Gore negore, nguva yechando inotimanikidza kuti tipedze nguva yakawanda pamba pasofa tisingafambi. Dzima TV uye uende panze, kune dzakawanda nzira dzinonakidza dzekunakidzwa nemitambo mumwaka unotonhora zvakare!
Pamwe chete nemweya mutsva unodiwa, zviitiko zvechando zvinopa mukana wekuvaka tsandanyama uye kuve wakasimba.
"Mutambo wakanakisisa wekutsungirira ndeyekuyambuka-nyika," anodaro neuroscientist, MD, Stephen Olvey. "Mutambo uyu unopisa macalorie akawanda kupfuura chero chimwe chiitiko."
Cross-country skiing mutambo weaerobic. Izvi zvinoreva kuti iwe unofambisa usingamire kwenguva yakareba, uye mwoyo wako unopomba okisijeni kumisungo, uchivachaja nesimba. Paunenge uchisvetuka, mamhasuru anosimbiswa zvichienderana nechimiro, asi tsandanyama dzehudyu, gluteal, mhuru, biceps uye triceps dzinofanirwa kushandirwa.
Munhu anorema 70 kg anopisa 500 kusvika 640 macalorie paawa yekuyambuka-nyika skiing. Olvi anopa mazano kune avo vakasarudza rudzi urwu rwekuita:
- Usawandisa. Tanga nekuzvimisira madaro madiki.
- Dziyisa muviri wako kutanga uchishandisa elliptical trainer kuitira kuti tsandanyama dzako dzisanyanya kudzvinyirira.
- Kana iwe uri kuchovha munzvimbo iri kure, uya nezvinwiwa uye zvekudya newe.
- Pfeka zvipfeko zvakasiyana-siyana zvisingatadziri kufamba.
- Usakanganwa nezvekuchengeteka. Ita kuti shamwari dzako dzizive kwauri kuenda uye nguva yaunoronga kudzoka. Olvi anonyevera kuti: “Hazvitore nguva kuti utonhore.
Kusiyana nekusvetuka-svetuka kwepasi, skiing yealpine inopa kuputika kwesimba kupfupi. Kazhinji, kudzika kunotora 2-3 maminitsi.
Kana uchidzika pasi penjanji, hamstrings, zvidya uye mhasuru dzetsoka zvinonyanya kushanda. Kumwero muduku, misumbu yedumbu inobatanidzwa mukutonga kwemuviri uye maoko akabata matanda anosimbiswa.
Alpine skiing mutambo unovandudza kuenzanisa, kushanduka, agility uye simba remakumbo. Kusiyana nekutsvedza kwemvura, kutsetseka kwemakomo hakunetse tsandanyama dzekumusana.
Munhu ane makirogiramu makumi manomwe anopisa 70 kusvika 360 macalorie paawa achidzika skiing.
Olvi anorayira vanotanga kuti vadzivise kureba zvakanyanya kuti vadzivise kurwara. Nzvimbo zhinji dzekutandarira dzinomisa kureba kwemateru kusvika kunosvika 3300 metres. Zviri nani kujaira uye zvishoma nezvishoma kusimudza bar. Zviratidzo zvehurwere hwehurefu kutemwa nemusoro, kurwadziwa kwetsandanyama, kutadza kufema zvakanaka uye kutadza kuziva.
Izvo zvinodiwa kuti utarise kuyerwa kwekuneta kwako. Chikamu chikuru chekukuvara chinoitika pazuva raunosarudza kuita "imwezve yekupedzisira kumhanya." Mhedzisiro yacho inowanzova kukuvara kwetsoka. Uye iva nechokwadi chokuti uri kunwa mvura yakakwana, kunyange kuchitonhora uye kusina nyota zvachose.
Snowboarding inonyanya kushanda mhuru, hamstrings, quads, uye tsoka. Misumbu yedumbu inobatanidzwawo mukuchengetedza kuenzanisa. Munhu anorema 70 kg anopisa macalorie 480 paawa paanenge ari snowboarding.
Jonathan Chang, MD wePacific Orthopedic Association muCalifornia, anoti zvakanakira kukwira muchando ndezvokuti “kunakidzwa kwacho kwakanakira utano hwepfungwa.” Mabasa ekunze anovandudza mafungiro uye anoderedza kufunganya.
Kuti iwe pachako uchengetedzeke, ita shuwa kuti hauzviisi zvinangwa pamusoro pezvaunogona uye nekwaniso.
Chang's matipi kune snowboarders:
- Sarudza nzvimbo inokodzera hunyanzvi hwako.
- Kuti upise macalorie akawanda, tsvaga nzira dzakaoma, asi chete kana uine hunyanzvi hwekuzvibata.
- Mutemo #1: Pfeka ngowani, mapedhi egokora, uye magadhi emaoko.
- Kana iwe uri wekutanga, zviri nani kutora zvidzidzo zvishoma pane kuedza pamateru
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Chiremba weOrthopedic surgeon Angela Smith anopfuura kungoita skate lover. Ndiye zvakare aimbova Sachigaro weUS Figure Skating Medical Committee.
“Kutsvedza hakutore simba rakawanda kunze kwekunge uchisvetuka zvinosimbisa tsandanyama dzezasi, kusanganisira mahudyu ako, hamstrings nemhuru,” anodaro Smith.
Skates zvakare inovandudza kuchinjika, kumhanya uye agility, pamwe nekugona kuchengetedza chiyero. Vatambi vanotamba muhudyu zvakanyanya, varume vakapfeka skating vaviri vane muviri wakasimba wepamusoro.
Smith anoti zvakanakira skating ndezvekuti kunyangwe anotanga anogona kupisa macalorie. Iwe unozoda simba rakawanda kuita mashoma mashoma. Sezvo iwe uchiwana ruzivo, iwe unogona skate kwenguva yakareba kuti uvake simba rako uye kutsungirira.
Vanhu vazhinji havazive kuti skate dzekumhanya dzinofanira kunge dziri diki pane shangu dzemumugwagwa. “Hakuna zvitsitsinho zvisina kusimba, kune masitsiti asina kufanira,” anodaro Smith.
Kana iwe uchida mitambo yeboka, saka enda mberi - hockey!
Kunze kwekushamwaridzana, bhonasi yehockey iri mukudzidzisa mapoka emhasuru mamwe semimwe mitambo yekumhanyisa skating. Iwe unosimbisa muviri wezasi, abs, uye muviri wepamusoro unoshanda netsvimbo.
MuHockey, vatambi vanoshingairira kufamba kwemaminetsi 1-1,5, vozozorora kwemaminitsi 2-4. Panguva yekutamba, kurova kwemoyo kunogona kukwira kusvika ku190, uye panguva yekuzorora, muviri unopisa makorikori kuti udzoke.
Kuti uwane zvakanyanya kubva mumutambo, zvinokurudzirwa kuti uende kunze kwechando katatu pavhiki. Zvisinei, vanhu vane matambudziko emwoyo kana BP vanofanira kutarisa kurova kwemwoyo yavo uye kuwana zororo rakawanda. Inokurudzirwa zvakare kubvunza chiremba wako usati watanga kushingaira kuita ice hockey.
Sezvakaita mimwe mitambo, zvakakosha kunwa mvura yakakwana. Zviri nani kunwa chinwiwa pamberi pemutambo pane kupedza nyota yako shure, uye kusanwa doro, izvo zvinokonzera kupera simba.