Simbisai mumaminitsi mashanu

Zvemukati

• Ongororo ye

Pamwe hauna kana nguva yekushandisa kujimu nhasi - asi ingori sei maminetsi mashanu ekurovedza muviri usina kana kubva pamba? Kana iwe wakamanikidzwa kwenguva, masekondi mazana matatu ndizvo zvese zvaunoda kuti ubudirire. Chaizvoizvo! "Nekufamba chaiko, unogona kurongedza zvakawanda mumaminetsi mashanu, uye zviri nani pane kusvetuka basa rako zvachose," anodaro murairidzi akasimbiswa Michelle Dozois, muridzi we Breakthru Fitness muPasadena, Calif., Akagadzira Workout iyi chete SHAPE.

Saka kana dambudziko rinotevera rehurongwa - zuva rekupedzisira kubasa, kutenga pazororo kana kushanya kwehama - kuchityisidzira kusimudzira maitiro ako ekurovedza muviri, une chirongwa chekuchengetedza. Sarudza inokurumidza yoga, Pilates kana muviri-huremu-chete simba redunhu, kana tambo ese ari matatu pamwe chete kune yakanyanya kusimba maminetsi gumi nemashanu. Ingo rangarira: Nyatsoteerera kune yako fomu uye matekiniki ekuwedzera iyo calori kupisa uye muviri mabhenefiti. Funga nezve aya mini-Workout seako "mhando pamusoro pehuwandu" zvikamu - uye gara wakavezwa, kunyangwe panguva yekupenga yezororo mwaka.

Vatatu-kune-vese

Chirongwa chega chega chakakura pachayo, asi heano mamwe mutsauko wekukubatsira iwe kuwana zvakatowanda kubva kwavari.

Sanganisa-e-yekurovedza gwara Kana iwe uine anopfuura maminetsi mashanu, edza kudzokorora iyo imwecheteyo purogiramu kakawanda sezvinobvumirwa neshedhiyo yako, kana kuita maviri kana ese matatu avo kumashure-kumashure. (Kana iwe ukaita kanopfuura kamwe chete kurovedza muviri, ingoita inodziya-yekutanga yekurovedza muviri uye inotonhorera-pasi kwekupedzisira kwekudzidzira. Kana iwe ukapedzisa 3 kana anopfuura maekisesaizi muzuva rimwe, tora zuva rekuzorora usati waita rinotevera kuti upe mhasuru dzako nguva yekupora.

Cardio Rx Pamusoro pekudzidzira uku, tarisa kuwana maminetsi makumi maviri nemakumi mana nemashanu ekadhiyo mazuva matatu kusvika matanhatu pavhiki. Ona chirongwa chega chega chekurovedza muviri chekuti ungaita sei masesesheni ako ecardio aenderane ne(s) Workout yawakasarudza.

Ongororo ye