Pavel Ermolaev, akahwina mukwikwi weMen's Physique maererano nevaverengi veZuva reMukadzi, akatiudza kuti ndeapi maekisesaizi anofanira kuitwa nemusikana kuti awane chimiro chekurota.
“Sekuona kwangu, chiitwa chikuru chemusikana kukwinya nebhara pamafudzi ake. Haisi chakavanzika kuti vakadzi vazhinji vanorota mabheti akanaka uye akapombwa. Uye chiitiko ichi, senge pasina chimwe, chinovabatsira kuti zviroto zvavo zviitike. Uyezve, mhasuru dzemakumbo dzichagamuchirawo mutoro uye dzinotarisa kwete zvishoma. “
“Ndaizoisa bhawa pachinhanho chechipiri. Ichi chiitwa chinonyatso gadzira iyo abs, ichibvisa yakawandisa kuunganidzwa kwemafuta madhipoziti, uye zvakare inoita kuti makumbo ave matete uye kumashure kusimba. Ini ndinokupa zano kuti uite chete classic bar, kunyangwe mamwe marudzi ayo aine nzvimbo yekuve. “
“Chiitwa chinotevera chandinoda kutarisa pachiri ndechekusimudza. Ichi ndicho chiitwa changu chandinofarira uye ndinochikurudzira kuvasikana vese. Iyo inopomba zvakakwana musana, kunyanya iyo yakaderera kumashure, uye zvakare inochengeta muviri wese muchimiro chakanaka. Ndinokupa zano kuti utange nebhari isina chinhu uye zvishoma nezvishoma uwedzere uremu kuti urege kukuvara. Sekuona kwangu, kufa kunofanirwa kuitwa mune yemhando yepamusoro, saka iwe unozogadzira mhasuru dzekumashure nemhando yepamusoro. Ini zvakare ndinokupa zano kuti uite hyperextension mushure mekufa kwekufa kuti uwedzere mhedzisiro. “
“Nzvimbo yechina pamusoro pangu ibhenji. Ndinoda kukurudzira kuzviita kanenge kaviri pavhiki. Uyewo tanga nebhara risina chinhu uye uwedzere uremu zvishoma nezvishoma. Ichi chiitwa chinonyatso gadzira tsandanyama dzepectoral, zvichiita kuti mazamu aonekwe akakura uye anoyevedza. Ndinofunga vasikana vakawanda vanoda izvi. “
"Zvakanaka, panzvimbo yechishanu, ndaizoisa cardio exercises - kumhanya pane treadmill, kushanda netambo yekusvetuka, nezvimwe zvakadaro. Aya maekisesaizi achakubatsira zvakakwana kupisa mafuta uye kusimbisa chimiro chako. “