Tanga Kutanga Musimba Wako Simba
Simba kudzidzisa kuri kuita maitiro uye miitiro yekuita basa inovaka musimba yako simba. Iyo inozivikanwawo seirima yekudzidziswa kana kudzivirira kudzidzira.
Simba rinodzidzisa rinoshandisa maitiro anoshandura mishonga kuti zvibvumirane pasi pekutengesa kwezviyereso, uremu hwemuviri, kana zvigadzirwa zvakadai sekudzivirira mapoka. Izvo zvinofanira kuita kuti kuwedzerwa musimba musimba uye musikana kutsungirira, uye zvingaguma nekukura kwemasimba mashoma.
Zvimwe: Kukura kwehuremu Bhuku reVadzidzi vatsva
Utano Hune Zvibereko Zvesimba Kudzidzisa
Simba kurovedza chikamu chinokosha chepurogiramu yekurovedza muviri. Kana iwe unofara maitiro ediodio zvakadai sokumhanya, kufamba kana kutengesa mabhesi, kudzidzisa simba kunobatsira kuenzana kwemasisita kutengesa uye kukurudzira pane kungoita kushandiswa kwemisumbu inoshandiswa mumutambo wako unofarira mafirimu. Simba rinodzidzisa rinowedzera hutema hutema, hunoita kuti mastabolism semasumbu inopisa makoriki akawanda pane zororo pane mafuta.
Zvimwe: Utano Hutsva Yekusimbisa Simba
Kudzidzisa Kwakaita Simba Rakawanda Unoda Here?
Zvinyorwa zvekuita zvekuita vanoti vanhu vakuru ( kusanganisira vakwegura vakuru ) vanofanira kuita simba rekudzidzisa kudzidzira kwemazuva maviri kusvika matatu vhiki imwe neimwe. Aya maitiro anofanira kusanganisira 8 kusvika ku10 yekudzidzira simba-simba, 8 kusvika ku12 kudzokorora kweumwe neumwe.
Zvombo zvekudzidzisa Simba
Iwe unogona kuita simba kudzidzisa zvisingabatsiri nekumanikidzana mapoka uye zvisikwa zvakasununguka, kana iwe unogona kufanana neimba yekurovedza yeimba kana fitness centre imhizha.
- Kusarudza uye Kushandisa Kurwisana Mabhesi : Izvi zvinodhura zvishomanana uye iwe unogona kuzvitora pamwe newe kuti uite basa chero kupi zvako, kusanganisira pahofisi kana uchifamba.
- 10 Zvisingatengi Zvimwe Zvokudzidzisa Kudzimba Kwemusha Zvokushandisa : Mamwe mazano ekushanda kwesimba rako.
- Nzira Yokusarudza Pamba Imishoni Yokudzidzira : Kana iwe uchida gym yokumusha, iyi ndiyo nzira yekusarudza nayo michina.
Kushevedzera Kuti Uwane Simba Rokudzidzisa
Usati wadzidziswa simba chikamu chekushanda kwako, chengetedza nemaminitsi mashanu kusvika kune gumi ekujekesa-cardio exercise. Izvi zvingave zvichifamba kana kufamba-famba pane chikwata chetsika , kupoteredza bhavha kazhinji, kutasva bhasikoro rekuvhiya, kana kufamba panzvimbo. Iyi inodziya-inowedzera kukura kwemoyo wako kuunza ropa rinopfuura nekuyerera uye mumhepo yako kuitira kuti vashande zviri nani.
Kunonoka uye Kudonha
Mushure mekunge simba renyu richiita basa, itonhorera zvakare nemabasa e-cardio uye mozoita zvinyoro zvinyoronyoro zvemitsipa yawakashandisa kuti urambe uchichinja.
Kufuridzira uye Kuderedza
Simba rekudzidzira masimba mashoma zvakakwana kuti iwe haufaniri kushandisa soro yekutsvaga kana simba remazamu panguva yekugadzirisa. Asi iwe unofanirwa kuva nehutano hwakanaka kana shanje usati waita muviri uye uine utano hwakanaka shure kwekudya muviri kana uturu huchapa mapuroteni uye carbs muviri unoda kupisa, refuel, uye kuvaka masimba ayo.
Zvimwe: Zvokudya Zvokudya Zvokudya
Strength Training Workouts
- Simba Rakasimba uye Purogiramu Yakasvibiswa : Purogiramu yepasi rose ye simba guru uye chivakwa chemasisita.
- Musimboti Wepurogiramu : Kune ani anoda kuvezwa muscled kumusoro kwekuvaka muviri, kufambira mberi kwomunhu uye kuumbwa kwemuviri.
- Kushanda kweMuviri Kushandura Bhuku Rokuvhima Bhuku : Kurwisana kwebhande uku ndiko kwepakati nepakati / kwakanyanyisa kushandisa uye kunosanganisira zvinoita kuti muviri wose uite, unotarisa kutsungirira.
> Kwakabva:
> Nelson, ME; WJ Rejeski; SN Blair; PW Duncan; JO Mutongi; AC King; CA Macera; uye C. Castanedasceppa. " Chiitiko Chepanyama uye Utano Hwomunhu Muvanhu Vakwegura Vakuru: Kurudziro kubva kuAmerican College of Sports Medicine uye American Heart Association ." Med. Sci. Mitambo Kuita. , Vol. 39, Nha. 8, mapeji 1435-1445, 2007.
> 2008 maitiro ekuita mabasa evanhu vekuAmerica: Ivai vakashanda, vane utano, uye vanofara: Ivai vakashanda, vane utano, uye vanofara . Washington, DC: US Dept of Health and Human Services; December 11, 2008.