Kudziya mhasuru dzako usati waita maekisesaizi kunonatsiridza kufamba uye kudzivirira kukuvara.
Mufananidzo Chikwereti: PeopleImages/iStock/GettyImages
Iwe wakambozvinzwa miriyoni nguva zvisati zvaitika: Iyo yekudziya-up ndiyo inonyanya kukosha chikamu chako chekurovedza muviri.Uye zvinosuruvarisa, ndiyo inowanzoregeredzwa.
"Kudziya kunopa mhasuru dzedu mukana wekumuka tisati tadzipikisa nemutoro," Jamie Nickerson, CPT, Boston-based personal trainer, anoudza LIVESTRONG.com."Kusundira kuyerera kweropa kumisungo yako usati waita basa rako rinovabvumira kuti vashande zvakanyanya kana vakaremerwa."
Kudziya-ups kwakakoshawo pakufamba kwemhasuru dzako.Wakambogara nendege uye mabvi ako aisada kufamba pawakamira?Ndizvo zvinoitika kumajoini edu kana paine kuyerera kweropa shoma kumamhasuru edu - tinobatikana nekuoma.
Kugadzira tsandanyama dzedu kuti dzigadzirire kufamba chaiko zvinoreva kugadzirira majoini edu.Zvirinani kuchinjika uye huwandu hunopa akawanda mabhenefiti kumiviri yedu, kusanganisira kudzivirira kukuvara, zvirinani kuputika kuita uye kushomeka kwemarwadzo emajoini, maererano neMayo Clinic.
Saka, tinodzidzisa sei kufamba kwedu uye kudziya-kumusoro panguva imwe chete?Sezvineiwo, zvese zvaunoda chaizvo huremu humwe.Kuwedzera mutoro kune yako yekufamba routine inobvumira giravhiti kuti ikubatsire iwe kudzika mukati mekutambanudza kwako.Kana zvese zvaunazvo ibhero rimwe chete rakarara, uri muchimiro chakanaka kuti upfuure nekufamba kwakaringana kudziya-up.
"Kubatsirwa kwekettlebells iwe unongoda imwe chete, uye iwe unogona kuita zvakawanda nayo," Nickerson anodaro.Kuve nechiedza, 5- kusvika 10-pondo kettlebell ndizvo zvauri kunyatso wedzera mune diki oomph kune yako yekufamba maitiro.
Saka, edza iyi inokurumidza maminetsi gumi akazara-muviri wekufamba wedunhu nemwenje kettlebell usati watevera kurovedza muviri.
Mashandiro Ekuita
Ita seti mbiri dzechiitwa chega chega kwemasekonzi makumi mana nemashanu, uchizorora masekonzi gumi nemashanu pakati pechiitwa chimwe nechimwe.Alternate sides panodiwa.
Zvinhu Zvauchada
● Kettlebell yakareruka
● Meti yokurovedza muviri inongosarudzwa asi inokurudzirwa
Nguva yekutumira: Feb-04-2023