Chimwe chinhu chandakadzidza mushure memakore ekudzidzira vatengi ndechokuti kuedza kufambisa mukurovedza muviri kana kugara kumba kuti kurera vana hakusi nyore. Kunyange zvirongwa zvakarongwa zvakanakisisa zvinogona kuputirwa pasi nekudonha kwechikonzero chipi zvacho chezvikonzero.
Asi, zvinokwanisika kuwana mamwe maitiro, kunyange pazuva rako rakaoma . Kuti ndizviratidze, ndakanyatsoenda kune chitubu-vatengi vandakadzidzisa vanogara kumba kuti vashande uye / kana kutarisira vana, zvichida vanhu vakaoma zvikuru ini ndinoziva.
Ichokwadi chokuti vanhu ava vakawana awa yekudzidzisa vhiki imwe neimwe inotoshamisa, asi ivo vanewo dzimwe nzira dzakanakisisa dzekugara dzakashanda. Heano mazano avo akanaka:
Dzidzirai Nevana
Zvino, ndinoziva izvi hazvisi nyore. Ndakadzidzisa zvakawanda zvevatengi nevana, vana vaduku uye vechidiki uye hazvisi nyore nguva dzose kuzviita. Zvisinei, iniwo ndaive nevana vachitora chikamu mukushanda uye ivo vanowanzova nekunyanyisa kukurukurirana naamai kana baba. Mamwe mazano:
- Vachibatanidza navo pakudzidzira . Ita rolled-up sock "dumbbells" kuitira kuti vagone kutevedzera maitiro enyu. Kana ivo vakwegura zvakakwana uye vakagadziriswa, ita kuti vabatire zviyereso zvishoma kana mabhodhoro emvura uye vashande navo.
- Vatore ivo kufamba kana kutasva mabhasikoro . Ichi chinhu chakajeka, ndinoziva, asi ndicho chimwe chezvinhu zvakajeka uye imwe nzira iyo munhu wose anogona kuva nenguva yakanaka kana achigara achishanda.
- Tamba mitambo . Mazuva ano, pane mitambo yakawanda kunze uko inosanganisira kubata muviri, chimwe chinhu munhu wose anogona kuita pamwe chete.
- Ita mabasa epamba . Mumwe mutengi, * Denise, vana vake vanomubatsira mudivi uye vane mitezo kuti vaone kuti ndiani angagona kuisa mashizha akawanda kana kuputira parutivi rwomuguta nokukurumidza.
Kupfekedza Basa Rako Rokushanda Zvipfeko Zuva Zvose
Imwe nyaya yakakurumbira vazhinji vekugara kwangu-kumba-vatengi vane kuwana mazano makuru ekushanda. Kunyangwe kuedza kukanda piritsiro kana kutora vhidhiyo yemaminiti 30 apo vana vevana vanogona kunge vakaoma.
Mumwe wevashambadziri vangu, * Janine, ane vana vaviri vaduku, anotenderera izvi nekupfeka zvipfeko zvake zvekushanda achangomuka. Kuita izvi:
- Ikuwana iwe mumamiriro ezvinhu . Kungopfeka zvipfeko zvako zvekushanda zvingakukurudzira kuti ushande zvakasimba kunyange iwe uri kungoita mabasa epamba. Uyezve, unogona kuwana sweaty uye iwe haufaniri kunetseka nezvazvo.
- Inoita kuti workouts ave nyore . Iwe nguva dzose wakagadzirira kukurumidza kubasa kana kufamba kana chero nguva ichibvumira. Janine anoshandisa zvishoma zvishoma nguva yenguva shomanana yekurovedza muviri, maminitsi gumi e cardio pano kana kukurumidza kushanda kwedzidzo ikoko ... iyo yose inowedzera
- Anokuyeuchidza nezvechinangwa chako chekushandisa . Kupfeka zvipfeko zvako zvekugadzirira chiyeuchidzo kuti uwane mamwe maitiro ekurovedza mukati, zvisinei kuti uri pfupi sei.
Ita Zvinhu Zvose Kuverenga
Kana iwe ukawana iwe usina nguva yekuita zvekurovedza muviri kana kuti iwe warasikirwa nekuvhima, izvi hazvirevi kuti haugoni kupinda mune rimwe basa. Edza izvi pfungwa:
- Simhanya masitepisi . Mumwe muchengeti, * Eddie akati anowedzera mamwe mazamu pamatanho kana achiita mabasa epamba kana kuti kudzingisa vana kumativi ose.
- Wedzera zvimwe kufamba . Mumwe mutengi, A tarisiro dzemitambo kuburikidza neresitorendi kuti awedzere mamwe makorikori. Mumwaka wechando, anofamba nevana pachitoro.
- Itai simba rekudzidzisa zuva rose . Mumwe anogara pamba baba vanovhiringidza nomumwe wevana vake mushure make. Mumwe muchengeti anoita mapapu, squats uye mamwe maitiro paanenge achibika kudya kwemanheru kana kuti achikotama kuti atore zvidhori kana mbatya. Izvo zvose zvinokosha!
Zvose zvinoverengwa. Ndezvipi pfungwa dzaungagona kuuya nadzo muupenyu hwako?
Iva neKushanda Mazano Mazano uye Zvakagadzirira Kugadzirira
Chikamu chekugara muchimiro kana iwe uine purogiramu yakajeka iri kugadzirira kushandisa zvishoma pamaminitsi mashomanana pano neapo. Dambudziko nderipi, nzira yakanakisisa yekushandisa nguva iyoyo uye kuwana zvakanyanya kubva mairi? Mhemberero shomanana yekurovedza muviri inogona kubudirira kana ukashanda zvakaoma. Mumwe wevatengi vangu anoita izvi nguvaaver kushanda kwevhiki yose:
Ndine vamwe vatengi vanozvichengetedza zviri nyore uye vanoita muviri kuwedzera muviri (pushups, squats, mapapu, nezvimwewo) kweminiti imwe neimwe inoteverwa nekukurumidza kumhanya pamutambo wekutsika kana staircase. Pfungwa yacho ndeyokuita chimwe chinhu uye kushanda zvakaoma pairi. Kana uine chirongwa, iwe unogona kunge uchida kutevera.
Shanda neMunhu Mudzidzisi Wega
Kana zviri mukati mebhajhini yako, funga kushanda nemudzidzisi kamwe kamwe pavhiki kana kunyange mavhiki mashomanana mumba mako.
Hazvisi zvevanhu vose, asi mumusha-kudzidziswa wega huri nyore uye iri kuva yakajairika uye inotengwa.
Kugara kwangu kumadzimai uye vanasikana vanoona kuti ndiyo nzira yakanaka yekuwana pfungwa dzekushanda uye kugara pamugwagwa . Une mudzidzisi wekumba unowana:
- Kunaka . Mudzidzisi anogona kushanda purogiramu yako uye haufaniri kutyaira chero kupi zvako kuti usangane.
- Kuita basa rakanaka . Iwe uchawana kushanda kwakakodzera purogiramu yako, zvinangwa uye zvishandiso uye kushanda iwe unogona kuzviita iwe pachako zvakare.
- Chikonzero . Zviri nyore kushanda zvakaoma nomudzidzisi achikusimudzira zvishoma.
Kana mari iri dambudziko, funga kuita shamwari yekudzidzisa neshamwari yekuchengeta mari.
Ita Shamwari Nako Mhuri
Kana iwe uine mumwe wako kana mhuri yako zvakapoteredza, unogona kukwanisa kutaurirana imwe nguva yezvedzidzo mukati mevhiki. Mamwe mazano:
- Taura newawakaroorana naye . Ndakaroora vatengi mavhiki mashoma - baba vanoshanda neni apo mudzimai wake anocherechedza vana uye vanoenda kune vhiki inotevera.
- Shandisa zvakanaka mhuri . Vazhinji vevatengi vangu vanouya kuzouya kamwe chete kana kaviri pavhiki kuti vashandise nguva nevana kuitira kuti vaende kumitambo yekurovedza kuti vaite basa.
- Ziva kuziva vavakidzani vako . Ndine muchengeti mumwe chete ane chibvumirano nemuvakidzani wake. Vanocherechedza vana veumwe pamwe kamwe pavhiki uye imwe inotanga kumhanya. Vanofamba pamwe chete kamwechete pavhiki kuitira kuti mumwe nomumwe arambe achikurudzirwa.
Haasi munhu wose ane rudzi urwu rwekutsigirwa asi, kana iwe uchidaro, shandisa zvaro.