Mukati
Ndeupi musikana asingadi kutaridzika zvakanaka? Nokukurumidza kana kuti gare gare, mukadzi anofunga nezvekugadzirisa chimiro chake. Vakawanda vanoshandisa kudya, asi nzira yakarurama yekuzviita kuburikidza nemitambo uye kudya kwakakodzera. Funga kuti bhasikoro rinogona kukanganisa sei chimiro chako.
Mafungiro evakadzi ari nyore: "Zvinokurumidza kuita zvirinani." Asi hapana mhinduro dzinokurumidza pasina kushanda. Kune mitambo yakawanda yakasiyana munyika iyo inokutendera kuti uchengete chimiro chako chiri muchimiro chakanaka. Nekudaro, kunetesa maekisesaizi mune yekurovedza muviri, kugwinya maekisesaizi kunopedza muviri uye kungo kutanga kukonzera kunzwa kwekufara.
Kuchovha bhasikoro isarudzo kune avo vanoda kubatsiridza kutambisa nguva uye vane chimiro chakanaka. Kutasva bhasikoro refu kune zvazvinoita pamuviri wese. Asi mutoro mukuru unoenda kumahudyu nemagaro. Mushure mekutyaira 5-7 km, iwe uchazvinzwa. Bhasikoro inobvumira kwete chete kubvisa uremu hwakawandisa, asiwo kudzivirira kutaridzika kwe "orange peel" muhudyu. Mukuwedzera, mapapu anotanga kushanda zvinobudirira zvikuru, ayo akazadzwa neokisijeni.
Ndeapi mabhenefiti ekuchovha bhasikoro echikadzi?
Ngatinyatso tarisei kuti kuchovha kunokanganisa sei chimiro chevakadzi.
- Iko kutsungirira kwese kwemuviri kuri kudzidziswa. Nekufamba kwenguva, chero chimwe chiitiko chemuviri chiri nyore kwazvo kumuviri. Varairidzi vazhinji vezvehutano vanoti bhasikoro ndiyo yakanakisa kurovedza muviri kwevakadzi.
- Bhasikoro muurayi wemafuta. Ndichiri kutasva, mhasuru dzinopenya dzinobatanidzwa munzvimbo iyi, rinova iro nzvimbo yepakati yekusungirirwa kwenzvimbo yekuchengetedza mafuta mune vakadzi vazhinji. Iyo bhasikoro inonyanya kukodzera bonde risina kusimba maererano neyakaumbwa muviri (chiuno chakafara, makumbo mapfupi).
- Kuchovha bhasikoro kwakanaka kweaerobic Workout. Paunenge uchichovha bhasikoro, unogona kushandisa 350-500 kcal paawa. Kana iwe uchikwira kumusoro, iwe unogona kuwana yakanakisa cardio kurovedza, uye iyo koriori yekushandisa ichawedzera ne 1,5-2 nguva, zvinoenderana nedanho rekurerekera. Kukarukureta sezvinotevera: panguva kunonyanyisa mutoro uye kudzidziswa chinguva kubva 2 maawa, unogona kupisa kusvika 1000 kcal, riri akaenzana magiramu 100 subcutaneous mafuta.
- Kuderedzwa kwe cellulite. Vakadzi vazhinji vanocherekedza kuti panguva yekuchovha bhasikoro, kutaridzika kwecellulite pamatanho 1-2 nekurovedza muviri kwakajairika kunonyangarika zvachose. Iyo bhasikoro inokutendera iwe kubvisa iyo capillary mesh pamusoro peganda.
- Kumhanyisa kwemetabolism. Nekugara uchirovedza muviri, metabolism yako inovandudzika, uye iri ndiro danho rekutanga pakurasikirwa nehuremu uye nekuchengetedza munhu mutete. Nezera, metabolism inononoka, saka inoda kusimudzirwa nenzira dzose. Iyo inokurumidza metabolism inzira yekukurumidza yekudzora huremu.
Sei kuchovha bhasikoro kurasikirwa uremu?
Kuti bhasikoro riunze zvakanyanyisa kubatsirwa kumufananidzo, iwe unofanirwa kusarudza modhi ine furemu 10 cm pazasi pechiuno. Muchiitiko ichi, kugoverwa kwemutoro pamuviri kunenge kwakafanana.
Mavhiri haafanire kunge akakurisa, zvikasadaro mutoro unenge uri mushoma, uye kugona kwekudzidzira kunodzikira. Naizvozvo, zviri nani kusarudza dzakatetepa mavhiri nesimbi pomukombero. Mabhasikoro muAport catalog anogona kusarudzwa zviri nyore nemavhiri dhayamita uye mamwe ma parameter.
Iyo yakanakisa yekumhanya yekumhanyisa uremu ndeye 15-20 km / h. Paichi chiyero, moyo wako wekurota unofanirwa kuve 120-150 kurova paminiti. Pakati pekurovedza muviri, unogona kumira wotarisa kurova kwemoyo wako. Izvo zvakakosha kuti isapfuure anodarika 150 kurova paminiti. Kana izvi zvikaitika, mutoro uripo hausati wave wako.
Zvinokurudzirwa kuchovha bhasikoro manheru kana kupisa kwadzikira uye iwe unogona kudzikama ita zvaunoda. Kuchovha bhasikoro mumatunhu akakwirira kunonetesa iwe nekukurumidza uye uchirasikirwa nechinangwa. Kurovedza muviri mangwanani, unogona kushanda zvakanyanya uye kunzwa usimbe mukati mezuva rese. Naizvozvo, yakanakisa nguva yekuchovha bhasikoro iri manheru (mushure ma19: 00).
Kumhanyisa (kuchovha) kuchawedzera kugona. Unogona kuchovha chikamu chikuru chebasa rako nekumhanya kwakanakira iwe. Asi pakupedzisira, iwe unofanirwa kupa muviri mutoro wakapetwa kaviri, uchiwedzera kumhanya kusvika padanho repamusoro. Pamuganhu wezviitiko, iwe unofanirwa kuenda mukati memaminetsi 1-2. Mutoro wakadai unosanganisira dzinenge dzose mhasuru. Nheyo yekukanda ndeinotevera: chitima pakumhanya kwazvo kwemasekondi makumi matatu, wobva wadzokera pakumhanya kwakamhanya uye kutyaira kwemaminetsi maviri. Isu tinodzokorora aya maviri matanho 30-2 nguva. Iyi yekudzidzira yenguva inobvumidza iwe kuti ushandise iwo akanyanya simba, ayo anoshandiswa kunyanya kubva kumafuta ezvitoro
Nzvimbo isina kunaka inokutendera kuti uwedzere mutoro. Kutasva munzira yakati sandara pasina zvipingamupinyi ibasa rakajairika, uye mapundu nezvipingamupinyi zvinoda kushanda nesimba. Kune vashandisi vepamberi, unogona kuenda padanho rinotevera - bhasikoro remakomo. Mune ino kesi, mutoro unenge wakatokwirira. Inopisa ingangoita 600-700 kcal paawa. Kuchova bhasikoro kuri kusimukira pamwero mukuru pakati pevarume nevakadzi.
Inguva yakareba sei yaunoda kuchovha kuti uchengetedze chimiro chako muchimiro chakanaka?
Kuchovha bhasikoro mutambo usingashandisi simba kupfuura kumhanya kana maaerobics, kuti ugone kuchovha kwenguva yakareba. The Zvakanyanya Kunaka Panguva Yepamuviri nguva - maawa 1-2 pazuva. Tsandanyama dzakatakurwa zvakaenzana, dzichiwedzera kutsungirira. Mabhasikoro anowanikwa mazuva ese. Izvo zvakakodzera kuti utange kubva pa15-30 maminetsi, uchiwedzera imwe 10-20 maminetsi zuva rega rega. Kana zuva rinotevera mushure mekutsvedza, tsandanyama uye majoini zvinorwadza kwazvo, unofanirwa kumbomira kudzidziswa kwechinguva uye tenderera mhasuru kuti dzipore.
Kusarudza bhasikoro, muviri wako unenge wakakodzera, asi zvichitungamirwa nekudzidziswa kwese.