Mukati
Iwe unoda kudhonza mutumbi kumba? Hameno kusimbisa sei mhasuru uye kuita kuti muviri uve mutete? Kana iwe hauna huremu hwakawandisa, asi iwe unoda kubvisa mafuta munzvimbo dzine dambudziko?
Nhasi tinokupa ruzivo rwakarongeka nezvekusimbisa mhasuru, kubvisa mafuta munzvimbo dzedambudziko, kugadzira kusununguka kwemuviri uye kuwedzera mhasuru. Aya ese mapoinzi akatosangana pawebhusaiti yedu muzvinyorwa zvakasiyana, asi nenzira yakarongeka ruzivo ruchave nyore kuwana uye nyore kunzwisisa.
Maitiro ekudhonza kumusoro muviri, kuvaka mhasuru, kurasikirwa nemafuta: iwo ekutanga masimbiro
Ichi chinyorwa chakakodzera kuverengerwa kune avo vanoda kurasikirwa uremu, asi hunhu hwemuviri hwekuvandudza kuda. Kutanga, ngatitsanangure iwo ekutanga masimboti ekuumbwa kwemafuta uye mhasuru nyama mumuviri. Pasina kunzwisisa kwavo kuvaka chirongwa chinodzidzisa chinobvira chinogoneka:
1.Mutemo mukuru wekubvisa mafuta: shandisa zvishoma pane izvo muviri unoswera zuva rese. Ndokunge, iwe unofanirwa kuchengeta iyo caloric dhefisiti. Kunyangwe kana iwe usingade kurasikirwa nehuremu, uye iwe uchingofanirwa kubvisa mafuta munzvimbo dzine dambudziko, iwe unofanirwa kudya mashoma macalorie kupfuura zvaunoshandisa nezuva rimwe chete.
2. Workout inogona kukubatsira kupisa mamwe macalorie (300-600 macalorie paawa zvichienderana nechirongwa). Asi kana iwe ukadya pazuva, ingangoita 3000 kcal, uchaita zvirinani zvisinei nekudzidziswa. Rangarira, kusimba hakusi mushonga. Zvichienderana nesimba rako rekupa.
- unogona kudzikira uremu kunyangwe usina kurovedza muviri.
- unogona kuwana mafuta uye kutova nani nekurovedza muviri.
3. Kudzidziswa kwesimba kuchakubatsira iwe kusimbisa mhasuru, kuwana mukana wekuchinja uye toning yemuviri. Cardio kurovedza pamwe pamwe nechaiko chinoshomeka chinobatsira kudzikisa muzana muzana wemafuta emuviri. Aya maitiro maviri akafanana, mafuta anotsiviwa nemhasuru.
4. Kuderedza uremu pasina kurovedza muviri kunogoneka. Asi nekugara wakasimba, muviri wako unenge wave nani. Iwe unenge uine rakasimba muchina, wakasimba garo uye toni maoko. Izvi zvinogona kuve nyore kuzadzisa kumba.
5. Kuverenga mapuroteni, makabhohaidhiretsi nemafuta zvakakosha kana uchida nekukurumidza kusvika kune icho chinangwa uye hanya kwete chete nezve chimiro, asiwo semuviri wako.
6.Kudzidzira kudzimba nemadiki masimbi ekusimbisa mhasuru uye kuitisa ivo toni. Nekudaro, kuvaka mhasuru uye kuwedzera saizi yavo nekurovedza muviri Jillian Michaels, Jeanette Jenkins, Shawn T., nevamwe haigoni. Iwe unogona kunatsiridza chimiro, kuita kuti muviri ukwane uye kurerukirwa, asi, semuenzaniso, kuwedzera magaro iwe haungabudirire.
7. Kana iwe chaunoda musumbu kukura, saka unofanira kutanga kuita simba kudzidziswa nezviyereso zvakakura munzvimbo yekurovedza muviri. Kana kutenga zvigadzirwa zvinodiwa kumba.
8. Mukuwedzera kune kurovedzwa kwemuviri kwekukura kwemhasuru inodiwa zvasara macalorie uye zvakakwana mapuroteni kudya. Nekudaro, uine yakawandisa macalorie pamwe nekukura kwemhasuru uchawanawo mafuta. Izvo hazvidzivirike, imwe nzira yekuwedzera yako mhasuru mashoma kutadza.
9. Hazviiti kukura mhasuru uye kupisa mafuta. Chii chaunofanira kuita kana iwe uchida kuvaka mhasuru uye chengeta zororo? Mune ino kesi, tanga shanda pane mhasuru kukura, uyezve woenderera kune unoomesa muviri. Kuomesa hakusi kuonda! Uku kuderera mu% mafuta emuviri mushure mekushanda kwakanyanya pamhasuru.
10. Asi kushanda pane kusimbisa mhasuru uye kupisa mafuta panguva imwe chete. Usavhiringidze kukura kwemhasuru uye kudzikisa mhasuru toni. Zviri pamba iwe uri kushanda pakuchengetedza nekusimbisa mhasuru kuti muviri wako ugare wakasimba uye wakasimba.
Maitiro ekusimbisa mhasuru kumba: 3 mamiriro
Ita shuwa kuti iwo ruzivo hauratidzike seisina dzidziso, ngatitarisei matatu ezvinhu angango sangana nawo. Muzviitiko zvese izvi zvitatu, chinangwa ndechekusimbisa mhasuru uye kuzadzisa muviri une toni, asi iyo sosi data rakasiyana.
Mamiriro 1
Iwe uri wehuremu huremu asi une mafuta pane ega dambudziko nzvimbo. Unotaridzika kunge mutete, asi mumufananidzo wekushambira hauna kukwana.
Chinangwa chako: zvishoma kugadzirisa nzvimbo dzine dambudziko uye bvisa mafuta pasina kurasikirwa kukuru.
Tip: Ita 1-2 dzimwe nguva pasvondo rekushanda kwema cardio 3-4 nguva pasvondo kudzidziswa kwesimba. Cherekedza kushomeka kwekoriori. Kana iwe uine hanya nedunhu rakasiyana renzvimbo, saka ita bonLSI kusimbisa pairi. Unogona kuedza kupedzisa chirongwa: 21 Day Fix, TapouT XT, Master's Hammer uye Chisel.
Mamiriro 2
Iwe uri kuronga kudzikisa huremu, uye saka une chimiro chakanaka. Iwe hauna mafuta ari pachena emuviri, asi iwe unoda kushanda pakuomarara kwemuviri.
Chinangwa chako: kusimbisa mhasuru nekusimbisa muviri, kuusimbisa.
Tip: Iwe haugone kuita cardio kurovedza uye tarisa pahuremu hwekudzidzira. Mune ino kesi, iwe haudi kushomeka kwemagetsi, zvirinani kudya kuti uchengetedze huremu uye kusakanganwa nezvekudya kwakakwana kweprotein (zvimwe pane izvi muchinyorwa nezve kuverenga macalorie). Iyo inoshanda zvakanyanya simba chirongwa chekubata muviri-kumba - P90x. Chirongwa ichi chiri chemberi, asi kana urikungotanga, tinokukurudzira kuti utarise: 5 simba rekudzidzisa muviri wese kubva kuYouTube chiteshi HASfit.
Mamiriro 3
Iwe uri chaiwo ectomorph nemuviri wakaonda usina gramu yehuremu hwakawandisa.
Chinangwa chako: kuwana buff uye kuita muviri mhasuru uye kurerukirwa.
Tip: Enda kunzvimbo yekurovedza ine zviyereso zvakakura. Idya zvakawandisa macalorie, idya zvakakwana protein. Mushure mekukura kwemhasuru misa enda kune yakaoma kuti udzikise muzana yemafuta emuviri. Kana iwe usiri kuda kuenda kunzvimbo yekurovedza muviri, sarudzo iri nyore ndeyekutenga tsvimbo ine seti yepancake. Iyo tsvimbo inokutendera iwe kuti uite zvese zvakakosha zvekudzidzira kumba, uye mapancake anotsiva iwo madumbbell. Iwe unogona zvakare kuteerera kuchirongwa Muviri Chikara.
Onawo: Sei kudzora huremu munharaunda mune chimwe chikamu chemuviri?