Mukati
Kuti uderedze huremu, simbisa mhasuru uye kubvisa mafuta akawandisa kwete hazvo kugara uchishanyira nzvimbo yekurovedza muviri. Kuti uwane muviri wako muchimiro chakaringana uye mumba. Govera kudzidzira kumba kwevasikana vane chirongwa chekurovedza muviri uye matipi ezvekurovedza muviri ekuremerwa uremu.
Uye kana iwe uchifunga kuti kurovedzwa kunoda kunyorera kukirabhu yekusimbisa muviri kana michina inodhura, hazvisizvo. Kuti unyatso dzidzisa muviri wako pamba uine mashoma zvishandiso.
Kudzidzisa kumba kwevasikana: maficha
Exercise chirongwa chevakadzi icho chinopihwa pazasi ndiyo yakanaka sarudzo kune avo vanoda kutanga kudzidzira kumba. Nekudaro, izvi zviitwa zvinobatsira kwete chete kune avo vanoda kuonda, asiwo kune avo vanongoda kuomerera kune hupenyu hune hutano. Kune zvakawanda zvidzidzo nezve zvakanakira kugara uchiita maekisesaizi: izvi zvinoshanda pakuvandudza kweiyo yemoyo system uye kudzikisira njodzi yezviitiko zvekushungurudzika, uye kudzivirira kwezvirwere zvakaita seshuga, gomarara uye sitiroko.
Kunyangwe iwe ukaremerwa nebasa uye nenyaya dzemhuri, maminetsi makumi matatu ekugwinya kakawanda pavhiki anogona kugara ari. Kunyanya kana iwe ukaronga inoshanda kurovedza pamba. Kana iwe waifunga kudzidzira kumba kwevasikana chiitiko chidiki, edza chirongwa chedu chekurovedza muviri chekudzora uremu uye mhasuru yetoni yemuviri wese uye uwane toni uye kuonda muviri.
Nei uchifanira kutarisisa kugwinya kwemusha? Ndezvipi zvakanaka nezvakaipa zvekudzidziswa kumba kwevasikana zvichienzaniswa nekushanyira kirabhu yekusimbisa muviri?
Zvakanakira kudzidziswa kumba:
- Iwe unochengetedza nguva munzira yekumitambo horo.
- Hapana chikonzero chekugadzirisa kune iyo purogiramu yechikwata chemuviri.
- Iwe unochengetedza mari pakutenga kwekunyorera.
- Kuita imwe yepfungwa kugadzikana, hapana munhu ari kukutarisa uye haakonzere kusagadzikana.
- Iwe haufanire kutenga yakasarudzika zvipfeko zvemuviri, iwe unogona kuita kumba t-shati uye zvikabudura.
- Kune vanaamai vadiki pazororo rekubereka kudzidziswa pamba ndiyo nzira chete yekubuda, kana zvisiri pamwe nekusiya mwana.
- Mhando dzakasiyana dzekupedza vhidhiyo mapurogiramu uye maitiro ekudzidzira kumba kwevasikana akasiyana uye anoshanda.
- Iwe unenge uine padhuze yekugezesa kana yekugezesa nezvose zvinodiwa zvishongedzo.
- Iwe unogona kuita mangwanani-ngwanani basa risati rasvika kana manheru manheru mushure mekushanda.
Nezvayakaipira kudzidziswa kumba:
- Iko hakuna murairidzi anozopa nzira chaiyo yezvirovedzo.
- Pamba pane michina yakasiyana siyana uye zvimwe zvekushandisa zvinofanirwa kutengwa.
- Iwe unozofanirwa kufunga uye kugadzira seti yemitambo kana kutsvaga chirongwa chakakodzera.
- Zvekudzidziswa kumba, vasikana vanofanirwa kuve nechikurudziro chakasimba chekudzidzira, hapana "podpisyvat" divi risingazodaro.
- Kumba zvakawandisa zvinokanganisa zvinogona kudzikisira kurovedza muviri: imba, mhuri, inoda kutariswa, chishuwo chekuzorora kana kusecha paInternet, nezvimwe.
Nekudaro, iko kurerukirwa uye kunyaradzwa kwekudzidzira kumba kunopfuura iro diki runyorwa rwezvakaipa. Zvese zvaunoda kuti ubate pamba ndeye kugadzira diki diki yenzvimbo mufurati, kupa 30-60 maminetsi echirongwa chechidzidzo chekurovedza muviri uye kutanga kudzidzira.
Zvishandiso zvekudzidziswa kumba
Yekuonda uye kurema kwemuviri iwe unogona kuita kumba usina zvimwe zvekushandisa. Exercise uremu inokupa iwe yakanaka yekurovedza muviri uye inobatsira kushanda yepakati tsandanyama uye kumhanyisa maitiro ekuderedza uremu. Nekudaro, ye bpamusoroLisa kusiyanisa kudzidziswa, zvinodikamwa kuve neakadzika dumbbells: iwo anonyanya kubatsira pakuita simba rekurovedza muviri. Kuwedzera kune dumbbells, iwe ungangoda chigaro, mubhedha kana tafura yemubhedha kune kumwe kurovedza muviri, uko kunoda rutsigiro.
Kana iwe uine zvimwe zvekushandisa pamba kana uine mukana wekuzvitenga, izvi zvinokubatsira kusiyanisa zviitwa uye kuwedzera kushanda kwekudzidziswa. Zvisinei, dumbbell ndiyo yakakosha midziyo, inozove inokwana kuzara kwemuviri muviri kumba kwevasikana. Izvo zvinodawo kuve nemugoti kana Mat pasi kana iwe uine yakaoma kana inotonhora pasi.
Ndezvipi zvinyorwa zvinogona kutengwa:
- Zviyereso: iyo yekutanga hesera, pasina iyo isina mutengo, hapana kudzidziswa simba repamba.
- Fitness rabha bhendi: chinonyanya kufarirwa michina munguva dzichangopfuura nguva, chakanakira zvidya nemagaro.
- Mat: yakakosha michina inodiwa kune ingangoita zvese kudzidziswa kumba.
- Fitball: bhora rakatenderedza remimba yekudzidzira uye kusimudzira kwekudzikamisa mhasuru yemudumbu.
- Tubular expander: yakanakira kudzidzisa maoko, mapendekete uye musana.
- Elastic tepi: inobatsira kwazvo pakusimbisa masimba uye kutambanudza.
- Massage roller yekudzosera mhasuru mushure mekunetsa kwekuita maekisesaizi uye kuzvidzora-wega.
- TRX: kurovedza kushanda pamba.
Kana iwe uine ellipsoid, treadmill kana bhasikoro murairidzi, inogona kunyatso shandiswa kune cardio Workout. Asi kana usingafanire kutenga zvekushandisa zvekurovedza muviri hazvidiwe. Cardio unogona kuita pasina zvimwe zvekushandisa, iine huremu hwemuviri wake.
TOP 30 akanakisa cardio kurovedza kumatunhu ese
Nekudaro, kuitira kudzikamisa moyo uye kudzidziswa kunoshanda kuti utaure muviri waunogona kuita pasina mimwe michina, iine huremu hwemuviri wake. Kuti uwane simba rekudzidzira iwe unoda dumbbells kubva pa1 kg kusvika pa10 kg zvichienderana nekugona kwako uye zvinangwa.
Kana iwe uri kuronga kudzidzisa kumba, zvirinani kutenga zvigadzirwa zvinokanganisa dumbbells:
Kudzidzira kumba kwevasikana: mitemo
1. Nguva dzose chero kurovedza muviri kunofanira kutanga nekudziya-up (7-10 maminetsi) uye kupedzisa nekutambanudza (5-7 maminetsi). Uyu mutemo unosungirwa waunofanira kugara uchiyeuka. Wona yedu yekudziya-kumusoro zviitwa uye kutambanudza:
- Kudziyirwa usati waekisesaiza: kurovedza muviri
- Kutambanudza mushure mekurovedza muviri: kurovedza muviri + chirongwa
2. Usasimbisa muviri uine dumbu rakazara. Kurovedza kunofanira kutanga mukati maawa 1-2 mushure mekudya kwekupedzisira.
3. Kwemaawa 1.5-2 usati wadzidzira, unogona kutenga chikafu chakazara. Kana izvi zvisingaite, saka gadzira chidiki chemakabohydrate chimedu maminetsi makumi mashanu- makumi matanhatu pamberi pechidzidzo. Maminitsi makumi matatu mushure mekurovedza muviri zvirinani kudya chidiki chidiki cheprotein + makabhohaidhiretsi (semuenzaniso, 100 g yekottage cheese + Apple kana 1 scoop whey protein nemukaka). Asi kutsvedza chinhu chakanyanya kukosha, kwete izvo zvaunodya usati wadzidzira uye mushure mekushanda uye kuti unodya sei zuva rese.
4. Mukuderedza uremu makumi masere kubva muzana ekubudirira zvinoenderana nezvinovaka muviri. Kana iwe ukadya macalorie akawanda kupfuura ayo muviri wako unokwanisa kushandisa, kunyangwe zuva nezuva kurovedza muviri hakuzokutungamira iwe kuchinangwa. Kune kutanga, unogona kutanga kudya chikafu chine hutano kana kutanga kuverenga macalorie.
Chikafu chakakodzera: maitiro ekutanga nhanho nhanho
5. Unogona kudzidzira mangwanani nedumbu risina chinhu. Iyo kirasi haina kukanganisa maitiro ekudzora huremu, saka sarudza maawa emangwanani, chete kana iwe uchinge wakasununguka kuita mushure mekumuka. Kudya kwemangwanani kunogona kutorwa mumaminitsi makumi matatu mushure mekirasi, kunyanya mapuroteni + carbs.
6. Usakanganwa kunwa mvura. Inwa girazi remvura 20-30 maminetsi usati wadzidzira uye imwe kana maviri magirazi emvura mushure mekudzidzira kwako. Munguva yekirasi, inwa maminetsi gumi ega ega, uchitora maSIP mashoma
7. Iva nechokwadi chekudzidzira mumateki, kwete kukuvadza majoini etsoka. Pfekawo bhurezha remitambo kuchengetedza chipfuva uye zvipfeko zvakagadzikana zvakagadzirwa nemachira echisikigo, izvo zvisingarambidze kufamba. Kana iwe uri kuita iyo yoga, Pilates kana kuita yekuzorora kurovedza pasi, saka shangu hadzina kudikanwa.
Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya
8. Haifanirwe kuremerwa nekudzidziswa, nguva yekutanga yakakwana kuita katatu pavhiki kwemaminitsi makumi matatu. Iwe unogona zvishoma nezvishoma kuwedzera iyo nguva uye kuwanda kwezvikamu: 4-5 nguva pasvondo kwemaminitsi makumi mashanu nemashanu, kana iwe uchida kukwidziridza mhedzisiro.
9. Tinokukurudzira kuti ushandise fitness tracker kuti utarise kurovera kwemoyo, chengetedza huremu hwekurema-kurasikirwa uye kuverenga macalorie akapiswa panguva yekurovedza muviri.
10. Kana iwe uchida kudzikira uremu uye kupisa mafuta, uku uchidzidzira simba, shandisa mwero huremu dumbbells ye 1-3 kg. Kana iwe uchida kuunza tsandanyama uye nekudzisimbisa, shandisa 4-7 kg dumbbells dzepamusoro muviri uye 5-10 kg yemuviri wezasi.
11. Usakanganwa nezvekufema panguva yekurovedza kumba. Kumanikidza exhale yakadzika kuburikidza nemumhino, kufema mweya mumuromo mako. Izvo hazvigoneke kubata mweya wako kana uchiita maekisesaizi.
12. Kuita zvirongwa zvakatsanangurwa zvinoda mwedzi inokwana 1.5-2 uchinge uchiwedzera nguva yekurovedza muviri uye uchiwedzera huremu hwezvidhoma. Ipapo iwe unogona kushandura chirongwa, kuomesa kurovedza muviri kana kuwedzera huremu.
13. Kana iwe uchida kudzikira uremu nekukurumidza, edza kuwedzera iyo yese chiitiko chemuviri masikati: kufamba kana zvekunze zviitiko.
14. Mushure mekunge mawana mhedzisiro yaunoda, unofanirwa kuramba uchigwinya kana uchida kugara wakasimba.
15. Kana uine matambudziko emusana, zvakanaka kuti udzikise kurovedza muviri kunoitwa musana, uchitsiva nemapuranga uye misiyano ye hyperextensive:
Kumba kurovedza muviri kwevasikana: chirongwa chekurovedza muviri
Tinokupa 4 yakagadzirirwa yakagadzirirwa seti yekurovedza muviriizvo zvinokubatsira iwe kudzikisa huremu kana kuunza tsandanyama mutoni zvichienderana nezvinangwa zvako:
- Kumba kwekudzidzira kudzikira kwehuremu kwevanotanga uye vanhu vane huremu hwakanyanya
- Kumba kwekudzidzira kudzikira uye kurasikirwa kwemafuta
- Kumba kurovedza kwemhasuru toni uye kudzora mafuta emuviri
- Simba kudzidziswa pamba kusimbisa mhasuru uye seti yemhasuru.
Musiyano wega wega unopa chirongwa chezviitwa zvemuviri wese kwemazuva matatu. Iwe unogona kuita katatu pavhiki kana kupfuura kazhinji, ingo chinja 3 kurovedza pamwechete.
Workout kumba kwevanotanga
Kana iwe uchitsvaga yekudzidzira kumba kwevasikana vari kutanga kugwinya kana vane huremu hwakakura, isu tinokupa iwe yakapusa chirongwa chekurovedza muviri kune vanotanga. Inosanganisira yakaderera rovera cardio uye simba zviitwa zvisina michina. Ita maekisesaizi katatu pavhiki kwemaminetsi makumi maviri nemakumi matatu kwemwedzi 3-20 uye fambisa kune chirongwa chakaomarara uye zvishoma nezvishoma ugozadza kurovedza muviri zvakanyanya.
Yakagadzirira kurovedza kwevanotanga: kurovedza muviri + chirongwa
Zvekudzidzisa isu tinoshandisa iyo dunhu: chiitwa chega chega chinoitwa kwemasekondi makumi matatu + nemasekondi makumi matatu zorora wozoenderera mberi nekurovedza kunotevera. Mushure mekupera kweround isu tinomira kwemaminetsi maviri uye kutanga denderedzwa zvakare kubva pachiitwa chekutanga. Dzokorora chiitwa muzvikamu zvitatu (kutanga, unogona kuita 1-2 madenderedzwa, tarisa kune hutano hwako). Kana kurovedza kwacho kukaitwa pamativi maviri, wobva waita masekondi makumi matatu, kutanga kune rumwe rutivi uye 30 masekondi kune rimwe. Imwe neimwe lap inokutora iwe ingangoita 30-7 maminetsi.
Day 1
1. Mutsiva
2. Kusimudza gumbo (kumativi ese)
3. Static tambo (unogona kupfugama)
4. Vatambi
5. Gumbo rinosimudza mubridge
6. Bata makumbo
Day 2
1. Simudza mabvi pachipfuva
2. Peta-squat
3. "Imbwa inovhima"
4. Kubereka maoko nemakumbo
5. Kuunza hudyu-kurara (pamativi ese)
6. Bhasikoro
Day 3
1. Kukwidza makumbo
2. Kupuruzira kwemakumbo mune yakatarisana bracket
3. Lateral lunge (kumativi ese maviri)
4. Kufamba nemaoko ekuberekesa uye zahlest Shin
5. Rutivi rwegumbo rinosimudzwa pamakumbo mana (pamativi ese maviri)
6. Russian monyorora
Kumba kwekudzidzira kudzikira uye kurasikirwa kwemafuta
Kana iwe uchitsvaga yekudzidzira kumba kwevasikana vanoda kuonda uye vane hushoma hushoma ruzivo rwemuviri, isu tinokupa iwe yakaoma yekudzidzira yekupisa mafuta zvinoenderana necardio uye kurovedza kune toni mhasuru. Mune chimiro ichi, kurovedza pamba haudi zvimwe zvekushandisa.
Kune makirasi zvakare shandisa dunhu: chiitwa chega chega chinoitwa kwemasekondi makumi mana + masekondi makumi maviri kuzorora wozoenderera mberi nekurovedza kunotevera Mushure mekupera kweround isu tinomira kwemaminetsi 1-2 uye ndokutanga denderedzwa zvekare neyekutanga kurovedza muviri. Dzokorora chiitwa 3-4 denderedzwa (iwe ungangoda kutanga kuita 1-2 madenderedzwa, tarisa kune hutano hwako). Kana kurovedza kwacho kukaitwa pamativi maviri, kumhanya kutanga mune imwe nzira uyezve imwe. Bheji rimwe nerimwe rinokutora maminetsi masere.
Day 1
1. Kumhanya nekusimudza mabvi akakwirira
2. Kufamba mapapu kuenda kumberi
3. Kumuka kwemaoko mutambo
4. Skiing
5. Kusimudza gumbo kudivi (kumativi ese)
6.Kumonyanisa kudivi rerutivi (pamativi ese maviri)
Day 2
1. Kusvetuka kubereka maoko nemakumbo
2. Bulgarian lunge (kumativi ese maviri)
3. Superman
4. Jogging yakatwasuka
5. Max gumbo (pamativi ese maviri)
6. Vanokanganisa mutambo
Day 3
1. Lateral kusvetuka
2. Kusimuka pachigaro negumbo rakasimudzwa (kumativi ese)
3. Kushambira
4. Kusvetuka netambo nekusimudza makumbo
5. Simudza makumbo mudenga (kumativi ese maviri)
6. - Bata bhanhire
Kumba kurovedza kwemhasuru toni uye kudzora mafuta emuviri
Kana iwe uchitsvaga yekudzidzira kumba kwevasikana vasina kunyanya kufuta, asi ini ndoda kuunza muviri mutoni, tinokupa iwe seti yemitambo yekusimbisa mhasuru uye kuderedza mafuta. Kusiyana nemufananidzo wapfuura, denderedzwa rinongova neyekurovedza muviri chete, mamwe maekisesaizi anoitirwa kutamisa mhasuru uye kubvisa nzvimbo dzine dambudziko. Iwe unozoda 2-5 kg dumbbells
Exercise yakafanana neyakatenderera Robin: chiitwa chega chega chinoitwa kwemasekondi makumi mana + masekondi makumi maviri kuzorora wozoenderera mberi nekurovedza kunotevera Mushure mekupera kweround isu tinomira kwemaminetsi 1-2 uye ndokutanga denderedzwa zvekare neyekutanga kurovedza muviri. Dzokorora chiitwa 3-4 denderedzwa (iwe ungangoda kutanga kuita 1-2 madenderedzwa, tarisa kune hutano hwako). Kana kurovedza kwacho kukaitwa pamativi maviri, kumhanya kutanga mune imwe nzira uyezve imwe. Imwe neimwe lap inokutora iwe ingangoita 7-8 maminetsi.
Day 1
1. Sumo squat ine dumbbell
2.Kudhonza zvidhoma mubhawa
3. Magaro nekusvetuka
4. Pushups (pamabvi)
Read more: Nzira yekudzidzira kuita Push-UPS?
5. Maketeni mudenderedzwa (pamativi ese maviri)
6. Kumonyoroka kaviri
Day 2
1. Lunge munzvimbo (pamativi ese maviri)
2. Kubereka maoko nema dumbbells muderere
3. Mabhebhi
4. Squat nemasokisi ekukwira
5. Plank Spiderman
6. Kumonyanisa kune rimwe divi (pamativi ese maviri)
Day 3
1. Mapapu ane diagonal (ane madhibheri)
2. Padivi rerutivi (pamativi ese maviri)
3. Svetukira mune yakafara squat
4. Lateral lunge (kumativi ese maviri)
5. Dzorera pushups
6. Chigero
Simba kudzidziswa pamba kusimbisa mhasuru uye kukudziridza simba
Kana iwe uchida kusimbisa mhasuru, kukudziridza simba uye kugadzirisa kugadzirwa kwemuviri, kukupa iwe kudzidziswa kwesimba kwevasikana kumba. Ichi chirongwa chinosanganisira kudzidziswa kwesimba ne dumbbells. Ita maekisesaizi yakatarwa nhamba yemaseti uye reps (semuenzaniso, 4 × 10-12 yemana maseti e 4-10 reps). Pakati pekuisa zororo 30-60 masekondi pakati pekurovedza zororo 2-3 maminetsi.
Yakagadzirira simba kudzidziswa: kurovedza muviri + chirongwa
Kana iwe uchida zvinobudirira kushanda pamusoro pemhasuru, huremu hwemakomba iwe unofanirwa kutora izvi kune yazvino iteration munzira iyi yakaitwa pakanyanya kunetseka (kubva ku5 kg uye pamusoro). Kana uine chete dumbbells akareruka, saka ita bonhuwandu hukuru hwekudzokorora (semuenzaniso, 15-20 kudzokorora), asi mune ino kesi, iko kudzidziswa harisi simba uye gyrosigma.
Kune akasiyana maekisesaizi anoda akasiyana huremu dumbbells. Zvekudzidzisa iwo madiki masumbu mapoka (maoko, mapendekete, chifuva) huremu dumbbells inoda zvishoma. Zvekudzidziswa akakura mhasuru mapoka (kumashure, makumbo) anofanirwa kutora huremu hwakawanda. Simbisa kuti kukura kwemhasuru kunoda huremu hwakawanda uye koriori yakasara. Asi kunatsiridza kunaka kwemuviri uye kukwirisa kudiki dumbbells gumi makirogiramu uye kudzidziswa kwakajairika.
Day 1
1. Pushups (kubva pamabvi): 3 × 10-12
2. squat ine dumbbells: 4 × 10-12
3. Dumbbell bhenji yekudhinda yechipfuva: 3 × 12-15
4. Mberi mbichana: 4 × 8-10 (gumbo rega rega)
5. Bhenji rinodhindisa triceps: 3 × 12-15
6. Bata makumbo: 4 × 15-20
Day 2
1.Kukanda dumbbells muderere kwemusana: 5 × 10-12
2. Vakaurayiwa: 4 × 10-12
3. Kusimudza kwemaoko pane biceps: 3 × 12-15
4.Side lunge: 4 × 8-10 (rimwe gumbo)
5. Dumbbell bhenji yekutsikirira pamapfudzi: 3 × 12-15
6. Gumbo rinosimudza: 4 × 15-20
Day 3
1. Dzorera pushups: 3 × 10-12
2.Sumo squat ine dumbbell: 4 × 10-12
3. Mapfumo ekumashure: 4 × 8-10 (gumbo rega rega)
4. Kusimudza dumbbells kumapfudzi emapfudzi: 3 × 12-15
5. Kubereka maoko nema dumbbells paunenge wakarara pachipfuva: 3 × 12-15
6. Kufamba mubhawa: 2 × 10-15 (mativi ese)
For gifs inobvuma youtube zviteshi: mfit, Linda Wooldridge, mapfupi-masiketi_fitness, Rarama Musikana Akakodzera, nourishmovelove, Rarama Musikana Akakodzera, Jessica Valant Pilates, Linda Wooldridge, FitnessType, Puzzle Fit LLC, Christina Carlyle.
Kana iwe uchida kuita pane yakapedzwa vhidhiyo yekudzidzira uye gadzira chirongwa chekurovedza muviri, wozotarisa pa:
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yeakanakisa
Kana iwe uchida Kuwedzeredza uku kurovedza nemamwe maekisesaizi, iwe uchaona:
- Wepamusoro makumi mashanu ekurovedza muviri kwedumbu rakadzika
- Wepamusoro makumi mashanu emitambo yekudzidzira yemakumbo mashoma
- Wepamusoro makumi mashanu emitambo yekurovedza matako ane toni
- Wepamusoro makumi maviri ekurovedza muviri kwemaoko mashoma
Vakadzi vazhinji vanodavira kuti kudzidzira kumba kwevasikana hakuna zvakunobatsira maererano nekudzora uremu uye kubvisa huremu hwakawandisa. Nekudaro, kana uchikwanisa kuvaka bhizinesi, rovedza nguva dzose uye usazvipe pachako mabhureki, iwe unozokwanisa kukurumidza kupinda mune yakanaka chimiro kunyangwe kumba.
Kune vanotanga, kutsvedza