Kana iwe uchida kuvaka tsandanyama, haufanirwe kungoshanda nesimba pakudzidziswa kwesimba, asi zvakare unofanirwa kusarudza nzira yakanaka. Nhasi, tichagovera 5 matipi ekuvaka tsandanyama kuitira kuti iwe ugone kurovedza muviri zvakanyanya!

1. Zvishoma nezvishoma vandudza chiyero chemutoro uye edza kupaza yako pachako PR

Muimba yekurovedza muviri, tinowanzoona vamwe vanhu pakutanga kuti vasarudze uremu hunorema, uye saka havagoni kuita zvishoma kuti vasiye. Muchokwadi, nzira chaiyo inofanirwa kunge iri yekuwedzera zvishoma nezvishoma huremu uye kupikisa miganhu yavo, kuitira kuti uvandudze mhasuru dimension.

PR inoreva huremu hwepamusoro hwekudzidziswa kwesimba rakajairwa, huremu hwemuganhu wemunhu. Paunenge uchivaka tsandanyama, kuwedzera kwehuremu kunobvumira misumbu kuti ive nekukurudzira kwakadzika, zvichiita kuti uwane mamwe kudzidziswa. Nokudaro, zvinokurudzirwa kuti uedze kuputsa PR yako mukudzidzira, zvakadai sekuwedzera uremu uye kuwedzera nhamba yemapoka.

2, kuronga 2-3 nguva pasvondo aerobic exercise brush mafuta

Munguva yekuvaka tsandanyama, zvinodikanwa zvakare kudzora huwandu hwemafuta emuviri kudzivirira kuunganidzwa kwemafuta paunenge uchivaka tsandanyama. Uye aerobic kurovedza muviri ndiyo yakanakisa nzira yekukwesha mafuta, asiwo yekuvandudza kugona kwemapapu, kusimbisa kutsungirira kwemuviri, rega iwe ushandise zvirinani kuita.

Zvinokurudzirwa kuronga kurovedza muviri 2-3 kanomwe pasvondo, sekumhanya, kuchovha bhasikoro, kushambira, nezvimwewo, uye kudzora nguva paanenge maminetsi makumi matatu nguva yega yega. Zvisinei, zvakakosha kuziva kuti panofanira kuva nemaawa matanhatu pakati pe cardio uye simba rekudzidzira.

3. Rovedza nezvikwata zvepamusoro

Kudzidziswa kweSupergroup itsika yekubatanidza maekisesaizi maviri kana anopfuura akasiyana pamwechete kuti arambe achidzidziswa. Izvi zvinogona kuwedzera kusimba kwekudzidziswa uye kugadzirisa kuchinjika kwemhasuru. Semuenzaniso, unogona kusanganisa mabhenji ekutsikirira uye push-ups emhando yepamusoro seti.

4. Wana mapuroteni akakwana

Protein ndiyo yekutanga kuvaka mhasuru, saka unofanirwa kuwana mapuroteni akawanda. Kazhinji, iwe unofanirwa kushandisa magiramu maviri eprotein pakirogiramu yehuremu hwemuviri, senge: 50KG yevanhu inoda kuwedzera 100g yeprotein pazuva.

Mapuroteni ezvokudya zvakasiyana zvakasiyana, unogona kusarudza chifu chehuku, mazai, hove uye zvimwe zvekudya zvine mapuroteni akawanda kana protein powder nedzimwe nzira dzekuwedzera.

5. Wedzera kudya kwako kwekoriori uye idya zvokudya zvakawanda

Kuvaka tsandanyama kunoda simba rakawanda kusimudzira kukura kwemhasuru, uye tsime resimba macalorie. Naizvozvo, iwe unofanirwa kuwedzera macalorie ako ekudya (300 kusvika 400 makorikori akakwirira kupfuura enguva dzose), idya zvakachena, dzivisa chikafu chisina kuchena, uye idya chikafu chakawanda panguva imwe chete, kakawanda kuwedzera huwandu hwekudya kwekudya kuti uve nechokwadi chekuti tsandanyama dzine zvakakwana. zvinovaka muviri uye kupa simba.

Aya ndiwo mashanu anozivikanwa ekuvaka tsandanyama nhungamiro, ndinovimba iwe unogona kuburikidza nenzira kwayo, yakanyatso shanda kuvaka tsandanyama, kuitira kuti vave vakasimba.