Munyaya yehutano, vanhu vanogara vakazara nechido, asi kurovedza muviri kwemapofu hakuiti nguva dzose kuwana migumisiro, uye kunogona kutounza migumisiro yakaipa.

Kuti ikubatsire kuita maekisesaizi zviri nani, Xiaobian inokupa zvinotevera nhanho nhanhatu dzekusimbaradza, ndinovimba hausi maekisesaizi usina bofu?

Kutanga, ziva mamiriro ako emuviri.

Usati watanga kuita maekisesaizi, unofanira kunyatsoongorora muviri kuti uone kuti muviri wako wakakodzera kurovedza muviri. Mukuwedzera, ita chirongwa chemuviri chine musoro maererano nemamiriro ako pachako emuviri, pane kutevedzera upofu zvirongwa zvevamwe, kuitira kuti udzivise kukuvara kwemuviri nekuda kwekunyanyisa kurovedza muviri.

Chechipiri, sarudza nzira yekusimba inokodzera iwe.

Vanhu vakasiyana vane zvinodiwa zvakasiyana zvemuviri, zvinofanirwa kunge zvichibva pamamiriro avo ega kuti vasarudze kusimba kwavo. Semuenzaniso, kana iwe uchida kuvaka tsandanyama, unogona kusarudza kurovedza simba, pamwe chete nekurovedza muviri; Kana iwe uchida kurasikirwa nemafuta, iwe unofanirwa kusarudza aerobic exercise, yakasanganiswa nekudzidziswa kwesimba.

Chechitatu, kudziridza madyiro akanaka.

Madyiro akanaka haangove nemabhenefiti makuru ehutano hwemuviri, asiwo anogona kuvandudza kusimba kwemuviri. Chimiro chekudya chinonzwisisika chinogona kubvumira muviri kuwana chikafu chakakwana, kuwedzera chiyero chemetabolism yemuviri, nekudaro ichimhanyisa kuvaka mhasuru yemuviri, kupisa kwemafuta.

Kuderedza mafuta vanhu vanofanira kudzora kudya kwekoriori uye kuwana yakaderera-mafuta, yakaderera-carbohydrate kudya, nepo tsandanyama kuwana vanhu vanofanira zvakakodzera kuwedzera calorie kudya uye kuwana yakaderera-mafuta, yakakwirira-mapuroteni kudya, kuitira kuvandudza uremu kunyatsoshanda.

Chechina, teerera kururamisa chimiro uye kufamba.

Paunenge uchiitisa kurovedza muviri, kutarisisa kunofanirwa kubhadharwa kugadzirisa mamiriro uye mafambiro kudzivirira kukuvara kwemuviri kana mhedzisiro yakaipa nekuda kwechimiro chisina kunaka uye mafambiro. Paunenge uchishanda kunze, unogona kubvunza mudzidzisi ane hunyanzvi kuti akupe nhungamiro yekuona kuti chimiro chako uye kufamba kwacho kwakanaka.

Chechishanu, kurovedza muviri zvine mwero.

Kunyangwe kugwinya kuri chinhu chakanaka kwazvo, asi kurovedza muviri kwakanyanya kunogonawo kukonzera mhedzisiro yakaipa pamuviri. Naizvozvo, kana uchiita kurovedza muviri, kutarisisa kunofanirwa kubhadharwa kune yakakodzera kurovedza muviri kusimba uye nguva.

Zvinokurudzirwa kuti nguva yekurovedza muviri idzorerwe pane anopfuura 30 maminitsi uye pasi peawa 2 nguva imwe neimwe, kuitira kuti udzivise matambudziko akadai sekuneta kwemuviri uye kushushikana kwetsandanyama kunokonzerwa nekunyanyisa kurovedza muviri.

Pakupedzisira, iva nemoyo murefu uye shingirira.

Kugwinya inzira yenguva refu, kwete kwehusiku humwe chete, kuda kuwana kukwana panguva imwe chete, iwe unofanirwa kunamatira kune inokwana mwedzi mitatu.

Naizvozvo, iwe unofanirwa kuchengetedza maitiro ekushivirira uye kutsungirira, uye gadzirisa chirongwa chako chekusimba nenzira kwayo kuti uwane mhedzisiro iri nani.