yemitambo mashoma yaunogona kuita muupenyu hwako hwose. Kusiyana nechinhu chakafanana nebhokisi, baseball kana kuruka, haufaniri "kurega" kubva pakushambira. Ichagara iripo kwauri.14 pa25
Yakareba, Yakareba, Leaner
Kushambi kunokuita iwe kureba here? Ingotarisa Michael Phelps. Kunyange zvazvo zvisiri kuwedzera pakakwirira apo genetics uye zvingave zvisiripo, kushambira kune kukwanisa kuvaka kwenguva yakareba, mishonga ine simba. Ndivo "kushambadzira kwemisungo" pamwe chete nekudzivisa kudzivirira uye cardio inobatsira kukurudzira kushandiswa kwemasabolism kuti uchengetedze iyo makoriri anopisa nguva refu. Kushambadza kunogonawo kuisa muviri wako kuburikidza nekufamba kwemafambiro, zvichibatsira misumbu yako kugara yakanaka uye yakareba uye yakajeka.
15 pa25
Joints
Ngatiti iwe uri kupora kubva mukukuvara uye uri kutarisira kuvaka kana kuvakazve simba. Kushambira kuchazadzisa chido ichocho uye chido. Zviri nyore pazvibatanidza uye zvinopa mabvi akaoma zororo kubva pakugara uchikurira pamatombo-chimwe chinhu chausingazokwanisi kuita kwechinguva.
16 pa25
Kuonda
Kune vamwe, pfungwa chete kana chiito chokupfeka chikepe chinoshamwaridzana pachena (kunyange mumadziva emusasa) chinogona kuva simba rinokurudzira kukanda mapaundi mashomanana. Vanhu vanogara vachifambisa zvakasimba kuti vasazofema apo vanopedza nekusimudza mwoyo yavo vanopisa makorikiti uye vanoderedza uremu, "anodaro Jane Moore, MD, chiremba uye anobhururuka kushingaira kubva kuTacoma, Washington." Chinokosha kukuzvidzivirira zvishoma. "
"Kuisa pamusoro pechiputi uye kuonekwa pachena kune vamwe kunofanirawo kukurudzira mumwe kudira mapaundi mashomanana," anodaro Kris Houchens, mutungamiri mukuru weYMCA Indianapolis SwimFit Masters. Chero chero chikonzero chako, kana chero zvikonzero zvekufambidzana neshamwari kana shamwari yako, kushambira kusina kubatanidzwa muhutano hwemazuva ose, urongwa huri pamusoro apa hunofanira kujekesa nzira iyo mutambo unogona kuwedzera pauhuhu hwehupenyu hwako.
17 pa25
Socialization
Kana iwe uine dziva, iwe unoziva kuti magnet inogona kuva munguva yezhizha. Munhu wose anoda kutarisa pamwana-ne-padzimba reimba. Kunyange zvazvo zvinogona kureva nguva yakawanda yekucherechedza mvura kuna Amai kana Baba, hapana kana kuramba kuti inounza vana nevakuru pamwe chete. Masango ari ose pamusoro pekushamwaridzana-ivo vane tsika ivo pachavo. Kutanga mu
18 pa25
Titi uye Yega Mitambo
Kana iwe uine mweya wekukwikwidza uye uri-kana kuedza kuva-mumitambo, ipapo kushambira zvirokwazvo inofadza munhu mumwechete uye mutambo webati. Chimbofunga nezvemakwikwi eOlympic, uye iwe iwe kana vanhu vazhinji makafarira kuona zvakanyanya. Kune ini, kunyanya, semakwikwi ekushambadza, kunyanya nevaya vari mukati-i-dzimba makamera, vachibata zvese zvinofadza zvemakwikwi.
Kutanga kubva paudiki, kupinda muchikwata chekushambira kunogona kuvaka simba, kuvimba uye kukwanisa kuwirirana nevamwe-izvo zvichabatsira gare gare muupenyu.
19 pa25
Kudzivisa Drowning
Kungotaura zvishoma, kuziva kushambira kunoreva kuti munhu haakwanisi kunyura. Tanga kushambira zvidzidzo mudiki uye uenderere mberi kusvikira mwana aine ruzivo mukushambira.20 pa25
Kuvandudza Mental Health
Icho chinhu chinopupurirwa chokuti basa rekuita rinowedzera mafungiro mukati mevana nevakuru. Kune vanhu vane mamiriro akaita se fibromyalgia, kushambira kunogona kubatsira kuderedza kushungurudzika nekuzvidya mwoyo, paunenge uchizorora, kusimbisa uye kutinha misumbu. Kuita zvekudzivirira mvura kunowedzera hutano hwepfungwa. Kushambira kunogona kuvandudza mafungiro mune varume nevakadzi.
Kune vanhu vane fibromyalgia, inogona kuderedza kushungurudzika uye kushandisa kurapa mumvura inodziya kunogona kuderedza kushushikana nekuvandudza mafungiro. Madzimai anovaka muviri anogona kuvandudza hutano hwevanaamai navana vavo vasati vaberekwa uye vane simba rakanaka pane hutano hwemamai.
21 pa25
Inobatsira Nezvirwere Zvisingagoneki, Post-Op, uye sePhysical Therapy
Madzimai anovaka muviri anogona kubatsira vanhu vane zvirwere zvisingaperi. Kune avo vanorwara neArthritis, inovandudza kushandiswa kwezvibatanidza zvakashata pasina kuwedzera zviratidzo. Rheumatoid arthritis vanoona kuvandudzwa kwehutano mushure mokunge vatora mu hydrotherapy pane mamwe mabasa. Kubhabhatidza uye kushandiswa kwemvura kunobatsirawo hutano hwakagadzikana uye kunoderedza marwadzo kubva kuosteoarthritis.
Post-Hip uye Knee Replacement
Kana iwe wakagadziriswa nehudyu kana mabvi, chiremba angave akarayira hydrotherapy. Izvozvo zvinoreva kushambira. Iwe unogona kupinda mudziva pakarepo mushure mekunge sutures abviswa uye chironda chacho chaporeswa, kazhinji masvondo matanhatu kana masere mushure mekuvhiyiwa.
Nokuda kwevarwere veApmma
Kushambira kwakaratidza kuti kunobatsira vanorwara nemweya. Funga nezvazvo-dzimwe shamhu dzichakurudzira mapapu nekufema. Kana iwe uchitambura kubva mune zvekuita zvemishonga-kunokonzerwa nechirwere cheputi, kusvetuka mudziva kunogona kubvisa zviratidzo, nokuti inobvumira asthmatics kuti iite mumhepo ine mhepo, kuderedza zviratidzo. Nokuti kushambira kunoda kufuridzira kufema, kunowedzerawo mapapu ose uye simba rokufema.
22 pa25
Rinoderedza Kushungurudzika
Wakambove nechido chekupinda mumotokari yako uye kungoendesa kubva kune iyo yose, chero "zvose"? Munhu wose anoda zvishoma uye zororo-izvo zvinowanzoitika mavhiki ekupedzisira. Kushungurudzika kubva kubasa, chikoro, mhuri, kushanda basa kunotanga kuvaka. Kuita kuti ivakwe haisi utano kune iwe kana kune avo vanokupoteredza.
Kunyange zvazvo zvinganzwika zviri nyore, kukwanisa kungozvidzika mudziva uye kutanga kushambira kunogona kupa ruzivo rwakakura rwemhepo.
Izvo zvinobatsira pakubhadhara zvinobatsira kuti hurongwa hwekufamba-shanduka huve nani huri nani, zvichiita kuti uwedzere kuwedzerwa kweropa kuuropi hwako. Kana uropi hwako huine ropa rakakwana uye oksijeni (kuburikidza nebasa rinoshandisa aerobic), rinotanga chirongwa chinonzi hippocampal neurogenisis, umo masero kubva kumuchippocampus akange arasikirwa nokuda kwekutambudzika anotsiviwa nemasero matsva.
Maitiro eAerobic kufanana nekushambira kunogona kukonzera kusunungurwa kweendorphins muuropi, ayo ari makemikari anounza manzwiro ekugutsikana uye euphoria.
23 pa25
Inowedzera Immune System
Waiziva here kuti kushambira kunogona kukudzivirira zvirwere zvemuviri wako? Apo masero mumuviri nguva dzose anowana ropa uye oksijeni, anoshandisa zviri nani uye anoita basa rinobudirira kana kubvisa tsvina se carbon dioxide. Izvi zvinobatsira muviri wako wose uripo. Kubhabhatidza kunobatsirawo kune lymphatic system. Apo lymph system iri kurongeka, masero machena eropa anowanzogoverwa, zvichiita kuti kuwedzera kukudzivirira zvirwere nezvirwere.24 pa25
Mhuri Yakasununguka
Pano pane dziva, mhuri inoungana, yekushambira, kunakidza, uye bhayiko. Izvo zvinoumba chikonzero chekuungana pamwe-rudzi rwemagariro, kana chimwe chinhu chakatarisana nekuvaka mabasa. Vabereki vevana vanekuremara kwekukurira vakaona kuti mabasa kunze kwekugara munzvimbo dzakasununguka, kufanana nokushambira, anobatsira kuvandudza hukama hwemhuri. Izvo zvinotora kutarisa kumwana, uye kunopa munhu wose chimwe chinhu chinonakidza kuti aite; rudzi rwekukunda / kukunda mamiriro.
25 pa25
Going Solo
Apo mitemo inoshandiswa kutitaurira isu "kushambira neshamwari" nekuda kwekuchengeteka, izvo hazvirevi kuti unofanirwa kuronga zuva nguva dzose iwe uchida kuenda kushambira. Kuchengeta kuchengeteka mupfungwa mupamba, mwana wako anogona kushambira pamba pamba kana iwe kana muchengeti wemvura akasarudzwa akamira padziva. Izvo zvaizova zvechokwadi kune munhu mukuru akwegura anoenda kunoshambira padziva rake remuzinda-zvakanakisisa kuva nemunhu ari pedyo kuti arambe akatarisa iwe paunenge uchidzidzira.
Kana zvisina kudaro, kana uchienda kune dzimba reko, enda oga, tora shamwari-chisarudzo chako. Enjoy!