Unoda kugwinya asi usingazive pekutangira, mujimu hauzive kuti ndezvipi zvishandiso zvekutanga kurovedza muviri? Nhasi, ini ndichagovera maitiro esainzi ekusimba, kusanganisira nhanho ina, kuitira kuti iwe ugone kunyatsopinda muchimiro kubva pakutanga.

1. Tsanangura zvinangwa zvemuviri wako

Kutanga, iwe unofanirwa kutsanangura zvinangwa zvemuviri wako. Chinangwa chekusimba ndiko kuderedza uremu, kuumbika, kuvaka tsandanyama, kana kusimbisa muviri? Chete kana iwe uine chinangwa chakajeka iwe unogona kugadzira chirongwa chekusimba chinokukodzera iwe uye kudzivirira kudzidziswa kweupofu.

2. Kudziya

Usati watanga kudzidzira, dziya majoini ako uye zvishoma nezvishoma simudza tembiricha yemuviri wako kuderedza njodzi yekukuvara. Zvinokurudzirwa kuti uite 5-10 maminetsi ekurovedza muviri, sekumhanya, kufamba nekukurumidza, kutambanudza, nezvimwewo, kusimudza kurova kwemoyo wako uye tembiricha yemuviri, uchitambanudza tsandanyama dzako uye kugadzirira.

3. Formal training - simba rekudzidzisa

Patinodzidzira kusimba, tinofanira kuronga kudzidziswa kwesimba kutanga, uye tozoronga cardio. Paunenge uri panhongonya yako, kudzidziswa kwesimba kunogona kukubatsira kuita zvirinani pamatanho ako ekutakura uremu uye kuderedza mikana yako yekukuvara.

Pasinei nekuwana tsandanyama uye kurasikirwa kwemafuta, zvinodikanwa kuronga kudzidziswa kwesimba, kurasikirwa kwemafuta nguva yega yega yekudzidziswa kwesimba inenge 30-40 maminetsi, tsandanyama kuwana vanhu nguva yega yega kuronga 40-60 maminetsi, zvine musoro kugovera kudzidziswa kwemhasuru, dzivisa kurovedza muviri. rimwe boka remhasuru zuva rega rega.

Zvinokurudzirwa kuti kudzidziswa kwesimba kutange nemaitiro akareruka emusanganiswa, senge squats, push-ups, kukwasva, kudhonza nesimba, kudhonza-kumusoro uye zvimwe zviito zvinogona kurovedza akawanda mamhasuru mapoka mumuviri uye kugadzirisa mhasuru kuvaka.

Huremu huremu hunofanirwa kutanga nehuremu huremu dumbbells uye barbells, uye zvishoma nezvishoma kuwedzera huremu uye kuoma kuwana mhedzisiro iri nani. Teerera kune kutonga kwekufema, tenzi hunyanzvi hwesimba, kuderedza njodzi yekukuvara.

3. Kudzidzira kwemaitiro - aerobic exercise

Kuronga kurovedza muviri mushure mekudzidziswa kwesimba kunogona kubatsira kupisa mafuta, sekumhanya, kutenderera, aerobics, kusvetuka, nezvimwewo, zvinogona kuvandudza kushanda kwemoyo nemapapu, kubatsira kuvandudza kutsungirira kwemuviri, uye kubvisa kufutisa.

Kuderedza mafuta vanhu vanoronga 40-50 maminetsi ekurovedza muviri zuva rega rega kuti ave nechokwadi chekushandisa macalorie, kuvaka tsandanyama vanhu vanoronga 2-3 nguva pasvondo aerobic exercise inogona kubatsira kuvandudza maekisesaizi.

Mukati mekudzidzira aerobics, zvakakosha kuchengetedza zvakasiyana-siyana zvekurovedza muviri uye kugara uchichinja zviri mukati mekurovedza muviri, kuitira kuti iwe ugone kufamba kwenguva yakareba munzira yekusimba uye kukurumidza uremu.

4. Tora zororo rakakodzera

Kuzorora kwakakodzera kunogona kubatsira muviri kupora, kukurudzira kugadzirisa tsandanyama, uye kunatsiridza mhedzisiro yekudzidziswa. Zvinokurudzirwa kuronga 1-2 mazuva ekuzorora svondo rega rega, uchiteerera kuhutano hwekurara uye kuve nechokwadi chekurara kwakakwana.