Maitiro ekuchenesa mativi: epamusoro 20 mirawo + makumi maviri ezvakanyanya kurovedza muviri

Imwe yenzvimbo dzakaomesesa kubvisa nzvimbo dzine matambudziko vasikana vanoonekwa sedivi kana sekudanwa kwavanoitwa, "maziso echiuno." Ehezve, kupeta kwemafuta ayo asingatarisi kutarisa mukati mezvipfeko, anogona kutsamwisa munhu wese. Nhasi tichataura nezve yakatemwa mirawo yekubvisa Boca mumba kana mujimu.

Maitiro ekubvisa Boca mumba kana mujimu

Maitiro ekubvisa mativi pane imwe yakakosha kuomarara. Hapana masimba esimba haazokubatsire kubvisa zvakapetwa zvakapetwa pamativi. Icho chokwadi chekuti basa rekusimbisa mhasuru mune ino harina basa, kana risingakuvadze. Chinangwa chako chikuru mukurwira nezvishwe muchiuno bvisa mafuta anoda kuunganidza mudumbu nekuda kwezvakanaka zvemuviri wechikadzi nemabasa ekubereka. Maekisesaizi ekuchenesa mativi haashande. Asi zvino zvekuita? Edza kunzwisisa.

Izvo zviviri zvakakosha zvinhu izvo zvinokubatsira iwe kubvisa mativi uye kubvisa matabhu pachiuno:

  1. Chikafu chakakodzera
  2. Nguva yekudzidziswa

Chekutanga nhanho: simba

Chero chero kuonda uye kudzikiswa kwemafuta muzana mumuviri nguva dzose zvinotanga nekudya. Kwete kudzidziswa, kwete kurovedza muviri nehutano. Saka kana iwe uchida kubvisa mativi kuti ubvise nzeve, kudzikisa chiuno nedumbu, saka unofanirwa kufunga nezvekudya kwako.

Mazano gumi epamusoro ezvekudya zvinovaka muviri:

  1. Bvisa pane yako menyu makarhydrohydrate anokonzeresa anopinza mashuga muropa reropa, achikonzera kugara uchinzwa nzara uye kunobatsira kuunganidzwa kwemafuta anoiswa munzvimbo yechiuno. Chekutanga uye chakakosha ndechekuti: chingwa chichena, zvigadzirwa zvehupfu zvinogadzirwa neupfu chena, shuga, masiwiti eindasitiri, confectionery, mabhisikiti, rolls, crackers, hot cereal, French fries, anenge ese mamenu mumaresitorendi ezvekudya zvinokurumidza. Kunze kwekudya kwekutsanya carbs - uyu mutemo wakapusa uye unoshanda uyo unobatsira iwe kubvisa mativi uye kudzikisa dumbu. Kurumidza makabhohaidhiretsi anowanzoiswa munzvimbo dzakachengetedzwa dzechisikwa (vasikana vanowanzoisa chiuno nezvidya zvevarume dumbu).
  2. Kana kukurumidza carbs kuri nani kudzikisa mukudya, iyo yakaoma makabhohaidhiretsi, nekusiyana, inofanirwa kuve hwaro hwekudya kwako. Complex makabhohaidhiretsi haakonzeri spike yeshuga yeropa uye inopa kuzadza kwenguva refu. Kana iwe uchimbonzwa nzara uye chishuwo chekudya, zvingangoita kuti urikushayikwa mukudya kwemakarobhahydrate akaomarara. Uye zvakare, akaomarara makabhohaidhiretsi asina kukura haigoneke uye tsigiro rutsigiro iyo inopihwa neprotein, asi nekubatana kwakananga kwemakabohydrate. Makompidhihydrate akaomesesa ndeaya: zviyo zviyo, mupunga wezviyo, pasta kubva durum gorosi, zvigadzirwa zvebhinzi, chingwa chegorosi, miriwo isina sitachi. Chero zvazvingaitika usabvisa makabhohaidhiretsi kubva mukudya! Iwe hauzove nesimba, hapana chakajairika metabolism.
  3. Zvishoma nezvishoma zvinosanganisa kune kudya kwako kudya kunovaka muviri. Semuenzaniso, panzvimbo yemaswiti ekuisa mumenu yezvibereko nemichero yakaomeswa, panzvimbo yemucheka muchena - mupunga wakasviba, panzvimbo yechingwa chena - gorosi rakazara, panzvimbo pemachipisi embatatisi - nzungu, panzvimbo yemafuta ane nyama - kuonda, pane mayonnaise sekupfeka - yogati kana mafuta omuorivhi pachinzvimbo chekudya zvakakangwa zvakabikwa kana kupiswa. Kutanga kudya zviyo zvezviyo, nyemba (bhinzi, nyemba, nhova), miriwo mitsva uye yakabikwa.
  4. Edza kudya 5-6 kanomwe pazuva muzvikamu zvidiki. Kutanga, idzo huru nhatu chikafu: Kudya kwemangwanani (mukati meawa rimwe mushure mekumuka), masikati (pakati pezuva), kudya kwemanheru (2-3 maawa asati arara). Kechipiri, chimwe chidya pakati pekudya kukuru masikati.
  5. Zvirange pachako kuKudya kwemangwanani kwezuva nezuva. Kudya kwemangwanani kunomutsa muviri uye kunokonzeresa maitiro emagetsi. Chakanaka chine moyo Kudya kwekuseni, chakapfuma mumahydrohydrate akaomesesa, chinoderedza njodzi manheru "Zagora" uye pakupedzisira inobatsira kuonda. Chikafu chamangwanani chakakodzera chingave porridge (oatmeal, buckwheat, bhari, bhari, mapira), uko pane sarudzo yako iwe yaunogona kuwedzera mukaka, michero, michero yakaomeswa, michero, huchi, nzungu.
  6. Pane mushure me18: 00 inogoneka! Asi zvinodikanwa kuti kudya kwemanheru kwaive maawa 2-3 nguva yekurara isati yasvika. Hwaro hwekudya hunofanirwa kunge huri protein. Semuenzaniso, chikafu chemanheru chakakwana chichava cottage chizi / chizi casserole, nyama / hove nemiriwo (ndoda nyama chena kana hove chena), mazai ane miriwo. Hafu yeawa nguva yekurara inogona kunwa girazi remafuta.
  7. Inwa mvura yakawanda, zvinobatsira kukanganisa nzara uye kuramba wakaguta. Uye zvakare, kunwa mvura yakakwana kunovandudza mamiriro eganda uye nzira yekugaya. Paavhareji, zvinokurudzirwa kunwa kanenge 1.5 litita emvura yakachena pazuva.
  8. Deredza doro, izvo zvinochengeta mvura uye chikafu zvinokanganisa kuparara. Nepo kuonda kuri nani kudzivirira kunyange waini tsvuku.
  9. Chikafu chinonaka chakanaka iApple girini. Kunzwa nzara? Tora Apple girini, inogara iri iwe yaunofanirwa kuve nayo (bhegi kana kumba patafura). Kana iwe usiri kuda Apple, saka hauna nzara. Saka unozvirumura kubva mukushandisa zvisina musoro kwesweets uye chikafu chisina kudya.
  10. Kana iwe uchida kudzikira uremu uye kuchenesa mativi, uye kuchengeta uye kushandisa zvachose, wobva wasarudza sisitimu yemagetsi yauchakwanisa kunamatira hupenyu hwake hwese. Basa rako hakusi kutsvaga chikafu chakakodzera uye nekuchinja rako dhayeti uye tsika dzekudya kuti udye zvakanaka uye zvakaenzana. Izvi zvakakosha kwete chete kwekudzikira uremu asi kune hutano hwako.

Izvo zvakakosha kuti uverenge nezve chikafu:

  • 10 matanho akareruka kune kudya kwakakodzera
  • Zvese nezve kushomeka kwekoriori uye maitiro aungaite
  • Zvakareruka uye zvakaoma makabhohaidhiretsi: izvo zvaunoda kuziva
  • Nei uye sei kuverenga macalorie: manyore

Kunyangwe neyakagwinya kugwinya kuti uderedze huremu pasina chikafu chinorambidzwa zvinenge zvisingaite. Tongere wega, paawa ye cardio kurovedza muviri pane zvine mwero kumhanya iwe unorasikirwa mazana matatu kusvika mazana mana emakorori. Uyu ndiwo mutengo wekapu ine mwero. Kana iwe ukasatarisa chikafu chako, hapana kurovedza muviri, kunyangwe mukumhanya kwakanyanya hakubatsire iwe mukubvisa mativi.

Chechipiri nhanho: kurovedza muviri

Iwe unogona kubvunza: saka, iwe haugone kudzidzisa, asi chete kutevedzera chikafu uye izvo zvinokwana kuchenesa mativi? Ehe, pakuderera kweperesenti yemafuta emuviri uye kubvisa mativi akakwana kuongorora chikafu. Asi nekugara uchirovedza muviri iwe unosvika kune yako tarisiro nekukurumidza zvakanyanya.

Kubatsira kwekudzidzira kudzikisa uremu:

  • kupihwa kwekuwedzera koriori kudyiwa
  • kukurumidza metabolism
  • kupisa mafuta kwemaawa makumi maviri nemana mushure mekudzidzira
  • mhasuru toni uye elasticity yemuviri
  • kuvandudza kugwinya kwemuviri

Wepamusoro gumi matipi ekudzidzisa "kubva kumativi":

  1. Nzira inoshanda kwazvo yekurwisa mafuturu emafuta pamativi ndeaya nguva yekudzidziswa, iyo inosanganisa kurovedza kwecardio uye kurovedza muviri kuti utaure iyo tsandanyama system (cortex). Kurovedza muviri kunofanirwa kuve kwakajairika, zvine hungwaru 3-4 pavhiki kwemaminitsi 30-45.
  2. Kubvisa mativi hazvina maturo kungo dhawunirodha muchina. Iyo abs inoshandisa toni mhasuru pasi pemafuta, asi kudzikisa mativi nedumbu, hazvipe. "Kubva pamativi" inoda kuita rovedzo yenguva yekupisa mafuta.
  3. Kana iwe ukaenda kunzvimbo yekurovedza muviri, pamusoro pekusimbisa simba kuti ubatanidze mune ako ehurongwa hwekudzidzisa pane treadmill, yakamira bhasikoro kana elliptical. Edza kudzidzisa pane imwe nzira yekupindirana yekuchinjisa yepakati uye nekukurumidza kumhanya kwechidzidzo Izvi zvinokubatsira iwe kupisa mamwe macalorie.
  4. Kana iwe urikupinda makirasi eboka, rimwe Troubleshooting sarudza mativi munzvimbo yekutanga cardio Workout uye yekudzidzira nguva. Nekutsva mafuta zviri nani kupa sarudzo kune iwo mabasa ayo anokurumidza kusimudzira kupomba.
  5. Teerera kune iro chiitiko strap. Iyo inoshandisa chikamu chakakura chekorset yemhasuru, nekudaro, ndiyo imwe yehutano kune muviri. Tambo inobatsira kubvisa kusaenzana kwemhasuru, ruramisa chimiro chako, simbisa musimboti uye nemaziso simbisa dumbu uye chiuno. [Pedzisa kudzidziswa kwakavakirwa mabhanhire]
  6. Zvisinei, hapana maitiro ekuzviparadzanisa kubva kumativi, izvo zvinokubatsira kubvisa mafuta munzvimbo ino. Kukotama, kumonyanisa, kumonyoroka, mapuranga epadivi, ayo anonyanya kushanda kune mhasuru dzemudumbu, haabvise mafuta emuviri mumativi.
  7. Iyo hula Hoop ndiyo nzira yakanakisa yekubvisa mativi. Kumonyanisa Hoop kuri nani pane kugara pasofa, asi kana uine sarudzo, zvirinani kushandisa ino yemhando nguva pane cardio pane paHoop. Nekudaro, iri zororo remitoro, semuenzaniso: maminetsi maviri, iwe unotenderera Hoop uye maminetsi maviri kusvetuka tambo kana kuita imwe cardio inoshanda kwazvo.
  8. Pamusoro pezvo, muviri unorasikirwa nehuremu hwakazara uye musimboti wayo wakasarudzika unowanzo kuverengerwa majini. Saka kana nzvimbo yako huru yedambudziko - chiuno, uye kudzikira huremu zvinorema uye huremu huripo hunogona kunge huchiiswa mafuta.
  9. Kumhanyira kunze uye nekukurumidza kufamba zvakare akasarudzika sarudzo dzekurovedza dzinozobatsira iwe kurasikirwa chiuno uye kurasikirwa uremu muGeneral. Kana iwe uri kuronga kurovedza muviri, zvirinani edza kuwedzera zviitiko zvezuva nezuva: iwe paunonyanya kufamba uye kufamba, uchideredza iyo nguva yekungoita kutandara.
  10. Kudya uye kudzidziswa kwecardio ndiyo nzira huru dzekurasa marara pachiuno. Mushure mezvose, kana makumbo, maoko uye kunyange dumbu, tinogona kushandura zvakajairika simba zviitwa, saka "Pombi padivi" hazviite.

Nzira yekuderedza uremu chete mumativi? Muchokwadi, munzira ipi neipi. Boca harisi mhasuru uye mafuta, saka zvazvinoita pavari kubva parutivi rwekunze hazvigoneke. Saka zvese zvaunoda kuti uite kudzikisa muzana yemafuta emuviri nezvirambidzo zvekudya uye kugara uchirovedza muviri.

Chidiki Chiuno Workout (10 Mins)

Chirongwa chekurovedza muviri, kubvisa mativi

Ipa kudzidziswa kuchakubatsira iwe kubvisa mativi kudzikisa chiuno uye kubvisa dumbu. Muchiitiko ichi zvinofungidzirwa kuchinjanisa cardio kurovedza kuwedzera kurova kwemoyo uye kupisa macalorie uye kurovedza kwemhasuru corset kuita nemaziso kuvandudza dumbu uye chiuno. Isu tinosimbisa kuti kurasikirwa kwemafuta emuno ipfungwa yakati wandei, saka, kudzidziswa uku kunovavarira kusanganisira kuonda uye kurira kwemuviri wese.

Yese yekudzidzira nguva ndeye 40-45 maminetsi. Iwe wakamirira 2 kutenderera kwemaminetsi makumi maviri, pakati pekutenderera, zorora 20 mineti. Denderedzwa rega rega richava gumi rekudzidzira iro rinodzokororwa kaviri.

Iyo General scheme yekudzidzisa:

Dzidzira kutenderera kunoitwa maererano nechirongwa.

Kana usiri kukwanisa kudzidzisa maminetsi makumi mana (kana iwe uri wekutanga), wozogovanisa Workout muzvikamu zviviri zvemaminitsi makumi maviri, kureva kuti zuva rimwe ita denderedzwa rekutanga, kana kuti denderedzwa repiri. Chinhu chakanyanya kukosha kumashandisirwo e cardio akabatanidzwa nemaexercise emakwati, nekuti iko kusanganisa iyi ndiyo nzira chaiyo yekupisa macalorie nemafuta. Usati waekisesaiza iwe unofanirwa kuita iyo yekurovedza muviri.

Kangani kuita chiitwa:

Onawo:

Kutenderera kwekutanga kwekurovedza muviri

Munharaunda ino uchawana zviitwa gumi zvinoitwa maererano nechirongwa: masekondi makumi mashanu anoshanda, masekondi gumi nemashanu zororo (kumberi) kana masekondi makumi matatu anoshanda, masekondi makumi matatu kuzorora (vanotanga). Dzidzira kutenderera kunodzokororwa mumatenderedzwa maviri, pakati pematenderedzwa, zorora kwemaminetsi 10-45.

1. Kusvetuka kubereka maoko nemakumbo

Maitiro ekuita: kuita kusvetuka nekusimudza makumbo, kumira wakamira nemakumbo pamwe chete, maoko pamwe chete nemuviri. Kutanga panguva imwechete kufamba kwakapinza kusimudza maoko kuburikidza nemapati kumusoro uye kutambanudza makumbo ake mukusvetuka. Gadzira zvinyoro-nyoro kumhara pazvigunwe, kumbopfugama mabvi.

Sei: Ichi chiitiko chakakurumbira chemoyo, uye chimwe cheanonyanya kushanda pakurasikirwa nehuremu. Kurovedza muviri kunosimudzira kukura kwemhasuru dzemaoko nemakumbo, kunovaka simba, kunopisa macalorie uye kunobatsira kubvisa Boca munguva pfupi.

2. Vanokanganisa mutambo pagokora

Maitiro ekuita: Tora danda rekare pamagokora paMat, muviri unogadzira tambo yakatwasuka. Kutanga zvishoma nezvishoma uye neimwe nzira tenderera chiuno, chidya, kuyedza kusvika padyo nepamusoro peMat. Chinzvimbo chegokora hachichinje, muviri hausi SAG, chiuno chinokwira.

Sei: Imwe yeakanakisa kurovedza muviri kubvisa mativi. Pamusoro pezvo, iyi vhezheni yepuranga inosimbisa mhasuru dzekumashure dzakashanda mapfudzi, makumbo uye dumbu, uye zvakare inoshanda nemazvo gluteus Maximus.

3. Jogging yakatwasuka

Maitiro ekuita: Tora kusimbisa kurara pasi, gadzirisa musana wako, chengeta musoro wako pamwe nemusana. Ndokumbira utarise kuti magokora haakotame panguva yekurovedza muviri, mapendekete ari pamusoro pemaoko ako. Kutanga kumhanya munzvimbo yakatwasuka: tanga kudhonza gumbo rimwe kuenda pachipfuva, wobva wechipiri. Chinja tempo unomhanya padanho rako. Iyo iyo yaunomhanya zvakanyanya, inowedzera macalorie aunopisa.

chii: Kumhanya kwakatwasuka izano rakanaka rekuchenesa mativi. Kuita maekisesaizi kunopisa macalorie nekukurumidza, uye pamwe nawo kunorema. Tiri kushanda nemuscular system, iyo cortex, inopihwa neiyo yakasimba uye ine simba mutoro pane wekudhinda. Pamusoro pezvo, inosimbisa iyo yemoyo system seyakazara yasimudzira mhasuru.

4. Crease nekusimudza makumbo

Maitiro ekuita: Mira yakatwasuka nemakumbo mafudzi akaparadzana. Maoko simuka. Neimwe nzira pakona yemadhigirii makumi mapfumbamwe, simudza kutanga kurudyi uyezve gumbo reruboshwe, uku muviri uchiongorora nemaoko maviri kuyedza kubata zvigunwe.

Sei: Chiitwa ichi chinokwanisa kupomba tsandanyama dzemudumbu nemhasuru dzekumashure, kunatsiridza hurongwa hwemwoyo, kusimbisa zvidya nemagaro. Zvakareruka, asi inoshanda kurovedza muviri kunobatsira kubvisa mativi uye mapanga emafuta mudumbu rezasi.

5. Kumhanya neShin zahlest

Maitiro ekuita: pachiitwa ichi kubvisa mativi anomhanya akaomarara solistami anopenya. Kuti uite maekisesaizi unofanirwa kumhanya munzvimbo uye kuyedza kubata bata chitsitsinho kusvika kumagaro. Ita zvakafanana ruoko kufamba, ivo vanofanirwa kufamba pamwe nemuviri vachienderana nemakumbo. Kufamba kwega uye kumhanyisa.

Sei: Kumhanya munzvimbo kunogona kuverengerwa nyore nyore mune chero chiitiko chekurovedza muviri kubvisa mativi kana zvimwe zvinonetsa nzvimbo. Uku ndiko kuita kwakakwana kune avo vangade kukurumidza kugadzirisa masendimita muchiuno nemuchiuno. Kazhinji, kufamba-kuyambuka kufamba kugadzirisa mashandiro eropa uye kufema system.

6.Kumonyanisa kudivi rerutivi

Maitiro ekuita: Tora Mat uye utore mativi mativi, mbiru inoshanda semberi uye kumucheto kwetsoka. Ruoko rwechipiri runokurudzirwa kurara munzvimbo yechiuno. Tanga curl: gumbo zvinyoronyoro simudza uye dhonza kuti chipfuva chako. Dzvanya dumbu, saka mutoro mukuru wakawira pamusoro, kwete maoko nemapendekete.

Sei: kurovedza muviri kukuru kushanda nyama dzemudumbu, makumbo nemapendekete. Iyi nzira haingobvise mativi chete, asiwo kuwana rakanakisa muchinda. Nekuti panguva yekumhanya kufamba kuti ushandise mhasuru dzekumashure, inosimbisawo musimboti, inopihwa neyekubhadharisa pane musculoskeletal system.

7. Kusvetuka sumo nemaoko ekuberekesa

Maitiro ekuita: Mira wakananga nemakumbo pamwechete. Simudza maoko ako kumusoro pamusoro pemusoro nemichindwe pamwechete. Kutanga kusvetukira kunze mu sumo squat, kutambanudza maoko ake kuburikidza nemativi. Makumbo munzvimbo inokwenenzvera, tsoka nemabvi zvinotarisa kunze. Pazasi peminwe bata pasi.

chii: Ichi chiitwa chakasimba chinobatsira kusimbisa mhasuru dzemuviri wese (makumbo, dumbu nemaoko), kurasikirwa nehuremu mumativi uye kupisa macalorie. Uye zvakare, mutoro unowana magaro nezvidya zvemukati.

8. Gara-UPS nekubata zvigunwe

Maitiro ekuita: Nhema paMati, makumbo akavharana, maoko akapatsanuka kusvika kumativi, kumashure kwakadzvanywa pasi. Panguva imwe chete simudza yako yekumusoro kumashure kubva pasi uye simudza gumbo rako rerudyi uye ruoko rweruboshwe kumusoro. Unozotarisa uye edza kubata maoko ako kutsoka. Ita nzira kune rimwe divi.

Sei: Ichi chiitwa chiri kushanda ese mhasuru mhasuru uye inopa kusimbisa kune oblique yemudumbu mhasuru, kubatsira kubvisa mativi uye kuumba yakanaka chiuno. Yakasangana neye cardio kurovedza muviri inoshanda kwazvo kune toni mudumbu.

9. Mabvi anosvika pachipfuva

Maitiro ekuita: Zvishoma wedzera trunk kurudyi. Rutsoka rworuboshwe rinodhonzera parutivi pakona yemadhigirii makumi matatu zvichienzaniswa nechokurudyi. Simudza maoko ako kumusoro uye uunze maoko ako pamwechete. Kutanga kudhonza gumbo rakakotama kuchipfuva chako uchidzikisa maoko akapetwa nekubata ibvi rake.

Sei: Paunoita maekisesaizi ekushandisa mhasuru dzemudumbu nehudyu. Ichi chiito chikuru chekuvandudza mupepanhau uye mhasuru dze oblique dzemativi uye kubvisa "kuponesa" kwedenderedzwa muchiuno.

10. Kubereka maoko muhafu squat

Maitiro ekuita: Tora chinzvimbo hafu squat. Bhendesa maoko ako kumagokora, zvanza kumusoro kusvika kumeso uye pusha pakati pemberi. Kutanga kutambanudza makumbo ake nekusvetuka kudiki. Panguva imwechete nekusvetuka magokora kumativi, achifananidza kufamba kwemakumbo.

Sei: Kurovedza muviri kune maitiro akaomarara pamapoka ese emhasuru: shanda mapendekete, chipfuva, musimboti, glute, zvidya. Kugara uchidzidziswa mumatanho emamiriro kuchakubatsira iwe kuve nemhando yakakwana uye yakapfava isina nzvimbo dzine dambudziko.

Exercise №6, №8 uye №9 mukutenderera kwekutanga vari kurudyi, kutenderera yechipiri kuruboshwe. Nesarudzo, unogona kuita zviitwa izvi kurudyi uye kuruboshwe munzira mbiri dzinoteedzana (mune rimwe denderedzwa), asi ichawedzera iyo yakazara yekudzidzira nguva.

Yechipiri kutenderera kwekurovedza muviri

Muchikamu chino iwe unowanawo zviitwa gumi zvinoitwa maererano nechirongwa: masekondi makumi mashanu anoshanda, masekondi gumi nemashanu zororo (akakwidziridzwa) kana masekondi makumi matatu anoshanda, masekondi makumi matatu kuzorora (vanotanga). Dzidzira kutenderera kunodzokororwa mumatenderedzwa maviri, pakati pematenderedzwa, zorora kwemaminetsi 10-45.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

1. Kumhanya nekusimudza mabvi akakwirira

Maitiro ekuita: Mira wakatwasuka, tanga kumhanya munzvimbo nekusimudza ibvi rakakwirira. Edza kuita kurovedza muviri kuitira kuti mabvi ako asimukire kukona yemadhigirii makumi mapfumbamwe kumuviri. Iwe unofanirwa kuzvibatsira nemaoko, shandura maoko pamwe nemuviri unoitika munguva nekufamba kwemakumbo.

Sei: Kumhanya mukana wakanaka wekuchenesa mativi kumba. Iyi cardio inopisa yakawanda macalorie, inokurumidza kusimudza kurovera kwemoyo uye inobatsira kubvisa mafuta munzvimbo yemudumbu. Kumusoro kunokwira mabvi ake anopa kumwe kusimbisa kukori.

2. Lunge nekutenderera kwemuviri

Maitiro ekuita: Mira yakatwasuka nemakumbo mafudzi akaparadzana. Padanho repafudzi, vhara maoko ako kuitira kuti ruoko rwako rwerudyi rubate neruoko rweruboshwe uye gokora reruboshwe kurudyi. Kutanga kuita kuchinjisa kumberi kwemapapu kurudyi uye kuruboshwe gumbo. Pazasi penzvimbo yechiitiko chinoshandura muviri. Kana iwe uri kufamba netsoka yako yekurudyi, saka tenderedza muviri wako zvakare kurudyi, kana uchifora gumbo reruboshwe - tendeukira kuruboshwe.

Sei: Lunges nekumonyoroka kunobatsira kushanda musimboti mhasuru, kukwenya muchina wekudhinda uye oblique dumbu mhasuru. Iwo wekuwedzera mutoro uri pane musculoskeletal system uye tsoka.

3. Kukwira mugomo nekutenderera

Maitiro ekuita: Tora chinzvimbo cheplank pamaoko, zvinotsigira maoko nemakumbo, maoko ari pasi pemapfudzi. Dhonza kumberi gumbo rako rerudyi kugokora rako rerudyi uye ita shanduko yakatwasuka kuruboshwe. Wobva wadzosera kumashure kufamba kudzoka kunzvimbo yekutanga. Edza kufamba kuti muviri ugare wakatsiga, usasimudze chiuno mudenga. Ita nzira kune rimwe divi.

Sei: iyo Exercise yakanyatsojeka mativi, nekuti iwo mutoro mukuru unowira padumbu uye muchiuno. Tiri kushandawo pamhasuru dzekumashure, mapendekete nemakumbo.

4. Skiing

Maitiro ekuita: Mira wakatwasuka nemaoko akakotama kugokora sekumhanya. Kutanga kusvetuka munzvimbo, uchichinja makumbo: kutanga gumbo rerudyi riri pamberi, wobva wasara. Gara zvinyoro-nyoro pazvigunwe zvako. Usasimudze makumbo kure kure kure, iyo amplitude average.

Sei: Imwe yeakanakisa cardio kurovedza muviri yekudzora uremu. Inopisa macalorie muGeneral, uye inobvisa mamwe masendimita munzvimbo dzedambudziko. Yakakwira kurova kweiyo nguva yedu yekudzidziswa ichakubatsira iwe kukurumidza kubvisa mativi.

5. Side gumbo rinosimudza

Maitiro ekuita: Mira nemabvi ekurudyi paMat mune chinzvimbo chakareruka maside slats. Sekushandisa kwekutsigira, ruoko rwake rwerudyi runofanira kuzorora pasi. Gumbo reruboshwe rakatwasuka uye richibata pasi netsoka. Kutanga kusimudza gumbo rake pamusoro pechiuno, bata kwechipiri kumusoro uye dzokera kunzvimbo yekutanga. Edza kufambisa gumbo rangu mundege imwe sezvo zvisiri zvakafanira kuzadza muviri kumberi. Maitiro ese anoitwa kune rimwe divi.

Sei: Kudzidzira muviri kunobatsira kubvisa nekukurumidza mativi, kushanda mhasuru dzemudumbu nehudyu. Iyo yakadzika mhedzisiro uye yakapusa nyore mukuitwa. Pasi pemabvi isa mutsamiro wekunyaradza kwejoini.

6. Mabhebhi

Maitiro ekuita: Tora kumira wakamira zvekuti tsoka dzake dzaive dzakamira mafudzi hupamhi dzakaparadzana. Maoko anosimudza, osvetuka mudenga. Wobva wakurumidza kuisa maoko ako pasi uye wosvetukira kunze mubhawa pamaoko akatwasuka, makumbo akavakirwa pamatako. Ye tambo zvakare svetukira kumashure kunzvimbo yekutanga uye svetuka kumusoro kana uchisimudza.

chii: Burpee - imwe yeakanakisa mashandiro ekurovedza muviri wese, iyo yakaoma iri kushanda ese mhasuru mapoka. Kunyangwe kudzokororwa kushoma kwechiitwa ichi kwakakwanira kugadzirisa kugona kwese kuita kwese muGeneral.

7. Mamonya

Maitiro ekuita: Gara paMat, mabvi akakotama pakona yemadhigirii makumi mapfumbamwe. Muviri unoramba wakasimudzwa, maoko akavharwa pachifuva. Kutanga kuzembera muviri uchidzokera kumashure, uku uchiita kutendeuka, wepamusoro muviri kutanga kurudyi uye kuruboshwe. Edza kugokora kubata pasi. Makumbo anofanira kuramba akamira.

Sei: Ichi chiitiko chemuviri chakanaka kushanda zvinorema. Iyo inokodzera kune avo vangade kuve neyakaenzana chimiro muchiuno uye munguva pfupi kuti vabvise mativi.

8. Kusimudza makumbo mu tambo

Maitiro ekuita: Tora nzvimbo yeplanga paMat: maoko ako anofanira kunge akati twasu, tsoka pamwe chete, tarisira kumberi paMat. Tsamira masokisi pasi, uye wozonyatso kuamisa iwo kudivi, inofanirwa kuve mhando yekusvetuka ichisimudza makumbo. Usasvetuke pamushini, edza kushandisa mhasuru dzemudumbu kune strain yemuchina uyu. Nguva dzose uve nechokwadi chekuti mapendekete anogara akananga pamusoro pezvanza zvako.

Sei: Imwe yeakanyanya kurovedza muviri kubva kumativi. Kusimudza makumbo mu tambo kuri kushanda kunze kwemhasuru dzemudumbu uye mhasuru yemhasuru inobatanidzwa muhudyu. Izvo zvinobatsirawo kukwidziridza kurova kwemoyo uye kupisa macalorie.

9. Squat + max tsoka

Maitiro ekuita: Tora chinzvimbo che squat. Maoko akaunganidzwa munhare pamberi pebhokisi. Kutanga kuita ma lift e squat, negumbo rimwe rakaturikwa kudivi (kuita side-Mach), rechipiri rinongotwasuka, maoko akabatwa pamwe chete pachifuva pachiyero. Ita squats nekutenderera kune rimwe divi mune inesimba danho.

Sei: Sezvo nemhando dzese dzekuchinja, chiitiko ichi chinobatsira kubvisa mativi. Icho chakanangana nehukama hwese hwepanyama, kunyanya mudumbu uye muchiuno, zvidya nemagaro.

10. Jump kune yakamanikana squat

Maitiro ekuita: mira yakamanikana hafu squat. Maoko anodhonza pamwe nemuviri, kuyedza kusvika kumakumbo. Svetuka svetuka kumusoro, uine maoko kunze kumativi uye kumusoro kumusoro kwako. Makumbo anosundirwa parutivi zvakaenzana nemaoko.

chii: Svetuka kutetepa squat inobatsira kukudziridza mhasuru dzemudumbu nezvidya. Iyo yakanaka Cardio kurovedza iyo inosimbisa iyo chimiro uye inokonzeresa kuti muviri utaure.

Exercise №3, №5 uye №9 mukutenderera kwekutanga vari kurudyi, kutenderera yechipiri kuruboshwe. Nesarudzo, unogona kuita zviitwa izvi kurudyi uye kuruboshwe munzira mbiri dzinoteedzana (mune rimwe denderedzwa), asi ichawedzera iyo yakazara yekudzidzira nguva.

Nguva (30 sec. Shanda / 30 sec. Zororo):

Nguva (45 sec. Shanda / 15 sec. Zororo):

Onawo:

Yekudzikira uremu, Belly, Yekudzidzira kudzidziswa

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