Bindu Health and Fitness
Isu tinonzwa sekuti takaisa mubasa rezuva rakanaka, mushure mekurima kwemaawa kwekupedzisira. Asi murima unofungidzirwa zvakanaka here? Kune chikamu chikuru, hungu. Maererano neYunivhesiti yeVirginia, kugadzira michero kumusoro uko kune mamwe maitiro akaomesa kune mafambiro ekugadzirira, sekufamba uye bhasikoro. Zvose zvinoenderana nebasa ripi rauri kuita uye kwenguva yakareba sei. Kungofanana nedzimwe nzira ipi zvayo yekurovedza muviri, iwe unofanirwa kushanda kwemaminitsi makumi matatu kuti uwane rubatsiro.
Chii Chinoita Kuti Bindu Rive Kudzidzira Kuita Zvakanaka?
Paunenge uchinakidzwa mumunda, uri kushandawo mapoka makuru makuru emakumbo: makumbo, mapako, maoko, mapepa, mutsipa, shure uye mimba. Basa rekurima iro rinoshandisa mishonga iyi inoita simba uye rinopisa makori.
Kunze kwekushingaira kunobatanidzwa, kushandiswa kwekurima kune zvimwe zvinoshandiswa zvinoita kuti uve maitiro akanaka ekudzidzira uye calori inopisa. Ikoko kunogona kutarisa kukuru kunobatanidza nekurima, sekusvika kumasora kana matavi makuru, kupfugama kudyara nekuwedzera. Kusimudza zvikwama zvemashini, kusvitsa mabhiribha uye foshoro zvose zvinopa kupikisa kudzidzisa zvakafanana nekusimudza kwekusimudza, izvo zvinotungamirira kumapfupa akanaka uye mapfundo. Asi pavanenge vachiita izvi zvose, pane zvinyorwa zvishoma uye kushungurudza pamuviri, kusiyana neeserobics kana kutamba.
Kurasikirwa nekurema nekurima
Kurasikirwa uremu kunoda iwe kupisa makoriri akawanda kupfuura iwe unopedza uye saka kuwanda kwehuremu iwe ucharasikirwa nekurima kunobva pane zvimwe zvinhu zvinosanganisira hukuru hwako nebasa rauri kuita.
Mimwe mienzaniso yakawanda inobva kuIowa State University, pasi, inoratidza kuti mamwe ematambudziko anoshandiswa pakurima anokwanisa kupisa sei makori.
- Kuchera Horo - Varume: 197 makorikori, Vakadzi: 150 makori
- Kudyara - Varume: 177 makorikori, Vakadzi: 135 makori
- Weeding - Varume: 157 makorikori, Vakadzi: 156 makori
I National Institute of Health inotarisa munda wemaminitsi makumi matatu nemaminitsi makumi matatu nemakumi mashanu emitambo yakarongedzerwa kuitira kuenzanisa kwemaitiro ekudzivirira kuneta, pamwe chete nekufamba mabhasi mazana mashanu mumaminitsi makumi matatu uye kufamba makiromita maviri panguva imwe chete.
Kuwedzera Utano Hwakawanda Kwekurima
Kutsvakurudza kuri kuratidza kuti kurima kwemaminitsi makumi matatu ezuva nezuva kuchabatsira:
- Wedzera kushanduka
- Simbisa masangano
- Deredza kuderedza ropa uye cholesterol mazinga
- Chengetedza njodzi yako yehuga
- Slow osteoporosis
Kuwana Kuita Zvekunyanya Kuita kunze kwekurima
Zvinotora kwemaminitsi makumi matatu ekurovedza mazuva akawanda pavhiki, kuti ugamuchire chero hupi hupi hutano hunobatsira kubva mumunda. Zvisinei, vatsvakurudzi vari kutaura zvino kuti iwe unogona kuputsa iyo maminitsi makumi matatu kusvika muhupfupi kwenguva yakawanda zuva rose. Chero bedzi basa rimwe nerimwe rinotora maminitsi masere uye rakanyanyisa kana iwe uchikwanisa kusvika pamaminitsi makumi matatu pazuva, uchakohwa mibayiro imwechete sekunge iwe wakanga uchirima munda kwehafu yenguva yakarurama. Saka iwe unogona kuita weeding shomanana mukati mekunaya kwemangwanani uye kudzoka zvakare kuenda kubindu manheru manheru kuti ugochera.
Tanga zvishoma nezvishoma, kana iwe usati wajaira kuedza. Simudza zvakanaka, uchishandisa makumbo ako. Deredza mabasa ako uye kufamba kwako uye ushandise masimba makuru emasumbu, kuti uwane zvakanakisisa. Masendi uye kurwadziwa hazvirevi chiratidzo chekuita basa rakanaka. Mishonga yako inogona kunzwa yakaneta, asi haifaniri kukuvara kunze kwekuti uri kushandisa misumbu yausina kushanda munguva yakati kana iwe uri kuvashandisa zvisina kunaka.
Kurayira hazviwanzoitiki zvekurovedza muviri kukanganisa kufamba kwako kwezuva nezuva kana kushambira, asi kunakidza kuziva mitsipa yakaneta yaunonzwa mushure mokuchinja iyo manyowa ikozvino chimwe chinhu chakanaka chawakaitira muviri wako uye utano hwako. Sezvo kune imwe nzira ipi zvayo yekurovedza muviri, chengetedza nachiremba wako kutanga, kana iwe usati wamboshandiswa kuita basa rakaoma. Iva nechokwadi chekuti unoshandura zvishoma nezvishoma mushure mokunge mushure mekurima uye nekutora zvinhu zvishoma nezvishoma mukupisa kukuru. Tinoita munda wekufara, shure kwezvose. Kuwana mukugadzikana uye kurasikirwa kunongova kungoisa pakiki.
Sources:
- Kuronga Kwekuita Kudzidzira, Iowa State University Extension
- Kuronga Zvechokwadi Zvakanaka Kudzidzira Kuita, Virginia Tech Virginia Cooperative Extension (Haisisiri paIndaneti)