Yenyu Yemazuva Ekurasikirwa Kwehupfumi

Iva nemafungiro ezhizha

Ndinoziva kuti ndiyo nguva yekurasikirwa kwekurema kwezhizha apo ndinonzwa kuchema kwakanyarara kubva kuchikwata chekugadzira zvivako. Pane imwe nguva, ndaive mumutsara kuti ndiedze panguvo uye ndanzwa kungobva kune imwe yemakamuri akakodzera. Mukadzi shure kwangu akazevezera, "Ari kuedza kushambidza sutu," nenzira imwechete yezwi mumwe angati, "Akangopinda muimbwa inyoka."

Kana chando chisati chave chiri mutsa, iwe unogona kuedzwa kuti uparadze kudya kana kupedza maawa muimba yekurovedza.

Gore rino, wadii kutora nzira yakasiyana uye uzvipe nguva yekugadzikana kupinda purogiramu inononoka, yehutano yekurashikirwa? Iwe uchave wakagadzikana, kurasikirwa mafuta panzvimbo yemisumbu uye kugadzirisa kusingaperi kunogara kwegore rose.

Nzira Yokugadzirira Nhizha

Usati watanga neurongwa hutsva hwekurovedza muviri uye kudya, iwe unoda zvinotevera:

1. Bhuku rakachena rehutano kubva kunachiremba wako kana iwe wakakuvara, chirwere kana chirwere chekurapa
2. 20-60 maminitsi emakore, 4-5 mazuva pavhiki ( kuchiparadzanisa kana zvichidiwa)
3. Kuzvipira kutevera kudya kwakanaka mazuva mazhinji evhiki
4. Kuwana zviyero zvisingabhadharwi, mapikisi ekudzivirira kana mishonga

Purogiramu yako yeCardio

Chikamu chekutanga chese rakanaka kurasikirwa kwemazivi kana chirongwa chekushaya muviri ndiko cardio exercise . Iyi ndiyo nheyo yako yekupisa makoriro, kugadzirisa mwoyo wako, mapapu, uye muviri uye kuita kuti muviri wako uve nesimba kune mamwe mabasa echando iwe. Kana iwe uri wekutanga , iwe uchada nguva yekushandira nzira yako kusvika pamutengo we cardio iwe unoda kurasikirwa nehutemi, anenge 5 kana 6 mazuva pavhiki kwemainenge 20-60 maminitsi mumoyo wako unotarirwa kutengesa.

Shandisa izvi mazano nemitemo yekuisa purogramu yako ye cardio:

• Tanga pauri . Chengetedza hutano hwako uye utange nekunakidza iwe. Kana usina kushanda mumakore mazhinji, unogona kutanga nemaminitsi gumi nemaminitsi makumi mana nemasere kusvika ku 3-4 mazuva masere pavhiki uye zvishoma nezvishoma uwedzere nguva uye nguva.
• Ita basa rako . Kana iwe usina nguva yekushanda kwenguva yakareba, edza kuita zvishoma zvishoma zvekuvhima zuva rese. Nyanzvi dzakaona kuti izvi zvinoshanda zvakakwana sekushanda kushanda.

• Sarudza zvinhu zvaunofarira . Iwe unenge uchikurudzirwa kuti urambe uchishanda nekushanda kwako apo iwe unofarira zvauri kuita.
• Shandura simba, nguva, uye rudzi rwebasa . Edza kushanda kwenguva pfupi, kwakanyanyisa kusanganiswa nerefu, zvishoma nezvishoma kushanda kwemhando dzakasiyana. Iwe unogona zvakare kuedza kudzidziswa kwemukati kamwe chete kana kaviri pavhiki kupisa makirogiramu akawedzera uye kukurudzira kutsungirira kwako.

Cardio Workouts

Kuti uwane pfungwa, funga nezveimwe yevhisi ye cardio pasi apa uye ugoedza imwe, uchigadzirisa kushanda sezvinodiwa kuti ukwanise hutano hwako uye zvinangwa:

• Kutanga Kupindira Kudzidzisa
• Cardio Endurance Workout
• Low Impact Cardio Blast

Kuti uone kuti ingani makiriji iwe uri kupisa nebasa rimwe nerimwe, shandisa iyi calori calculator .

Chikamu chechipiri chepurogiramu yako chichava simba yekudzidzisa kuvaka musimba wakasimba uye kusimudza mararamiro ako . Kupisa yakawanda makamori anonamatira nekufamba kwezvikwata (kureva, kutama kunotarisa kupfuura rimwe boka remuviri). Mienzaniso ingadai yakava squats , mapapu , pushups , uye kuvhura .

Tsanangudzo shomanana:

• Tarisa mapoka ako ose emisungo kanenge kaviri pavhiki, ane zuva kana maviri zvezororo pakati pekushanda.

• Chengetedza maitiro ako pakati pe8-12 kuvaka musumbu, 12-16 nokuda kwokutsungirira uye 4-8 kuvaka simba. Usatya kutya kushandisa mitambo yakasiyana-siyana nguva dzose kuti utambudze muviri wako nenzira itsva.
• Usatya kutakura zvinorema (vakadzi vanosanganisira)
• Sarudza maitiro maviri ega yega yemuviri chikamu. Semuyenzaniso:
  • Kugadziriswa kushandiswa
  • Kudzokorora zvinyorwa
  • Gare gare rinomutsa
  • Bicep Curls
  • Tricep Kickbacks
  • Ball Squats
  • Kubatsira Lunges
  • Crunches on the Ball
• Kana iwe uri mutanga, tanga ne rimwe rega reps 15 reps yega yega yekurovedza nemutengo unorema, uwedzere kuiswa zvishoma nezvishoma. Zvimwe nezvemasero uye reps .
• Shandisa zvakakwana uremu kuti rep yekupedzisira inonetsa, asi haigoneki. Iwe unogona kukwanisa kupedzisa rep yekupedzisira nemafomu akanaka.
• Ita simba rako kushanda solo kana musi iwoyo se cardio workouts yako . Kana iwe ukazviita ne cardio yako, iwe unogona kutsvaga kuparadzanisa tsika yako kuitira kuti iwe uri kungoita zvidzidzo zvepamusoro kana zvishoma zvemuviri kuti uchengetedze nguva nesimba.

Nhanho Nhanho Kudzidzisa Simba

Izvi zvinotevera zvinopa zvikamu zvitanhatu mirayiridzo yekushanda mushuga wese mumuviri wako.

• Your Best Eager
  • Sample Shoulder Exercises
  • Nhanho Nhanho - Vafudzi
• Your Best Chest
  • Sample Chest Chekuita
  • Nhanho Nhanho - Chest
• Your Best Back
  • Sample Exercises Back
  • Nhanho Nhanho - Kudzoka
• Your Best Biceps
  • Sample Biceps Kudzidzira
  • Nhanho Nhanho - Biceps
• Your Best Triceps
  • Muenzaniso Taridza Kuedza
  • Nhanho Nhanho - Triceps

• Zvakanakisisa Zvako, Hips & Thighs
  • Sample Glute, Hip & Thigh Exercises
  • Nhanho Nhanho - Kubwinya, Hips & Mazinga
• Your Best Abs
  • Muenzaniso Ab Exercises
  • Nhanho Nhanho - Abs

Kunyange zvazvo kurovedza muviri kuchikosha, kazhinji kuwanda kwekurehwa kwekureruka kunobva pakudya kwako. Kunyanya, iwe unoda kuve nechokwadi kuti iwe unopisa makoriki akawanda kupfuura iwe unodya. Imwe nzira yekuita izvi ndeyekutevera kudya asi gara uchiyeuka kuti vanhu vazhinji vane dambudziko kutevera kudya kwakasimba, saka unogona kuwana kubudirira kukuru mukugadzirisa kuduku kudarika nguva.

Pasinei nokuti iwe unosarudza kutevera kudya kumwe chete kana kwete, pane mazano mashomanana akajeka achakubatsira kuramba uchidzora kudya kwako:

• Chengeta bhuku rekudya . Nhanho yekutanga mukugadzirisa ndeyekuziva nezvezvisarudzo zvako. Chengeta bhuku rekudya kwevhiki uye nyora zvose pasi. Iwe uchashamiswa kuti ndezvipi zvakawanda zvinowedzera makoriyamu aunodya uye iwe unofarawo kuwana nzira shoma dzekuchera makorikori pasina kushaya nzara iwe pachako.
• Usarega kudya . Vanhu vazhinji vanochera zvakanyanya makoriyano pavanoda kukurumidza kuora muviri uye kupedzisira kudya ndicho chisarudzo chakakurumbira. Dambudziko nderokuti izvi zvinogona kudzoka zvakare. Kwete chete iwe unowanzodya zvakanyanya, iwe unogona kuderedza simba rako rekugadzirisa muviri rinoreva kuti muviri wako uri kupisa zvishoma makori.
• Inwai mvura kana tei . Kurambira hydrated kuchavhara kuneta uye kukubatsira kuti usarudze nzara uye tei inowanzova nzira yakanaka yekudzivisa chido chako. Paunowana masikati masara, funga kuva nekapu yekoriori-isina gorosi teji (kana chero rudzi rwaunoda) panzvimbo yebasa re candy.
• Cherechedza zvikamu zvako zvezvikamu . Izvi nguva dzose zvinonzwisisika kana zvasvika pakucheka makori uye zvichida zvakanyanya kukuomera kutevera. Pashure pezvose, chii chikamu chemazana? Imwe nzira yekugadzirisa zvikamu zvakakura ndeyokushandisa mahwendefa maduku nembiya. Iyo nzira iri nyore yekuchera zvikamu zvako usina kunzwa sokuti iwe uri kurasikirwa.

• Idya zvakanyanya fiber foods . Zvibereko, miriwo uye zviyo zvakakwana zvinokuzadza pasina kuwedzera makori. Imwe nzira iyo ini nemurume wangu tinotarisa makamori edu ndeyokugara tichidya michero uye miviri yekutanga tisati tadya kudya kwedu kwega.

Kuti uwane mamwe mazano, tarisa Jennifer Scott's Quick Tips we Weight Loss .

Ita Zvaunofunga

Iwe une mazano mashomanana pasi pebhanhire rako, asi ikozvino unofanirwa kuziva zvakajeka kuti uchaswedera sei kudya kwako.

Pasi apa pane zvisarudzo zvishomanana zvekuti ungatanga sei.

Tevera Zvokudya Zvakagadzirwa

Vakawanda vedu tatevera kudya pane imwe nguva uye imwechete uye inogona kubatsira mune zvishoma kudzidzisa nzira dzakanaka dzekudya. Kana ukasarudza kutevera hurongwa hwakarongwa hwakafanana neAtkins kana Weight Watchers, iwe unoda kutanga kutsvakurudza kuti uwane kudya kwakakunakira iwe. Aya mazano anopa ruzivo pamusoro pekudya zvakasiyana-siyana kuti akubatsire kutanga.

• Low Carb Diets
• Chikafu paAng.com
• Diet Advice

Ita Shanduko Dzemuduku Muzvokudya Zvako Zvino

Izvi ndizvo chaizvo zvandinoda kuti ndive nokurasikirwa. Hazvisi sechinhu chinotapira sekudya - pamwe nemabiko akawanda, iwe unoderedza marori ako zvokuti unoguma uchirasikirwa nekukurumidza zvakanyanya kupfuura iwe uchiita nechechi kuchinja. Zvisinei, nenzira iyi, haufaniri kurega zvokudya zvako zvaunofarira, haufaniri kuchinja mararamiro ako masikati uye kuchinja kwaunoita kunowanzove kwakasimba.

Mamwe mazano ekuita zviduku, kuchinja kwehutano:

• Wedzerai hutano hwakanaka kune kudya kwenyu . Nguva dzose zviri nyore kuwedzera pane kudya kwako pane kutora zvokudya kure. Panzvimbo pokuchera mapoka ose ezvokudya, edza kuwedzera chimwe chinhu chakavepa kune imwe neimwe kudya uye udye pakutanga. Saladhi, michero, chingwa chakazara chegorosi kana girazi remvura inongova mazano mashomanana uye uchaona kuti kuzadza zvinhu zvakanakisa zvinosara munzvimbo shoma yezvinhu zvisina maturo.

• Shandura imwe chikamu chekudya kwako . Imwe nzira yekuenda nayo iyi ndeyokusarudza imwe yezvokudya zvisina kunaka iwe unodya uye kubvisa iyo kana kuwana chimwe chinotsiva. Ita simba rako rose pakuchinja chimiro ichocho chakaipa uye wosiya zororo chete. Zviri nyore kupa iyo Coke kana bar candy kana uchiziva zvimwe zvose zvinogara zvakafanana.
• Idya zvishoma . Kungochera husiku humwe kana huviri hwekudya kunze kunogona kuita musiyano mukuru mukati mako. Paunenge uchibika zvokudya zvako, unonyatsoziva zvaunenge uchidya, ita kuti unowana zvakawanda sei uye iwe unogona kuve nechokwadi kuti zvishandiso zvaunoshandisa zvakanaka kwauri.
• Edza kudya zvitsva uye mapeji . Kuwana mapepa akareruka, ane hutano anobatsira kuita kudya kunovaka muviri kunakidza. Kuedza zvinhu zvitsva ndiyo nzira chete yekudya utano inogona kuva nzira yehupenyu, saka kuedza - tarisa Food Network kana kutora mamwe mabhuku erepepeti mumabhuku kana mabhuku. Itai mari mune kudya kwakanaka uye iwe ungakuwana iwe unofara chaizvo.

Nenzira yekuona ma makoriro ndeyekuwana nzira yaunogona kugara nayo nguva dzose. Kana iwe uchishanda maawa mapenzi, ita vana kuti vatarise uye usisina nguva, kusarudza chirongwa chakaoma chekudya chingave chisina kunaka. Kune rumwe rutivi, kana iwe uine nguva yakawanda, kudzidza kudzidzira kudya kwakagadzikana kunogona kuva chimwe chinhu chaunofarira.

Izvo zvikamu zvepurogiramu yekureruka kwezviremera zviri nyore - cardio, simba yekudzidzisa uye utano hwakanaka. Icho chisina kujeka ndechokushandura zvikamu izvi zvakasiyana kuva purogiramu yakabatana inokodzera zvaunoda, zvaunogona kuita uye zvaunoda kuzadzikisa.

Hapana nzira yakarurama yokugadzira chirongwa chekuita basa, asi kana iwe uchida rubatsiro, ndaunganidza zvimwe zvingakubatsira kuti uzviise pamwe chete.

• Kudzidzira Maitiro . Izvi zvinotevera e-mazano anopa mapurogiramu akavakirwe evanhu vanosarudza mazano ekugadzirisa kurasikirwa kwekurema kana purogiramu yehutano.
  • Mazuva 90 kusvika kuFitness uye Weight Loss - Your First 30 Days
  • Walk of Life - Chirongwa Chekufamba Kwemavhiki gumi
• Kugadzirisa purogiramu yako . Kana iwe uri mukuru wemweya wakasununguka, ungada kuisa purogiramu yako isiri yakarongeka. Aya mazano ekukubatsira iwe kunze:
  • Kugadzirisa Purogiramu Yese
  • Nzira yekugadzira chirongwa cheCardio
  • Kugadzira Simba Rokudzidzisa Routine
  • Anatomy ye Workout
• Shingaira neunyanzvi . Kana uri kutsvaga mamwe mazano-kutungamira, unogona kufunga kushanda nemudzidzisi wega, kana chiso kana chiso kana paIndaneti. Izvi zvingakubatsira kuti usarudze kana kudzidziswa kwako kwakakunakira iwe:
  • Zvikonzero Zvokuda Murayiridzi Wega
  • Kusarudza Murayiridzi Wega
  • Kushanda Kwemunhu Kudzidzira Resources

Chero chero nzira yaunofamba nayo, yeuka kuti kutanga kurasikirwa kwemazivi kana chirongwa chekuita muviri hakusi kunguva yechando chechiitiko ... uye hachisi kungoora muviri uye kutarisa zvakanaka mukushamba sutu.

Nokuda kwechokwadi, kuchinja kwekusingaperi, iwe unodawo chido chekurarama hupenyu hwakanaka . Ndicho chido chinokubatsira kuti uite sarudzo dzezuva nezuva dzinodiwa hutano, utano uye kurasikirwa.

Izvo zvinotyisa zvekuedza pamushambadziri muchokwadi chakaoma chechiedza che fluorescent hachigoni kurambwa. Zvisinei, iwe unogona kuita kuti zvive nyore iwe pachako nekugadzira sutu yakakodzera yemuviri wako. Mutambo wefashoni Cynthia Nellis anoti, "Zvingasava nyore nyore kutarisana nenguva iyoyo yezvokwadi munguva yekutanga kushambira kwechitsva, asi zvisungo zvekugadzira uye kushandiswa kunovandudza gore negore."

Tsvaga Chikumbiro cheStartters Iwe

Kana iwe uri muduku busted Cynthia anokurudzira kubvisa-up bikini mbiru. Kana iwe uri mukuru pasi, edza sarong iyo inonyanya "nzira inofadza uye yakanakisisa yekuvhara."

Kune vaya vakakomborerwa nebhokisi, endai munotsigirwa kutanga. Edzai halter-top bikinis kana kuenda kune imwe-chidimbu nebasa rakagadzirwa. Iwe unogonawo kushandisa sarudzo dzakagadzirwa nemaruva, mapuropa uye colorblocking kuti uwedzere kufarira uye kunyatsoratidzira mufananidzo wako.

Kuti uite sarudzo yako kunyange shoma shoma, edza mazano aya kubva kuna Cynthia:

• Edza pahukuru hukuru pane iwe kazhinji hupfeke. Iwe unogona kunge uchinge uchinge uchinge uchinge uchinge uwedzere uye unhu hwakanaka.
• Shandisa zvakanakisisa kusimbisa (kuburikidza nehutu hwema bra kana hurefu hwakareba).
• Kana iwe uri kuedza kupfeka seni muchitoro, benderera pamusoro, kugara, kumira uye kufamba kuti uone kuti sutu ichagara munzvimbo.
• Tarisa chitarisiko chako mumiraira matatu; kana iwe usingavimbi kutonga kwako, tora pamwe neshamwari ichakuudza iwe unotarisa sei mune sutu.

Imwezve kukurudzira: Nguva dzose yeuka kuti hapana fani ye fluorescent pamahombekombe . Zuva rinonyanya kukanganwira, naizvozvo hakuna munhu anoona kusakwana kwakakwana. Uyezve, muimba yekupfekedza iwe uchatarira iwe pachako uri pedyo uye iwe pachako. Usakanganwa kuti vanhu vakawanda havazombotauri kumhino pamwe newe padziva.

Icho chinonyengera kuzhizha ndechokuti uwane nzira dzekugara wakashanda, iva noutano uye uwedzere kuvimba mumuviri wako. Kana iwe uri kuzvitarisira iwe, shingairira maitiro aunoita uye kuti muviri wako unofamba sei. Kana iwe unowedzera kuita, iyo inowanikwa nyore uye zviri nani iwe unonzwa pamusoro pako.