Kana zvasvika pamararamiro ane hutano, kurovedza muviri ndiyo inonyanya kukosha chikamu chayo. Maitiro ekurovedza muviri, iko kurovedza muviri ndiko kune hutano uye kwakanyanya kudhura, kwave kuita kwekudzidziswa.
Ku
Chidzidzo mu-sub-Journal yeThe Lancet chakatibatsira kuongorora data rekurovedza revanhu vane mamirioni 1,2, richitiudza kuti chiiko kurovedza muviri kune hutano.
Ku
Kutaura nezvekutsvagisa uku, zvinorema kwazvo
Inotungamirwa naOxford uye ichishanda pamwe neYale University, hapana data chete kune vanhu vane mamirioni 1,2, asi zvakare kubva kuCDC uye mamwe masangano senge US Centers for Disease Control and Prevention. Naizvozvo, kuchine imwe kukosha kukosha.
Zvisinei, ndakati zvirevo zvishoma pamberi ↓
Kutanga, hapana kudzidziswa kwekudzivisa muchidzidzo ichi;
Chechipiri, iyo poindi yeiyi data "hutano". Semuenzaniso, yakanakisa nguva yekurovedza muviri, yakanakisa nguva yekurovedza muviri, nezvimwewo, inogona kunge yakasiyana neyakanyanya kudzidziswa kwekuwedzera kwemhasuru uye kurasikirwa kwemafuta①.
· TOP3 kurovedza muviri kwakanyanya kwehutano hwepanyama·
Iyi mitambo mitatu yakanakisa yemuviri ndeiyi: kutamba mitambo, kushambira uye aerobic jimunasitikisi.
Mhedzisiro yechidzidzo ichi inouya kubva pagumi-gore rekudzidza vanhu zviuru makumi masere muUnited Kingdom, uye tarisiro huru iri pazvose-zvinokonzeresa kufa (nenzira yakapfava, mwero wekufa kwezvose zvinokonzera rufu) ②.
Nhamba yekutanga tenesi, badminton, squash uye mimwe mitambo yakadai seanomira. Muchokwadi, zviri nyore kunzwisisa kuti mhando iyi yekurovedza muviri ingangoita muunganidzwa wemishonga, maekisesaizi, uye kunyange akakwirira masimba. Uye ndiko kuwedzera mitambo yemagetsi.
Iko kuderedzwa kwemitambo yekutenderera ine yakanyanya mwero yezvose-zvinokonzeresa kufa, iine 47% kuderera. Nzvimbo yechipiri kushambira pasi 28%, uye nzvimbo yechitatu kurovedza muviri 27%.②.
Izvo zvakakosha kuti uzive kuti mupiro wekumhanyisa kudzikisa zvese-chikonzero kufa kune yakaderera. Zvichienzaniswa nevanhu vasingaite maekisesaizi zvachose, kumhanya kunogona kungodonha ne13%. Nekudaro, mabhasikoro akaitwa zvakadzikira mune izvi, aine donhwe re10% chete.
Izvi zvitatu ndizvo zvakanakisa zvemwoyo uye cerebrovascular hosha, uye idzo dzinodzora njodzi yehosha yemoyo zvakanyanya. Kuchave nekuderera kwe56%, 41%, uye 36% zvichiteerana.
· TOP3 mitambo yakanakisa yehutano hwepfungwa·
Mune nzanga yazvino, hutano hwepanyama chinongova chinhu chimwe chete. Muchokwadi, hutano hwepfungwa uye kudzora kushushikana zvakakoshawo zvakanyanya. Saka mitambo yakanakisa yepfungwa zviitiko zveboka (nhabvu, basketball, nezvimwewo), kuchovha bhasikoro uye aerobic jimunasitikisi.
It’s chaizvo zviri nyore kunzwisisa. Ehe, izvo’kunakidzwa nekutamba nhabvu nemunhu wese, kunyangwe paine mukana wepamusoro wekukuvara (kuverenga kwakabatana→kusimudza simbi kunokuvadza iwe nyore? Unogona’funga nezve mhedzisiro yekutsvaga!).
· Yakanakisa kurovedza muviri frequency: 3-5 nguva / vhiki·
Chidzidzo ichi chakaratidzawo chakanyanya kukodzera kurovedza muviri kwatiri, inova nguva 3-5 pavhiki.
Iyo axis yakatwasuka yegrafu inomiririra mari, uye iyo yakatenderera iri kudzidzisa frequency. Zvinogona kuonwa kuti pamusoro pekufamba kwemazuva matanhatu pasvondo, mamwe maekisesaizi akakodzera ka3-5 pavhiki.
Zvakanakisa apa zvinoreva kubatsirwa pamweya. Kana iri mhedzisiro yemhasuru kuwana uye kurasikirwa kwemafuta, ini ndichataura nezvazvo gare gare ~
· Iyo yakakodzera kwazvo nguva yekurovedza muviri: 45-60min ·
Zvakawanda zvakanyanyisa kunonoka, uye kudzidzisa kwakareba kunoderedza kudzidziswa kuita.
Zvidzidzo zvakaratidza kuti yakanyanya kukodzera kurovedza muviri inguva 45-60 maminetsi. Kana yakarebesa, purofiti inoderera. Izvi zvakafanana nezvakanakira muviri. Mushure memaminetsi makumi matanhatu ekudzivirira kudzidziswa, muyero wehormone dzakasiyana mumuviri unozoteerawo kuva usina kunaka.
Zvakafanana neyakambodzidziswa frequency, kungofamba chete kunogona kugara kwenguva refu.
Saka muchidimbu, tenesi, badminton, maekisesaizi, maminetsi 45-60 nguva imwe neimwe, mazuva 3-5 pavhiki, ndiyo nzira yakanakisa yekurovedza ~ ~
Post nguva: Jul-26-2021