Maitiro Ekutanga Kuekisesaiza: Yekutanga Yekutungamira yeKushanda Kunze

Zvemukati

• Nei Uchirovedza muviri?
• Akajairika Mhando dzeKurovedza muviri
• Ungatanga Sei
• 1. Tarisa Utano Hwako
• 2. Gadzira Chirongwa uye Seta Zvinangwa Chaizvo
• 3. Zviite Muitiro
• Unofanira Kuita Maekisesaizi Akawanda Sei?
• Imwe-Svondo Sample Exercise Chirongwa
• Mazano mashoma kune Vanotanga
• 1. Ramba Uine Mvura
• 2.Gadzirira Chikafu Chako
• 3. Warm Up
• 4. Kutonhora Pasi
• 5. Teerera kuMuviri Wako
• Kuramba Sei Uchikurudzirwa
• Icho Chinokosha
• Unofanira Kuita Maekisesaizi Akawanda Sei?
• Imwe-Svondo Sample Exercise Chirongwa
• Mazano mashoma kune Vanotanga
• 1. Ramba Uine Mvura
• 2.Gadzirira Chikafu Chako
• 3. Warm Up
• 4. Kutonhora Pasi
• 5. Teerera kuMuviri Wako
• Kuramba Sei Uchikurudzirwa
• Icho Chinokosha

Kurovedza muviri nguva dzose ndechimwe chezvinhu zvakanakisa zvaungaitira hutano hwako.

Nguva pfupi usati watanga kuita maekisesaizi, unotanga kuona nekunzwa mabhenefiti anogona kuve nekurovedza muviri panyama yako uye nekugara zvakanaka.

Nekudaro, kushanda kurovedza muviri mune yako maitiro kunotora kwakanyanya kutsunga, uye kuomerera pairi mukureba kunoda kurangwa.

Kana iwe uri kufunga kutanga kurovedza muviri asi usingazive pekutangira, chinyorwa ichi ndechenyu. Hezvino zvese zvaunoda kuti uzive nezve kutanga maitiro uye kunamatira pairi.

Nei Uchirovedza muviri?

Kugara uchirovedza muviri wakaratidzirwa kuvandudza zvakanyanya hutano hwako ().

Kubatsira kwazvo kukuru kunosanganisira kubatsira iwe kuwana uye kuchengetedza huremu hwemuviri hwakanaka, kuchengetedza mhasuru uye kuderedza njodzi yako yechirwere chisingaperi (,,,).

Pamusoro pezvo, tsvagiridzo yakaratidza kuti kurovedza muviri kunogona kusimudza mafungiro ako, kusimudzira hutano hwako hwepfungwa, kukubatsira kurara zvirinani uye kutowedzera hupenyu hwako hwepabonde (,,,).

Uye hazvisi izvo zvese - zvinogona zvakare kukubatsira iwe kuchengetedza akanaka maseru esimba ().

Muchidimbu, kurovedza muviri kune simba uye kunogona kuchinja hupenyu hwako.

Kurovedza muviri kunogona kuvandudza mashandiro epfungwa, kudzikisa njodzi yako yechirwere chisingaperi uye kukubatsira kudzikira.

Akajairika Mhando dzeKurovedza muviri

Kune mhando dzakasiyana dzekurovedza muviri, kusanganisira:

• Aerobic: Kazhinji musimboti wechero chirongwa chekusimba, inosanganisira nguva dzekuenderera kufamba. Mienzaniso inosanganisira kushambira, kumhanya uye kutamba.
• Simba: Inobatsira kuwedzera musimba simba uye simba. Mienzaniso inosanganisira kudzidzira kuramba, plyometrics, kusimudza huremu uye kumhanyisa.
• Calisthenics: Kufambisa muviri kwekutanga kunoitwa pasina zvekushandisa zvekurovedza muviri uye nepakati pekumhanya. Mienzaniso inosanganisira mapapu, kugara-pasi, kusundira-kumusoro uye kudhonza-kumusoro.
• Yakakwira-yakasimba nguva yekudzidziswa (HIIT): Inosanganisira kudzokorora kwekupfupika kwepfupi kweiyo yepamusoro-kusimba kurovedza muviri inoteverwa neyepasi-kusimba kurovedza muviri kana nguva dzekuzorora.
• Boot misasa: Nguva-yakatarwa, yakakwira-yakasimba maseketi anosanganisa maekisesaizi uye ekudzivirira maitiro.
• Balance kana kugadzikana: Inosimbisa mhasuru uye inovandudza kubatana kwemuviri. Mienzaniso inosanganisira Pilates, tai chi poses uye yepakati-inosimbisa maitiro.
• Kuchinja-chinja: Anobatsira mhasuru kupora, inochengetedza huwandu hwekufamba uye inodzivirira kukuvara. Mienzaniso inosanganisira iyo yoga kana yemunhu mhasuru-yakatambanudza mafambiro.

Izvo zviitiko zviri pamusoro zvinogona kuitwa wega kana kusanganiswa. Chinhu chakakosha kuita zvinokukodzera iwe uye kunakidzwa nazvo.

Mhando dzakajairika dzekurovedza muviri dzinosanganisira aerobic, simba, calisthenics, HIIT, boot camp, kushanduka uye kugadzikana. Unogona kuzviita wega kana kusanganiswa.

Ungatanga Sei

Zvakakosha kufunga nezvezvinhu zvishoma usati watanga maitiro ekurovedza muviri.

1. Tarisa Utano Hwako

Izvo zvakakosha kuti ubvunze chiremba wako uye uwane kunovhenekwa kwemuviri kurapwa usati watanga maitiro ekurovedza muviri.

Izvi zvinonyanya kukosha kune avo vasina kujaira kuita kunetesa zviitiko zvemuviri, pamwe nevanhu vane makore makumi mana nemashanu zvichikwira.

Kutarisa kwekutanga kunogona kuona chero matambudziko ehutano kana mamiriro anogona kukuisa panjodzi yekukuvara panguva yekurovedza muviri.

Iyo inogona zvakare kukubatsira iwe kukwidziridza yako Workout, zvichiita kuti zvive nyore kwauri iwe uye wako wega mudzidzisi kuti unzwisise zvaunogumira uye ugadzire chirongwa chekurovedza muviri chinoenderana nezvinodiwa zvako chaizvo.

2. Gadzira Chirongwa uye Seta Zvinangwa Chaizvo

Paunenge iwe wafunga kutanga kuita maekisesaizi nguva dzese, edza kugadzira chirongwa chinosanganisira zvinokwanisika matanho uye zvinangwa.

Imwe nzira yekuita izvi kutanga nehurongwa hwematanho ari nyore ekutevera. Ipapo iwe unogona kuenderera mberi nekuvakira pairi sezvo danho rako rekusimba rinowedzera.

Semuenzaniso, kana chinangwa chako chiri chekupedza makiromita mashanu kumhanya, unogona kutanga nekuvaka chirongwa chinosanganisira mapfupi kumhanya.

Kana iwe uchinge wakwanisa kupedzisa iwo mapfupi ekumhanya, wedzera chinhambwe kusvikira iwe uchimhanya makiromita mashanu ese uchienderera.

Kutanga nezvinangwa zvidiki hazvingowedzere mikana yako yekubudirira, zvinokuchengetedzawo kukuchidzira nhanho dzese dzenzira.

3. Zviite Muitiro

Chimwe chinhu chakakosha pakubudirira kurovedza muviri kuomerera pane zvaunoita.

Zvinotaridza sezviri nyore kuvanhu kuti vachengetedze maitiro ekurovedza muviri munguva yakareba kana vachizviita tsika uye vachizviita nguva dzose ().

Kuongororwa kwezvidzidzo kwakapedzisa kuti kutsiva hunhu husina hunhu netsika itsva ine hutano inzira huru yekuzvichengeta munguva refu ().

Uyezve, kugadzira purogiramu kana kurovedza muviri panguva imwechete zuva rega rega inzira dzakanaka dzekuchengetedza maitiro ako uye kuita kuti igare.

Semuenzaniso, iwe unogona kuita kurovedza muviri tsika nekuronga kushandira kunze chaiko mushure mezuva nezuva.

Usati watanga kushanda kunze, tora hutano kuongorora uye ita chirongwa chine zvinangwa chaizvo. Wadaro, ita kurovedza muviri tsika nekuiisa mune yako yezuva nezuva maitiro.

Unofanira Kuita Maekisesaizi Akawanda Sei?

Iwe haufanire kunge uri wepamusoro-mutambo mutambi kana anowanzo shanda kwemaawa kuti utange kurovedza muviri nhasi.

IAmerican College yeMitambo Mishonga kurudziro yazvino yekurovedza muviri inosanganisira anokwana kuita maminetsi zana nemakumi mairi ekurovedza muviri zvine mwero pavhiki (,).

Aya maminetsi zana nemakumi mashanu anogona kugadzirirwa chero nzira yaunoda. Semuenzaniso, unogona kuita maminetsi makumi matatu ekurovedza kashanu pavhiki kana kuita makumi matatu nemakumi mana emaminetsi ekurovedza zuva rega rega.

Nekudaro, ongororo dzichangoburwa dzakaratidza kuti kurongedza ichi chidiki chinodiwa muchikamu chimwe chete kana zviviri zvekudzidzisa pasvondo zvinogona kubatsira sekuparadzira zvikamu mukati mevhiki ().

Pakazara, zvakakosha kutanga zvishoma nezvishoma uye kuwedzera kusimba paunenge uchivaka yako yemitezo nhanho kumusoro.

Chekupedzisira, kunyangwe hazvo zuva nezuva huwandu hwezviitiko zvemuviri zvichidikanwa pahutano hwakanaka, kubvumira muviri wako kuzorora kunokosha zvakare.

Kusarega muviri wako kuti upore kubva mukushushikana kwekurovedza muviri kunowedzera mukana wekukuvara, senge mhasuru mafungu uye kushushikana kwekutsemuka, uye zvinogona kukonzeresa kupfuuridza chirwere (OTS).

Kurovedza muviri zvakawandisa kunogona zvakare kushayisa simba immune yako uye kuwedzera mukana wako wehutachiona, kusaenzana kwehomoni, kushushikana uye kusingaperi kuneta (,,).

Iko kushoma kurudziro yekurovedza muviri ingangoita maminetsi zana nemakumi mashanu pasvondo. Zvisinei, zvakakosha kutanga zvishoma nezvishoma uye rega muviri wako uzorore nguva nenguva.

Imwe-Svondo Sample Exercise Chirongwa

Pazasi pane nyore-kutevera, chirongwa chevhiki-rekurovedza muviri chisingade zvekushandisa uye zvinongokutora maminetsi makumi matatu kusvika kumakumi mashanu pazuva kuti upedze.

Ichi chirongwa chinogona kuchinjika kune yako fitness nhanho uye kuitwa seyakaoma sekuda kwako.

Muvhuro: 40-miniti-inodzika-nhanho jog kana kufamba nekukurumidza.

Chipiri: Zuva rekuzorora.

Chitatu: Famba nekukurumidza kwemaminitsi gumi. Wobva wapedzisa maseketi anotevera, uchizorora 1 min. mushure mega seti asi kwete pakati pekurovedza muviri. Tambanudza mushure.

• Dunhu # 1: 3 seti inoshandura gumi mapapu pagumbo roga roga, gumi kusundira-kumusoro, gumi kugara-kumusoro
• Dunhu # 2: 3 seti ichichinjanisa gumi cheya-madhipi, gumi kusvetuka majeki, gumi emhepo-squats

China: Zuva rekuzorora.

Chishanu: 30-miniti kuchovha bhasikoro kana zvine mwero-kumhanya jog

Mugovera: Zuva rekuzorora.

Svondo: Mhanya, mhanya kana kutora rwendo rurefu kwemaminetsi makumi mana.

Iyo-vhiki-yega chirongwa chiri pamusoro ingori yakapusa sampuli kuti utange iwe kutanga. Kuti uwane mamwe mazano ekudzidzira uye zvirongwa, tarisa zvinotevera zvinongedzo:

• 9 kukurumidza kuita muviri muviri kwaunogona kuita chero kupi (hapana michina inodiwa)
• Zvirongwa zvekurovedza muviri zvinotarisana nemitezo yemuviri uye nehunyanzvi hwakawanda
• 7 ekutanga kurovedza zvibodzwa zvakasiyana siyana uye nhengo dzemuviri
• Kushanda kwemhando yako yemuviri

Pane akasiyana maekisesaizi aunogona kuita, uye chirongwa chiri pamusoro chingori muenzaniso mumwe chete wekubatsira kuti utange kushanda.

Mazano mashoma kune Vanotanga

1. Ramba Uine Mvura

Kunwa zvinwiwa mukati mezuva rese zvakakosha kuti uchengetedze hutano hwehuwandu hwemvura.

Kudzoreredza zvinwiwa panguva yekurovedza muviri kwakakosha kuti uchengetedze zvakakwana, kunyanya kana uchirovedza muviri mune tembiricha inopisa (,).

Zvakare, hydrated mushure mekudzidzira kwako kunogona kukubatsira kuti uwanezve uye kuti ugadzirire yako inotevera yekudzidzira chikamu (,).

2.Gadzirira Chikafu Chako

Ive neshuwa yekudya zvine mwero kudya kuti utsigire chirongwa chako chemuviri.

Ese mapoka ezvikafu anodikanwa kuti asimbise hutano hwakanaka hwemasimba uye uwane zvakanyanyisa kubva mukurovedza muviri kwako. Carbs anonyanya kukosha, sezvo achigona kukwidza mhasuru yako usati waekisesaiza ().

Carbs akakoshawo mushure mekurovedza muviri kuti uzadze zvitoro zveglycogen uye kubatsira kuiswa kweamino acids mumasuru ako panguva yekudzoreredza ().

Uyezve, protein inovandudza kupora kwemhasuru mushure mekurovedza muviri, inogadzirisa kukuvara kwemasuru uye inovaka mhasuru (,).

Chekupedzisira, kugara uchidya mafuta ane hutano kwakaratidzirwa kubatsira kupisa mafuta emuviri uye kuchengetedza tsandanyama mafuta panguva yekushanda, kuita kuti simba rako rigare kwenguva refu ().

Dzvanya aya maratidziro kune rumwe ruzivo nezve pre-Workout uye post-Workout kudya.

3. Warm Up

Izvo zvakakosha kuti udziye usati waita Workout yako. Kuita izvi kunogona kubatsira kudzivirira kukuvara uye kugadzirisa kwako kuita kwemitambo (,).

Iyo inogona zvakare kugadzirisa yako kuchinjika uye kubatsira kudzora kusuruvara mushure mekuita kwako Workout ().

Ingo tanga yako yekurovedza uine mamwe maeerobic maekisesaizi senge ruoko unochinjika, gumbo kurova uye kufamba mapapu.

Neimwe nzira, iwe unogona kudziya nekuita nyore kufamba kwechiitwa chauri kuronga kuita. Semuenzaniso, famba usati wamhanya.

4. Kutonhora Pasi

Kutonhora pasi kwakakoshawo nekuti kunobatsira muviri wako kudzoka pahunhu hwawo.

Kutora maminetsi akati wandei kutonhodza pasi kunogona kubatsira kudzoreredza kutenderera kweropa kwakajairika uye mapfemo uye kutoderedza mukana wekupenga kwemhasuru (,).

Mimwe mifungo inotonhorera-pasi inosanganisira kufamba kwechiedza mushure mekurovedza muviri kweaerobic kana kutambanudza mushure mekudzidziswa kwekudzivirira.

5. Teerera kuMuviri Wako

Kana usati wajaira kushanda zuva nezuva, funga nezveganho rako.

Kana iwe uchinzwa kurwadziwa kana kusagadzikana uchirovedza muviri, mira uye uzorore usati waenderera. Kumanikidza kuburikidza nemarwadzo harisi zano rakanaka, nekuti rinogona kukonzera kukuvara.

Zvakare, yeuka kuti kushanda nesimba uye nekukurumidza hazvireve kuti kuri nani.

Kutora nguva yako kufambira mberi kuburikidza nechirongwa chako chemuviri kunogona kukubatsira kuti uchengetedze maitiro ako mukufamba kwenguva uye uzviite zvizere.

Ive neshuwa yekugara uine hydrated, idya zvakaenzana kudya, dziisa usati waekisesaiza, tonhorera pasi mushure uye teerera kumutumbi wako.

Kuramba Sei Uchikurudzirwa

Kiyi yekugara uchikurudzirwa uye kuita kurovedza muviri tsika ndeyekunakidzwa uchiri kuzviita. Izvi zvinokutendera kuti usatya kutya kurovedza muviri.

Kufanana neyekuenzanisira chirongwa chekuratidzira pamusoro, unogona kusanganisa zviitiko nekuzvichengeta zvichinakidza iwe.

Kujoinha kirabhu yekurovedza muviri kana yeboka senge iyo yoga kana Pilates, kuhaya murairidzi wega kana kuita mitambo yetimu zvakare mazano akanaka ekuwedzera kukurudzira uye kunakidzwa ().

Kushanda seboka kana neshamwari kunogona kubatsira mukuchengetedza kuzvidavirira uye kukukurudzira kuti urambe uchiita basa rako rakanaka.

Zvakare, kuteedzera kufambira mberi kwako, sekutema huremu hwako kusimudza kana kucherechedza nguva dzako dzekumhanya, kunogona kubatsira kuti urambe uchikurudzirwa kugadzirisa zvinyorwa zvako.

Kuti uchengetedze kurudziro yako, sanganisa yako yekurovedza muviri, kujoina gym kana timu mutambo uye uteedzere kufambira mberi kwako.

Icho Chinokosha

Kutanga mutsva maitiro ekurovedza muviri kunogona kuoma. Nekudaro, kuve nezvinangwa chaizvo kunogona kukubatsira iwe kuchengetedza chirongwa chemuviri mukufamba kwenguva.

Kune akawanda mhando dzakasiyana dzekurovedza muviri kusarudza kubva. Tsvaga mashoma anokushandira uye uve nechokwadi chekusiyana navo nguva nenguva.

Chinangwa ndechekutanga zvishoma nezvishoma, kuvaka muviri wako uye ita kuti muviri wako uzorore nguva nenguva kudzivirira kukuvara.

Kuchengeta kufambira mberi kwako kana kujoina boka rekusimba kunogona kukubatsira kuti urambe uchikurudzirwa uye kuzadzisa zvinangwa zvako. Izvo zvakakoshawo kudya chikafu chine hutano uye hydrate nguva dzose.

Saka, wakamirirei? Tanga kurovedza muviri nhasi!

Chimwe chinhu chakakosha pakubudirira kurovedza muviri kuomerera pane zvaunoita.

Zvinotaridza sezviri nyore kuvanhu kuti vachengetedze maitiro ekurovedza muviri munguva yakareba kana vachizviita tsika uye vachizviita nguva dzose ().

Kuongororwa kwezvidzidzo kwakapedzisa kuti kutsiva hunhu husina hunhu netsika itsva ine hutano inzira huru yekuzvichengeta munguva refu ().

Uyezve, kugadzira purogiramu kana kurovedza muviri panguva imwechete zuva rega rega inzira dzakanaka dzekuchengetedza maitiro ako uye kuita kuti igare.

Semuenzaniso, iwe unogona kuita kurovedza muviri tsika nekuronga kushandira kunze chaiko mushure mezuva nezuva.

Usati watanga kushanda kunze, tora hutano kutarisa uye ita chirongwa chine zvinangwa chaizvo. Wadaro, ita kurovedza muviri tsika nekuiisa mune yako yezuva nezuva maitiro.

Unofanira Kuita Maekisesaizi Akawanda Sei?

Iwe haufanire kunge uri wepamusoro-mutambo mutambi kana anowanzo shanda kwemaawa kuti utange kurovedza muviri nhasi.

IAmerican College yeMitambo Mishonga kurudziro yazvino yekurovedza muviri inosanganisira ingangoita zana nemakumi mashanu emaminetsi ekuenzanisira maekisesaizi pavhiki (,).

Aya maminetsi zana nemakumi mashanu anogona kugadzirirwa chero nzira yaunoda. Semuenzaniso, unogona kuita maminetsi makumi matatu ekurovedza kashanu pavhiki kana kuita makumi matatu nemakumi mana emaminetsi ekurovedza zuva rega rega.

Nekudaro, ongororo dzichangoburwa dzakaratidza kuti kurongedza ichi chidiki chinodiwa muchikamu chimwe chete kana zviviri zvekudzidzisa pasvondo zvinogona kubatsira sekuparadzira zvikamu mukati mevhiki ().

Pakazara, zvakakosha kutanga zvishoma nezvishoma uye kuwedzera kusimba paunenge uchivaka yako yemitezo nhanho kumusoro.

Chekupedzisira, kunyangwe hazvo zuva nezuva huwandu hwezviitiko zvemuviri zvichidikanwa pahutano hwakanaka, kubvumira muviri wako kuzorora kunokosha zvakare.

Kusarega muviri wako kuti upore kubva mukushushikana kwekurovedza muviri kunowedzera njodzi yekukuvara, senge tsandanyama dzematambudziko uye kushushikana kwekutsemuka, uye zvinogona kukonzera kuwedzeredza chirwere (OTS).

Kurovedza muviri zvakawandisa kunogona zvakare kushayisa simba immune yako uye kuwedzera mukana wako wehutachiona, kusaenzana kwehomoni, kushushikana uye kusingaperi kuneta (,,).

Iko kushoma kurudziro yekurovedza muviri ingangoita maminetsi zana nemakumi mashanu pasvondo. Zvisinei, zvakakosha kutanga zvishoma nezvishoma uye rega muviri wako uzorore nguva nenguva.

Imwe-Svondo Sample Exercise Chirongwa

Pazasi pane nyore-kutevera, chirongwa chevhiki-rekurovedza muviri chisingade zvekushandisa uye zvinongokutora maminetsi makumi matatu kusvika kumakumi mashanu pazuva kuti upedze.

Ichi chirongwa chinogona kuchinjika kune yako fitness nhanho uye kuitwa seyakaoma sekuda kwako.

Muvhuro: 40-miniti-inodzika-nhanho jog kana kufamba nekukurumidza.

Chipiri: Zuva rekuzorora.

Chitatu: Famba nekukurumidza kwemaminitsi gumi. Wobva wapedzisa maseketi anotevera, uchizorora 1 min. mushure mega seti asi kwete pakati pekurovedza muviri. Tambanudza mushure.

• Dunhu # 1: 3 seti inoshandura gumi mapapu pagumbo roga roga, gumi kusundira-kumusoro, gumi kugara-kumusoro
• Dunhu # 2: 3 seti ichichinjanisa gumi cheya-madhipi, gumi kusvetuka majeki, gumi emhepo-squats

China: Zuva rekuzorora.

Chishanu: 30-miniti kuchovha bhasikoro kana zvine mwero-kumhanya jog.

Mugovera: Zuva rekuzorora.

Svondo: Mhanya, mhanya kana kutora rwendo rurefu kwemaminetsi makumi mana.

Iyo-vhiki-yega chirongwa chiri pamusoro ingori yakapusa sampuli kuti utange iwe kutanga. Kuti uwane mamwe mazano ekudzidzira uye zvirongwa, tarisa zvinotevera zvinongedzo:

• 9 kukurumidza kuita muviri muviri kwaunogona kuita chero kupi (hapana michina inodiwa)
• Zvirongwa zvekurovedza muviri zvinotarisana nemitezo yemuviri uye nehunyanzvi hwakawanda
• 7 ekutanga kurovedza zvibodzwa zvakasiyana siyana uye nhengo dzemuviri
• Kushanda kwemhando yako yemuviri

Pane akasiyana maekisesaizi aunogona kuita, uye chirongwa chiri pamusoro chingori muenzaniso mumwe chete wekubatsira kuti utange kushanda.

Mazano mashoma kune Vanotanga

1. Ramba Uine Mvura

Kunwa zvinwiwa mukati mezuva rese zvakakosha kuti uchengetedze hutano hwehuwandu hwemvura.

Kudzoreredza zvinwiwa panguva yekurovedza muviri kwakakosha kuti uchengetedze zvakakwana, kunyanya kana uchirovedza muviri mune tembiricha inopisa (,).

Zvakare, hydrated mushure mekudzidzira kwako kunogona kukubatsira kuti uwanezve uye kuti ugadzirire yako inotevera yekudzidzira chikamu (,).

2.Gadzirira Chikafu Chako

Ive neshuwa yekudya zvine mwero kudya kuti utsigire chirongwa chako chemuviri.

Ese mapoka ezvikafu anodikanwa kuti asimbise hutano hwakanaka hwemasimba uye uwane zvakanyanyisa kubva mukurovedza muviri kwako. Carbs anonyanya kukosha, sezvo achigona kukwidza mhasuru yako usati waekisesaiza ().

Carbs akakoshawo mushure mekurovedza muviri kuti uzadze zvitoro zveglycogen uye kubatsira kuiswa kweamino acids mumasuru ako panguva yekudzoreredza ().

Uyezve, protein inovandudza kupora kwemhasuru mushure mekurovedza muviri, inogadzirisa kukuvara kwemasuru uye inovaka mhasuru (,).

Chekupedzisira, kugara uchidya mafuta ane hutano kwakaratidzirwa kubatsira kupisa mafuta emuviri uye kuchengetedza tsandanyama mafuta panguva yekushanda, kuita kuti simba rako rigare kwenguva refu ().

Dzvanya izvi zvinongedzo kuti uwane rumwe ruzivo nezve pre-Workout uye post-Workout chikafu.

3. Warm Up

Izvo zvakakosha kuti udziye usati waita Workout yako. Kuita izvi kunogona kubatsira kudzivirira kukuvara uye kunatsiridza kuita kwako kwemitambo (,).

Iyo inogona zvakare kugadzirisa yako kuchinjika uye kubatsira kudzora kusuruvara mushure mekuita kwako Workout ().

Ingo tanga yako Workout nemamwe maeerobic maekisesaizi senge ruoko unochinjika, gumbo kurova uye kufamba mapapu.

Neimwe nzira, iwe unogona kudziya nekuita nyore kufamba kwechiitwa chauri kuronga kuita. Semuenzaniso, famba usati wamhanya.

4. Kutonhora Pasi

Kutonhora pasi kwakakoshawo nekuti kunobatsira muviri wako kudzoka pahunhu hwawo.

Kutora maminetsi akati wandei kutonhodza pasi kunogona kubatsira kudzoreredza kutenderera kweropa kwakajairika uye mapfemo uye kutoderedza mukana wekupenga kwemhasuru (,).

Mimwe mifungo inotonhorera-pasi inosanganisira kufamba kwechiedza mushure mekurovedza muviri kweaerobic kana kutambanudza mushure mekudzidziswa kwekudzivirira.

5. Teerera kuMuviri Wako

Kana usati wajaira kushanda zuva nezuva, funga nezveganho rako.

Kana iwe uchinzwa kurwadziwa kana kusagadzikana uchirovedza muviri, mira uye uzorore usati waenderera. Kumanikidza kuburikidza nemarwadzo harisi zano rakanaka, nekuti rinogona kukonzera kukuvara.

Zvakare, yeuka kuti kushanda nesimba uye nekukurumidza hazvireve kuti kuri nani.

Kutora nguva yako kufambira mberi kuburikidza nechirongwa chako chemuviri kunogona kukubatsira kuti uchengetedze maitiro ako mukufamba kwenguva uye uzviite zvizere.

Ive neshuwa yekugara uine hydrated, idya zvakaenzana kudya, dziisa usati waekisesaiza, tonhorera pasi mushure uye teerera kumutumbi wako.

Kuramba Sei Uchikurudzirwa

Kiyi yekugara uchikurudzirwa uye kuita kurovedza muviri tsika ndeyekunakidzwa uchiri kuzviita. Izvi zvinokutendera kuti usatya kutya kurovedza muviri.

Kufanana neyekuenzanisira chirongwa chekuratidzira pamusoro, iwe unogona kusanganisa zviitiko nekuzvichengeta zvichinakidza iwe.

Kujoinha kirabhu yekurovedza muviri kana yeboka senge iyo yoga kana Pilates, kuhaya murairidzi wega kana kuita mitambo yetimu zvakare mazano akanaka ekuwedzera kukurudzira uye kunakidzwa ().

Kushanda seboka kana neshamwari kunogona kubatsira mukuchengetedza kuzvidavirira uye kukukurudzira kuti urambe uchiita basa rako rakanaka.

Zvakare, kuteedzera kufambira mberi kwako, sekutema huremu hwako kusimudza kana kucherechedza nguva dzako dzekumhanya, kunogona kubatsira kuti urambe uchikurudzirwa kugadzirisa zvinyorwa zvako.

Kuti uchengetedze kurudziro yako, sanganisa yako yekurovedza muviri, kujoina gym kana timu mutambo uye uteedzere kufambira mberi kwako.

Icho Chinokosha

Kutanga mutsva maitiro ekurovedza muviri kunogona kuoma. Nekudaro, kuve nezvinangwa chaizvo kunogona kukubatsira iwe kuchengetedza chirongwa chemuviri mukufamba kwenguva.

Kune akawanda mhando dzakasiyana dzekurovedza muviri kusarudza kubva. Tsvaga mashoma anokushandira uye uve nechokwadi chekusiyana navo nguva nenguva.

Chinangwa ndechekutanga zvishoma nezvishoma, kuvaka muviri wako uye ita kuti muviri wako uzorore nguva nenguva kudzivirira kukuvara.

Kuchengeta kufambira mberi kwako kana kujoina boka rekusimba kunogona kukubatsira kuti urambe uchikurudzirwa uye kuzadzisa zvinangwa zvako. Izvo zvakakoshawo kudya chikafu chine hutano uye hydrate nguva dzose.

Saka, wakamirirei? Tanga kurovedza muviri nhasi!