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Zororo uye Kupora Chaizvoizvo Kubatsira

By Danielle V

Handizvioni semumhanyi uye handina kumbobvira ndaita, asi mitambo nekusimba zvese zviri zviviri zvikamu zvakakosha zvehupenyu hwangu. Ndakasununguka kuedza zviitwa zvakawanda kamwe chete. Kana vakave chikamu chemaitiro angu ekuita maekisesaizi, zvakanaka, asi kana zvisiri, ndinozviziva kana ndakazvifarira. Ndichikura, ndaitamba mitambo mishomanana yaisanganisira nhabvu, T-ball, uye tennis. Ndakatotora makirasi ekutamba mashoma (kushevedzera kuna Karen, mudzidzisi wedhanzi akanakisa zvachose), asi tennis ndiyo yega yandichiri kuita semunhu mukuru.

Ndakaedza kuzvimanikidza kuti ndive mumhanyi kwechikamu chikuru choupenyu hwangu, asi pashure pokuchivenga kakawanda kupfuura kunakidzwa nacho, ndakaona kuti handigoni kumira uye kuti handidi kuti ndive mutano mumuitiro wangu. Ndakasvika pakufunga kumwe chete pamusoro peZumba; kunyangwe ndaida makirasi angu ekutamba ndichikura, ndiri chaizvo kwete mutambi (ndine hurombo, Karen). Asi ndakaedza skiing kekutanga zvachose mumakore angu makumi maviri. Kunyangwe zvichinetsa uye zvichizvininipisa (zvichida chimwe chezvinhu zvakaoma zvandati ndamboita), ndinonakidzwa nazvo zvekuti chave chikamu chikuru chegadziriro yangu yekusimba muchando, pamwe chete nechando, kurovedza muviri kumba, uye kusimudza masimbi. Skiing yakandibatsirawo kuziva, kekutanga, kuti mazuva ekuzorora akakosha zvakanyanya kune hutano uye hwakasimba hwetsika.

Kuchikoro chesekondari, ndakakumbanira gym ndokutanga kurovedza muviri kazhinji kazhinji nokuda kwezvikonzero zvisina kururama, kashoma kuzvipa zuva rokuzorora uye kunzwa ndine mhaka pose pandaizviita. Ndakanyatsofunga kuti ndaifanira kushanda mazuva manomwe pasvondo kuti ndiite zvinangwa zvangu. Ndakadzidza kubva ipapo kuti ndakanga ndisina kururama. Kutora zuva rekuzorora (kana maviri) paunoda ndiyo kiyi yekupora kwehutano. Pane zvikonzero zvakawanda zveizvi:

  • Kuzorora pakati pemazuva ekurovedza muviri kunogona kubatsira kudzivirira kukuvara, kukurudzira kukura kwemhasuru, uye kukurudzira kupora. Kana ukashanda nguva zhinji, tsandanyama dzako dzinenge dzichirwadza, uye hauzove nenguva yekutarisira kurwadza kwacho usati watanga kurovedza muviri. Izvi zvinoreva kuti fomu rako richatambura, izvo zvinogona kukonzera kukuvara.
  • Kushanda kunze kunokonzera misodzi isingaonekwi mumhasuru dzako. Paunozorora pakati pemaekisesaizi, muviri wako unogadzirisa uye unosimbisa iyi misodzi. Aya ndiwo maitiro anoita tsandanyama dzako kusimba uye kukura. Asi kana usiri kuwana zororo rakakwana pakati pemaekisesaizi, muviri wako hauzokwanisi kugadzirisa misodzi, izvo zvinozokanganisa mhedzisiro yako.
  • Kuwedzeredza kunogona kukonzera zvimwe zvine chekuita nezviratidzo, kusanganisira mafuta emuviri akakwira, njodzi yakanyanya yekudonha mvura (chimwe chinhu chausingadi kunyanya muColorado yakaoma), uye kuvhiringidzika kwemweya. Inogonawo kuva nemigumisiro yakaipa pakuita kwako.

Read more pano uye pano.

Kuzorora uye kupora hazviwanzo shandura kuti "kusaita chinhu," zvakadaro. Kune marudzi maviri ekupora: kwenguva pfupi (yakashanda) uye kwenguva refu. Kushanda kupora kunoreva kuita chimwe chinhu chakasiyana pane yako yakanyanyisa kurovedza muviri. Saka, kana ndikasimudza masimbi mangwanani, ndinozofamba-famba gare gare zuva iroro kuti ndiwane kupora kwangu. Kana kuti ndikaenda kwenguva refu, ndinozoita yoga kana kutambanudza gare gare zuva iroro. Uye sezvo chikafu chakakodzera chiriwo chikamu chikuru chekushanda kupora, ndinogara ndichiita chokwadi chekudya chikafu kana chikafu chine chiyero chakanaka cheprotein nemacarbohydrates mushure mekurovedza muviri kwangu kuti ndigone kuwedzera muviri wangu.

Kupora kwenguva refu kuri pamusoro pekutora zuva rakazara, rakakodzera rekuzorora. IAmerican Council on Exercise (ACE) ine kurudziro yakajairika kutora zuva rekuzorora rakakwana kubva pa "kuda kuita basa remuviri" mazuva manomwe kusvika gumi ega ega, asi izvi zvingasashanda kumunhu wese nguva dzese. Ini kazhinji ndinotevera gwara iri asi ndinogara ndichiteerera kushanduka kwemuviri wangu zvinodiwa. Kana ndichirwara, ndakanyanya kushushikana, kana kungoneta nekuzvisunda zvakanyanya mugomo kana mumabasa angu epamba, ndichatora mazuva maviri ekuzorora.

Saka, on National Fitness Recovery Day gore rino, teerera kumuviri wako, zvakare. Tora imwe nguva yekuzorora uye kupora, kana kuti kuronga maitiro ekutarisira muviri wako kubatsira kuzadzisa kusimba kwako uye hutano zvinangwa!

Resources

blog.nasm.org/why-rest-days-are-important-for-muscle-building

uchealth.org/today/rest-and-recovery-for-athletes-physiological-psychological-well-being/

acefitness.org/resources/everyone/blog/7176/8-reasons-to-take-a-rest-day/