Kudzidzira muviri chinhu chinokosha pane chero mararamiro ane hutano, kunyanya nevakadzi polycystic ovarian syndrome (PCOS).
PCOS inokuisa pangozi yakawanda yehutano hwepfungwa, chirwere cheshuga, chirwere chemagetsi, cholesterol yakakura uye kuwedzerwa kweropa, kuisa muviri unokosha zvakanyanya kukubatsira kuti urambe uine utano hwakanaka. Hezvino izvo zvaunoda kuziva usati watanga.
Taura Nechiremba Wako
Usati watanga hurongwa hupi hupi hutsva hwekuita basa, taura nachiremba wako kuti agadziriswe kuti aite zvekuvhima uye kukudziridza chirongwa chekuita basa rakachengeteka.
Kana iwe uchiri kurapwa, iwe unofanirwawo kutaura nemubereki wako wekupedzisira wokuberekwa (RE) usati watanga kushandisa.
REs inowanzoisa zvipingamupinyi pamusana pehuwandu kana chimiro chebasa raunofanira kuita kuti uderedze njodzi yako yehutano hwakakosha hunozivikanwa se ovarian hyperstimulation syndrome uye kuwedzera mikana yako yekuita pamuviri wakabudirira.
Tanga Slow
Kutaura zvinyorwa, vakadzi vazhinji vanotambudzika kunamatira nepurogiramu yakanyanyisa uye inoda nguva yakawanda uye simba nokukurumidza zvakare. Kutanga zvishoma ndiyo nzira yako yakanakisisa yekushandura kwenguva refu.
Tarisa kuwedzera mumazuva mashomanana ekufamba kwevhiki imwe neimwe. Kana imwe nguva tsika iyo yakasimbiswa, inowedzera nguva yaunofamba nayo, kuwedzera simba rekufamba kana kuwedzera mune imwe simba yekudzidziswa.
Purogiramu Yekuita Kudzidzira
Saronga kwemazuva mashanu ekurovedza vhiki imwe neimwe. Iva nechokwadi chekuwedzera pane purogiramu yako uye kuita nguva iyoyo isingatauriki.
Dzokororai purogiramu yako kuti uone kana iwe unogona kuwedzera maminitsi makumi 45 kusvika paawa yekuvhara kuti uite. Ita nepaunogona napo kuti unamatire purogiramu iyoyo.
Vamwe vakadzi vanomuka mangwanani-ngwanani mangwanani kuti vashande kana kuedza kuifambisa munguva yekudya kwemasikati kana shure kwebasa. Hapana nguva yakakwana yekuita zvekudzidzira, chete apo iwe unogona kuita kuti igone kushanda nguva dzose.
Ronga Cardio uye Strength Training
Paunenge uchigadzirisa purogiramu yako, iva nechokwadi chokuti unosanganisira nguva yevose cardio uye simba yekudzidzisa. Vamwe vakadzi vanoita muviri wakakwana kudzidzisa zuva nezuva vhiki; vamwe vanoiputsa zuva rega roga uye vanowedzera kuitiro yavo ye cardio.
Semuenzaniso, maoko paMuvhuro, makumbo paChipiri, kunze kweChitatu, etc. Sarudza chero nguva yaunofunga kuti inoshanda zvakakunakira iwe uye usanonoka kuishandura zvishoma kusvikira iwe uchizviverenga.
Iva nechokwadi chekupa mishonga yako kwemazuva mashomanana ekuporesa vasati vashanda zvakare. Kutarisa shure kwekushanda kwako inzira yakanaka yekuita kuti iwe uchinje kusununguka zvakare. Zvaunoita hazvina kukosha pane kuzviita nguva dzose.
Ratidza Zvaunofunga
Pachave nenguva apo iwe haunzwi sokuti iwe unofambisa muviri, asi zvakakosha kupfuurira kuburikidza nenguva iyo. Edza kushevedzera shamwari kuti uite nayo. Inogona kunge iri nguva yekushandura tsika uye edza chimwe chinhu chitsva.
Kirasi yemitambo kana mapoka emakirasi ekudzidzira maitiro ndiyo nzira yakasiyana uye inogona kupa chikonzero chinokurudzira nekuda kwemafungiro emapoka ezvo gumbo chekuita nguva kana kushanda.
Uyewo, edza kudzivisa chiyero. Sezvaunoshanda, muviri wako uri kuchinja. Iwe uchawana hutundu huzhinji uye hurasikirwa nemafuta ane mafuta, saka iwe ungasaona chero kuchinja kwehutano hwako.
Izvi zvinogona kuvhiringidza zvikuru.
Pane kudaro, edza kufungisisa pane zvimwe zvinobatsira: mwoyo wako uri kuwana hutano, shuga yako yeropa kana cholesterol iri kuderedza, uri kurara zviri nani, zviratidzo zvako zvekuora mwoyo zviri nani. Icho ndicho chichakuchengetedza iwe chinokurudzira kwenguva refu, kwete nhamba pachiyero.
Rega Kuti Uve Nokugadzikana
Upenyu hunoshanduka uye purogiramu yako nekushanda kunobatsira zvakare. Usanonoka kuita shanduko sezvaunoda kugadzirisa kukuvara, hupenyu hunochinja, uye zvaunoda.
Gara uchirarama mararamiro anoshanda uye ita zvose zvaunogona kuti uwane maitiro ega ega cardio uye simba yekudzidzisa (chero ipi zvayo inotora), uye pamusoro pezvose, inakidzwa nehutano hunouya nekurarama nekushingaira!