Pane mamiriro ezvinhu kana iwe uchifanira kusvetuka kurovedza muviri munzvimbo yekurovedza muviri, hapana nzira yekushandira kunze kwevhidhiyo kana nemabhero epamba kumba. Izvi zvinowanzoitika kana uchifamba, pazororo, kana panomuka nyaya dzakakosha dzinoda mhinduro dzekukurumidza. Ko kana paine chishuwo chekudzidzisa, asi hapana uye pasina chinhu? Kune mhando yekurovedza muviri isingade zvivakwa zvakakosha kana zvishandiso. Ichi chikamu chehuremu hwehuremu hwehuremu.
Zvimiro zvekudzidziswa nehuremu hwemuviri
Chinhu chikuru chekudzidziswa kwepakati nehuremu hwemuviri ndechekuti ivo vanosarudza kazhinji mafambiro akabatana uye akasanganiswa. Izvi zvinoreva kuti vanotanga vanofanira kudzidza hunyanzvi hwekuita maekisesaizi uye votanga nekufamba kwakapusa, zvishoma nezvishoma vachiomesa. Semuenzaniso, pachinzvimbo chekusvetuka kubva mukukwikwidza, unofanirwa kutanga wadzidza kukwenya nenzira kwayo, uye pachinzvimbo chekufa mambo ane gumbo rimwe, dzidza kubata musana munzvimbo chaiyo paunenge uchiderera nemakumbo maviri. Vanhu vakadzidziswa vanogona kubva vapedzisa kurovedza muviri neakawanda maitiro akaomesesa uye akaomeswa.
Icho chinotevera chinongedzo hombe renji yekudzokorora - kubva mashanu kusvika makumi maviri paseti imwe. Nzira dzinoitwa kwechinguva - zvakafanira kuita huwandu hwekudzokorora mumasekondi 30-40 (calorizer). Kunyanya kuoma kufamba, iko kudzokorora kushoma iwe kwaunogona kuita. Chero ani wepakati munhu anogona nyore kuita makumi matatu emabhiriji ane masekondi makumi maviri, asi ivo havakwanisi kugona mabhureki makumi maviri nemapush-up.
Maekisesaizi anoitwa mudenderedzwa. Zororo pakati pemadenderedzwa ishoma - avhareji yemasekondi makumi matatu. Vatangi vanogona kuzorora kwenguva yakareba - kudzamara vapora uye vachifema. Kudzivirirwa kunouya pakutanga.
Iko kuvapo kweTrX zvishwe kana bhandi rerabha kunobatsira kuita kuti seti yekurovedza ive dzakasiyana, asi hachisi chinhu chinodiwa.
Bodyweight Workout Kurongeka
Kune nzira dzakawanda dzekuvaka nguva yekudzidzira, asi heino yakapusa uye yakatwasuka. Kwechikamu chimwe chete, iwe unongofanirwa kusarudza matatu ekurovedza muviri - yemhasuru dzemuviri wepamusoro, wezasi muviri uye cardio. Vanhu vakadzidziswa vanogona kusanganisa maficha akaomesesa mukirasi.
Huwandu hwemaitiro hunenge hwakwira. Kana pachiyero chechitenderedzwa chechikamu chezviitwa zvisere zvinokurudzirwa kuita 3-4 madenderedzwa, saka nemitambo mitatu kuwanda kwedenderedzwa kuchawedzera kusvika 8-9. Ronga maminetsi gumi nemashanu kusvika makumi maviri echikamu chinoshanda chechikamu uye woita mizhinji seinobvira, uchigovera masekonzi makumi matatu chete pachiitwa chimwe nechimwe.
Kutanga Nguva Kupedza Workout inogona kutaridzika seizvi:
- Mabvi Pushups
- squatting
- Kusvetuka munzvimbo
- Zorora - 1 miniti
Yeiyo yepakati nhanho kunzwisisa kwakadaro kwakakodzera:
- Yakasimudzwa mabvi mapapu
- Push-ups kubva pasi
- Kusvetuka Jacks
- Zororo - 40 sec
Uye basa advanced level inogona kuvakwa seizvi:
- Mhashu inosundira-kumusoro
- Jump squats
- Kumhanya munzvimbo nekusimudza mabvi
- Zororo - 30 sec
Iwe unogona kushandisa chero yakawanda-yakabatana kana yakasanganiswa kufamba. Mamiriro acho makuru ndeekuti ivo vanofanirwa kuve vari kumativi akasiyana emuviri.
Yega yega yekurovedza muviri yakavakirwa padhuze neakakura maekisesaizi, akaomesa maseti, uye anosanganisira makuru masuru mapoka. Izvi zvinopa yakanakisa metabolic mhedzisiro (calorizator).
Ita shuwa kuti iwe unoita maekisesaizi nenzira kwayo, pasina kutyora maitiro uye usina zvinopesana nezvinoitika zvemitambo. Kana paine zvinopesana, saka zviri nani kuzorora uye kumirira kurovedza muviri munzvimbo yakachengeteka.