Kusimba uye Kudya: Maitiro Ekudzora uremu nekukurumidza

Kudya kana kusadya?

Iwe urikudya makalori akawanda kupfuura iwe zvaunotsva - maiwe, ichi ndicho chikonzero chakajairika nei huremu hunogara munzvimbo kunyangwe panguva yekuita basa rekugwinya. Mapande akati wandei ekeke rekuzvarwa rewaunoshanda naye kana ndiro yakanaka yepasta uye muto unotapira paresitorendi - aiwa, hazvina kunyanya kushata, kunyangwe iwe uri pane chikafu. Chinhu chikuru hachisi chekuronga ako ega ega ega mazororo, zvirinani - kwete kupfuura kamwe chete mazuva gumi kusvika gumi nemana.

Kugara uchikara hauonekwe uye haupotse nzendo kukirabhu yemitambo, asi huremu hahuderere? Pamwe ndiyo nzira yaunodya nayo mumazuva ekirasi. Zvirinani kusaterera kuraira kwakadai sekuti "usadya maawa matatu pamberi pekirasi uye maawa mana apera". Funga, kunyangwe neawa rekudzidzira nenzira iyi, iwe unoparadza muviri kumaawa masere ekutsanya! Izvi zvinogona kwete chete kuti hazvibatsire kurasikirwa uremu, asi kunyange kuzvidzivirira, kudzikisira metabolism. Dumbu harizoti "maita henyu" kana.

Pamhando dzakasiyana dzekusimba nemitambo, kudya kwakasiyana kwakakodzera. Asi kana chinangwa chako chiri chekudzikisa huremu, ma1 maawa pamberi pekirasi zviri nani kuve nechikafu chine miriwo (nyowani kana yakabikwa), sangweji yakajeka ine chingwa chezviyo chakazara uye, semuenzaniso, turkey, yogati. Mushure mekirasi, unogona kudya chinhu chakadai mumaawa 1,5, chinhu chikuru hachisi chekudya zvakanyanya. Asi kana iwe uchidzidzira mangwanani chaiwo, haufanire kudya usati waekisesaiza.

Cardio: nguva yekukosha

Iwe unopomba iyo abs mazuva ese kwehafu yeawa, asi dumbu rako hariende? Kana iwe unodikitira pane simulators, kurodha mhasuru dzezvidya, uye "breeches 'nzeve", kureva kuti, "breeches" zvese zviri munzvimbo? Iwe hauna yakakwana cardio kurovedza.

Kufamba nekukurumidza, kumhanya, kushambira ese maekisesaizi epamoyo. Izvo zvakanaka kwazvo pakurwisa huremu hwakawandisa, nekuda kwekutsva kwemafuta, uye panguva imwechete inosimbisa moyo. Cardio inogona kurovedzwa mune yekurovedza pane treadmill, elliptical mudzidzisi, chikepe muchina, inotsika; mukati dziva - kushambira; kunyangwe mumugwagwa - kufamba uchimhanya. Chinhu chikuru ndechekurangarira: yekutanga 20-30 maminetsi eiyo Workout, muviri unodyisa tsandanyama neglucose iri muropa, uye chete ipapo inotanga kushandisa mafuta anovengwa semafuta. Naizvozvo, zvirinani kudzidzira kweinenge awa. Unogona kutanga nemaminetsi makumi matatu nemakumi matatu nemashanu uye nekurebesa imwe neimwe yekurovedza nemaminitsi 35-40.

Cardio hairegerere mamwe marudzi ehutano zvachose, asi zvinokubatsira iwe kurasikirwa uremu nekukurumidza. Zvakanakisa kumisikidza kurovedza muviri: cardio - yemoyo uye kuwirirana, uye, semuenzaniso, masimba emuchina wekunaka tsandanyama yakanaka.

Uye dumbbells akafuta

Nenzira, nezve simba rekudzidzisa michina uye zviyero zvakajairika. Nokusarudza dumbbells kana kana uchiseta danho rekudzivirira pamushini, yeuka kuti huremu hwakawanda hunobatsira mhasuru kukura. Kana iwe ukaneta mushure me3-5 kudzokorora kwechiitwa, huremu hwacho hwakawandisa zvakanyanya kwauri. Iwe haugone kuve Schwarzenegger yenguva yeTerminator kubva kuzviitiko zvakadaro, asi hauzobvisise mafuta futi. Uye huremu hwemuviri hunogona kuwedzera kana mhasuru dzichikura: nyama yemhasuru inorema kupfuura mafuta tishu.

Kuti urasikirwe nemakirogiramu, iwe unoda huremu hushoma hwaunogona kuita huwandu hwakanyanya hwekudzokorora kwechiitwa pachigadziko. Semuenzaniso, kurovedza dumbbell kunogona kubatsira kusimbisa maoko ako, chifuva, uye musana; nekuda kweizvi, zvidhoma zvinofanirwa kuyera 1,5 - 3 kilograms.

Unozviyera sei?

Pamwe hausi huremu hwako husingaendi, asi pane chimwe chinhu chisina kunaka nezviyereso zvako? Kana kuti unoishandisa sei?

pano Kuyera mitemo:

• Enda pachikero panguva imwe chete, zvakanakisa zvese - mangwanani, padumbu risina chinhu, mushure mekushandisa chimbuzi.

• Zviyese kungave mune imwechete zvipfeko kana (zvakaringana) vasina kupfeka.

• Shandisa zviyero zvakafanana - zviyero zvakasiyana, kunyanya izvo zvisina kunyatsojeka, zvinogona kuratidza mhinduro dzakasiyana.

• Isa zviyero pane yakanyanya kunyatsoenzana, yakatetepa pamusoro: pane kapeti, rug, isina kukwana paseti, vanogona kunyepa.