Kuchovha kwakanakira hutano, asi zvinoita here kuti chidya chako chikobvu?

Kuchovha kwakanakira hutano, asi zvinoita here kuti chidya chako chikobvu?

Kune vanhu vazhinji, kushandisa maawa mashoma pazuva pabhasikoro kurovedza muviri (kurovedza) hakuna musoro. Asi wakambozvibvunza here kuti zvakaita sei kupedza hafu yeawa kuchovha zuva nezuva?

Uchada kuchovha

Haasi munhu wese anokwanisa kutora nguva zuva rega rega kuti aite zvemabhasikoro, kunyanya mushure mekubva kubasa, panogara paine kunzwa kwekuneta kwemuviri uye kwepfungwa, ndoda bhasikoro kana kurovedza muviri. Kuita sei? Kuchovha bhasikoro kuenda uye kubva kubasa ibasa rakanaka, kunyanya kana kambani iri pasi peawa imwe yekutyaira kubva pekugara. Sekureva kwedata ra2015 reongororo, muguta rine hunyanzvi hwePortland muUnited States, 60% yevagari vanotasva anopfuura maawa ma2.5 pasvondo, mazhinji acho anopedzerwa kuenda nekudzoka kubasa. Muguta rine motokari dzinorema, mabhasikoro anomhanyisa kupfuura mota, uye zvakare vanoita maekisesaizi vachitasva, izvo zvinonyanya kubatsira.

Sezvo uchimanikidza kuchovha bhasikoro, munhu wese akazara nesimba

Ramba uchiita zvine mwero kukwira-ingangoita hafu yeawa zuva rega rega, zvinogona kukubatsira kudzikisira kuneta, kunatsiridza kupindura, ndangariro, uye kuita kuti kufunga kwako kuve nehanya. Kuchovha bhasikoro kunogona zvakare kudzikisa kushushikana uye kushushikana. Kuchovha bhasikoro inzira yekugadzirisa kushushikana. Masangano anoverengeka ekutsvagisa akasimbisa kuburikidza nekuyedza kuti kurovedza muviri kunoita kuti vanhu vararame kwenguva yakareba. Maminitsi makumi matatu ekurovedza muviri mazuva matanhatu pavhiki anogona kuvabatsira kurarama kwenguva yakareba kupfuura vezera ravo vasingaite chero kurovedza muviri.

Kwete zvakare kunetseka nezvekudya zvakanyanya

Kunyanya kune vezvekudya, hakuzove nemanzwiro ekuzvipa mhosva kwe "kuwedzera kudya" mushure memamwe madhiri maviri ezuva nezuva mushure mekuchovha bhasikoro. Kurovedza muviri kunogona kukanganisa mhedzisiro yakaipa yekudya zvakanyanya kusvika pane imwe nhanho (kunyange iwe uchiri kuwedzera uremu).

Nezve iko kukanganisa kwekuchovha bhasikoro pamhasuru, vasikana vanonyanya kunetsekana nezve kukanganisa kune chimiro chemuviri. Zvino ngatione kana paine paine paizobatika.

(1) Mamiriro ekusimba kwemhasuru anodzokororwa tsika kakawanda pasi pemutoro unorema

Muchokwadi, kurovedza muviri ndiko mashandiro anoita tsandanyama dzemunhu, uye musimboti wemhedzisiro pane chimiro chemuviri ndiro dambudziko rechitunha. Kurovedza muviri kunogona kushandura mhasuru morphology, izvo zvine chokwadi, asi rudzii rwekurovedza muviri rwunokanganisa mhasuru, uye mhedzisiro iyi ichaita sei pane mhasuru morphology.

Kubva pakuona kwemaonerwo ega, pane mhando ina dzekuchinja mumitemo yechimiro chechinhu, chakareba, chipfupi, chakakora, uye chitete.

Pamhasuru yega yega, ine yakamisikidzwa yekutanga uye yekupedzisira poindi, iyo iri pane pfupa. Misumbu yakasiyana ine mapoinzi akasiyana ekutanga uye ekupedzisa, saka kubva pakuona uku, kuwedzera uye kupfupisa kwetsandanyama hazvigoneke kune munhu akura.

Iko hakuna shanduko pakureba, asi chete musiyano muukobvu, uye kuonda kwemhasuru kazhinji hazvigone, kunze kwekunge iri mhasuru atrophy inokonzerwa nekusashanda kwenguva refu kweimwe mhasuru. Chimwe chinhu ndechekuti mhasuru dzive dzakakora, iko kuri kuwedzera munzvimbo yemuchinjikwa yemyofilament. Kazhinji kutaura, iko kuita kunoitika mushure mekunge mhasuru yatakura mutoro uye inoenderana nemutoro. Mhinduro iyi ndiko kuwedzera kugona kwemhasuru kurwisa mutoro. Kuomesa tsandanyama imhedzisiro yekuchinjika kune inowedzera mutoro, saka kune vanhu vane hutano, kunyangwe zvichiratidzika kuti mhasuru dzinongova nechimiro chekukora, fomu iri rinongoitika chete kana mamwe mamiriro akasangana.

Panyaya yekudzidzira, chiitiko ichi chekusimbisa mhasuru inodzokororwa tsika pasi peakawanda mutoro unorema.Mhedzisiro yacho inogona kuwedzera kugona kwemuviri kurwisa kwakanyanya kuramba uye kuwedzera kutsungirira pakurwisa kwakanyanya, asi kumhanya kwekufamba kunowedzerawo. Kuramba kunowedzera uye kunononoka.

(2) Mhedzisiro yekuchovha bhasikoro haizoiti kuti mhasuru dziwedzere

Kune akawanda mapurojekiti, kumhanya kwekufamba kwakakosha, saka mukudzidzira kwakawanda, nzira yekudzidzira inotora kumhanya sezvo musimboti uye zviyero simba richishandiswa. Iyo nzira yekudzidzira ndeyekukurumidza kukurira yakakwira-yakasimba simba, huwandu hwezviitwa Kazhinji, Kazhinji pasi pemuganho kana mutoro wakanyanyisa, iko kurovedza kupokana nemushonga kunoitwa kamwe chete kana kaviri.Rudzi urwu rwekurovedza muviri runogona kuwedzera kukurumidza kuputika kwesimba kwemhasuru dzinokunda kushorwa, uye dzinogona kuwedzera simba rakazara remhasuru, asi mhasuru hadzisi Kuzeya.

Tichifunga nezvekumhanyisa kwekuita kwetsandanyama kana uchishanda, kushomeka kushomeka kunoitwa nemhasuru, nekukurumidza kumhanya kwekufamba uye nekukura kukurira, mhasuru dzinononoka kushanda.

Zvekuchovha bhasikoro, hapana mutoro wekunze, iko kufamba kwemhasuru kunowanzoitwa pane imwe nhanho, ndiko kuti, frequency yekukwirisa, mhasuru inogona kuchengetedza imwe frequency pachayo zvinoreva kuti mutoro uri pamhasuru imhasuru Mutoro uyo yakagadziriswa, iyo mhasuru dhizaini haizokanganisike nemutoro wakagadziriswa.

Kupfupisa: kudzidziswa kwesimba kunogona kutungamira mukusimbisa mhasuru, asi kusimudzira kwesimba remhasuru kunofanirwa kuve mutoro unowedzera. Kana iri nyaya yekuchovha bhasikoro, kuchovha bhasikoro haisi nzira yekuwedzera mutoro, saka kurovedza muviri hakuite kuti Tsinga dziwedzerwe.

(3) Mhedzisiro yekutsungirira chiitiko pamhasuru

Sezvatakambotaura kare, kurovedza-kurema kurovedza muviri hakuiti kuti mhasuru dziwedzere, uye kutsungirira kurovedza muviri inguva refu yakaderera-mutoro kurovedza.Iyo yakakamurwa zvinoenderana nesimba remagetsi rekupa system panguva yekurovedza muviri.Iyo inonzi aerobic kurovedza muviri, kutsungirira kurovedza muviri. . Kana chete kubva kune morphological yekuona, hazvizove nemhedzisiro pamhasuru. Kubva pane maonero ehupenyu, kutsungirira kurovedza muviri kunogona kuwedzera mitochondria mumaseru maseru, uye kugona kwemhasuru yekushanda aerobicly kunogara kwakasimba. Kunyangwe kuchovha bhasikoro kusingasanganise zvinhu zvekudzidziswa simba, chii chiri kuchinja muviri?

Mushure mekurovedza muviri kwakakodzera uye kwakakodzera, iwe uchaona kuti kugoverwa kwemafuta kuri kunyatso kuchinja, kwete chimiro chetsandanyama. Mushure mekurovedza muviri, mafuta anodyiwa uye mafuta akafukidzwa. Chiyero chakakora chemafuta chinoita kuti muviri uve wakareba. Kuti uwane chinangwa chekuvaka muviri, hongu, kune mutete mutete, uchiri kuda kurovedzwa kusimba kuti uwane chinangwa chekuputira mhasuru, asi rudzi urwu rwekudzidziswa kwesimba rinofanira kuve rakanangwa uye rakakodzera, uchishandisa nzira chaiyo kuzadzisa chinangwa.

(4) Iyo inokurumidza kudya mafuta

Kuzviisa zvakapusa, kurovedza muviri nechinangwa chekudya mafuta kunofanirwa kusarudza mafuta sesimba rekupa. Kune hunhu hwemafuta, mashandiro emafuta anononoka uye kushandiswa kweoksijeni kwakakwira, izvo zvakare zvinoratidzira basa reeerobic kurovedza muviri. Iyi ndiyo nzira yakanakisa yekudya mafuta.

Chii chinonzi kurovedza muviri, kukosha kwayo kudiki kusimba, kwenguva refu kuekisesaiza, kune mitambo yakawanda inosangana nemhando iyi, senge: kumhanya-kure-kure, kuchovha-kure-bhasikoro, kureba-skating, kusvetuka, nezvimwe, se chero bedzi iri kuenderera Bonde kwenguva refu-kurovedza muviri iko aerobic kurovedza

Kazhinji, kana iwe ukangotarisa mhedzisiro ye kuchovha panyama, zviri pachena kuti hazvina basa kunetseka nezvekuti mhasuru dzikure. Mhedzisiro yekuchovha bhasikoro kudzikisa mafuta zvirokwazvo yakanaka kwazvo. Kwete chete kukwira kwenguva refu-yakaderera-mutoro kurovedza muviri, asi zvakare kugadzikana kwe bhasikoro kwakanaka, uye zviri nyore kudzora kusimba. Nekudaro, dambudziko rekuchovha bhasikoro nderekuti zvakajairika kurovedza mhasuru, uye zvinoshomeka mukuvandudza kubatana pakati pemhasuru.

Hotebike mafuta bhasikoro, akanaka mumabhasikoro.