Spinning slim, inotsanangura makumbo uye garo

Zvemukati

• Mangani macalorie aunopisa
• Matipi ekuti unyatsoshandisa iyo yekutenderera kirasi

Kirasi yekutenderera inorasikirwa zvakanyanya kupfuura yekutsika-tsika kana kumhanya uye mukuwedzera inosimbisa makumbo uye garo, ichisiya muviri wakanaka uye unokwezva. Zvimwe zvakanaka ndezvi:

• Simbisa zvidya, kurwisa cellulite pane yemukati uye padivi pechidya;
• Shanda magaro uchivasiya vakasimba uye vachideredza zvakanyanya cellulite;
• Kuvandudza kutenderera kweropa mumakumbo, kurwisa kuzvimba;
• Simbisa mhasuru dzemudumbu kana kirasi yapera nedumbu rakadzikira;
• Iyo inovandudza moyo uye mweya wekufema, inoderedza cholesterol uye inobatsira kudzora mwero weglucose muropa.

Iwo makirasi ane simba uye anokurudzira, zvisinei iwo anonyanya kukodzera kune avo vakatojaira kurovedza muviri nekuti ndeepakati nepakati / pakasimba.

Mangani macalorie aunopisa

Kutenderera kunotsvedza dumbu nemakumbo nekuti kunoshandisa simba rakawanda. Hora rekutenderera rinopisa avhareji mazana mashanu nemakumi manomwe emakoriori mukirasi mune vakadzi uye anopfuura mazana matanhatu nemakumi mashanu evarume, asi kudzikisa huremu uye kurasikirwa nedumbu zvinokurudzirwa kushandisa frequency mita mukirasi yese, kuchengetedza kurova kwemoyo pamusoro pe65% yekugona kunonyanyisa.

Iyo frequency mita mudziyo unotakurika unoyera chiyero chakakodzera chemoyo wekudzikisa uremu uye mudzidzisi wemujimu anogona kuratidza kuti ndeipi nguva yakanaka yemudzidzi zvinoenderana nezera rake. Mamwe majimu ane akamira emabhasikoro ayo anotova neakawandisa mita pane anobata, izvo zvinobatsira kudzora HR mukati mekirasi yese.

Nekudaro, kana munhu akadya chikafu chakanaka uye achikwanisa kuzadzisa iyo kirasi yese, zvinokwanisika kurasikirwa nezve 4 kg pamwedzi nekudzidziswa ka2 kana katatu pavhiki.

Matipi ekuti unyatsoshandisa iyo yekutenderera kirasi

Mamwe matipi akakosha ekuti uwane zvakanyanyisa kubva mukirasi yekutenderera ndeaya:

• Inwa 1 girazi remuto wemichero, inwa 1 yogati yemvura kana kudya muchero 1 ingangoita maminetsi makumi matatu isati yatanga;
• Anotambanudza kirasi isati yatanga;
• Tanga nekumhanya zvishoma uye zvishoma nezvishoma wedzera kumhanya uye simba remakumbo ako;
• Pfeka shangu ine sosi yakaoma, seyavo vane mabhasikoro ane hunyanzvi, sezvo izvi zvichibatsira kuisa simba remakumbo akananga pachipenga, kuchidzivirira kubva pakurasika kuburikidza neshangu ine chete yakapfava;
• Iva netauro remaoko rinogara riri padhuze kudzivirira maoko ako kuti arege kutsvedza panobata bhasikoro rinotenderera;
• Pfeka zvikabudura zvakapfekerwa pane zvakavanzika nhengo kuti uve nechokwadi chekunyaradzwa mukati mekirasi;
• Inwa mvura yekokonati kana chinwiwa chinonzi isotonic seGatorade, panguva yekirasi kutsiva mvura uye zvicherwa zvakarasika ziya.
• Batsira bhasikoro rinotenderera pakureba kwako kudzivirira kukuvara kumuzongoza nemabvi;
• Mushure mekirasi idya chikafu chine protein, chakadai seproteine ​​zunza kana yogati, kana chikafu chine nyama yakaonda kana mazai kukurudzira mhasuru kukura.

Munguva yekirasi yese iwe unofanirwa kuchengeta musana wako wakatwasuka uye kudzivirira kunetsa mutsipa zvakanyanya, kana paine marwadzo mumutsipa, gadzirisa kushushikana mudunhu rino, kutenderedza musoro kumativi, asi kana paine marwadzo mumabvi paunenge uchipeta , inonyanya kuratidzwa ndeye nekukurumidza iwe paunogona kuona chiremba kana physiotherapist.

Kune avo vanoda kudzikira uremu uye kurasikirwa nedumbu, zvakakosha kuti varangarire kuti kudya kwakakodzera uye kugara uchirovedza muviri kwakakoshawo kusiyanisa makirasi ekutenderera nerudzi rweanaerobic kurovedza muviri, senge kudzidziswa uremu.