Kana iwe wagadzirira kudurura mamwe mafuta, muviri wakazara kurovedza muviri inzvimbo huru yekutanga. Heano matatu mapurogiramu anotonhorera aunosarudza kubva! Enda!

Author: Shannon Clarke

Wakagadzirira kudurura zvakawandisa mafuta uye kuoma? Kuzara kwemuviri muviri ndiko kutanga kukuru. Heano matatu mapurogiramu anotonhorera aunosarudza kubva!

Kuzadza muviri kwese ndiko kubheja kwakanyanya kune avo vanotsvaga zvakanyanya kupisa mafuta. Vanokutendera iwe kudzidzisa kazhinji, uye iwe uchine yakawanda nguva yekushandisa.

Sezvo iwe uchafanirwa kudzora kumashure macalorie uchirasikirwa nehuremu, ako emukati matura ekudzosa anozovewo mashoma. Neichi chikonzero, zvakakosha zvakanyanya kuti uteedzere yako yakazara yekudzidzira mutoro. Kana yako yekurovedza muviri yakavakirwa pane hombe seti, zvichanyanya kukuomera kuti uwanezve simba pamberi pechikamu chinotevera.

Vanhu vazhinji vanoona zvichinetsa kuisa pamwechete yakazara yakazara muviri Workout yehuremu, kunyanya kana paine mamwe marudzi emitoro mune yekudzidzira kutenderera, senge cardio uye zvekunze zviitiko. Sezvo yega yega muviri wekurovedza muviri uchishandira ese mhasuru mapoka panguva imwe chete, iwe unofanirwa kufunga kuti nderupi rudzi rwekudzidziswa rwakarongerwa zuva rinotevera, kuti urege kuzvinyima iwe kwemaawa makumi mana nemasere ekupora nguva.

Isu tinopa matatu akazara muviri kuomesa Workout kubva kwaunogona kusarudza.

1. Kudzidzisa kwakadzika, kudzidzira kwekutanga

Yakaderedzwa vhoriyamu kudzidziswa yakanangana nekuchengetedza tsandanyama pasina kunyanyisa kupaza glycogen zvitoro.

Kana iwe ukabatirira pairi, iyi ndiyo sarudzo yakanakisa, nekuti haufanire kupedza masimba emasimba. Ndokumbira utarise kuti kana uchiomesa, zvakakosha kuti utarise ese nuances ezvekudya uye gadzirisa yako Workout kwazviri. Nekuda kweizvozvo, kudya kunokanganisa zvakanyanya chirongwa chedzidziso.

Mumhando yekutanga yekurovedza muviri, chinangwa chikuru ndechekuchengetedza zviyereso zvinoshanda zvawakamboshandisa kare, kuti usarase simba. Ziva kuti mushure mekurovedza muviri, hauzoone inoyevedza "mhasuru yekupomba" nekuti yakavakirwa pane mashoma seti uye reps. Zvakare, pane yakaderera-makabhohaidhiretsi kudya, usashamisika kuti mhasuru dzakaneta uye kuti semhedzisiro yezvinhu zvese, mhasuru dzinorasikirwa zvishoma nevhoriyamu.

Kune zvikonzero zvemuviri zvekuchinja uku, asi hazvikanganise kushanda kwechirongwa, saka haugone kunetseka zvakanyanya nezve izvi.

Kudzidzira A

Kudzidzira B

Zvimwe pakati pekushanda uku kaviri kana katatu pasvondo (shandisa iyo ABA, BAB, ABA, zvichingodaro) kuraira. Sezvo iwe uchishanda rimwe nerimwe tsandanyama boka mazuva ese mashanu, kuwanda kwekudzidziswa kunofanirwa kukwana kuti uwane mibairo yakanaka apo uchichengetedza yakaonda tsandanyama.

2. Kurova muviri kuzere

Rudzi rwechipiri rwekuzara kwemuviri uremu kurovedza muviri inoitirwa kudzikisira zvachose zvitoro zveglycogen. Kana ikashandiswa zvine hungwaru uye zvishoma nezvishoma, inoshanda nekuti inonyatso simudzira chiitiko chemapolytic enzyme uye inowedzera kufambira mberi.

Kazhinji, urwu rudzi rwemafuta unopisa kurovedza muviri unoshandiswa pamwe chete nehydrohydrate alternation kubvisa zvachose zvitoro zvehydrohydrate kubva mumuviri. Zvino, kana iwe uchidya zvekudya zvine makabhohaidhireti pakarepo uchinge wapedza kushomeka, nyama dzako dzinokara dzinosveta izvo zviri mukati. Maitiro aya anobatsira pane kungodzora kana kubiridzira chikafu pasina kunetesa kudzidziswa.

Muzviitiko zvakawanda, kurovedza muviri kunonetesa pavhiki kana zvishoma kwakakwanira. Chinangwa chayo chikuru ndechekukurumidza kufambira mberi mukuomesa kosi yekudzidzira.

Paunenge uchiita chirongwa ichi, ita shuwa kuti udzikise uremu hwako hwekushanda nekuti kudzokorora kuchawedzera. Uye edza kupfupisa nguva dzako dzekuzorora kuti uwedzere mhinduro yako yemagetsi.

Inoshungurudza Yakazara Muviri Workout

Zvakare cherekedza kuti yechitatu nzira inogona kuve inodikanwa kune mamwe madhayeti edhayeti uye madhigirii ekoriori uye kushomeka kwehydrohydrate. Semutemo, zvirinani kuita maekisesaizi mudunhu rekudzidzira maitiro, ndiko kuti, ita nzira yekutanga kune imwe uye nekukurumidza enda kune inotevera. Wapedza zvizere denderedzwa rekutanga, dzokera pakutanga uye pfuurira kune yechipiri nzira, uye kana zvichidikanwa, kune yechitatu.

3. Pfupi Timer Workout

Uye zvekudya zvekudya, yazvino vhezheni yeiyo yakazara muviri Workout yekuomesa yakanakira avo vakatsimbirirwa kwenguva, uye vanodikanwa kupedzisa kurovedza kwavo nekukurumidza uye nekuita nezvebhizinesi ravo.

Ipfupi, asi yakanyanya kurovedzwa uku uchirasikirwa nehuremu kunopa mushando wakanaka, nekuti iwo haupedze mhasuru zvizere uye zvinokutendera kuti upore nekukurumidza pane yakaderera-koriori chikafu. Uyezve, nekuti isu tinowanzoisa mune yakawanda cardio pane yakaoma, yakasimba kushanda inobatsira kukwana mune yakabatikana chirongwa, kunyanya kana iwe uchikwanisa chete kuita katatu kana kana katatu pasvondo.

Pakuomesa, ipfupi asi kwakanyanya kurovedza muviri kune mhedzisiro yakanaka.

Kana iwe ukaita chinotevera chirongwa kanokwana ka2 pavhiki, iwe unenge uine nguva yekutarisa kuijimu zvakare uye kuita cardio basa.

Ramba uchifunga kuti kuzara kwemuviri muviri hakuzopise toni yemacalorie, uye maererano nesimba rekushandisa mune rimwe kurovedza muviri, haisi iyo inonyanya kushanda. Avo vanoshandisa urwu rudzi rwekudzidziswa vanofanirwa kunyatso tarisisa kudya kwavo uye vagadzire kukwana kwakaringana kwekoriori umo nzira dzekutsva kwemafuta dzinokonzereswa.

Ipfupi Timer Workout

Nekudaro, iwe une zvitatu zvakasiyana sarudzo yemafuta kupisa kupisa. Ita chimwe chazvo katatu pavhiki paunoda kuomazve. Kana zvabatanidzwa nechikafu chakanaka, ivo vanokubatsira iwe kuwana mibairo yakatanhamara!

Read more: