naErica Lamberg| Vadivelu Comedy Fox News
Kana uri kuendera kubasa mazuva ano, ita shuwa yekuchengeta zvinangwa zvemuviri wako mupfungwa.
Rwendo rwako runogona kusanganisira nhare dzekutengesa mangwanani-ngwanani, misangano yebhizinesi yemazuva ano - uyezve masikati marefu, kudya kwemanheru kunofadza vatengi uye kunyange basa rekutevera manheru mukamuri rako rehotera.
Tsvagiridzo kubva kuAmerican Council on Exercise inoti kurovedza muviri kunowedzera kusvinura uye kubudirira uye zvakare kunosimudzira manyawi - izvo zvinogona kugadzira pfungwa iri nani yekufamba kwebhizinesi.
Paunenge uchifamba, nyanzvi dzekugwinya dzinoti haudi magym emhando yepamusoro, midziyo inodhura kana kuwanda kwenguva yemahara kuti ubatanidze kusimba muhurongwa hwekufamba kwebhizinesi rako. Kuti uve nechokwadi chekusimbisa muviri paunenge usipo, edza aya matipi akangwara.
1. Shandisa zvinhu zvepahotera kana uchikwanisa
Vavarira kuwana hotera ine imba yekurovedza muviri, dziva uye iri munzvimbo inoshamwaridzana nevanofamba netsoka.
Iwe unogona kushambira mapeji mudziva, shandisa cardio midziyo uye kuita uremu-kudzidziswa munzvimbo yekusimba uye kufamba-famba munzvimbo iyo hotera yako iripo.
Mumwe mufambi anoita chokwadi chekubhuka hotera ine fitness centre.
Senyanzvi yezvekusimba muviri inoenda kunopa zvitupa zvevarairidzi munyika yose, Cary Williams, CEO weBoxing & Barbells muSanta Monica, California, akati anoita nepaanogona napo kubhuka hotera nejimu kana achifamba.
Nekudaro, kana iwe usingakwanise kuwana hotera inopa zvese izvi zvinobatsira - usazvinetse.
"Kana pasina jimu kana jimu yakavharwa, kune akawanda maekisesaizi aunogona kuita mukamuri mako pasina michina," Williams akadaro.
Zvakare, kuti upinze nhanho dzako mukati, svetukira lifti uye shandisa masitepisi, akaraira.
2. Ita kurovedza mukamuri
Chirongwa chakanakisa, akadaro Williams, kuseta alarm yako paawa yapfuura uri kunze kweguta kuitira kuti uve neakanaka maminetsi makumi matatu kusvika makumi mana nemashanu ekupinda mukurovedza muviri.
Anokurudzira rudzi rwenguva yekurovedza muviri ine maekisesaizi anosvika matanhatu: maekisesaizi matatu ehuremu hwemuviri uye matatu emhando dzemaekisesaizi.
"Tsvaga timer app pafoni yako woiisa kwemasekonzi makumi mana nemashanu enguva yebasa uye gumi neshanu nguva yekuzorora pakati pemaekisesaizi," akadaro.
Williams akaronga muenzaniso wekamuri yekurovedzera muviri. Akataura kuti chimwe nechimwe chezviitwa zvinotevera chinofanira kutora maminetsi matanhatu (vavarira marounds mashanu): squats; mabvi kumusoro (mabvi akakwirira panzvimbo); push-ups; kusvetuka tambo (kuunza iwe pachako); lunges; uye sit-ups.
Uyezve, iwe unogona kuwedzera mamwe masimbi kukurovedza muviri kwako kana iwe uine yako, kana iwe unogona kushandisa dumbbells kubva kuimba yehotera.
3. Ongorora zvakakupoteredza
Chelsea Cohen, muvambi weSoStocked, muAustin, Texas, akati kusimba chikamu chakakosha chemaitiro ake ezuva nezuva. Paanenge achienda kubasa, chinangwa chake ndechekuona zvakafanana.
"Kuongorora kunondichengetedza," akadaro Cohen. "Rwendo rwega rwega rwebhizinesi runouya nemukana mutsva wekuongorora uye kuita zviitiko zvinonakidza."
Akawedzera kuti, “Pese pandinenge ndiri muguta idzva, ndinoita shuwa kuti ndinofamba zvishoma kana kuri kunotenga kana kutsvaga resitorendi yakanaka.
Cohen akati anokoshesa kutora nzira yekufamba kuenda kumisangano yake yebasa.
“Izvi zvinobatsira kuti muviri wangu urambe uchifamba,” akadaro. "Chinhu chakanakisa ndechekuti kufamba kunoita kuti pfungwa dzangu dzirambe dziri pamabasa akajairika uye kunondipa kurovedza muviri kunodikanwa ndisingade kuveza nguva yakawedzerwa."
Kunze kwemisangano yebasa, rongedza peya yemateki uye famba nharaunda kuti udzidze nezveguta idzva uye kuongorora.
4. Gamuchira tekinoroji
SeMukuru Mukuru weBrooklyn, NY-based MediaPeanut, Victoria Mendoza akati anogara achifambira bhizinesi; tekinoroji yakamubatsira kuti arambe ari munzira maererano nekusimba kwake uye hutano.
"Ndichangodzidza kubatanidza tekinoroji muchirongwa changu chekusimba," akadaro.
Tekinoroji inogona kubatsira avo vanofambira kubasa kuti varambe vari pamusoro pemaitiro avo ekusimba uye maitiro. (iStock)
Anoshandisa akati wandei maapplication kuti amubatsire nekuverenga macalorie, kuyera macalorie akapiswa panguva yekurovedza muviri uye zviitiko zvezuva nezuva - uye zvakare kuyera nhanho dzake dzezuva nezuva uye kutarisa zviitiko zvake zvekurovedza muviri.
"Mamwe eaya maapplication akakurumbira ndeaFoducate, Strides, MyFitnessPal uye Fitbit parutivi kubva kune vehutano trackers mufoni yangu," akawedzera.
Zvakare, Mendoza akati akahaya varairidzi vemuviri vanotarisisa zviitiko zvake zvekusimba uye kuronga maekisesaizi ake kanenge kaviri kana katatu pasvondo, kunyangwe paanenge achienda kubasa.
"Kuisa padivi awa imwe yemusangano wevarairidzi vemuviri kunonditendera kuti ndisatsauka kubva pazvinangwa zvangu zvekusimba uye kuita maekisesaizi angu nemazvo, kunyangwe ndine michina mishoma." Akataura kuti varairidzi vacho vanouya ne "zvirongwa zvekurovedza muviri zvinoenderana nenzvimbo uye nguva nenzvimbo yandiinayo."
5. Kokorodza nzira yako kune hutano
Jarelle Parker, mudzidzisi weSilicon Valley muMenlo Park, California, akakurudzira kubhuroka kushanya bhasikoro kutenderera guta idzva.
"Iyi inzira yakanaka yekusangana nevanhu uye yekuve neruzivo nekuongorora nharaunda itsva," akadaro. "Iri zvakare nzira yakanaka yekubatanidza kusimba mukufamba kwako."
Akataura kuti Washington, DC, Los Angeles, New York neSan Diego "vane nzendo dzinoshamisa dzebhasikoro kune vanofamba zvakanaka."
Kana kuchovha bhasikoro kwemukati kuchinyanya kuda (pamwe nevamwe kuti vakubatsire kukukurudzira), Parker akacherechedza kuti ClassPass app inogona kubatsira.
Nguva yekutumira: Jul-21-2022