Haasi munhu wese ane mukana wekushandira kunze mukirabhu yekusimbisa muviri. Kudzidzira kumba kunogona kungoshanda senge mukurovedza muviri kana muchikwata cheboka. Zvakaringana chete kuwana izvo zvinodiwa zvemitambo zvishandiso. Unogona kuitenga, kuikwereta kubva kushamwari kana hama. Chinhu chikuru ndechokusarudza pamhando yekudzidzira.
Kudzidziswa simba repamba
Iwe haudi yakawanda michina kuti upedze simba kudzidziswa kumba. Mhando mbiri dzekumisikidza dumbbells uye barbell ine bhenji yakakwana. Uye kana iwe ukawedzera fitball uye yakatwasuka bhaa pane ino seti, ipapo imba yako haizove yakaderera kune yekurovedza muviri. Iwe unozogona kufambira mberi musimba, kugadzirisa kutsungirira, kuvaka mhasuru uye kupisa mafuta. Kunyangwe maviri akavezwa dumbbells akakwana kushanda kunze kwemhasuru dzemuviri wese. Dumbbell squats, mapapu, uye akatwasuka-ane makumbo mafi anoshanda achashanda zvidya zvako uye kubwinya. Bent pamusoro pemitsara nemaoko maviri uye imwe ichashanda yako mhasuru mhasuru. Kumanikidza kubva pachipfuva nekusimudza mabhero ekurara pasi kunosanganisira mhasuru dzechipfuva, kumanikidza kumusoro nekusimudza mabhero akamira - mhasuru dzemapfudzi, uye kutenderera nekuwedzera kwemaoko zvinokutendera kuti ushandise mabiceps uye triceps.
Kumba, iwe unozokwanisa kushandira mune yakajairwa seti uye yekudzokorora maitiro uye kuita denderedzwa mafuta kupisa basa. Nekudaro, kutenga bharubhero, madhiri, mapakekuku kwavari uye bhenji hakusi kunakidzwa kwakachipa, asi kudyara kwakanaka mumuviri wako uye hutano kana uchironga kurovedza muviri nguva dzose.
Vhidhiyo inoshanda
Kune akawanda mavhidhiyo makosi evakakurumbira varairidzi ane akagadzirira-akagadzirwa ekudzidzisa chirongwa kune vanhu eakasiyana hunyanzvi mazinga. Kudzidziswa naJillian Michaels kunozivikanwa. Kune mapurogiramu mazhinji, maviri-nemazana mashanu--2,5 kg makondohwe edhongi uye bonde remuviri rakakwana. Jillian Michaels haasi iye chete murairidzi. Iwe unogona kuwana zvirinyore zviitiko kune zvaunofarira - simba rekudzidzisa, HIIT, maekisesaizi, Pilates, yoga, kutamba kwese masitayera uye kunyange nhangemutange kufamba.
Mazhinji emapurogiramu akareba-kwenguva muchisikigo - yakagadzirirwa masvondo mana kusvika gumi nemana ekudzidziswa nguva dzose, asi kune mamwezve akadzika ekudzidzira kudzidzisa. Kudzidziswa kweVhidhiyo kunobatsira kusimudzira danho rehutano mune imwe mhando yechiitiko. Semuenzaniso, vhidhiyo dzidziso pane iyo yoga ichaita kuti iwe uchinjike, asi kwete nekukurumidza, uye kurovedzwa nemwenje dumbbells kunovandudza kutsungirira, asi kunenge kusingabatsiri pakuwedzera simba uye kuvaka mhasuru.
Cardio inoshanda kumba
Cardio ndiyo inosarudzika yemitambo yemusha sarudzo. Izvi zvinogona kunge zvichimhanya mangwanani kana manheru, kurovedza muviri, cardio yekudzidzira, kana kudzika-kusimba muviri kurema. Izvi hazvidi zvekushandisa kunze kwemati uye bhutsu kuti usakuvadze gumbo rako kana uchisvetuka kana kumhanya panze. Kune vanhu vasina kudzidza, kufamba nekukurumidza ndiyo imwe nzira yakakura yekumhanya.
Wese munhu anofanirwa kuita cardio, nekuti aerobic kutsungirira uye anoshingaira mararamiro ndiwo akanyanya kudzivirira chirwere chemoyo. Asi kana iwe uri mune yekupisa mafuta, musanganiswa wesimba kudzidziswa uye aerobic kudzidziswa kunonyanya kushanda.
TRX Loop Kushanda
Iyo TRX hinge imwe yakanakira mitambo kumba. Ivo vanotora hushoma hwenzvimbo, asi ivo vanokutendera iwe kuti ushandise ese ese mhasuru mapoka. Ehezve, vanhu vasina kudzidziswa vane artery yekurovedza shoma pane vanhu vane hutano hwakanaka hwemuviri. TRX zvishwe pane chero nhanho yekudzidzira zvinopa mutoro unooneka kune mhasuru dzepakati uye dzakadzika mhasuru-dzinodzikamisa, inova ndiyo kiyi yekusimudzira uye kudzivirirwa kunovimbika kubva mukukuvara.
Kusimbisa yako musimboti inofanirwa mumazuva ekutanga ekudzidzira, asi TRX haizowedzere simba kana kutsungirira kweaerobic. Nekuwedzera kweiyo nhanho yekusimba, uchafanirwa kusanganisira mamwe marudzi ezvekuita muviri.
Kumba, unogona kudzidzisa zvine hunyanzvi uye zvakanyanya, kugadzirisa zviratidzo zvehutano, kuwedzera huwandu hwako hwekusimba uye kupisa mafuta. Chinhu chikuru chinodikanwa chechero kurovedza muviri kudzora maitiro ekuita maekisesaizi.