Chii chinonzi Gore Idzva pasina mabiko? Zvinonaka zvesaladhi, snacks, dhizeti - iyi yakawanda yemidziyo inodyiwa mumaawa mashoma. Uye izvi zvose usiku haisi nguva yakakodzera yekudya. Asi tsika itsika, kunyanya sezvo chivimbiso chekuderedza uremu kana kuputirwa, kupiwa iwe pachako, inotanga kushanda kubva mugore idzva. The best personal trainer of Izhevsk 2015 maererano neFitnes PRO Ivan Grebenkin anoudza nzira yekuwana chimiro mushure mezororo.
Murairidzi Ivan Grebenkin anoziva nzira yekuisa mutumbi wakarongeka mushure memutambo weGore Idzva
"Chekutanga, mushure mekudya macalorie akawanda kudaro, muviri unozoda kuashandisa pane chimwe chinhu, nekuti kana pasina kuchinjana kwesimba, zvese zvinodyiwa zvichachengetwa mumatura emafuta. Nzira iri nyore yekushandisa macalorie ako kune hutano hunobatsira kufamba. Kufamba nguva dzose mumugwagwa kwakakodzera vanhu vemazinga ose ehutano. Kumhanya mupaki kana munhandare, kukwira masitepisi, kubva pauriri hwekutanga hweimba kusvika kune yekupedzisira uye kumashure - kune vanhu vepamusoro. Imwe nzira yakanaka yekufamba ndeye skating rink kana skiing makwikwi neshamwari.
Iyo yekurovedza muviri ndiyo imwe nzvimbo yaunogona kushandisa zvine mutsindo kupedza vhiki yako. Ini ndiri mudzidzisi wega uye nyanzvi yekusimba uye ndinoda kupa mamwe matipi ezvekuita mujimu.
Ndinokurudzira kutanga kushanda ne cardio workout - kufamba pane treadmill kana ellipse. 15-30 maminetsi paavhareji yekumhanya inokwana kudziya uye "kutanga" iyo mafuta ekupisa maitiro. Mushure me cardio workout, tinoenderera mberi kune kudzidzira kune chikamu chemuviri wakatambura zvakanyanya panguva yemabiko emhemberero - iyi ndiyo dumbu. Kana kuti mhasuru dziri pano: oblique tsandanyama, rectus abdominis tsandanyama (aka "cubes"), transverse tsandanyama (yakadzika tsandanyama iri pasi pemaviri ekutanga). Paunenge uchidzidzira mutsindo, kusimbiswa kunofanira kuiswa pamisungo ye oblique, sezvo ichiita chiuno chakaonda. Usatenda kune avo vanotaura zvakasiyana, ingotarisa bhuku reanatomy uye ona kuti vari kupi uye kuti vakasungirirwa chii kuti vave nechokwadi cheizvi.
Iyo oblique mhasuru inobatanidzwa mune chero kurovedza muviri "kumonyorora" muviri kudivi. Maekisesaizi akadaro anosanganisira "bhasikoro", oblique crunches, oblique plank, etc. Mafambiro ose aya anogona kuwanikwa paInternet kana kubvunza mudzidzisi webasa mujimu. Seti ye3-5 maekisesaizi ichave yakakwana. Mushure me "simba" rakadaro chikamu chekushanda, unogona kudzoka panzira uye kufamba kweimwe maminitsi makumi matatu, zvichienderana nehuwandu hwehutano uye hutano.
Ndinovimba kuti matipi aya achave anobatsira kwauri uye iwe uchapedza vhiki yako kwete nekunakidzwa chete, asiwo nekubatsirwa! “