Workout Maitiro Evanhu: Iyo Yekupedzisira Gwara

Zvemukati

• Kumba-kumba kurovedza tsika
• Zuva 1: makumbo, mapfudzi, uye abs
• Zuva 2: chipfuva uye musana
• Zuva 3: maoko uye abs
• Muitiro wekutanga wekudzidzira
• Zuva 1: muviri wakazara
• Zuva 2: muviri wakazara
• Zuva 3: muviri wakazara
• Pakati pekudzidzira maitiro
• Zuva 1: kumusoro muviri
• Zuva 2: pasi muviri
• Zuva 3: kumusoro muviri
• Zuva rechina: muviri wepasi
• Yepamberi yekudzidzira maitiro
• Dhonza A
• Shingairira A
• Makumbo A
• Dhonza B
• Shingairira B
• Makumbo B
• Kufungidzirwa kwevanosimudza vanopfuura makumi mana
• Usakanganwa kudya kunovaka muviri
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kana zvasvika pakuzadzikisa muviri wako wakanaka, chirongwa chakakodzera chekudzidzisa simba chakakosha.

Kunyangwe iwe uri kutsvaga kushandura muviri wako kana kungo rova ​​yako yekudzidzira kumusoro notch, zvakakosha kuti uwedzere kudzidzisa vhoriyamu (muchimiro che reps, seti, uye uremu) kukurudzira nyowani nyowani kukura sezvaunofambira mberi.

Pakati pese, vazhinji vanotanga vanga vachisimudza pasi pegore, vepakati pegore rimwe chete, uye vanodzidziswa vemberi kweanenge makore maviri. Ramba uchifunga kuti kurovedza kwepamberi hakufanirwe kuyedzwa kunze kwekunge uine rakaringana simba rekudzidzira ruzivo.

Ichi chinyorwa chinoongorora akati wandei epamusoro maitiro ekurovedza muviri evarume vezviitiko zvese zvezviitiko kuti vawedzere mhasuru uye simba kuwana kana uchinge waona zvakakwana kupora.

Kumba-kumba kurovedza tsika

Kunyangwe iwe uri nyanzvi ine ruzivo kana mutsva kusimba rekudzidziswa, kushanda pamba chinhu chakanakisa kana iwe usingakwanise kusvika kune yekurovedza muviri kana kuda shanduko yekumhanya.

Iwo epamba-pamba mashandiro pazasi anoda akaganhurirwa huwandu hwemidziyo. Uyezve, kumwe kufamba kwacho kunogona kutsiviwa nezviitwa zvehuremu hwemuviri maunoshandisa huremu hwemuviri wako sekushora.

Aya maekisesaizi anogona kushanda seyakavhurika rekutanga maitiro kana mabhasikoro ekupa akati wandei masvondo pasvondo kune epamberi vadzidzi.

Kana chinangwa chako chiri kurasikirwa uremu, unogona kuwedzera fomu ye cardio, sekumhanya kana kuchovha bhasikoro, pakati pezvikamu.

Zvishandiso zvinodiwa: sandara-huremu bhenji, akakodzera anochinjika dumbbells zvinoenderana neyako ruzivo

Kana iwe uchangotanga kunze ungangoda kuwana zano rehunyanzvi pane yakasarudzika chitoro kuti usarudze chaicho michina, asi kana iwe uchiziva zvauri kutsvaga, iwe unogona zvakare kutenga zvinogadziriswa dumbbells online.

Nguva dzekuzorora: 60-90 masekondi

Pushups (kubva "Zuva rechipiri: chipfuva uye musana" Workout pazasi)

Zuva 1: makumbo, mapfudzi, uye abs

• Makumbo: dumbbell squats - 3 seti ye6-8 reps
• Mapfudzi: yakamira pfudzi yekutsikirira - 3 seti ye6-8 reps
• Makumbo: dumbbell lunge - 2 seti ye8-10 reps pagumbo
• Mapfudzi: dumbbell yakatwasuka mitsara - 2 seti ye8-10 reps
• Hamstrings: Romanian dumbbell deadlift - 2 seti ye 6-8 reps
• Mapfudzi: lateral inomutsa - maseti matatu e 8-10 kudzoka
• Mhuru: yakagara mhuru inomutsa - mana seti e 10-12 reps
• Abs: crunches ane makumbo akakwidziridzwa - 3 seti ye 10-12 reps

Zuva 2: chipfuva uye musana

• Chifuva: dumbbell bhenji yekudhinda kana yepasi yekudhinda - 3 seti ye6-8 reps
• Kudzoka: dumbbell yakakotama pamusoro pemitsara - 3 seti ye6-8 reps
• Chifuva: dumbbell inobhururuka - 3 seti ye8-10 reps
• Kudzoka: imwe-ruoko dumbbell mitsara - 3 seti ye 6-8 reps
• Chifuva: pushups - 3 seti yegumi nemaviri reps
• Kudzoka / chifuva: dumbbell pullovers - 3 seti ye 10-12 reps

Zuva 3: maoko uye abs

• Biceps: kuchinjanisa bicep curls - 3 seti ye 8-10 8-10 reps paruoko
• Triceps: pamusoro tricep yekuwedzeredza - 3 seti ye8-10 reps
• Biceps: agere dumbbell curls - 2 seti e 10-12 reps paruoko
• Triceps: bhenji dips - 2 seti ye 10-12 reps
• Biceps: concentration curls - 3 seti gumi nemaviri reps
• Triceps: dumbbell kickbacks - 3 seti ye 8-10 8-10 reps paruoko
• Abs: mapuranga - 3 seti e30-yechipiri inobata

Iyi yekudzidzira imba yekujaira inosanganisira zvese zviitwa zvaunoda kuti zviite zvakakura mhasuru uye simba kuwana nezvishoma zvishandiso.

Muitiro wekutanga wekudzidzira

Yekupedzisira inomutsa (kubva "Zuva rekutanga: muviri wakazara" Workout pazasi)

Kutanga kunze kwekurovedza muviri kunogona kuita sekutyisidzira, asi nekutungamira kwakakodzera maitiro acho anowedzera kutaura - uye kutosimbisa.

Sekutanga, iwe unogona kufambira mberi nekukurumidza zvakanyanya nekuti chero chiitwa chero chiitwa chinosimudzira mhasuru uye simba kuwana. Zvakadaro, zvakakosha kuti usanyanya kuwedzera, izvo zvinogona kukonzeresa kukuvara kana kudzikira kwekuita.

Iyi yekudzidzira yekuita iwe iwe mune yekurovedza mazuva matatu pavhiki (senge Muvhuro, Chitatu, neChishanu), uine yakazara-muviri zvikamu zvinopedzwa zuva rega rega. Izvi zvinokutendera kuti ujairire mafambiro matsva, tarisa pane fomu rakakodzera, uye tora nguva kuti uwanezve.

Iwe unogona kuwedzera reps uye kuisa sezvazvinodiwa sezvaunofambira mberi.

Chikamu chekutanga chinofanira kugara chero bedzi iwe uchiramba uchivandudza. Vamwe vanhu vanogona kukwirisa pamwedzi mitanhatu, nepo vamwe vanogona kuramba vachiona mhedzisiro kweanopfuura gore.

Zvishandiso zvinodiwa: yakakwana-yakagadzirirwa gym

Nguva dzekuzorora: Masekonzi 90-180 ekufamba kukuru, masekondi 60-90 ezvekushandisa

Kusimba: Sarudza huremu hunokutendera kuti upedze zvakatemwa reps uchisiya anenge maviri akasimba reps mutangi.

Zuva 1: muviri wakazara

• Makumbo: barbell kumashure squats - 5 seti ye5 reps
• Chifuva: flat barbell bhenji yekudhinda - 5 seti ye5 reps
• Kudzoka: vakagara tambo tambo - mana seti e6-8 reps
• Mapfudzi: vakagara dumbbell papfudzi muchina - 4 seti ye 6-8 reps
• Triceps: tambo tambo tricep pushdowns - 3 seti ye 8-10 8-10 reps
• Mapfudzi: lateral inomutsa - 3 seti ye 10-12 reps
• Mhuru: yakagara mhuru inomutsa - 3 seti ye 10-12 reps
• Abs: mapuranga - 3 seti e30 masekondi anobata

Zuva 2: muviri wakazara

• Kudzoka / nyundo: bharibhini kana musungo bhar deadlifts - 5 seti e5 reps
• Kudzoka: pullups kana lat pulldown - 4 seti ye6-8 reps
• Chifuva: barbell kana dumbbell inoteedzera kudhinda - 4 seti ye6-8 reps
• Mapfudzi: muchina wepafudzi muchina - 4 seti ye6-8 reps
• Biceps: barbell kana dumbbell bicep curls - 3 seti ye 8-10 8-10 reps
• Mapfudzi: reverse muchina inobhururuka - 3 seti yegumi nemaviri reps
• Mhuru: yakamira mhuru inomutsa - 3 seti ye 10-12 reps

Zuva 3: muviri wakazara

• Makumbo: gumbo muchina - 5 seti e5 reps
• Kudzoka: T-bar mitsara - matatu seti e6-8 reps
• Chifuva: muchina kana dumbbell chipfuva kubhururuka - 3 seti ye 6-8 reps
• Mapfudzi: imwe-ruoko dumbbell fudzi muchina - 3 seti ye 6-8 reps
• Triceps: dumbbell kana muchina tricep yekuwedzera - 3 seti ye 8-10 8-10 reps
• Mapfudzi: tambo kana dumbbell kumberi inomutsa - 3 seti ye 10-12 reps
• Mhuru: yakagara mhuru inomutsa - 3 seti ye 10-12 reps
• Abs: kuderera crunches - 3 seti ye 10-12 reps

Iyi 3-zuva rekutanga chirongwa chinopa iyo izere-muviri kurudziro iwe yaunoda kuti uwane mhasuru uchibvumira yakakwana kupora pakati pezvikamu.

Pakati pekudzidzira maitiro

Pamusoro pekudhinda (kubva "Zuva rechitatu: kumusoro muviri" Workout pazasi)

Mushure mekushanda nesimba munzvimbo yekurovedza muviri kwemwedzi yakati wandei, inguva yekukwiridzira yako kudzidzisa notch yekuchengetedza zvaunowana zvichiuya.

Panguva ino, iwe unofanirwa kuve nehunyanzvi hwekurovedza muviri uye kugona kubata huremu hwakawanda pabhawa.

Iyi 4-zuva-pa-vhiki yepakati chirongwa chinowedzera kudzoka uye kumisikidza kusimudzira mutsva mhasuru kukura. Kana zvikave zvakareruka, iwe unogona zvishoma nezvishoma kuwedzera imwe huremu kana zvimwe zvekare reps / seti.

Kana waita nemazvo, iwe unogona kutevedzera chiitiko ichi kwemakore akati wandei kusvika iwe wasvika padanho repamberi. Zvinogona kubatsira kushandura kurovedza muviri kwako pane imwe nguva kuti uzvichengetedze uye udzivirire kupera simba.

Rangarira kuti kusuwa hakusi kungogara kuri chiratidzo chekukura kwemhasuru. Iye zvino zvaunenge uine ruzivo rwekudzidzira, unogona kusarwadziwa mushure mekuita kwese kuita.

Zvishandiso zvinodiwa: yakakwana-yakagadzirirwa gym

Nguva dzekuzorora: Masekonzi 90-180 ekufamba kukuru, masekondi 60-90 ezvekushandisa

Kusimba: Sarudza huremu hunokutendera kuti upedze zvakatemwa reps uchisiya anenge maviri akasimba reps mutangi. Kuti uwedzere kusimba, enda kune yako muganho pane yekupedzisira seti.

Zuva 1: kumusoro muviri

• Chifuva: flat barbell bench yekudhinda - 4 seti ye6-8 reps
• Kudzoka: yakakotama pamusoro pemabara emabhero - 3 seti e6-8 reps
• Mapfudzi: vakagara dumbbell muchina - 3 seti ye 8-10 reps
• Chest / triceps: dips - 3 seti ye8-10 reps
• Kudzoka: pullups kana lat pulldown - 3 seti ye8-10 reps
• Triceps / chifuva: kunyepa dumbbell tricep yekuwedzera - 3 seti e 10-12 reps
• Biceps: tenderera dumbbell curls - 3 seti ye 10-12 reps

Zuva 2: pasi muviri

• Makumbo: barbell kumashure squats - 4 seti ye6-8 reps
• Makumbo: gumbo kudhinda - 3 seti ye8-10 reps
• Quadriceps: vagere vakawedzera makumbo - 3 seti ye 10-12 reps
• Quadriceps: dumbbell kana barbell inofamba mapapu - 3 seti e 10-12 reps (hapana mavhidhiyo)
• Mhuru: mhuru yekudhinda pagumbo kudhinda - 4 seti ye12-15 reps
• Abs: kuderera crunches - 4 seti ye12-15 reps

Zuva 3: kumusoro muviri

• Mapfudzi: pamusoro pepanhau - mana seti e6-8 reps
• Chifuva: inoteedzera dumbbell bhenji kudhinda - 3 seti ye8-10 reps
• Kudzoka: imwe-ruoko tambo tambo mitsara - 3 seti ye 10-12 reps
• Mapfudzi: cable lateral inomutsa - 3 seti e 10-12 reps
• Kumashure deltoids / misungo: kumeso kudhonza - 3 seti ye 10-12 reps
• Misungo: dumbbell shrugs - 3 seti ye 10-12 reps
• Triceps: vagere pamusoro tricep yekuwedzera - 3 seti e 10-12 reps
• Biceps: muchina muparidzi curls - 3 seti ye12-15 reps

Zuva rechina: muviri wepasi

• Kudzoka / nyundo: barbell deadlift - 4 seti ye6 reps
• Kubwinya: barbell hip inoputika - 3 seti ye 8-10 reps
• Hamstrings: ChiRomanian dumbbell deadlifts - 3 seti yegumi nemaviri reps
• Hamstrings: akarara makumbo makumbo - 3 seti e 10-12 reps
• Mhuru: yakagara mhuru inomutsa - 4 seti ye12-15 reps
• Abs: gumbo rinosimudza pachigaro cheRoma - 4 seti ye12-15 reps

Iyi 4-zuva, yepakati chirongwa inowedzera mamwe maseti uye reps, pamwe neakaomarara maitiro, kusimuka kutanga nyowani nyowani kukura.

Yepamberi yekudzidzira maitiro

Anorembera gumbo rinosimudza (kubva ku "Makumbo B" Workout pazasi)

Kuwedzera vhoriyamu (seti uye reps) uye kusimba (kurema pabhawa) kwakakosha kune vemberi vejimi-vanoenda kuti varambe vachiwana mhasuru. Ramba uchifunga kuti chiitiko ichi hachifanirwe kuyedzwa kunze kwekunge wanga uchidzidziswa zvakaenzana kwe2 kana anopfuura makore.

Nepo kuwana kwemhasuru kusingauye nekukurumidza sezvavakaita iwe pawakatanga, kuchine nzvimbo yekufambira mberi kwakakosha panguva ino.

Ichi chiito chinonetesa chekurovedza muviri iwe unacho mune yekurovedza mazuva matanhatu pavhiki ne1 zuva rekuzorora pakati. Inotevera dhonza-yekusundira-makumbo pateni, ichirova rimwe nerimwe boka remhasuru kaviri pasvondo, nemasupeteti akaisirwa huwandu hwehypertrophy (kukura kwemhasuru)

Zvekare, iwe unogona kuwedzera huremu pabhawa, pamwe nemaseti uye reps, kubva vhiki kusvika pasvondo kuti uone kuenderera mberi uchifambira mberi uchitevera chirongwa ichi.

Zvishandiso zvinodiwa: yakakwana-yakagadzirirwa gym

Nguva dzekuzorora: Masekonzi 90-180 ekufamba kukuru, masekondi 60-90 ezvekushandisa

Kusimba: Sarudza huremu hunokutendera kuti upedze zvakatemwa reps uchisiya anenge maviri solid reps mutangi. Kuti uwedzere kusimba, enda kukundikana pane yekupedzisira seti.

Supersets: Pedzisa seti yekutanga yesangano rekutanga rakateverwa nerechipiri kufamba. Dzokorora kusvikira ese akasarudzwa reps uye seti zvapera.

Dhonza A

• Kudzoka / nyundo: barbell deadlift - 5 seti ye5 reps
• Kudzoka: pullups kana lat pulldown - 3 seti yegumi nemaviri reps
• Kudzoka: T-bar mitsara kana yakagara tambo tambo mitsara - 3 seti ye 10-12 reps
• Kumashure deltoids / misungo: kumeso kudhonza - 4 seti ye12-15 reps
• Biceps: nyundo curls - 4 seti ye 10-12 reps yakasimudzwa ine dumbbell shrugs 4 seti ye 10-12 reps
• Biceps: yakamira tambo curls - 4 seti ye 10-12 reps

Shingairira A

• Chifuva: flat barbell bhenji yekudhinda - 5 seti ye5 reps
• Mapfudzi: agere dumbbell press - 3 seti ye 6-8 yekudzoka
• Chifuva: tenderera dumbbell bhenji kudhinda - 3 seti ye 10-12 reps
• Triceps / mapepa: tricep pushdowns - 4 seti yegumi kusvika gumi nemaviri reps yakasimudzwa pamwe nekumisikidza kwekumashure - 4 seti e10-12 reps
• Chifuva: waya crossovers - 4 seti ye 10-12 reps

Makumbo A

• Makumbo: barbell kumashure squats - 5 seti ye5 reps
• Hamstrings: Romanian dumbbell deadlifts - 3 seti ye 6-8 reps
• Makumbo: gumbo kudhinda - 3 seti ye8-10 reps
• Hamstrings: akarara makumbo makumbo - mana seti e 10-12 reps
• Mhuru: yakagara mhuru inomutsa - 4 seti ye12-15 reps
• Abs: kuderera crunches - 4 seti ye12-15 reps

Dhonza B

• Kudzoka: yakakotama pamusoro pemabara emabhero - 3 seti e6-8 reps
• Kudzoka: dhonza-up (akaremerwa kana zvichidikanwa) - 3 seti ye 8-10 8-10 reps
• Kudzoka: imwe-ruoko mitsara - 3 seti ye 8-10 8-10 reps
• Kumucheto kumashure: hyperextensions - 4 seti e10-12 reps yakasimudzwa nemuchina muparidzi curls - 4 seti ye 10-12 reps
• Misungo: barbell shrugs - 4 seti ye 10-12 kudzoka
• Biceps: yakamira dumbbell curls - 4 seti ye 10-12 reps

Shingairira B

• Mapfudzi: pamusoro wekudhinda - 5 seti e5 reps
• Chifuva: dumbbell bhenji yekudhinda (inorerekera kana yakati sandara) - 3 seti ye 8-10 reps
• Chest / triceps: dips (yakaremerwa kana zvichidikanwa) - 4 seti ye 10-12 reps
• Mapfudzi: ruoko rumwe chete tambo inokwenenzvera - maseti mana e 10-12 reps
• Chifuva: muchina kubhururuka - 4 seti ye 10-12 reps
• Triceps: pamusoro pekuwedzeredza netambo - 4 seti ye 10-12 reps

Makumbo B

• Makumbo: barbell kumberi squats - 5 seti e5 reps
• Hamstrings: glute ham inomutsa - 3 seti ye8-10 reps
• Makumbo: kufamba dumbbell mapapu - 3 seti e 10-12 reps pagumbo
• Quadriceps: vagere vakawedzera makumbo - 4 seti yegumi nemaviri reps yakasimudzwa nemhuru yakamira inomuka - 4 seti ye12-15 reps
• Abs: akarembera gumbo rinosimudza - 4 seti ye12-15 reps

Ichi chirongwa chemberi chakanyanya kusimba uye chinoteedzera yekusunda-yekudhonza-makumbo maitiro kwemazuva matanhatu pavhiki. Ingo edza chirongwa ichi kana uine makore akati wandei ekudzidziswa pasi pebhandi rako.

Kufungidzirwa kwevanosimudza vanopfuura makumi mana

Sezvo iwe paunenge uchikwegura, mhasuru uye mapfupa mashoma anoderera pane zvishoma nezvishoma mwero. Nekudaro, iwe unogona kudzivisa kurasikirwa uku nekutevera chirongwa chekudzivirira kudzidzisa kukurudzira mhasuru uye bone kukura (,).

Maitiro ekurovedza muviri akatsanangurwa pamusoro apa achiri kushanda kune vanhu vane makore makumi mana zvichikwira, kunyangwe mamwe emitambo ingangoda kutsiviwa nesarudzo dzakabatana - kunyanya kana uine chero kukuvara kwakambovapo.

Semuenzaniso, iwe unogona kuita goblet squats pachinzvimbo chemashure squats kana tricep pushdowns panzvimbo yedhipi.

Pasinei nezera rako, zviri nani kutanga nepurogiramu yekutanga uye shanda nzira yako kumusoro.

Zvakakoshawo kuti usashande nesimba zvakanyanya, sezvo paine njodzi yekukuvara paunenge uchikwegura. Iwe unogona zvakare kuda kuwedzera nguva dzekupora kusvika kumazuva maviri pakati pekushanda panzvimbo pe1, sezvo muviri wako uchitora nguva yakawanda kupora ().

Nepo kurovedza muviri kuchipa zvipingamupinyi kune vakura, kuchengetedza chirongwa chakakodzera chekudzivirira chinogona kupa mabhenefiti asingagumi uye kukuchengeta uri muchimiro.

Vanodzidziswa vari pamusoro pemakore makumi mana vangafanirwa kugadzirisa yavo yekurovedza muviri ku account yekukuvara kana kunonoka kudzoka nguva. Nepo mhasuru uye bone bone richiderera sezvaunenge uchikwegura, unogona kurwisa izvi nekukwikwidza kwakakodzera.

Usakanganwa kudya kunovaka muviri

Paunenge uchishanda kunze kwekurovedza muviri inopa kurudziro yemhasuru uye kuwana simba, kudya kunovaka kunoita basa rakakura mukugadzirisa uye kushandisa optimization.

Nekudaro, zvakakosha kuti uve nechokwadi chekuti kudya kwako kwekudya kwakakwanira kuzadzisa zvido zvekudzidziswa kwako.

Izvi zvinogona kuitwa nekusimbisa yakakwana koriori, mapuroteni, carb, uye kudya kwemafuta zvichibva pakudzidzisa kwako kwakasimba uye zvinangwa zvemuviri. Iwe unogona kushandisa koriori kero kuverenga zvido zvako.

Kuti uwane mhasuru, zviri nani kuve mune yakasara koriori, kana kudya zvakanyanya kupfuura izvo muviri wako unoda kuti uzviriritire. Zvakawanda zve10-20% pamusoro pekoriyamu yako yekutanga zvinodiwa kuti zvive zvakakwana kusimudzira kuwana mhasuru ().

Kana iwe uri kuyedza kurasikirwa nemafuta emuviri pachinzvimbo, kuchengetedza rako rekutanga kana kutora kushomeka kwekoriori kushomeka kunowanzo kurudzirwa ().

Nguva yekudya zvinovaka muviri, iyo inosanganisira kudya dzimwe nguva kuti ubudise mhedzisiro, inogona zvakare kuve yakakosha kuti iwedzere mhasuru kuwana. Semuenzaniso, nyanzvi zhinji dzinokurudzira kudya chikafu chakaringana kana chinwiwa mukati maawa maviri ekurovedza muviri, zvirinani zvisati zvaitika uye shure (5, 6).

Kana iwe uchida kuve nechokwadi chakakodzera chekudya chinodyiwa kana kugadzira chirongwa chakasarudzika chekukubatsira iwe kuzadzisa zvinangwa zvako, funga kubvunza kune akanyoreswa dietitian.

Chikafu chakakodzera chakakosha kuita maekisesaizi, sezvo ichipa muviri wako zviwanikwa zvekuvaka kuti uwane mhasuru uye simba.

Chinokosha

Kunyangwe iwe uri mutsva kana wakarongeka wemujimu-goer, yekurovedza maitiro akajairwa kune yako ruzivo danho inogona kukubatsira iwe kufambira mberi kune yako mhasuru uye simba zvibodzwa.

Nekufamba kwenguva, iwe unogona kuona kuti muviri wako unopindura zvirinani kune kumwe kufamba pamusoro pevamwe, zvichikubvumidza iwe kugadziridza kudzidziswa kwako zvinoenderana.

Maitiro akakodzera ekurovedza muviri uye tsika dzakanaka dzehutano idanho rekutanga kuti uwane chimiro chakanakisa chehupenyu hwako, zvisinei nedanho reruzivo.

Kana iwe uine hutano husingaite, zvinogara zvakanaka kuti utarise nemupi wako wezvehutano usati watanga chero chirongwa chekurovedza muviri.