13 Bhenefiti Yekutenderera Kune Wako Panyama Uye Pfungwa Hutano

Zvemukati

• Ichi chiitwa chinopa akawanda epanyama uye epfungwa mabhenefiti kana isu tichiishandisa patinodzidziswa.
• Ipfupi nhoroondo yekutenderera
• Aerobic kana anaerobic kudzidziswa?
• Zvakanakira kutenderera
• 1. Kukanganisa kwakaderera pamajoini
• 2. Inoderedza njodzi yekukuvara
• 3. Inovandudza hutano hwemwoyo
• 4. Deredza kunetseka
• 5. Inobatsira kurasikirwa nemafuta
• 6. Wedzera kuzviremekedza
• 7. Inogadzira makemikari emufaro
• 8. Inokubatsira iwe kurara zviri nani
• 9. Inovandudza immune system
• 10. Inovandudza kusimba
• 11. Tones makumbo, glutes uye abs
• 12. Kuvandudza hukama hwehukama
• 13. Inosimbisa mapfupa nemajoini

Ichi chiitwa chinopa akawanda epanyama uye epfungwa mabhenefiti kana isu tichiishandisa patinodzidziswa.

Hapana anopokana kuti kurovedza muviri kwakanakira hutano hwedu. Mumakore gumi apfuura, magyms anga achiwana mukurumbira zvakanyanya, uye kunyangwe hazvo chinangwa chevamwe chiri chekuvandudza muviri weeesthetics, kurovedza muviri kurovedza muviri itsika yakanaka chero bedzi isingazove muropa. Waizviziva here kuti kune vanhu vakapindwa muropa nekumhanya? Iwe unogona kuverenga iyo chinyorwa "Runnorexia": iyo yazvino kupindwa muropa nekumhanya "kuziva zvimwe.

Munzvimbo dzemitambo, tsika nyowani yakamhanya uye maitiro ayo akawedzera munguva pfupi yadarika: iyo iri "kutenderera", nzira yemukati yekuchovha bhasikoro iyo inopa akateedzana ezvepanyama uye zvepfungwa mabhenefiti.

Ipfupi nhoroondo yekutenderera

Mazuva matatu asvika muUnited States achibva kuSouth Africa muna 1979, Johnny Goldberg akabiwa muhotera yeSanta Monica kwaaigara. Anenge asina kana pendi nekuda kwechiitiko ichi, anga asiri pabasa. Johnny Goldberg, anozivikanwa saJohnny G nhasi, akakurudzira varidzi vemajimu kuti vamupe mukana wekushanda semurairidzi wega, ave ave murairidzi wega kwemakore kujimu muJohannesburg. Waiva nerombo rakanaka! Uye achangosvika muUS anga atove kushanda pane zvaaifarira.

Kana mamiriro ake adzikama, iye akatanga kudzidzira kuyambuka-nyika, hunyanzvi hwekuchovha bhasikoro, uye vakakwikwidza mune dzakasiyana zviitiko. Goldberg akapedza maawa nemaawa mugaraji rake achidzidzira nebhasikoro rake pane roller; zvisinei, iyi nzira yaitaridza kufinha. Kuti azvikurudzire, akaridza mimhanzi kuti kurovedza kwake kunakidze uye kunakidze. Akaona kuti hutano hwake hwakavandudzika panguva imwe chete yaaive nenguva yakanaka ndokuudza shamwari dzake, idzo dzakatanga kusangana mugaraji rake uye vese vakadzidziswa pamwechete kuita mutinhimira wemumhanzi.

Asi Goldberg akanetseka neicho chinotenderera, saka muna 1997, aive nebhasikoro rekurovedza muviri rakavakwa rakafanana nebhasikoro raakashandisa kukwikwidza, iro raaizodaidza kuti "sprinter". Aya ndiwo mabudiro akaita chiitiko ichi chemuviri, iyo inokurumidza kupararira muWest Coast yeUnited States, uye nekufamba kwenguva kune imwe nyika yese.

Aerobic kana anaerobic kudzidziswa?

Kukosa chiitwa chinoitwa muboka uye inotungamirwa nemonitor. Ichi chirongwa chekudzidzisa chinoitwa pamabhasikoro akamira, ayo akasiyana neakasarudzika emabhasikoro, sezvo iine inertia disk inoita kuti irambe ichifamba, kunyangwe tikamira kukweva. Ichi chiitiko chinobatsira kukwirisa kuve kwakasununguka uye mabvi edu haabatike kana uchisunda.

Zvakajairika kutaura nezvekutenderera sebasa reerobic; zvisinei, zvikamu zvemutambo uyu zvinogona kuve nemoyo wekutsungirira basa, kukurumidza kudzidziswa, uye basa renguva, saka anaerobic kudzidziswa zvakare chikamu cheiyi nzira.

Kukosa zvikorekedzo, kunyanya nekuti unodikitira uye unoshanda zvakanyanya, zvinonakidza uye zvinokurudzira, imwe neimwe inogadzirisa kuramba kwavo kunoenderana nemamiriro avo epanyama uye kufamba kwacho kuri kwemuchina uye kuri nyore, kusiyana neicho chingave danho kana nhanho chikamu. maekisesaizi.

Zvakanakira kutenderera

Kana iwe uri kufunga kutanga mune iyi tsika, teerera kune anotevera mitsara. Pazasi iwe unogona kuwana runyorwa rwe gumi nemaviri mabhenefiti ekutenderera.

1. Kukanganisa kwakaderera pamajoini

Kutenderera kunoonekwa mutambo wakaderera, saka zvinokwanisika kubatsirwa nekudzidziswa pasina majoini kana mabvi kutambura. Maitiro ayo anotokurudzirwa kune avo vanorwara neArthritis, maererano neongororo yakaitwa neNorway University of Science and Technology (NTNU).

2. Inoderedza njodzi yekukuvara

Kusiyana, semuenzaniso, kumhanya pa asphalt kana kudzidzira Crossfit, iyo yakaderera-maitiro maitiro haigone kukonzera kukuvara. Zvidzidzo zvinoratidza kuti idzi mhando dzezviitiko dzichiri kungobatsira mukuvandudza matanho ehutano, hutano hwemwoyo, kana kugadzirisa kunaka kwekurara. Uye zvakare, kuve kurovedza muviri nekudzokorora kwekufamba maitiro, izvo yakachengeteka kupfuura mamwe makirasi anotungamirwa senge aerobics.

3. Inovandudza hutano hwemwoyo

Kupota inzira yakanaka yekuita kuti moyo wako ushande zvine hutano. Zvidzidzo zvinoratidza kuti inobatsira kuvandudza kugwinya kwemoyo zvakanyanya uye, mukuwedzera, inosimbisa nhengo yedu yakakosha, inovandudza kurova kwemoyo uye inoderedza BP.

4. Deredza kunetseka

Kutenderera kunobatsira kudzikisira kushushikana uye kubvisa kusagadzikana, izvo ndizvo sei zvichidaro yakanaka kudzidzira mushure mekushanda kwezuva rakaoma. Zvakare, senge chero chimiro chekurovedza muviri, iko kuita kwezuva nezuva kwekutenderera kunodzora huwandu hwecortisol, hormone inoburitswa mukupindura kunetseka. Iyi mitambo yemitambo inovandudza kugona kwemuviri wedu kubata nekushushikana uye nemhedzisiro yakaipa yechiitiko ichi.

5. Inobatsira kurasikirwa nemafuta

Kutenderera iko kurovedza kwakaringana kupisa macalorie, nekuti zvinoenderana nesimba zvinokwanisika kupisa kusvika 700 kcal muchikamu chimwe chete. Uye zvakare, kurovedzwa kwenguva inoitisa isu kwete chete kupisa macalorie panguva yechirongwa, asi zvakare mushure mekurovedza muviri.

6. Wedzera kuzviremekedza

Kuita muviri zvinogona kukuita kuti unzwe zvakanaka uye kukubatsira iwe kutaridzika zviri nani, zvinoreva kuti maonero ako pachako anozove akanaka uye, nekudaro, anogona kuwedzera kuzviremekedza kwako. Zvinoenderana neBarometer yekutanga paMovement muSpain inoitwa na'Rexona, kurovedza muviri kunotiita kuti tinzwe zvakanaka mumuviri uye kunotibvumira kuti tinzwe takachengeteka uye tichivimba. Ehezve, pasina kufunga.

7. Inogadzira makemikari emufaro

Kutenderera kunoburitsa akateedzana emakemikari muhuropi hwedu, akadai se endorphins kana serotonin. Endorphins vane basa rekuita kuti tinzwe tine simba uye takasimba mushure mekutamba mitambo; uye yakaderera serotonin nhanho dzakabatana nekuora mwoyo uye zvisina kunaka mamoods. Zvidzidzo zvinoratidza kuti kurovedza muviri kunowedzera huwandu hweaya maurourochemicals.

8. Inokubatsira iwe kurara zviri nani

Serotonin haingogadzirise manzwiro chete, asi zvakare inosimudzira kugadzirwa kwemelatonin, inova ndiyo mahormone ane chekuita nekurara. Naizvozvo, kurovedza muviri kunobatsirawo iwe kurara zvirinani, sezvakaratidzwa nechidzidzo kubva kuDuke University. Kutenda kutenderera, isu tinowana kurara kune runyararo uye isu tichavandudza kunaka uye huwandu hwayo. Ehe, haifanire kudzidziswa nguva pfupi usati warara.

9. Inovandudza immune system

Kupota kunosimbisa immune system uye kunodzivirira kune mamwe marudzi ekenza. Boka revatsvakurudzi rakawana kuti mitambo inodzidzira inowedzera huwandu hwemasero mu immune system, uye kunyangwe hazvo chiitiko ichi chiri chenguva diki, kurovedza muviri nguva dzose kunodzivirira kubva kumavhairasi uye mabhakitiriya ayo anogona kukonzera matambudziko kuhutano hwedu.

10. Inovandudza kusimba

Kunyangwe hazvo zvinhu zvakawanda zvichipesvedzera kuita kwemitambo, zviri pachena kuti kutsungirira kunoita basa rakakosha mumitambo. Kuva kudzidziswa kwenguva, kutenderera inovandudza ese aerobic uye anaerobic kutsungirira. Kunyangwe usiri mumhanyi, iwe unozozviona izvi zuva nezuva, semuenzaniso, kana uchikwira masitepisi kana uchifamba kuenda kubasa, sezvo unenge usina kuneta.

11. Tones makumbo, glutes uye abs

Mukutenderera zvikamu kwete kuramba chete kunoshanda, asi inovandudzawo mhasuru toni, kunyanya munzvimbo yepakati, magaro nemakumbo. Kana isu tichiwedzera kuramba pabhasikoro, kuedza kumwechete kunoitwa sekunge tiri kukwira gomo, iro rinofarira kukura kwemhasuru munzvimbo idzi.

12. Kuvandudza hukama hwehukama

Kutenderera kunoitwa muboka, chimwe chinhu chinogona kukurudzira zvikuru. Zvakare, uyu mukana wakanaka wekuonana nevanhu vatsva uye ita shamwari nyowani. Sezvo kuzvivimba kwedu kuri kuwedzera uye tichinyanya kusangana nevamwe vanhu, ndipo patinoenderana zvakanyanya kune mumwe nemumwe. Iwo mimhanzi kubva kumakirasi ekutenderera uye mafaro uye anoshingaira mamiriro anomutsa hukama hwemagariro.

13. Inosimbisa mapfupa nemajoini

Kukosa hakungosimbise dzimwe mhasuru dzakadai sekupenya kana mhasuru, asi mapfupa, tendon uye mitsipa yakakomberedza mhasuru idzi zvakare inosimbiswa. Izvi zvakare zvakanaka kana mimwe mitambo ichiitwa, sezvo ichideredza njodzi yekukuvara.