Kuderedza Dambudziko reHypertension Nokukurumidza Kufamba & Simba Workouts
Kudzidzira muviri kunogona kubatsira kuderedza kuwedzerwa kweropa zvakadai semishonga yakawanda. Kushanda kwemaitiro anowanzoita sekufambisa kunofanirwa kune vanhu vane hypertension nevakuru vehutano vakaita seAmerican Heart Association.
Mashoko akanaka ndeokuti iwe unogona kunakidzwa nekushanda kwakasiyana-siyana, kusanganisira kufamba kwenguva pfupi, kufamba kwenguva refu, nekufamba kwenguva kwenguva yakareba kuti uwane zvinodiwa.
Simba rinodzidziswa, rakaitwa mukuwedzera kwekurovedza muviri, rinobatsirawo vanhu vane ropa rakanyanya.
Kurukura chido chako chekuita basa nechiremba wako uye uone kuti chero regimen yakakodzera mamiriro ako ega uye zvido zvehutano. Usashandura mishonga yako pasina kubvunza chiremba wako.
Workout Plan
Muvhuro: Kutanga kwevhiki yako yebasa kunogona kunge kwakanyanyisa. Iri izuva rakanaka kufara mitatu yemaminitsi gumi ekufamba-famba, saka zuva rako harina kuwandisa. Mhepo pasi pamagumo ezuva ine kushanduka uye kushandura nzira yekuderedza kushungurudzika.
Chipiri: Gym day. Ita mushure wemaminitsi makumi mana ekufamba-famba kunze kana pamusoro pezvinyorwa zvinotapira mushure wemaminitsi makumi maviri.
Chitatu : Izuva rehump. Deredza kudzvinyirira kwako nekugadzirira kufamba-famba mumapaki kana kuti magetsi. Iwe unogona kuzviita kufamba kwakakurumidza kana kufamba kwenguva refu, kufara kunofamba. Farira kushanduka uye kushandura tsika.
China : Gym zuva.
Maminitsi makumi mana ekufamba-famba uye kushanda kwemaminitsi makumi maviri.
Chishanu: Enderera vhiki nekutatu kwemaminitsi gumi. Iwe unogona kuda kuita rimwe basa risati rapera, rimwe chete pakurambidzwa kwebasa, uye rimwe pamasikati kana mushure mebasa. Iye zvino unogona kusununguka pamba, enda kumabiko, kana kutanga yako vhiki yekupedzisira.
Mugovera : Svondo rapera inguva yakanakisisa yekubata mumazuva ekuvhima iwe ungave usina kukwanisa kuita mukati mevhiki.
Kana iwe uri pfupi pamaminitsi 150 ekufamba-famba, ronga kuita basa rokufamba kuti upedze vhiki. Kana iwe wakashaya simba yekudzidzisa sangano, inakidzwa nayo iye zvino.
Svondo : Ronga kuramba uchifambidzana nepaki kana imwe nzvimbo yakasvibirira kuti uderedze kushushikana. Kuchinja uye kushandura tsika kunogonawo kubatsira kubvisa kukanganiswa.
Ita mazano
Iwe uchawana mitemo yakasiyana-siyana yekurovedza kwehutano hwepamusoro yeropa sezvo zvitsva uye zvidzidzo zvikuru zvinowana izvo zvakanaka. Chinonyanya kukosha ndechekuti kurovedza muviri kunokurudzirwa, saka usarega dambudziko rako rekuwedzera kwepfungwa richive chikonzero chekuita dodge.
- IAmerican Heart Association inokurudzira kuderedza kushanda kweropa: "Wanai zvakaenzana nemaminitsi 150 (maawa maviri nemaminitsi makumi matatu) pavhiki yekuita zvinhu zvishoma nezvishoma, zvakadai sokufamba kwemazuva mashoma. Ita maminitsi makumi mana, katatu kana mana pavhiki. Itai basa rinosimbisa musimbe kwemazuva maviri pavhiki. Sanganisira kushandura mafungiro uye kutenderera maitiro. "
- ICDC inokurudzira, "Iva nesimba. Edza kutora kufamba kwemaminitsi gumi nematatu pazuva, mazuva mashanu pavhiki."
Kubva Kufamba
Kuti mufambiro unofungidzire kuenzanisa-kuwedzera simba, inhanho yako inofanira kunge yakakurumidza zvokuti inomutsa kupisa kwako uye unogona kuona kuti uri kufema nekukurumidza.
Chinangwa chekutora kufamba kwako kufambisa iyi. Iwe unogonawo kusanganisira makomo uye matanho kuti uwedzere mwoyo wako. Kana iwe ukatora kupisa kwako kana kupfeka smartwatch kana bhizimusi romuviri rinoratidza moyo wako, tarisira chiyero chiri 50 kusvika ku70 muzana chepfungwa yako yepamwoyo.
Achishandisa Fomu Yakanaka Yokufamba
Tanga mumwe nomumwe anofamba nekushanda nemaminitsi mashomanana paanomhanya zvakanyanya sekudziya. Wana zvakanakisa kubva pamakwara ako nekushandisa maitiro akanaka ekufamba uye simba rakasimba. Iwe uchakwanisa kufema mukati, uye uchazviwana iwe unokwanisa kufamba nekukurumidza.
Shingairira Kufamba
Zvishandire iwe kune zvishongo zviviri zvemitambo yakakodzera kuti utano hufambe.
Nzira dzakawanda dzeshangu dzinoshandiswa dzinofanirwa, uye vashandi vari muchiteshi chakakura cheshuva vanogona kuve nechokwadi kuti iwe wakanyatsokodzera. Tarisa shangu dzakadzika uye dzakasununguka. Kana ukaronga kufamba mukati mezuva rekushanda, ita pamwe neshangu dzezvimwe zvemitambo kana kupfeka shangu dzenyaradzo dzichakubvumira kufamba zvakanaka.
Kupfekedza mune zvipfeko zvakasununguka zvinokubvumira kufara kufamba kunze kwekunge uine chikwata chako kana simba rekusimudzira. Sarudza micheka yehutano iyo ichakurumidza kusuruvara nekukuchengetedza iwe uchitonhora uye wakaoma. Iwe unogona kunyange kuchengetedza zvipfeko zvekushanda zvisingabatsiri kushanda kana mumotokari yako nekukurumidza kuchinja.
Hydration
Zvinokosha kuti ugare hydrated. Kuva usina mvura kunokanganisa ropa rako uye kunogona kukuvadza mamiriro ako. Imwai kapu yemvura musati mafamba famba uye imwe kapu yemvura kwemaira imwe neimwe yamunofamba nayo, inenge maminitsi makumi maviri nemashanu. Zvose zvinorayirwa ndezvekuti urega nyota ive yako mutungamiri. Zvisinei, kana iwe uri mishonga inzwa yako nyota ingasave yakavimbika. Iwe unogona kutakura kutakura chirongo chemvura pamwe chete kuti uwane mvura kana uchifamba.
Ita Nguva Yokurovedza
Zvose kwenguva yakareba uye zvishoma zvidzidzo zvidzidzo zvakawanikwa zvichibatsira nekudzidza uye zvinokurudzirwa nevakuru vehutano. Kana iwe ukawana zvakaoma kuisa parutivi hovha huru yenguva yekuvhima, tsvaga nguva yekufamba kwemazuva gumi kusvika gumi nemashanu. Simba rinoshanda harifaniri kunge rinopedza nguva. Tenga mamwe maitiro mapoka kana kuti dumbbells kuti ugare wakagadzirira kusangana nekukurumidza, kana kushandisa muviri wekudzivirira muviri unoshaiwa chero zvigadzirwa.
> Sources:
> Park S, Rink RD, Wallace JP. Kuwedzerwa kwekuita muviri kunotungamirira kukurudzika kwekudzivirira kweropa kudarika chirongwa chimwe chete chinopfuurira, muhutachiona hwehutachiona. Nyaya yeHypertension . 2006; 24: 9.
> Pescatello LS, MacDonald HV, Lamberti L, Johnson BT. Dzidzirai Kuwedzera kweHypertension: Kuvandudzwa kwePescription Kubatanidza Mazano Anowanikwa neKutsvaga Ongororo. Curr Hypertens Rep. 2015; 17 (11): 87.
> "Chiitiko Chemuviri uye Kuwedzerwa Ropa," American Heart Association, 8/4/14.