Nhema dzinotaura nezvekuita muviri kwakakwana uye kudya kunovaka muviri
Kana wakambove uchidzidzira kwekanguva, iwe unogona kunge uchiwana toni dzemashoko pamusoro pekurovedza muviri uye utano. Iwe wakanzwa mutsara uchiti 'hapana marwadzo, hapana pfuma' uye iwe pamwe wakaedza kuomesa wako abs nemagunches . Kunyange zvazvo vazhinji vane mafungiro ehutano vari kupera nokukurumidza, kuchine zvakawanda zvemafungiro asina kururama anofamba-famba uye iwe unogona kunge uchitevera mumwe usingachizivi.
Nhema Nhamba 1: Ndinoda maitiro kuti ndigone 'pasi' yangu uye kuderedza pot yangu mudumbu.
Kutanga, hapana chinhu chakadai se 'lower abs'. Mhemberero tsitanhatu yauri kuenda ndeyechokwadi mushure mutsva, unonzi rectus abdominis, iyo inowedzera kubva pasi pebhokisi rako kuenda kumapapiro ako. Kuti uite basa rako, unofanirwa kuita zvidzidzo kuti utsvake mishonga yose yechina: rectus abdominis, mukati nekunze zvinoremekedzwa uye nechemberi kubdominis.
Chechipiri, kuita zvigunha hazvingakubatsiri kuwana 'sita-pack' kana iwe uine mazamu emafuta pamusoro pemimba yako. Mune mamwe mazwi, kupera kweropa hakungoshanda. Mukuona kuti ona mishonga, unofanira kuderedza muviri wako mafuta. Kuti uwane mamwe mazano pamusoro peizvi uye mamwe maitiro ekurevedza ab, tarisa Flatten yako Abs .
Nhema Nhamba 2: Kana ndisiri kurwadza zuva rinotevera, handina kushanda zvakaoma zvakakwana.
Vanhu vazhinji vanoshandisa musuru urombo sechiyero chekuti zvakanaka basa ravo rakadini. Zvisinei, kusuruvara kusuruvara kunokonzerwa nemisodzi mishoma mumishupa yemasumbu uye, apo humwe urombo hunotarisirwa kana iwe uchigara uchishandura purogiramu yako, uchinetseka kwemazuva mushure mekunge basa rako rinenge richireva kuti iwe unopfuura kupfuura.
Kana uine shungu mushure memushandi wekuvhima, hausi kubvumira muviri wako nguva kuti uwanezve, iyo apo iwe unowona musimba hukura.
Kuti uderedze mikana yako yekuva neshungu kwazvo, unofanirwa kupisa usati wasvika pakushanda kwako uye kutambanudza mberi uye shure. Iwe unofanirwa kuwedzera zvishoma nezvishoma simba rako pane kuenda kune rimwe zuva rako rokutanga kushanda kunze.
Kana iwe uchinetseka, zorora kwezuva rimwe chete kana ukazoita zvidzidzo zvakafanana zvakakonzera kuti iwe ureruke pakutanga, asi udzikise kuwedzera.
Nhema Nhamba 3: Kana ini ndisingakwanisi kushanda kakawanda zvakakwana uye zvakaoma zvakakwana, ndinogona kunge ndisingaiti.
Iro mazano ekurasikirwa kwekurema ndeyekuita cardio 4-5 kakawanda pavhiki kwema 30-60 maminitsi uyewo kudzidzisa kuyerwa 2-3 nguva pavhiki.
Vamwe vanhu vanongova nenguva yekuita basa zvakanyanya uye vanofunga sezvo vasingakwanisi kuita zvose izvi, sei zvichiita ZVAI?
Yeuka: Kushandisa muviri kwakanaka kudarika kusashandira muviri, kunyange kana kungofamba kwemaminiti gumi nemashanu chete. Kuva muviri wakashanda) zvinoratidzwa kuderedza kushungurudzika uye kukuita iwe hutano. Saka, kunyange kana iwe usingakwanisi kuzviita kumitambo, hauna chikonzero chokurega kuita chimwe chinhu chinoshingaira zuva nezuva. Edza zvimwe zvei Timesaver Workouts.
Nhema Nha. 4: Simba rekudzidziswa richaita kuti ndive "guru"
Vamwe vakadzi vanozvidzivirira kuomeswa nokuti havadi kuwanda. Zvisinei, kudzidziswa kwesimba chinhu chakakosha kuti uchengetedze uremu hwakanaka uye usimbise muviri wako.
Zvinotsvakurudzwa nevatsvakurudzi ndeyomusikana mudzimai haawanzowanisi hukuru kubva pakudzidziswa simba nokuti haana huwandu hwamhomoni anodiwa kuti awedzere huwandu hwemasumbu.
Kunyange vanhu vane nguva yakaoma yekuwana musuru uye chinhu chaunofanira kushanda zvakaoma kuti uite, murume kana mukadzi.
Nhema Nha. 5: Kana ndikadya mapurotini akawanda , ndinogona kuvaka masimba makuru.
Kuvaka musimba mumiviri kunosanganisira zvinhu zviviri: Kushandisa uremu hwakaenzana kupikisa misumbu kudarika maitiro avo ose ekudzivisa uye kudya mamwe makoriri kupfuura iwe unopisa. Nehuwandu hwemapurotini ekudyisa munguva pfupi yapfuura, zviri nyore kutenda kuti mapuroteni ndiwo mafuta akanaka ekuvaka musumbu asi, maererano neAmerican Dietetic Association, misumbu inoshanda pamakori kuitira iwe unoda zvose zvitatu zvezvibereko - carbs, protein uye mafuta .
Kana iwe ukadya mapuroteni akawanda, unomhanyira mungozi yekusika kusagadzikana kwezvakakwana, zvinetso zvepvo, kana kupera simba. Kuwedzera, mapuroteni akawanda anowedzera mune mamwe maoriyori anogona kupiswa kana kuchengetwa. Pamusana pemaviri, iwe unofanirwa kunge uine chirongwa chekudya chine utano, pamwe nekuita basa rinosanganisira cardio kudzidzira pamwe nekudzidzira kuenzanisa kudzidzisa .