Une mibvunzo here? Iwe hauzive pekutangira? Verenga iyo inowanzo bvunzwa mibvunzo nezve kudzidziswa uye kugwinya kubva kune vedu vaverengi. Iwe ungango bvisa zvimwe zvisina kujeka mapoinzi.
Kazhinji mhinduro dzinoiswa kuzvidzidzo zvekudzidzira mavhidhiyo epamba uye kune avo vanofarira kudzidzisa zvirongwa zvakagadzirira kumba.
Mibvunzo nemhinduro zvekudzidziswa
1. Ndiri kungoda kutanga kuita kudzidzira kumba. Ndekupi kuri nani kutanga?
Wona chinyorwa chinotevera chinokubatsira iwe kuti unzwisise kuwanda kwezvirongwa:
- Maitiro ekudzora huremu kumba: nhanho nhanho mirairo
- Wepamusoro 30 zvirongwa zvevatangi
- Tungamira kuvadzidzisi vekusimba kumba
2. Ndanga ndichidzidziswa kwemazuva mashoma, asi nepo ndisiri kunyanya kucherechedza mhedzisiro. Ichakurumidza kuoneka sei kuti ndakarasikirwa nehuremu (a)?
- Isu tinokurudzira usati watanga kudzidziswa kutorwa mifananidzo muswimsuit uye kuyera vhoriyamu. Zviyero hazviwanzo kupa mhedzisiro mhedzisiro, tinofanirwa kutarisa huwandu uye mhando yemuviri (chimiro uye kungwara).
- Nguva yekutanga mushure mekutanga kwedzidzo inogona kutowedzera huremu nekuda kwekuti mhasuru mushure mekushushikana dzinotanga kuchengetedza mvura (kwete kuti uvhiringidzike nekukura kwemhasuru!). Verenga zvimwe nezve izvi mune ichi chinyorwa: Chii chaunofanirwa kuita kana iwe ukawedzera uremu mushure mekuita basa?
- Kurasikirwa nehuremu kunoenderana kwete chete pane kurovedza muviri, asi chikafu. Mazuva ese iwe unofanirwa kushandisa macalorie akawanda kupfuura aunoshandisa. Saka kana iwe uchidya zvakakwirisa kupfuura zvakajairwa zuva nezuva kudya simba, kurasikirwa nehuremu hazvingagoneki kunyangwe uine hutano hwakasimba
- Kazhinji, shanduko dzakanaka dzekutanga dzinoonekwa mushure memasvondo maviri ekudzidziswa kwese. Kunyanya huremu hwako hwekutanga, ndipo paunonyanya kuoneka mhedzisiro yacho.
3. Ndinofanira here kudzikisa huremu kuti nditeedzere kudya kana ndichirovedza muviri nguva dzose?
Zvirokwazvo. Kurovedza muviri kunowedzera kuwedzerwa kwekoriori, simbisa mhasuru, uye nekuvandudza kunaka kwemuviri. Asi iyo yekuremerwa kurasikirwa uye kudzikiswa kwemafuta muzana - inogara iri nyaya yesimba. Kana iwe ukadya zvakawanda pazuva kupfuura izvo muviri wako zvaunokwanisa kushandisa, iwe uchave zvirinani kunyangwe nekushanda kwakanyanya.
Semuenzaniso, yako yekudya kwezuva nezuva macalorie paunorasikirwa nehuremu 1500 macalorie. Pakati nepakati, awa imwe chete yekurovedza muviri, unogona kupisa macalori 500-600. Saizvozvo, kana iwe ukadya 2500 macalorie ipapo iwe uchawedzera huremu zvisinei nekurovedza muviri. Iyo yose "yakasara" ichaenda kumafuta.
4. Zvinoitika kuti iwe unogona kungotevera kudya uye kurovedza muviri zvakasarudzika?
Kana iwe uchida kudzikira uremu uye kugadzirisa hunhu hwemuviri, uchichiita chakashama uye chakasununguka, saka kudzidziswa kunodiwa. Nutrition uye uremu, kurovedza muviri ndezve mhando yemuviri. Naizvozvo, yakanyanya kunaka sarudzo yekuvandudza chimiro isanganiswa yekugara uchirovedza muviri uye zvine mwero simba.
5. Ndinofanira here kuverenga macalorie kuti ndirase uremu?
Verenga zvimwe pamusoro penyaya dzese pakuverenga macalorie verenga chinyorwa: Kuverenga macalorie: yese mibvunzo uye mhinduro.
6. kangani pavhiki iwe unofanirwa kuita?
Hatikurudzire kuita mazuva manomwe pasvondo, nekuti kune njodzi huru yekunyanyisa uye kupisa. Kana kekutanga iwe shungu uchizoita mazuva manomwe pasvondo, saka mushure memwedzi 7-1 muviri unoremerwa. Munguva dzakadai, vazhinji vanokanda rovedzo. Unoda kwete chete mhedzisiro-pfupi, asi zvakare wakagadzirira kushanda mune ramangwana? Saka chengetedza muviri wako uye usatya kuupa zororo.
Tanga nekudzidziswa 5 kazhinji pavhikisemuenzaniso: MONI-CHOKWADI-THU-FRI-zuva. Saka shanda kunze kwemavhiki 3-4. Kana iwe ukaona kuti uyu mutoro hauna kukwana, saka wedzera makirasi anosvika katanhatu pavhiki. Pane zvinopesana, kana iwe uchinzwa kuti iwe unofanirwa kudzora, dzikisa makirasi kusvika mana nguva pasvondo. Tarisa chete pamanzwiro ako, hapana nzira yepasirese. Mumwe munhu anokurumidza kurasikirwa neshungu kubva kuchikoro, uye mumwe munhu zvinopesana anoda nguva yekupinda mukudzidziswa. Uyu munhu chaiye, asi kunyanya-mutoro kubva pakutanga hazvibatsire.
Isu tinokukurudzirawo kuti uverenge chinyorwa, izvo zvakakosha izvo zvinokodzera chero murairidzi: Ndinofanira kurovedza kangani naJillian Michaels?
7. Ungadya sei usati uye mushure mekudzidzira?
Iyi nhaurwa yakafukidzwa zvakadzama mune chimwe chezvinyorwa zvedu: Kudya zvinovaka muviri usati uye mushure mekurovedza muviri.
8. Unoda kudzikira huremu mushure mekusununguka. Ndingatanga rini kudzidzisa?
Semutemo, kutanga zvinokwanisika kudzidzisa hushoma hwemwedzi miviri mushure mekuzvarwa. Panyaya yechikamu cheKesariya, iyo nguva inogona kuwedzerwa kusvika pamwedzi 2-3. Pamwechete zviri nani kubvunza gynecologist wako. Chinyorwa "chirongwa chakadzama chekudzidzisa mushure mekusununguka pamba" chinobatsira iwe kuronga yako yega yekudzidzira chirongwa.
Uyezve taura kuti uzive nezvirongwa zvekusimba mushure mekuberekwa kuti vazvisarudzire ivo optimal chiitiko.
9. Ndeupi chirongwa chingaite panguva yepamuviri?
Varairidzi vazhinji vane mukurumbira vakagadzirira kurovedza kwakakosha kwaunogona kuita panguva yepamuviri. Ini kuraira kutarisa: Fitness panguva yekuzvitakura: yepamusoro yepamusoro vhidhiyo yekudzidzira.
10. Ndine nzvimbo yakanyanya kunetsa - dumbu. Ungabvisa sei uye kuvaka muchina?
Mune zvakadzama kumubvunzo uyu wakapindurwa muchinyorwa: nhanho-nhanho nhungamiro yekuti ungabvisa sei dumbu uye kuwedzera mweya muchinda kumba.
11. Vamwe vevarairidzi mune pfupi pfupi chaizvo pakupera kwekirasi. Chii chaunogona kurudzira kune yemhando yekutambanudza mamaki mushure mekudzidzira?
Ikurudzira iwe kuti uone kusarudzwa kwemaitiro ekutambanudza uye inotevera vhidhiyo yehureti:
- Kutambanudza mushure mekurovedza muviri naOlga Saga: 4 mavhidhiyo eiyo hitch
- Kutambanudza mushure mekudzidzira: 20 zvirongwa kubva kuYouTube-FitnessBlender chiteshi
- Chidzidzo chemaminitsi makumi maviri pakutambanudza naKate Friedrich kubva kuchirongwa Stretch Max
12. Kubva kuna Jillian Michaels yakawanda yekudzidziswa, zvakaoma kuziva kwekutangira. Chii chaungakurudzira?
Tine webhusaiti yakanyorwa yakanakisa ongororo inopindura uyu mubvunzo:
- Workout Jillian Michaels: chirongwa chekusimba kwemwedzi gumi nemaviri
- Iine chirongwa chei chekutanga Jillian Michaels: iwo manomwe akanakisa sarudzo
13. Raira kumwe kurovedza muviri kwevakadzi vezera rakati, kufutisa uye kutanga kudzidziswa.
Tinokukurudzira kuti utange nezvirongwa Leslie Sansone: kufamba pamba. Kurovedza kunowanikwa kunyangwe kweiyo yekupinda-chikamu kudzidziswa. Isu zvakare tine pano makuru akadaro ongororo yezvirongwa pahwaro hwekufamba:
- Wepamusoro gumi vhidhiyo yekudzidzisa pahwaro hwekufamba
- 13 kudzidzira kwevatangi pahwaro hwekufamba uye kugara pachigaro kubva kuna Lucy Wyndham-verenga
Ziva zvakare kuti iyi muunganidzwa wezviitwa HASfit vanotanga Workout HASfit: yevakuru vane kukuvara uye kurwadziwa munzvimbo dzakasiyana dzemuviri.
14. Kupa zano chero chirongwa chekubvisa bhurugwa rake uye kutsvedza mumakumbo?
Mukurwisa breeches inoshanda kwazvo barnie (ballet) kudzidziswa. Semuyenzaniso:
- Ballet Muviri neRea Zvirwere: gadzira rakatetepa uye rakatetepa muviri
- Iyo Booty Barre: inoshanda ballet kudzidziswa neTracey mallet
Wona sarudzo yedu inoshanda kuti ushande munzvimbo dzinonetsa mumakumbo:
- Wepamusoro gumi nemashanu akanakisa evhidhiyo ekushandira kwekunze chidya (nharaunda breeches)
- Wepamusoro makumi maviri neshanu akanakisa emavhidhiyo ekushandira ezvidya zvemukati
Isu tinokurudzirawo kuteerera kune plyometric kudzidziswa.
15. Ini ndoda kurasikirwa nehuremu chete mumakumbo angu (mudumbu chete), ndinofanira kuzviita sei?
Verenga chinyorwa ichi: Sei kudzora huremu munharaunda mune chimwe chikamu chemuviri?
Uyezve ona yedu yekuunganidza yekurovedza muviri:
- 20 kurovedza muviri kwemaoko
- 50 kurovedza makumbo
- 50 kurovedza matako
- 50 kurovedza muviri kwedumbu
16. Ndine matambudziko nemajoini majoini. Raira yakachengeteka cardio Workout.
Wona zvinotevera zvirongwa:
- 's low impact cardio Workout kubva kuFitnessBlender yevatangi vasina kusvetuka
- 8's low impact cardio Workout kubva kuHASfit kutanga pasina kusvetuka
- Yakadzika Impact Series: iyo yakaoma yakaoma yakadzika maitiro ekurovedza muviri kubva kuna Kate Frederick
- YOUv2 kubva Leandro Carvalho: 's low impact cardio yevatangi
Uyezve tarisa Workout pahwaro hwekufamba, zvinongedzo zvakapihwa pamusoro.
17. Gara pane yakaderera koriori chikafu. Ndinogona here kugwinya?
Verenga zvakawanda pamusoro peizvi mune chinyorwa: Zvokudya mumitambo: chokwadi chese pamusoro pekudya uye kusimba.
18. Ndeipi videotronic yakashandurwa mumutauro wechiRussia?
Kuti upindure mubvunzo uyu tinokukurudzira kuti uverenge wongororo: Iyo Yakanakisa Workout yekurasikirwa uremu, yakashandurirwa mumutauro weRussia kana kuona varairidzi muchiRussia.
19. Raira kudzidziswa nekukwakuka kusvetuka. Ini ndinogara munzvimbo yakati sandara pasi inokanganisa vavakidzani.
Kukuraira iwe kuti utarise kune maPilates, ballet Workout (yekudzidzira Workout) uye simba rechirongwa, uko iko kusimbisa kuri pane kurovedza ne dumbbells:
- Wepamusoro 10 mavhidhiyo kubva kuPilates yekuita pamba
- Wepamusoro wakanakisa ballet Workout yemuviri wakanaka uye wakanaka
- Iko kushomeka kushomeka kwakaderera kubva kuna Natalya Papusoi
- Simba kudzidzisa Yese Muviri ine dumbbells izere muviri kubva kuFitnessBlender
- Simba kudzidziswa kwemuviri wese pamba kubva kuHASfit
20. Zvinoita here kudzidzira mumazuva akaoma?
Kana iwe uchinzwa kusagadzikana kana uchiita kugwinya panguva yekuenda kumwedzi, zviri nani kusvetuka kurovedza muviri mazuva ano. Hapana chakakanganisika nekabhureki kadiki ipapo. Kuita kuburikidza nemarwadzo mune chero mamiriro ezvinhu zvisingaite. Kana iwe uchinzwa zvichikwanisika panguva ino kuti uzorodze iyo yoga kana kutambanudza.
21. Handidi kuonda, zvishoma chete kubvisa dumbu mafuta (kana zvinopesana, mafuta ari muhudyu). Chii chaungapa zano?
Usati wasarudza chirongwa chekudzidzisa, ndinokuraira kuti uverenge zvinyorwa zvinotevera:
- Nzira yekuderedza uremu munharaunda mune chimwe chikamu chemuviri?
- Maitiro ekusimbisa mhasuru uye kuomesa muviri kumba: inokosha mitemo
22. Ita naJillian Michaels. Zvakanakisa sei kuvaka dhayeti kana uchidzidziswa?
Funga kuti utange kuverenga macalorie uye maitiro epuroteni, makabhohaidhiretsi nemafuta. Unogona kuona yemuenzaniso chirongwa chekudya muchinyorwa: Inofambiswa nekudzidziswa naJillian Michaels: chako chiitiko kurasikirwa uremu.
23. Ini ndoda kutanga ballet kudzidziswa, asi handizive pekutangira?
Pachiitiko ichi takagadzirira iwe chirongwa chekusimba. Anotsanangurwa muchinyorwa: Ballet Workout: yakagadzirira kusimba chirongwa chekutanga, yepakati uye yepamusoro nhanho.
Uyewo verenga:
- Mhinduro pachirongwa cheBallet Muviri neRea Chirwere kubva kuvaverengi vedu Elena
- Mary Helen Bowers: ongororo uye mhinduro pamusoro pekudzidziswa kubva kunyorera kwedu Christine
24. Raira kurovedza muviri kwemhasuru.
Ndapota cherechedza zvinotevera:
- P90X naTony Horton: chirongwa chemagetsi cheimba yako
- Simba rekudzidzira kubva kuHASfit mhasuru + chirongwa chekudzidzisa kwemazuva makumi matatu!
- Simba rakaomarara kudzidzisa Muviri Chikara
- Urarame Kukundikana: gadzira nyama yemhasuru nechirongwa chakabatana chemagetsi
Zvekukura kwemhasuru inoda inowedzera macalorie uye mapuroteni akakwana mukudya. Panguva imwechete yekudzora huremu uye kuwedzera mhasuru haigone.
25. Ini ndine dambudziko mabvi, handikwanise kana kukwikwidza nekuita mapapu. Ndiudze iko iko kurovedza makumbo kwandiri.
Ona:
- Iwo epamusoro 20 mavhidhiyo pane youtube yezvidya uye magaro asina mapapu, squats uye kusvetuka. Yakachengeteka pamabvi!
- 18's low impact maekisesaizi ezvidya uye magaro kubva kuFitnessBlender
- Wepamusoro gumi ipfupi yakaderera maitiro ekurovedza kwemakumbo kubva kuBlogilates
26. Iwe une sarudzo dzekurovedza muviri ne fitball, elastic tape, mishonga mabhora, kuruka tambo?
Wona yedu yakadzama kutarisisa: Imba yekugwinya michina. Nekuti zvinyorwa zviri pawebhusaiti kazhinji, chikamu chinozadza. Panguva ino, tarisa pamhando dzinotevera dzemidziyo yekusimbisa muviri pamwe nekuunganidzwa kwedzidzo uye vhidhiyo
- Fitness elastic band
- fitball
- Tubular expander
- Elastic band
- uremu
- Nhanho-kumusoro chikuva
- Medicine balls
- Kubhururuka
- Mhete yePilates
27. Raira fungidziro yekufungidzira chirongwa chekudzikisa huremu kwevhiki kuti ushande mhasuru dzemuviri wese uye cardio futi.
Panogona kuve nesarudzo dzakasiyana, asi, semuenzaniso, unogona kutevera izvi kudzidza:
- PN: kudzidziswa kwemuviri wese
- MITU: cardio
- CP: kudzidzisa pamusoro uye dumbu
- THU: kudzidziswa kwemuviri wese
- MAHARA: cardio
- SB: kudzidzisa pasi
- Svondo: yoga / kutambanudza
28. Zvinoita here kuti uderedze huremu naShaun T, Jillian Michaels, Jeanette Jenkins, uye ndiani ari nani?
Ngatitaurei chete, nechikafu mukarori kushaikwa uye kugara uchirovedza muviri - kusaderedza uremu hazvigoneke. Iyo physiology. Kana pasina mhedzisiro, saka pane kumwe kukanganisa, uye sezvingabvira ivo vari musimba. Pamwe iwe unodya pamusoro peyakajairwa, uyezve unofanirwa kunyatso fungisisa kudya kwako. Chero iwe unozvimisikidza iwe pachako (idya yakadzika kwazvo korridori yemakoriori) ayo anogona zvakare kudzora maitiro ehuremu hwekurema.
Wese murairidzi uye chirongwa chega chega nenzira yayo inoshanda. Sarudza iwo ekurovedza anokwana uye anokufadza iwe pachezvako. Usatya kuyedza uye kuyedza uchitsvaga iwo akasimba mapurogiramu ehutano hwavo.
29. Kurudzira chero kurovedza muviri kubva pakunetsa uye kuneta kumashure?
Yakasarudzika sarudzo yekudzidzisa chirongwa chakadai ndiOlga Saga: Mavhidhiyo gumi nemashanu epamusoro kubva pakurwadziwa kumashure uye nekugadzirisa musana. Ive neshuwa yekuona kwedu kusarudzwa kwezviitwa: Wepamusoro-makumi matatu ezviitwa kubva pasi pezasi kurwadziwa.
Iwe unogona zvakare kudzidzira iyo yoga, iyo inobatsira kugadzirisa iri dambudziko: 3 Svondo Yoga Retreat: iyo yoga yakagadzirirwa vatangi kubva kuBlackbody.
30. Ndeipi dzidziso yekusarudza, kana ndine chirwere chisingaperi / kukuvara / kupora kubva pakuvhiya / kurwadziwa uye kusagadzikana mushure kana panguva yekushanda kwako.
Ini ndinokukurudzira kuti ugare uchibvunza chiremba wako nezve mukana wekudzidziswa mune yako chaiyo kesi. Usazviriritira uye usatsvage mhinduro paInternet, uye zviri nani kubvunza nyanzvi.