Iyo chaiyo yekudzidzira chirongwa inogona kukubatsira iwe kuti ugone kukwana kuitira kuunganidza muviri wako masimba masosi uye kuwedzera yako kuramba kurwisa kunetseka. Ichi chinyorwa chiri pamusoro pekuti ungavandudza sei hutano hwako kuburikidza nekurovedza muviri. Tichafukidza kurovedza muviri, shongwe shanu dzekusimba, nezvimwe! Enda.

Author: Mike Mahler

Vamwe vanofarira mitambo yesimbi vanovavarira kukudziridza simba rakakura uye mhasuru; vamwe vanofarira tsananguro yemhasuru. Asi vanhu vazhinji havana basa nazvo. Kana ndikakumbirwa kuraira pakusarudza chirongwa chekudzidzisa, ndinogara ndichibvunza munhu nezvezvinangwa zvake. Mune makumi mapfumbamwe muzana ezviitiko, zvese zvinodzikira mukuvandudza kugwinya kwemuviri.

Varairidzi vazhinji, kusanganisira ini, vanoshamisika nemhinduro iyi. Haanyanyo kujeka. Tinoda zvakananga. Mushure mezvose, ndezvipi zvimwe zvaunga gadzira chirongwa chekudzidzisa wega wega - semuenzaniso, kudzikisa huremu nemakirogiramu gumi nemashanu kana kuwedzera mhedzisiro yako yekufa ne15 kg?

Iyo poindi ndeyekuti, vanhu vazhinji vanoona kurovedzwa zvishoma zvishoma. Hazvishamise kuti varairidzi vekusimbisa muviri vafunge kuti vanogara vachirovedza muviri vanofanira kutora kurovedza muviri zvakanyanya sezvinobvira. Uku kukanganisa.

Isu tinofanirwa kutanga kwete pamusoro pekuti vanhu vanofanirwa kurovedza sei, asi pamaitiro avanozvirovedza uye nezvinangwa zvavanozvisarudzira. Uye vanhu vazhinji vane chinangwa chimwe - kuvandudza hupenyu hwavo, kuwana chimiro uye kugadzirisa hutano. Iyo yakazara yakazara chirongwa chemuviri chinobatsira mukuzadzisa ichi chinangwa.

Chii chinonzi General Fitness?

Uyu mubvunzo unogona kupindurwa nenzira dzakasiyana. Kune vamwe vanhu, uku ndiko kugona kumhanyisa muchinjikwa unosvika 3 km. Kune vamwe, svina 100 kg nehunyanzvi hunyanzvi.

Chero ipi yemhinduro idzi dzinogona kunge dziri dzechokwadi, asi ngatitarisei kugwinya kubva pakuona kwemunhuwo zvake: kuve mune yakanaka chimiro chimiro chikamu chekusimba kwesimba chinokutendera iwe kuti uite zviito zvetsika. Ndokunge, iwe unofanirwa kukwanisa kutakura masutukesi ako kunhandare yendege kana kukanda yako yekutakura mukwende pamusoro pemubhedha wepamusoro muchitima.

Kana iwe unofanirwa kuve uine simba rakaringana rekutakura mabhegi kubva kuchitoro kuenda kumota iri mumaoko ako. Munhu akadzidziswa haazokwidziridze sechivhuru chemhepo mushure mekukwira pamatanho akati wandei.

Kune vanhu vanoita zvakakomba mumitambo yesimba, zviratidzo zvakadaro hachisi chinhu chakatanhamara. Asi chinyorwa ichi hachisi kutarisisa zvakakomba "joki", asi kune vanhuwo zvavo vanoda kusimbisa muviri wavo.

Chirongwa chinoshanda chekudzidzira muviri chinogona kukubatsira kuti ugare wakakwana kuti ubatanidze matura emagetsi emuviri wako uye uwedzere kuramba kwako kushushikana. Zvakare, kurovedza muviri kwakasarudzwa zvakanaka kunosimudzira kugadzirwa kweserotonin ("iyo hormone yemufaro") - semhedzisiro, hupenyu hwako huchavandudza zvakanyanya.

Nekudaro, isu takawana yakajairika pfungwa yeizvo zvichakurukurwa muchinyorwa chino. Iye zvino ngatitarisei pazvinhu zvishanu zvakakosha zvehutano hwakakwana:

1. Simba

Chekutanga pane zvese, funga nezve chinhu chakadai sesimba. Kubva pamaonero ehupenyu hwazvino, kusimudzira kwesimba kunotifadza nekuda kwezvikonzero zviviri. Kutanga, kugona kusimudza zvinhu kubva pasi: anorema mabhokisi, mabhodhoro emvura, mabhegi ezvekutengesa, nezvimwe.

Kechipiri, kusimudza zvinhu pamusoro: kukanda bhegi pamusoro pemubhedha wepamusoro muchitima, isa saga rinorema muchikamu chepamusoro chebhodhi repadivi, nezvimwe. Kana munhu asingakwanise kuita zvinhu zvakapusa zvakadaro, hunhu hwehupenyu hwake hunosiya zvakawanda kudiwa.

Iwo maekisesaizi maviri makuru anokudziridza simba munzvimbo idzi uye uye. Kufambira mberi mune zviitwa izvi kunoratidza kukura kwesimba remhasuru mumuviri wese.

Wanyatsoziva nzira yekuuraya, iwe unozodzidza kusimudza zvinhu zvakanaka kubva pasi. Iwe unozodzidza hupamhi hwaunoda kuisa tsoka dzako kuti ubvise mutoro pazasi kumashure. Uyezve, unogona kusimbisa yako mhasuru mhasuru.

Vanhu vazhinji havana kugadzirwa zvakanaka, ndicho chikonzero chekurwadziwa kazhinji. Munhu anotanga kudzivirira maitiro ekumashure - uye uku kukanganisa kukuru. Iwe unofanirwa kusimbisa mhasuru dzako nekukudziridza simba, uye kwete kufadza kushaya simba kwako.

Iyo yekufa ndiyo kiyi kune yakasimba yepazasi musana uye yakasimba kumashure mune zvese. Kurovedza muviri kunodzidzisa muviri kuti ushande sechikamu uye kubatanidza tambo dzemhasuru dzakawanda sezvinobvira kudzivisa mutoro. Uye zvakare, iyo yekufa inovandudza mhasuru dziri padyo nehudyu pamwe chete. Hapana kurovedza muviri kunoenderana neyakafa basa mukuvaka musana wakasimba.

Deadlifts inogona kuitwa nechero huremu: dumbbells, kettlebells, uye kunyange sandbags. Zvisinei, kubva pakuona kwekusimba kwesimba kwakanyanya, inoshanda zvakanyanya ndeyekufa nguva dzose nebarbhera.

Vatangi vekutanga vanofanirwa kutanga neisina chinhu 20kg (kana yakareruka) bar. Vanoziva vatambi vanogona kutakura anopfuura 200 kg pane barbell, uye nekuwedzera zvishoma nezvishoma. Iyi ndiyo yakanakisa projectile yekuvandudza simba.

Tevere, isu tinopfuurira kune yakamira dumbbell muchina. Kana iyo barbell iri chishandiso chinoshanda kudaro, saka nei bhenji yekudhinda ichikurudzirwa kuti iitwe nemabhero? Icho chokwadi ndechekuti kune yakamira bharibhini yekudhinda, iwe unoda ingave furemu yemagetsi kana racks - kuitira kuti munzvimbo yekutanga bhawa iri padanho repachifuva.

Hunhu squat racks anodhura mari yakawanda. Ichi chinhu chakanakisa chemitambo yevashandi vemasimba masimba, asi hazviwanzo kushandiswa mukugwinya kwenguva dzose.

Pane imwezve nzira "yekuunza" bhawa kune yayo yepakutanga chinzvimbo - chiitwa chinonzi kusimudza bhawa kuchifuva. Ehezve, pamwenje wakareruka, unogona kushandisa yakajairwa regedhi yekubata barbell kusimudza. Nekudaro, munguva pfupi inotevera, huremu hwemutoro huchawedzera; kukanda bhero pamusoro pechipfuva chako nenzira iyi kunozooma (uye kushungurudza).

Kune avo vasingazive kuti "kusimudza bharanzi kuenda pachipfuva" ​​chii, ini ndichatsanangura: ichi chiito chekuita iwe chaunoda kusimudza bharanzi kubva pachikuva kuenda padanho remacheka (chipfuva) mune kamwe kukurumidza kufamba. Ichi chiito chakanakisa, asi chinoda kubatana kwakanaka uye makore mazhinji ekudzidzira.

Ivo vasingabvumirane nechirevo ichi vanowanzo shandisa yakaipa nzira kana, zvakatonyanya, kudzidzisa vamwe maitiro akaipa. Ehe, vatambi vane ruzivo kana nyanzvi dzekuvaka muviri vanokwanisa kudzidza hunyanzvi hwekurovedza muviri munguva pfupi. Avhareji wemuviri anofarira haazoite izvozvo. Mukuwedzera, kukuvadzwa haisi chikamu chepurogiramu yehutano hwakakwana.

Zvekare, kuti tirege kuomesa zvinhu, isu tinoshandisa dumbbells. Chii chimwe, vatangi vanogona kutanga neumwe-ruoko dumbbell muchina. Mune ino kesi, ese maoko anoshandiswa kusimudza iyo projekti kune yepafudzi level. Kunyangwe dumbbell inorema inogona kusimudzwa nenzira iyi.

Tinotarisa kumberi. Kana iwe uchikwanisa kusvina 35kg dumbbell, saka, chokwadika, uchave nesimba rekuibata pachipfuva chako nemaoko maviri.

Imwe-ruoko-dumbbell yekudhinda inokutendera kuti ubvise kusaenzana mukukura kwemhasuru - apa mutsauko wesimba pakati peruoko rwerudyi nerweruboshwe unova pachena. Kuti uchengetedze muyero mune yekudhinda ye dumbbell neruoko rumwe, tsandanyama dze trunk dzinoshandiswa (uye ichi chiwedzerwa chekuwedzera).

Iye zvino vatsigiri ve minimalism vanozofunga kuti mukusimbisa kwesimba zvinokwana kungova nemitambo miviri yekumanikidza mune arsenal, asi… izvi hazvisizvo. Mukufamba kwenguva, maitiro aya haashande. Iyo yakamira yekudhinda uye yekufa ndiyo yakanaka kurovedza yekuvaka simba. Asi imwe haigone kuganhurirwa kwavari chete.

Tora vatambi ve baseball, semuenzaniso - havangotambe baseball kuti varambe vakagwinya. Mukusimba, zvese zvakangofanana: kurovedza kwakasiyana kunofanirwa kuitirwa kuenzanirana muswe kukura uye kudzivirira kwekukuvara (izvo zvisingadzivisike neyekusaenzana chirongwa chekudzidzisa). Neraki, runyorwa rweyakakurudzirwa kurovedza haina kureba.

Iwe unofanirwa kutarisa kumatunhu mashanu:

1. Dhinda (mienzaniso: ,,)
   
2. Kudhonza (mienzaniso: ,,)
   
3. Quads (mienzaniso: ,,)
   
4. Hip biceps (mienzaniso :,)
   
5. Dhinda (mienzaniso: ,,)

Ini ndinowanzo taura kunzvimbo idzi se "mbiru shanu" dzekudzidzira simba. Kuti uchengetedze kurovedza muviri kwakaringana, tora kurovedza kamwechete kubva kuboka rega uye uzviite muzvikamu zviviri kusvika zvitatu, katatu pasvondo. Semuenzaniso, unogona kuita kuomarara kurovera kumativi ese emuviri neMuvhuro, Chitatu, neChishanu.

Tichitarisa pane idzi "shongwe shanu", varume vangangodaro vari kutsvaga mabarbell ekusimudza mabiceps, uye vakadzi vari kutsvaga zviitwa zvekutambisa matako. Ini ndinongogona kutaura chinhu chimwe - ini ndichibhadharwa kudzidzisa kusimbisa simba, iwe unoramba uchinetseka kuti nei yako bicep denderedzwa risingatombo kuyambuka 30cm mushure memakore ekuputira maoko ako kakati wandei pasvondo.

Kuita zvakawanda inzira isiriyo. Mhedzisiro yakakomba inogona kuwanikwa chete. Varume, maoko enyu ave kutotora mutoro unorema mumadhindaini, kudhonza-kumusoro uye kuuraya; vanokura kubva pane urwu rudzi rwekurovedza muviri. Vakadzi, ako quads, hamstrings uye glutes zvinowedzerwa mumaskat uye kufa. Nei uchida kusarudzika kurovedza muviri?

Mukusimbisa simba, kuita zviitwa zvekutanga ndiyo nzira inoshanda kwazvo. Izvi zvinonyanya kuitika kune vese vanofarira kugwinya vasina kana shuwa yekupedza hupenyu hwavo hwese mujimu.

Pazasi pane muenzaniso wechirongwa chekusimbisa simba mukusimba kwakawanda:

Muvhuro

Chitatu

Chishanu

Iyi purogiramu iri pamusoro ndeimwe yesarudzo. Unogona kuzvimisikidza kune, semuenzaniso, mazuva maviri ekudzidziswa simba (Muvhuro neChina) kana kuita yega yega yekurovedza mumaseti matatu. Neimwe nzira, iwe unogona kutarisa pane wako wepamusoro muviri Muvhuro-China uye wako wepasi muviri neChipiri-Chishanu.

Chero zvazvingaitika, iwe unofanirwa kutanga kubva pane yakatarwa chirongwa chekudzidzisa kana chinangwa chako chiri chekuvandudza yako yakazara muviri kugwinya. Iwe unofanirwa kuita chirongwa ichi kwemavhiki mana, mushure meizvozvo iwe unofanirwa kushandura huwandu hwekudzokorora kana kusarudza mamwe maitiro.

2.Cardio

Iye zvino ngatitarisei kudzidziswa kwecardio sechikamu chehurongwa hwekusimbisa muviri: kurovedza muviri kwakakosha kusimbisa moyo wako, kuwedzera kugona kwemapapu nekuvandudza kutenderera, uye kuvaka kutsungirira - haudi kuve mukomana ane simba rinoshamisa asi haikwanise kukwira pasi yechishanu pasina kusimudza.

Kune akakura akasiyana siyana e cardio kurovedza muviri kusarudza kubva. Zvaunoda zvinofanirwa kupihwa iyo yaunoda zvakanyanya. Kune vakawanda, chikamu chemaminitsi makumi matatu hachiratidzike sekurovedza muviri kunofinha.

Ndokusaka paine kusahadzika maitiro kune cardio kudzidziswa, nekuti rudzi urwu rwechiitiko chemuviri rwakabatana nechinhu chinofinha uye chinotyisa. Asi iwe unogona kuronga zvese zvakasiyana. Kana iwe uchida tenesi, iite yako cardio kurovedza muviri (zvikamu zvitatu pavhiki zvinofanirwa kukwana). Kushambira kana kufamba zvakare zvakare rakakura cardio kurovedza (zvakafanana, zvikamu zvitatu pavhiki).

Nehurombo, hupenyu hwakarongedzwa nenzira yekuti isu hatigare tichigona kuita zvatinoda. Zvisinei, kusarudzwa kwekurovedza muviri kunowedzera. Tora mujaho kufamba, semuenzaniso. Nhoroondo yemumhanyi Steve Reeves, mudiwa wemitambo yekufamba, akaita basa rake panguva iyo vese vavaki vemuviri vaigona kuzvirova chimiro chemuviri.

Ridza mimhanzi yako yaunofarira pane mutambi wako uye enda kwemaminetsi makumi matatu kufamba. Chengetedza chinhambwe - muchikamu chinotevera, chinangwa chako chinenge chiri chekuenda kure kure mune yakafanana nguva. Kana iwe uchinge wakavhiringidzika neyechinyakare (zvinyowani zvisina musoro) yekufamba maitiro nematanho akakura uye kutsvaira kwemaoko ruoko, unogona kushandisa huremu yekuremerwa.

Iyo inorema makumi maviri-paundi vesti inoshandura kufamba kwako kwezuva nezuva kuita yakanyanyisa cardio Workout. Chero ipi sarudzo yaunosarudza, unofanirwa kuwedzera mutoro zvishoma nezvishoma. Zvinokurudzirwawo kuti utenge shangu dzemhando yepamusoro dzekufamba.

Kana iwe uchida kuita zvemukati cardio pamakina, funga nezvenguva yekudzidziswa. Rudzi urwu rwekurovedza muviri - inozivikanwawo se "yakakwira-yakasimba moyo" - haingosimbise moyo chete, asi zvakare inopa mafuta anoshanda kupisa panguva yekuchengetedza nguva (iko kurovedza kwakapetwa kaviri nekukurumidza seyakajairwa cardio kurovedza muviri). Edza nzira iyi; mumaminetsi makumi maviri uchava mutsigiri wake.

Pfungwa iyi ndeinotevera: kutanga, kudziya kweminiti-mashanu kunoitwa nhanho ine mwero, mushure mezvo nhanho yacho inomhanyisa zvakanyanya kwemasekondi makumi matatu, yobva yadzikira kwemasekondi makumi mapfumbamwe. Iyo yekumhanyisa-yekuzorora nguva inofanirwa kudzokororwa kagumi. Pedzisa yako yekurovedza nemvura yemaminitsi mashanu inotonhorera pasi kuti ugadzirire kurova kwemoyo wako.

Sezvo muviri uchichinjira kumutoro, tanga kupfupisa iyo yekuzorora nguva mune yega yega nguva - semuenzaniso, mushure memasekondi makumi matatu ekumhanyisa, ichiteverwa nemasekondi makumi mashanu enhanho ine mwero. Iwe unofanirwa kuve nechinangwa chekuwana nguva dzakaenzana dzekumhanyisa uye zororo pamusoro penguva - 30 masekondi imwe neimwe.

Pane zvimwe zvingasarudzwe zvenguva yekudzidzira, zvinosanganisira kusvetuka tambo kana kurema muviri kutenderera (kusundira-kumusoro, squats, squat kusvetuka, kusvetuka munzvimbo). Iwe haufanire kuita zvakafanana chinhu nguva dzese! Chinja maekisesaizi kuti uchengetedze kunakidzwa kwako.

Semuenzaniso, nemusi weChipiri unogona kuenda kudziva, nemusi weChina unogona kuita nhangemutange kufamba, uye neMugovera unogona kuita yakasimba yekudzidzira kutenderera kumba. Chinhu chakanyanya kukosha ndechekuita matatu cardio Workout pavhiki. Ipapo iwe unovimbiswa kuvandudza basa reiyo yemoyo system uye nekuvandudza kutsungirira kwemuviri.

Kune zvekare huwandu hukuru hweanonakidza mapurogiramu ekudzidzisa anoitirwa kusimudzira kutsungirira uye kusimbisa kwese kwemuviri, senge, uye.

3. Kufambidzana kwekufamba, kuchinjika uye kuenzanisa

Tevere isu tine kubatana kwekufamba, kuchinjika uye kuenzanisa. Muchikamu chevakuru, vatambi vazhinji vanoshanda nezvirema zvinopfuura mazana matatu emakirogiramu mubhenji, asi havagone kusvika pazvigunwe zvavo. Kubva pakuona kwehutano hwakakwana, iyi mamiriro haina kujairika.

Ehezve, hapana munhu anokukumbira kuti utambanudze se circus acrobat, asi iwe unofanirwa kuve uine imwe nhanho yekuyera, kufamba uye kuchinjika. Kusvitsa zvigunwe zvako inzira yakapusa asi inoshanda yekuyera kusanduka.

Pazasi mutsara: Kana iwe usingakwanise kusvika kune zvigunwe zvako nekukotamisa mabvi ako zvishoma, mhasuru dzako nemajoini zvakaomarara. Kana iwe usingakwanise kumira negumbo rimwe kwemasekondi makumi matatu, iwe unofanirwa kukudziridza chiyero.

Chekupedzisira, kugona kugara pasi penzvimbo yakadzika squat (isina bharanzi) kwemasekondi makumi matatu kunoratidza kufamba kwakanaka kwekubatana. Aya mashoma masystem ekufamba, kuchinjika uye kuenzanisa zviratidzo zveyakajairika chikamu chemuviri kukura kwemunhu chero munhu.

Vamwe vanhu vanofanirwa kushanda nesimba kuti vadzidze kuzadzisa zviyero izvi. Vamwe vane ruzivo rwekuzvarwa narwo zvekuti munhu anogona kungochiva. Chero zvazvingaitika, ini ndinokukurudzira kuti ubatanidze kutambanudza maekisesaizi muchirongwa chako chezvehutano, uye wozviita mangwanani wabuda pamubhedha.

Imwe yeakanyanya kurovedza muviri ekuvandudza kubatana kwekubatana ndeye chiHindu squat. Kudzidzira muviri kunovandudza gumbo kushanduka uye kutenderera kweropa.

Zvinokurudzirwa kutanga kurovedza muviri nekudzokorora makumi maviri neshanu. Kuti uwane zvakanakira squat yako yechiHindu, edza kufema zvakadzama: kufema zvakanyanya kana uchisimudza kubva pa squat uye kufema kana uchidzikisa pasi. Kufema kwakadzika kunosimudzira kugadzirwa kweepinephrine, iyo "hormone yemufaro," iyo inosimbisa mapapu uye kubvisa kushushikana.

Kune imwezve yakanaka kurovedza muviri yekuvandudza kutenderera kweropa uye kukudziridza kuchinjika -. Tora kurema kurema nemaoko maviri; tora udzoke pakati pemakumbo ako uye woita inopinza kumberi famba nekusimudza kweprojekita pamusoro wako musoro. Ita makumi maviri neshanu reps kudziya uye. Kana iwe usina kettlebells, unogona kushandisa dumbbell.

Ita izvi zviitwa nguva nenguva kuti uchengetedze kugona kuchinjika. Uye zvinoitika kuti munhu anomuka pamubhedha, anodya kudya kwekuseni (akagara), anoenda kubasa (akagara), uye opedza zuva rese pamberi pekombuta (zvakare akagara). Inonzwika kujairika?

Ini ndinowanzo shanda kubva kumba, uye yangu "nzira inoenda kuhofisi" inomhanya kubva kubhedhuru kuenda kuimba yekutandarira, kune iyo laptop iri. Nekuda kweizvozvo, ndakasvika pakufunga kuti mangwanani unofanirwa kunwa magirazi emvura, kufamba nembwa, wozoita mashoma ekurovedza muviri - ipapo unonzwa uchifara uye uchida kushanda zuva rese. Ini handigashire kana munhu akarara kwemaawa masere akateedzana, akamuka, akaenda kubasa uye ikoko zvakare anogara munzvimbo imwechete zuva rese; iwe unofanirwa kugara uchifamba uye kuita chimwe chinhu.

Kufambisa uye kurovedza muviri kunogona kuitwa mangwanani. Simba kudzidziswa rakatosiyana. Sezvo mutemo, mhasuru nemajoini zvakaomarara zvishoma mangwanani - zvirinani kusundira mberi mitoro yemagetsi kusvika pane imwe nguva inotevera. Kufambisa maitiro kunogona kuitwawo pamberi pesimba kudzidziswa.

Zvakadini nekutambanudza? Ini ndaikurudzira kutambanudza mushure mesimba uye kurovedzwa kweaerobic. Tsandanyama dzinodziyirwa, dzinozochinja. Kutambanudza kunenge kuchinyanya kushanda uye njodzi yako yekukuvara ichaderedzwa. Pakupera kwechinyorwa, pane mienzaniso yekutwasanudza maekisesaizi iwe aunogona kusanganisira muchirongwa chako chezvehutano.

Kuti ugadzire chiyero, unofanirwa kumira negumbo rimwe (zvese kurudyi uye kuruboshwe): pakutanga, masekondi makumi matatu. Nekufamba kwenguva, iyo nguva yechiitwa inofanirwa kuwedzerwa, kuyedza kusvika kune imwechete miniti kana kupfuura. Mushure meizvozvo, unogona kuenderera mberi uchiita chiitiko nemaziso ako akavharwa: kutanga pamasekonzi makumi matatu uye kuyedza kusvika makumi mapfumbamwe.

Pasina mubvunzo, haugone kuvaka chirongwa chakazara chekurovedza muviri pasimba rekudzidzisa wega (pasina cardio uye kushanduka / kufambisa maitiro). Isu tinofanirwa kutarisa kwete pasimba retsandanyama chete, asiwo nekushanda kwese kwemoyo / majoini. Nekudaro, chimiro chemuviri chehutano chinongova chikamu cheiyo equation. Ngatifambirei kunembiru inotevera yehutano, kureva. kune kudya kunovaka muviri.

4. chikafu

Kurovedza muviri hakumbofi kwakashanda kana munhu ari kudya zvisina kunaka. Ehezve, kunyangwe iro rinotapira zino rinotapira rinogona kuchengetedza huremu hwemuviri kana akapedza hafu yezuva mune yekurovedza muviri. Asi pakati pe "tetepa" uye "hutano" haigone kuenzaniswa.

Kungoerekana kwaitika kusagadzikana kwekudya kunoregererwa neiyo chaiyo simba yekudzidzisa chirongwa. Joel Marion anonyora mubhuku rake rakanakisa, Kudya kweMunyengeri, kuti kutyora kamwechete kwekudya kwevhiki kunowedzera mwero weleptin, hormone inodzora simba metabolism, mumuviri.

Nhau huru - kutama kubva kuchikafu kamwe chete pasvondo hazvigoneke chete, asi zvakare zvinodikanwa! Rangarira, iri rinenge zuva rimwe chete, kwete ese manomwe. Kwemazuva matanhatu asara, isu tinofanirwa kutevedzera kurudziro yaOri Hofmekler, munyori weThe Anti-Estrogen Diet, kuti tidye zvinongedzo zvakaderera zvecheni yekudya.

Izvi zvinoreva kuti unofanira kutsamira pamichero nemiriwo ine yakaderera: michero,,,,,,,, etc. Izvi zvinoreva kuti tinofanira kuwana mapuroteni kubva nyama yemombe uye dairy zvigadzirwa, legumes, nzungu, mbeu.

Chekupedzisira, isu tinofanirwa kusarudza manyuko ehutano emafuta: nyati ruomba ,,,, nzungu nembeu. Kana iwe ukadya izvi zvekudya, kushanda kwechirongwa chekudzidzisa kunowedzera zvakanyanya. Kamwe chete pasvondo, unogona kudya chero chaunoda, usina kana hana, nekuti kukosha kwemaonero edu kuchikafu hakugone kuwedzeredzwa.

Zvakadiniko nenhamba yezvokudya? Kashanu pazuva, katatu, kamwe chete? Kune mhinduro zhinji kumubvunzo uyu. Vamwe varairidzi vekusimbisa muviri uye vezvehutano vanokurudzira kudya zvidiki zvidiki zvishanu pazuva. Ini handigone kubvumirana nepfungwa iyi nekuda kwezvikonzero zviviri.

Kutanga, nguva yakawandisa ichashandiswa pakubika. Vazhinji vedu hatina nguva yekuenda kukicheni iyo kazhinji (iyo pfungwa yekudya kashanu pazuva inogona kutsamwisa). Vagadziri vanonyatsoziva izvi, saka pane yakakura kusarudzwa kweprotein blends uye mabara pamusika. Asi kushandiswa kwezvigadzirwa zvemhando inokahadzika, izvo zvakasangana neakaomarara tekinoroji kugadzirisa, zvinotakura imwe njodzi yehutano.

Chechipiri, kudya zvishanu pazuva hakubatsiri, nekuti hazvibvumidze munhu kuwana zvakakwana: pese paunofanirwa kusimuka kubva patafura nekunzwa kushoma kwenzara. Iwe unenge uchigara uchifunga nezve chikafu, uchitarisira mberi kune chako chinotevera chikafu (icho zvakare chisingakuite kuti unzwe uzere). Ngativei vakatendeseka - isu tese tinoda kudya zvakanaka (hazvisi zvekuzadza dumbu redu kune pfupa; iri pamusoro penzara yakajairika inogutsa).

Mune Iyo Anti-Estrogen Kudya uye Iyo Warrior's Kudya, Ori Hofmekler anonyora kuti chakavanzika chekudya kwakanaka ndiko kudya kamwe chete kukuru pazuva. Zvirinani kana kuchazove kudya kwemanheru (apo matambudziko ese nekushushikana kwasara kumashure). Mushure mezvose, zvakanaka sei mushure mekushanda zvakaoma kwezuva kuuya kumba uye kudya kwemanheru kwakanaka.

Asi izvi hazvireve kuti isu tinofanirwa kugara pakudya kwekudya kwezuva rose - kashoma chero munhu achakwanisa kutsungirira kudya kwakadaro kwenguva yakareba. Pane zvinopesana, zuva rose iwe unoda kuronga nguva dzose snacks: cocktails, saladi nenzungu, michero, miriwo - chero zvigadzirwa kubva pazasi link yeketani yezvokudya iyo inobatwa nyore nyore nemuviri. Iyo nzira yekugaya inotora simba rakawanda, izvo zvinogona kukonzera kuneta uye kupera simba.

Chikafu chamangwanani chine moyo chingakonzera kudzikisira kuita. Kudya kwemasikati kwakaomarara isarudzo yakanaka… kana ukazogona kumborara kweawa kana maviri. Chete kwekuyedza ndipo paunogona kuona iwe zvakakwana kudya kwako. Mumwe munhu aigara achidya kazhinji, mumwe zvishoma.

Edza kuronga zuva rako kuitira kuti chikafu chako chinovaka muviri chiuye manheru, zvirinani mushure mekudzidzira kwako. Kudya kwemanheru kunofanirwa kunge kuri maawa mashoma usati warara. Kwete kuitira kudzivirira huremu hwakawandisa (iyi ingano), asi kuti usave nezvinetso nekushaya hope.

5. Kudzoreredza

Nekudaro, isu tinosvika kune "mbiru" yekupedzisira yehurongwa hwakawanda hwemuviri - kupora. (Ingori nguva, iwe uchazoda kuzorora mushure mekuverenga chinyorwa chakareba kudaro.) Tinogara munharaunda yakabatikana. Patinonyanya kubatikana, inowedzera nzvimbo yedu yemagariro.

Isu tinozvidza husimbe, kunyange hazvo huwandu hwevanhu vakafutisa munyika yedu huri kukura. Basa rinotipa hupenyu huzere. Asi kugona kunakidzwa nemufaro wayo wese kunotsamira pachirongwa chemuviri chekudzoreredza. Kungofanana nemota inoda kugadziriswa uye kugadziriswa, muviri wedu unoda kuzorora nguva nenguva.

Chikamu chakakosha kwazvo chirongwa chekudzoreredza kurara zvakakwana. Dambudziko rekushaiwa kwekurara rakapararira munyika medu. Hazvisi pasina kuti michina yekofi inotengesa iri pamakona ese. Mukutarisira kwekunyengera hunhu, tinoba hope kubva kwatiri tichishandisa zvinokurudzira zvekugadzira - nekufamba kwenguva, izvi zvinotungamira kumatambudziko neadrenal gland.

Kukosha kwekurara kwakadzama kunokonzerwa nezvikonzero zvakati wandei: chekutanga, isu tine zviroto, izvo zvakakosha kune zvakajairika hutano hwepfungwa uye nepfungwa muyero; chepiri, anti-kukwegura mahormone (testosterone, dehydroepiandrosterone, nhumbu yemimba uye kukura kwehomoni) zvinogadzirwa mumuviri muhuwandu hwakawanda; chechitatu, panguva yekurara mumitumbi yemuviri yekudzoreredza uye kuzadza kwemasimba kunoitika.

Kushaikwa kwekurara chaiko kunowedzera kukwegura (iyo shoma yaunorara, inokurumidza iwe kukwegura). Kurarama kushomeka kwekurara kunokanganisa kwete chete hutano hwedu, asiwo vanhu vakatikomberedza, nekuti isu tinotyaira kwedu hasha uye kusagutsikana kwavari.

Chimwe chezvikonzero chekurara husina kunaka kusakwanisa kubata nekushushikana. Kunobva kushushikana hakusi zviitiko zvinoitika muhupenyu hwemunhu, asi maitiro ake kuzviitiko izvi. Pfungwa yedu ndeyekupomera zvese.

Iwe unofanirwa kugara uchishanda pachezvako kuti udzidze kukurira kusagadzikana. Kufungisisa kwakanyatsokodzera izvi. Kune nzira dzakasiyana dzekufungisisa. Iwe unogona, semuenzaniso, kudzidzira qigong kana tai chi. Kana kungofamba famba neguta, uchiona kufema kwako.

Iwe haufanire kugara munzvimbo yejotus uye kudzokorora mantras; Semuenzaniso, mushure mekurovedza muviri kana ndisati ndarara, ndinoenda kunofema mweya mutsva, uye zvakare kuteerera mimhanzi yakadzikama.

Ipo mimhanzi ichirira, ndinotura mafemo nemumhino dzangu. Panguva yekufungisisa kwakadai, ndinenge nguva dzose ndinobatwa nehope, uye pandinomuka, ndinonzwa kuwedzera kwesimba. Kufungisisa haisi chirevo chemafashoni. Vanhu vakangwara vanga vachishandisa iyi nzira kwezviuru zvemakore. Ndinokurudzira munhu wese kuti ashandise kufungisisa mune yavo yekudzidzira maitiro.

Pane chimwe chinhu chinoshanda chechirongwa chekudzoreredza - kukwiza muviri. Iko kushambadza kwakanaka kwevhiki nevhiki kunoita zvishamiso zvemuviri wedu uye zvakare kunatsiridza hutano hwese. Kana iwe uchiona zvichidhura kushanyira iyo yekumisikidza imba vhiki rega rega, unogona kuzviita kamwe chete pasvondo mbiri. Muzviitiko zvakanyanyisa, unogona kuenda kuna masseur kamwe chete pamwedzi. Kana sarudzo iyi yakanyanya kudhura kwauri, siya tambo yeTV uye nharembozha… kana tsvaga basa riine muhoro wakakwirira.

Iko kunaka kwemassage kunoenderana neyanyanzvi anozviita; iwe ungatofanira kushanyira akati wandei maseru parlors kusvikira iwe wawana yako masseur. Nyanzvi inokodzera inoita musangano wekusimbisa muviri uchifunga nezvehunhu uye zvishuwo zveumwe mutengi.

Chinhu chekupedzisira chechirongwa chekudzoreredza - icho chisingadhuri dhiza - kufema kwakadzika. Ukangonzwa kunzwa kuwedzera kwekushushikana, tanga kufema zvakadzika. Pane kuverenga zvishanu, fema nemumhino dzako, bata mweya wako kwemasekondi gumi, wobva waburitsa mweya uchiverenga mashanu. Edza kufema zvishoma nezvishoma uye zvakanyanya, uchibata mweya wako kwenguva yakareba sezvazvinogona.

Sezvakataurwa nemugadziri wemuviri anozivikanwa Steve Reeves, kufema kwakadzika kunowedzera huwandu hwehomoni yemufaro - epinephrine. Munhu anokwira kumusoro pasina zvinokurudzira zvekunze. Mune mhuka, izvi zvakaiswa pasi padanho rekuda, vanogara vachifema zvakadzama.

Sezvandinonyora izvi, imbwa yangu Mona yakarara pasi pasi uye ichiita "kufema yekurapa" chikamu; kufema kunoitwa nekufambisa dumbu kwete chipfuva. Mona anogara achifema zvakadzika. Mumamiriro ekumanikidza, munhu anodzora kufema kwavo. Hazvina kunaka. Iko kunetseka mumuviri kunongowedzera. Unofanira kugara uchifema zvakadzama uye zvakasununguka.

kugumisa

Saka isu takatarisa muchidimbu chirongwa chedzidziso chemuviri! Kana mumwe munhu waunoziva akamboda kuita kugwinya, rega iye averenge ichi chinyorwa. Uye nekukuyeuchidza iwe kuti hapana mvura inoyerera pasi pebwe rekunyepa.

Hukuru kugwinya kwemuviri hachisi chinhu chakaoma: chinhu chikuru kuziva nguva yekumira. Chirongwa chakadzikama chekurovedza muviri chinovakirwa paShongwe Shanu dzeKusimba. Vaka mhasuru dzako, simbisa moyo wako nemapapu, gadzira kufamba, idya chikafu chine hutano uye usakanganwa kuzorora zvakanaka. Iyo ngano iri nyore kutaura, asi iyo hondo haisi nyore kuita. Zvigadzire chinangwa; uye tanga kufamba uchienda kuzviwana nhasi.

Read more: