Nzira yekurovedza sei zvakanyanya zvesainzi uye zvinobudirira, kuderedza mukana wekukuvara, uye kuwana muviri wakanaka nekukurumidza?

Tisati tatanga nzira yesainzi yekusimba, isu chekutanga tinoda kunzwisisa chinangwa chekusimba uye chimiro chemuviri wemunhu.Iwe unoda kurasikirwa nemafuta uye kuvaka tsandanyama, kana iwe unoda kuvandudza kushanda kwemoyo nemapapu uye kuramba wakagwinya?Kuziva mamiriro emuviri wako kunogona kukubatsira iwe kugadzira chirongwa chekusimba icho chakanyatso kuenderana nezvido zvako wega, kuitira kuti iwe ugone kuwana mhedzisiro inodiwa nekukurumidza.

Chokutanga pane zvose, kudziya chikamu chinokosha.Kudziya kwakakodzera kunogona kumutsa mapoka emhasuru dzemuviri, kusimudza tembiricha yemuviri, uye kudzivirira kukuvara kwemitambo.Iwe unogona kupedza maminetsi gumi uchidziya nekuita maekisesaizi akareruka sekufamba nekukurumidza, kumhanya kana kutambanudza zvine simba.

Kunotevera kunouya chirongwa chekurovedza muviri.Iwe unogona kusarudza cardio kana simba rekudzidziswa zvichienderana nezvinangwa zvako uye zvaunofarira.Kushanda kweAerobic kunogona kubatsira kupisa mafuta uye kuvandudza kushanda kwemwoyo nemapapu, zvakadai sekumhanya, kutamba bhora, kusvetuka tambo, kushambira kana bhasikoro, kutanga nekudzidzira kwakadzika, zvishoma nezvishoma kuwedzera kusimba, kunogona kukubatsira kuvandudza dambudziko rekufutisa.

Kudzidziswa kwesimba kunobatsira kuwedzera mhasuru uye kunatsiridza hwaro hwemetabolism, senge dumbbell kudzidziswa, barbell kudzidziswa, zvichienderana nekufamba kwemukomboni, senge push-ups kana squats, inogona kurovedza akawanda mamhasuru mapoka mumuviri uye kubatsira kuvandudza chikamu chemuviri.

Paunenge uchidzidzira zviri pamutemo, zvinokurudzirwa kuti iwe = kutanga kudzidziswa kwesimba, wozoronga aerobic exercise, dzidza yakaringana yekufamba mwero, iyo inogona kunyatso shanda kuwedzera musuru mafuta uye kuderedza njodzi yekukuvara.

Mukuita kusimba, nzira chaiyo yekufema yakakosha.Kufema kunogona kubatsira kupa oxygen, kudzinga carbon dioxide, uye kudzivirira kukachidzwa kana kusagadzikana panguva yekurovedza muviri.Inokurudzirwa kufemesa kana uchiita nesimba uye inhale paunenge uchizorora.

Pakupera kwekurovedza muviri, unofanirwa kutambanudza zvakanaka kuti uzorore.Izvi zvinobatsira kubvisa kushushikana kwemhasuru, kukurudzira kupora kwemhasuru, uye kudzivirira kurwadza uye kukuvara kwemitambo.Chiito chekutambanudza chinogona kusanganisira static kutambanudza, dynamic kutambanudza kana PNF kutambanudza.

Chekupedzisira, kana uchigadzira maitiro esainzi ekusimbaradza, zvinodikanwa zvakare kutarisisa kurongeka kwakanaka kwekuzorora uye kudya.Idya, kurara uye kurovedza muviri kushayikwa kwezvinhu zvitatu zvikuru, musanganiswa webasa uye kuzorora, kuzorora kwakakwana kunogona kukurudzira kupora kwemhasuru, uye kudya kwakanaka kunogona kupa simba uye zvinovaka muviri zvinodiwa pakurovedza muviri.