Nzira yekuita zvakakosha uye kukudziridza hutundu hwekutaura uye tsanangudzo munzvimbo dzinokosha.
Parizvino, tarisiro, wakanga usina kuvhiringidzika nepfungwa yokuti iwe unogona kusarudza kurasikirwa nemafuta emuviri munzvimbo dzaunowanzobata pane zvakawanda. Ichokwadi ndechekuti: Iwe haugoni kusarudza kuti unoda kuderedza mapaundi kubva, taura, chiuno chako kana mahudyu uye uite kuti zviitike. Zvingava zvakanaka asi kurasikirwa kwekurema hakushande nenzira iyo. Iwe unofanirwa kuisa pfungwa pakuderedza mapaundi akawanda nekugadzirisa kudya kwako; iwe haugone kungoona kupera.
Kana uchitaura izvozvo, kudzidzira nguva dzose kunogona kukubatsira kudzikisa pasi uye kurasikirwa nemafuta emuviri (mushure mezvose, unogona kupisa makiromita mazana mana kusvika ku600 mumutambo wemaminitsi makumi mashanu emakwikwi egudhi ); pamwe chete, mabhasikoro emumusha anogona kukubatsira toni uye kutsanangura dzimwe nzvimbo sezvaunosimbisa mapoka emasumbu. Ichokwadi kuti zvizvarwa zvinokonzerwa nemararamiro ane simba guru pamanzwiro aunoita uye kurondedzera mishonga yako ndeyekuti iwe unoshandisa sei mishonga yako inewo basa. Kana ukashanda nemari yakakwana yekudzivirira pabhasiki yako, bhasikoro remukati rinogona kukubatsira kuti uve nemakumbo akafanana nemhando uye yakasimba, muviri wakasimba zvakakwana.
Heano zvinhu zvishanu zvinoshamisa zvinotyisa zvinogona kuumbwa uye kutinhwa nebhasiki remukati:
Kudzoka Kwako: Paunenge uchibhururuka mberi muchiuno kuti uende, hutumbu hwenyu huri kumucheto hunoguma hutsigira muviri wako wepamusoro uye uchibatsira kugadzirisa chiedza chako sezvaunofamba. Chengetedza musana wako zvakananga apo iwe unomira mberi uye iwe unobatanidza misungo yako kumashure zvakakwana, uchibatsira kusimbisa uye kuataurira sezvaunenge uchifamba.
Mitsotsi Yezvombo Zvako: Chengetedza ruoko rwakakodzera kana iwe uchifamba pakati pezvigaro uye zvigaro zvigaro , uye maoko ako achapa ruviriro rwemuviri wako wepamusoro. Kushandura maitiro mukati uye kunze kwechirasi kunobatsira kusimbisa uye kutaurira biceps yako uye triceps, kunyanya (hapana zviremba zvinoda!).
Horo Yako uye Chigunha: Kusiyana nezvinofungwa nevanhu vazhinji, chiuno nechokuita zvinowedzera simba rekushandisa mabhasikoro. Kuita maitiro ekusimbisa mahudyu ako uye glutes zvinogona kukubatsira kuti uwedzere kufambisa kwako nekunyaradza bhasikoro, uye kupinda muchibharo chemukati nguva dzose kunogona kukubatsira toni uye kusimbisa masumbu muhudyu mako uye butt. Ndiyo nzira mbiri-yakasimba mumugwagwa!
Nhengo yako yepamusoro: Kana iwe uchibvisa kubva muhudyu, gadzirisa zvakakodzera , uye usaramba uchinge uchinge uchinge uchinge uchinge uchitarisa pamabatikiti paunenge uchifamba, iwe unobatanidza misungo yako, iyo inogona kubatsira toni uye kusimbisa mimba yako yose. Uye kana iwe uchifamba zvishoma uchibva kune rumwe rutivi sezvaunenge uchifamba, muviri wepamusoro rhythm iwe unogadzira unoshanda mishonga pamwe nemativi emimba yako. Nokufamba kwenguva, iwe unogona kuona kuti abs yako yakava yakawanda uye yakatsanangurwa.
Mitsipa Yako: Paunenge uchifamba, iyo quadriceps (miviri mikuru iri mberi kwehudyu) iri kushanda nesimba, kunyanya pasi pacho. Misumbu iri kumashure kwehudyu dzako (iyo hamstrings) inobata basa kana makumbo ako achikwira panguva yepamusoro-soro. Uye mhuru dzacho dzinogadzirisa maitiro ekuderera-pasi uye pamwe chete. Iko kumusoro: Shandisa maridid pedal strokes , uye iwe uchaguma nemasimba, akasimba, akadzikisa makumbo kubva muchiuno chako kusvika kumakumbo ako.
Kwete zvakare jiggly kumusoro mahudyu!