Kana ukasadzidzira makumbo, urikuitira pasina!

Vose varume nevakadzi vanofanira kubhadhara kudzidziswa kwemakumbo, gumbo ndiro boka guru remasumbu emuviri, kukosha kwekudzidziswa kwemakumbo kunosvika kure.

Vakomana vanogona kukurudzira secretion ye testosterone, kuchengetedza simba rakasimba, mazinga e testosterone anogona kukurudzira kukura kwemisungo, kuita kuti uve nesimba, chengetedza hurumende yechidiki.

Kudzidzira makumbo evasikana kunogona kuvandudza zviuno zvakati sandara uye makumbo makobvu, kuumba mahudyu akazara, kugadzira mitsetse yemakumbo akasimba, uye kuve nechimiro chakakombama.

Fitness vanhu gumbo kudzidziswa kunogona kuenzanisa kukura kwemuviri, kukubatsira iwe kuputsa nguva yebhodhoro, kuvandudza kugadzikana kwemakumbo ezasi, simba rinoputika, kuitira kuti iwe usimudze humwe huremu, kuvandudza mutsara wemuviri uri nani.

Kudzidziswa kwegumbo kune vanhu vakafuta kunogona kuwedzera tsandanyama, kusimbisa kukosha kwemetabolism, rega iwe udye macalorie akawanda zuva rega rega, zvinobudirira kuvandudza kugona kwekupisa mafuta uye kuumbwa, uye kugadzira muviri mutete.

Vanhu vakwegura, kuputika kwepfupa kuchaderera, kuomerera pakudzidziswa kwegumbo kunogona kukurudzira calcium absorption, zvinobudirira kuvandudza mapfupa emapfupa, asiwo kudzivirira kuparara kwemhasuru, makumbo kupera, kutonhora, kuvandudza kushanduka kwemakumbo, kuchengetedza makumbo akasimba uye anoshanduka.

Vanotanga vanotanga sei kudzidzira gumbo? Tinogona kutanga nehuremu hwakaderera kana maekisesaizi emakumbo emahara uye zvishoma nezvishoma kuwedzera kuoma kwekudzidziswa, kuitira kuti tigone kurovedza muviri zvakanyanya uye zvakachengeteka.

Izvi zvinotevera zvinogovera boka rezviito zvekudzidzira gumbo zvakakodzera kune vanotanga, dzidza maitiro ekuita, kuderedza kukurumidza kwekuita, kuitira kuti uvandudze maitiro ekudzidzira gumbo, kuchengetedza kuwanda kwemazuva 3-4.

1. Squat (15 reps, 4 seti dzedzokororo)

Movement 2. Lunge kuruboshwe uye kurudyi (10-15 repetitions kurutivi rumwe norumwe, 2 seti)

Chiito 3. Single leg box squat (10-15 kudzokorora kune rumwe rutivi, 2 seti)

Movement 4, kumira kumira parutivi gumbo kusimudza (15 nguva kune rumwe rutivi, 2 seti yekudzokorora)

Movement 5. Lunge squat (10-15 nguva kune rumwe rutivi, 2 seti yekudzokorora)

Movement 6, kusvetuka lunge squat (10-15 kudzokorora kune rumwe rutivi, 2 seti)