Kunamira-ne-It Matanho eKuekisesaiza Mumugwagwa

Zvemukati

• Ongororo ye

Simuka upenye. Kana iwe uchinzwa kusarongeka kana iwe usiri pamba, sarudza maminetsi gumi nemashanu mangwanani kuti utambanudze, kufema zvakadzama kana kuita zvimwe zvekumuka zvekuita kuti zuva ritange netsoka yekurudyi.

Iva nesimba pese paunogona. Ndege, pusha zvitsitsinho zvako pasi uye chibvumirano chako chegumi-mu-chako-chigaro kusimbisa.

Shandisa izvo zvaunazvo. Gadzira yako yega vhezheni yehotera yekurovedza. Shandisa bhuku hombe rerunhare kuita nhanho-nhanho uye kusimudza mhuru, chigaro chedhesiki chekuita madipiti, squats uye mapapu pamubhedha (izvo zvinobatsirawo bharanzi yako), biceps curls uye mitsara nemabhodhoro emvura, uye kumhanya nematanho ekuwedzera cardio .

Rove off exercise time. Chengetedza tambo yekusvetuka musutukesi yako, saka unogara wakagadzirira cardio kana iwe ukapedzisira wava muhotera isina-kusimba-inoshamwaridzana.

Pfeka chikamu. Kufamba mune yakanaka yekupfeka mbatya uye shangu dzemitambo kuti iwe ugone kurova jimu uchangosvika kuhotera yako.

Dhonza uremu hwako. Paunenge uchifamba, takura maviri 5-pound dumbbells kuitira kuti iwe uite simba rako renguva dzose. Uyezve, iwe unowedzera kutsungirira kubva pakutakura huremu hwakatakurwa mumutoro wako.

Gara padyo nehotera. Kana usiri kugadzikana kuenda kure-chivakwa kana uchifamba, shandisa nzvimbo yekupaka.

Ongororo ye