Rinhiko Ndinofanira kuenda ose zuva kutanga kurasikirwa uremu?

Vanhu vazhinji ano kutamba mitambo, kuenda yokurovedza muviri, edza zvokudya zvakasiyana ... Asi panguva imwe chete havafaniri kufunga kuti zuva nezuva refu anofamba - hachisi zvishoma inoshanda pamusoro mamwe kilos. Nhasi isu achakuudza zvaunofanira mitemo inofanira kutevedzerwa kutsiva yose yakatarwa wokufamba muviri.

How kurichinja kufamba kuva Workout

The Pane zvinhu kukanganisa kupisa macalorie kana achifamba vari kure vakafamba, nokukurumidza uye uremu. Nokuti migumisiro yakanakisisa, unofanira kutevera kugara purogiramu uye kushandisa urove yemabhuku. Kombiyuta vachakuudza sei uchifamba masikati. Kana iwe, Somuenzaniso, pindai kure, asi zvakadaro havagoni uremu, mudziyo vachange overenga sei uine kuenda mberi.

How kutanga kurasikirwa uremu

Izvi ine Kunofungidzirwa kuti akubatsire kuita pachako purogiramu yako. Tapota ona kuti zvizhinji achavaponesa hunhu hwako muviri, mararamiro uye madyiro:

• = 100 kcal zviuru matanho 2 = 1,6? Km;
• 1 kg = 140 zviuru matanho = 7000 kcal = 112? Km.

How kuratidza kufamba kwako:

• Edza kupa motokari yako kana bhazi.
• Kutyaira vana vavo kuchikoro uye musana.
• Regai kushandisa elevators uye escalators.
• Vachavapo achifamba imbwa yake.

To muviri wacho wainakidza, edza zvinotevera:

• Famba aine shamwari.
• Teerera kufarira mimhanzi yako kana audiobook.
• Tora vanofamba kujairika munzvimbo uye sarudza pakutengeserana itsva.
• In yechando, unogona kuramba kushandisa kumba wekusimbisa muviri. Somuenzaniso, unogona mafirimu kana epaTV, apo kuramba chimiro.

How kuenda

Yeuka kuti nhanho dzose rako - gogonera, uye avo urefu kungaenderana zvinhu zvakawanda. Kuti kuverenga urefu nhano kwayo, pindai chinhambwe 10 kusvika 20 metres nekuverenga nhamba yavo. Gurai kure masendimita ari kuwanda kwenhambwe zvamakaita.

Nezvemabatiro results:

• Matanho Asingasviki 70 paminiti. Nokuti hwakanaka munhu kumhanya ichi haashatisi kushanda. Zvinokurudzirwa kuti vanhu vanotambura zvikuru angina, kana nokupora chomwoyo.

• Matanho 71-90 paminiti. mutoro kwakadaro inokurudzirwa kana zvirwere mwoyo.

• Matanho 91-110 paminiti. mutoro uyu zvichabatsira munhu upi utano anogona uremu.

• Matanho 111-130 paminiti. Ichi chikuru muviri muviri wako, asi kunyange vanhu hwakanaka nezvinetso kuramba uchizvipa akadaro kwenguva yakareba.

mitemo

1. Tanga nechiedza mutoro, pamusoro kwenguva, kuwedzera kwayo kwenguva refu uye aika. First unofanira kuwedzera urefu famba zvenyu, uye chete ipapo - Tempo.

2. Walk nguva dzose. Imwe famba pavhiki haangatenderi kuti zvakanaka, saka unofanira kushandisa mazuva ose kana mumwe zuva ose. Unogona famba panguva imwe nguva yakakodzera, asi kwete pakarepo pashure zvokudya.

3. Taura chiremba wako uye uende kuburikidza kuongorora zvokurapa.

4. Uzvichenjerere mamiriro ako paunenge uchifamba. Mutumbi, uyewo pamafudzi vanofanira kuva yakananga uye mudumbu - yakavhomorwa.

5. Yeuka kuti munhu anonoke vanofamba chinhambwe vachava kusingabatsiri, uye kana ukaenda tokari, uye kwenguva yakareba kana muviri wako hausi vakagadzirira, unogona kunyange zvakaipa pachavo.