Basa repamba

Zvemukati

• Ongororo ye

Kana iwe ukakumbirwa kuti upe wongororo yemuviri wako wega, mikana iwe ungangotanga kubvarura uchibva pazvinhu zvese zvausingade nezvazvo. Maoko ako ane manyemwe, mupumburu pachiuno chako, uyezve pane zvidya izvozvo. Usatomboendako, anodaro Vicki Dellaverson, Ph.D., purezidhendi weCentre for the Study of Women's Psychology uye chiremba wezvepfungwa muLos Angeles, uyo anotenda kuti kugwinya kwakakosha kuvaka chivimbo chemuviri. Panzvimbo pekutaura nemuviri wako semufananidzo usina kukwana mugirazi, anodaro, gara mumuviri wako uye dzidza kuukoshesa.

Chidzidzo ichocho chinonyanya kuitwa kuburikidza nekudzidziswa kwesimba, uko, kunoratidzwa neruzivo, kunobatsira kugadzirisa muviri wemukadzi zvirinani pane kufamba. "Kuvaka simba kuri kupa simba," anotsanangura Dellaverson. "Inobatsira vanhukadzi kuti vachinje maonero avanoona miviri yavo." Kamwe mukadzi paanoziva kugona kwemuviri wake, anodaro Dellaverson, anogona kuzviona seshamwari ine simba kwete semuvengi. Kusvika panguva ino yekugamuchirwa nemuviri wako "kunochengetedza simba rakawanda."

Iyo yekumba-yakavakirwa simba-yekudzidzira maitiro atinopa pano akagadzirwa naCheryl Milson, Los Angeles-based exercise physiologist anodzidzisa vazhinji vevatengi veDellaverson kuti vaise kudzidziswa kwesimba muhupenyu hwavo. "Chiitiko ichi chinoshanda mapoka emhasuru epakati zvinobudirira uye nemazvo," anodaro Milson. "Ichabatsira kugadzirisa mamiriro uye kuwedzera kuvimba kwemuviri nekuziva pamwe nekuvaka simba nesimba."

Chiitwa chega chega chinopera nechinongedzo. "Nekuisa pfungwa pafomu unenge uchinyatsoenderana nemuviri wako," anotsanangura Milson, uye izvo zvinokutendera iwe kusimudza zvinorema uye kuwana yemhando yepamusoro yekurovedza muviri. Kune vakadzi vanofunga kudzidziswa uremu kuchavasiya vachitaridzika saHulk Hogan, Milson anoti, "Hatina chete testosterone yeiyo." Funga nezve uku kudzidziswa kwakatariswa senzira nyowani yekushandira uye kutanga kwehukama hutsva nemuviri wako: kukoshesa zvazvinogona kukuitira. Kuva "mumuviri" wako uye kutarisa kufamba ndiko nhanho yekutanga yekukoshesa iyo.

Urongwa: Uku kuita Workout kunoshanda kunyangwe iwe uri wekutanga kudzidzira uremu kana ruoko rwekare nema dumbbells. Kuti uwane zvakanyanya kubva kuchirongwa ichi, shandisa 2 seti dzehuremu hwakasiyana, chero kubva pa5-15 pounds. (Saka, semuenzaniso, unogona kunge uine seti ye5 uye seti ye10s.)

Mashandisiro aungaita chirongwa ichi: Ita zvese zviitwa zvisere nenzira zvakarongwa katatu katatu pasvondo pamazuva achichinjana. Kuti uwane zvakanyanyisa kubva mukudzidziswa kwako, siyanisa nzira yaunoita nayo kurovedza muviri nenzira inotevera: mazuva maviri pasvondo, ita maseti maviri e8-12 reps pachiitwa chega chega, uchizorora 1 miniti pakati seti. Edza kushandisa huremu hwakareruka: Ita 1 seti yeese masere maekisesaizi nemazvo. Chinangwa che8-12 reps pane imwe neimwe yekurovedza uye shandisa huremu hunorema. Wodzokorora dunhu 1 kana 2 dzimwe nguva. Kufambira mberi: (1) Wedzera huwandu hwehuremu hwauri kushandisa, (2) deredza iyo nguva yekuzorora pamazuva iwe auri kuita akawanda maseti kana (3) wedzera chechitatu seti kana uchingoita maviri seti.

Dziisa: Kutanga nemaminitsi mashanu ezvepasi-kusimba chiitiko. Semuenzaniso, unogona kusvetuka tambo uchishandisa shuffle yebhokisi, kukwira nekudzika masitepisi, kufamba-famba, kufora uchitenderera imba, kana kuisa mumhanzi uye kutamba.

Kutonhorera-pasi: Pedza Workout iyi nekutambanudza mese mese makwikwi emhasuru. Bata yega yega yakatambanudza kwemasekondi makumi maviri pasina kubhowa.

Cardio training: Usakanganwa cardio! Sarudza chiitiko chaunoda, uye famba kweinenge 30 maminetsi 3-5 mazuva pasvondo. Kuti uwane mhedzisiro, siyanisa nguva,

Ongororo ye