Heino Maitiro Aungaita Mukuumba Nekurovedza muviri

Vazhinji vedu tinoda kupinda muchimiro, asi chaizvoizvo zvinorevei uye unozviita sei? Kuwana muchimiro chinhu chakaitika kune mumwe munhu, zvichienderana nezera rako, zvaunofarira, mararamiro uye zvimwe zvinhu. Amai vane vana vana vangave vane zvinangwa zvakasiyana zvakasiyana kubva kumakomo, somuenzaniso.

Asi, pamwoyo mavo, kuve muchimiro kunongoreva kuwana muviri wako wakasimba zvakakwana kuita zvaunoda kuti uite zuva rimwe nerimwe.

Amai vane vana vana vangave vachida kupinda muchimiro chekuva nesimba, kushungurudzika mupfungwa uye kushivirira kurera vana vana.

Gomo rinokurudzira rinofanira kuvaka simba nekutsungirira kwemisungo yose yaachashandisa paanenge achifamba.

Kune munhu akawandisa, zvinoreva chaizvo kushanda muviri wako kupfuura iwe uri ikozvino. Chero nguva yaunoita zvinopfuura izvo zvawakamboita, muviri wako unowedzera kusimba, uchikuita uri nani kupfuura iwe waimbova.

Kana chinangwa chako ndechokuita muhumiro, unoda zvidzidzo zvishoma:

1. Cardio kupisa makoriro uye kubatsira moyo wako nemapapu zvinoshanda zvakanyatsoshanda
2. Simba yekudzidzira kuvaka mishonga yakaonda mutsvuku paunenge uchisimbisa mapfupa ako, masimba uye mapfundo
3. Kutsigira maitiro ekuvandudza mararamiro ako, uye zorora kuitira kuti muviri wako ugone kupora uye uwedzere kusimba.

Heino nzira yekutanga.

Cardio Exercise

Cardio Izvozvi zvinosanganisira chero chiito chekuita chinokuita iwe chinangwa chako chinotarirwa nemhepo . Zvisarudzo zvisingagumi, kusanganisira kufamba , kumhanya , aerobics, mabhasikoro, kushambira uye kutamba.

Iwe unogona kushandisa kunyange mabasa ezuva nezuva akaita seaking mashizha kana shando yechando kana iwe uchigona kuchengetedza sangano rinopfurikidza zvakakwana kuti usimudze mwoyo wako. Nzira yekutanga sei:

1. Sarudza chero basa re cardio rinowanikwa uye rinofadza.
2. Ronga basa rako re cardio kwemazuva matatu pavhiki.
3. Tanga basa rako nekutenderera 5-10 weminiti yekudziya kusvika zvishoma nezvishoma kuwedzera mwoyo wako.

1. Wedzera simba rako nekuenda nekukurumidzira, kuwedzera zvikomo, kupikisa kana kutsamira (kana kusanganiswa) kusvikira wava kunze kwenzvimbo yako yekunyaradza (Nhamba ye5 kana 6 paAkaonekwa Kuwedzerwa Scale ).
2. Chengetedza kufamba kwakadaro kwemaminitsi gumi nemaminetsi makumi maviri nemashanu kana kwemazuva ose aunokwanisa, kugadzirisa simba rako sezvinodiwa kuti ugare paNhamba 5 kana 6.
3. Dzorera basa rako nekunonoka pasi uye kutambanudza.
4. Vhiki yoga yoga, wedzera nguva yako yekushanda nemaminitsi mashomanana kusvikira iwe unogona kushanda nguva dzose kwemaminitsi makumi matatu purogiramu.
5. Kufambira mberi nekuwedzera mamwe mazuva ekudzidzira, kuedza mabasa matsva uye / kana kuwedzera kuwedzera .

Sample Cardio Purogiramu:

Muvhuro : 20-Minute Basic Cardio uye Total Stretch
Chitatu : 10-15 Minute Kutanga Kutanga kana Kupikisa Nhamba Yese
Chishanu : 20-Minute Basic Cardio uye Total Stretch

Simba Rokudzidzisa

Chimwe chikamu chepurogiramu yako yekushanda ndiyo simba yekudzidzisa uko iwe uchishanda zvose zvemasimba ako makuru. Nzira yekutanga sei:

1. Sarudza zvedzidzo zvema8-10, zvinotungamira maitiro makuru emasumbu, kusanganisira muviri wakadzika , chifuva , shure , mapepa, biceps , triceps uye abs .
2. Kana iwe uri wekutanga, ita 1 yezvidzidzo gumi nemashanu zvekuita basa rimwe nerimwe. Sarudza zviyereso zvinokubvumira kuti upedze 15 reps - rep rep mwisho inofanira kuva yakaoma, asi haigoneki.
3. Ita simba rako rinokurudzira 2-3 nguva pavhiki uye zuva rimwe chete rokuzorora mukati.

1. Kufambira mberi vhiki imwe neimwe nekuwedzera zvakagadzirirwa (kusvikira iwe uchikwanisa kusvika pazvikamu zvitatu zvemazuva ose pamushonga), uchishandisa zviremu zvakanyanya kana kuedza zvidzidzo zvitsva.

Sample Simba Rinodzidzisa Basa

• Ball Squats
• Lunges
• Side Step Squats
• Hip Lifts on the Ball
• Pushups yakashandurwa
• Chest Flies
• One-Arm Row
• Bent-Arm Lateral Inomuka
• Bicep Curls
• Tora Zvikwata
• Crunches on the Ball
• Bird Dog

Zororo uye Kudzorera

Zvinogona kushamisa iwe, asi chikamu chikuru chekuita muhumiro kupa muviri wako zororo. Nepo iwe unogona kazhinji kuita cardio mumazuva anotevera, misumbu yako inoda nguva yakawanda yekudzikinura kubva pakusimudza zvisikwa. Zvipe iwe pachako zuva rezororo pakati pekushanda kwesimba uye kuronga nguva dzekuzorora nguva dzose apo iwe uchinzwa wakaneta, kurwadziwa kana kushanda kwako kuri kutambura.

Kuzviisa Zvose Pamwe

Sample Workout Purogiramu Yokupinda Mufananidzo