Iyo yekushora zera Workout

Zvemukati

• Ongororo ye

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchikwana zvakakwana, iwe unenge wakavimbiswa trim, toni, seksikäs muviri. Asi pane zvakawanda kuva anoshingaira kupfuura aesthetic mabhenefiti. Kugara uchirovedza muviri kunodzivirira uremu uye kurasikirwa nemapfupa, kunosimudzira tsandanyama dzakasimba nemajoini, uye kwakaratidzwa kubatsira kudzivirira zvimwe zvirwere zvisingaperi.

Uye kunyange zvisati zvanyanyisa kunonoka kuti uwane chimiro chakanakisa, iwe unozonyanya kutaridzika uye nekunzwa kugona kwako kana iwe ukatarisa pane chaiwo maekisesaizi pamatanho akasiyana ehupenyu hwako.

Ndosaka SHAPE akanyorera Palm Beach, Fla.-based Reebok University master mudzidzisi Joy Prouty kugadzira gumi-ne-gumi chirongwa chakagadzirirwa iwe chete. "Sezvo makore anopfuura, vakadzi vazhinji vanogadzirisa mhasuru dzisina simba, kunyanya kufemereka nekukwesha uye kuwedzera kwechiuno," anodaro Prouty. "Chirongwa chinotarisana nenyaya dziri kutarisana nemuviri wako ndiyo nzira yakanaka yekudzivirira izvozvo."

Iyo yepakati pepakati peichi chirongwa chekusimba ndeye inoshanda multimuscle kuramba maitiro. Sanganisa izvo nemirairo yedu ye cardio, mabhonasi anofamba uye nhungamiro dzino tarisa zvaunoda chaizvo muma20s, 30s uye 40s, uye iwe unotarisa uye unzwe wako wakanyanya kunaka kubva kune rimwe gore kusvika kune rinotevera.

CHIRONGWA

Dziisa Tanga yega yega yekurovedza muviri ne5-10 maminetsi eepasi-akasimba cardio, zvakaringana pamushini unoshanda zvese maoko ako nemakumbo ako.

Mirayiridzo yekushanda Mazuva maviri kusvika matatu pasvondo pamazuva asina kutevedzana, ita iro simba rekutanga rinofamba pamusoro uye chinangwa chinofamba chezera rako pamapeji anotevera. Ita 2-3 seti yekufamba kwega kwega, uchizorora 1 miniti pakati pemaseti. Pazuva 1, ita 8-12 reps ine huremu hunorema kuvaka simba; pazuva rechipiri, ita gumi nemaviri kusvika gumi nemashanu nemiremu akareruka kuvaka kutsungirira. Kana ukasarudza zuva rechitatu, tevera seti uye reps kwezuva 1 kana zuva 2. Nguva dzose shandisa uremu hwakakwana kuti unetese tsandanyama dzako nekudzokorora kwekupedzisira kweseti yega yega.

Ab Rx Mushure mekupedza mafambiro ese esimba, ita 2 seti ye15-20 reps yeabdominal maekisesaizi esarudzo yako, senge crunches, reverse curls uye oblique twists.

Kutonhora-pasi Pedzisa yega yega yekurovedza muviri nekutambanudza yako ese makuru mamhasuru, uchibata yega yega kutambanudza kusvika padanho nyoro tension kwemasekondi makumi matatu.

Cardio mukwanisi Vavarira kuwana 20-45 maminetsi e cardio, mazuva 3-5 pavhiki, kusiyanisa kusimba, nguva uye simba rekudzivirira kukuvara uye kushanda muviri wese. Sanganisira 1-2 mazuva ezvenguva yekudzidziswa (dzimwe nguva dzekukurumidza- uye basa rinononoka). Nguva dzinokutendera kuti usundire miganhu yako uye uvandudze aerobic simba, kuwedzera metabolism uye kupisa macalorie. Ona chirongwa chezera rako zera nenzira dzakatarwa.

Ndichiri kutanga? Kana iwe uri mutsva pakuita maekisesaizi, ita chirongwa chesimba rekutanga pasina kuwedzera zera rakatarwa rinofamba, pamwe ne3-5 cardio workouts sezvakatsanangurwa muCardio Complement (pamusoro), kwemavhiki matanhatu. Mushure meizvozvo, iwe unenge wakasimba zvakakwana kuti utevedze simba uye cardio kurudziro yezera rako boka.

Mafambiro anonongedzera Kunyange chirongwa ichi chakagadzirirwa kukupa iwe mhando yekurovedza muviri izvo muviri wako unoda kubva kuma20s kusvika kuma40s, zvakakosha kuti uchinje kurovedza muviri kwemwedzi mishoma. Shandisa chirongwa ichi kwemavhiki masere, wozosanganisa zvinhu kwemavhiki masere nemamwe maekisesaizi esimba seaya anowanikwa muSHAPE.

Ongororo ye