Mitemo mishanu yekukura kwetsandanyama, rega iwe upedze nguva pfupi,

yakanyanya kukura tsandanyama!

Mukurovedza muviri, vamwe vanhu vanoda kuderedza uremu, vamwe vanhu vanoda kuwana tsandanyama, uye nzira yekuwana tsandanyama, kurasikirwa kwemafuta kwakasiyana.

Vanhu vanoda kuvaka mhasuru vangavaka sei muviri wakakura?

Mitemo mishanu yekukura kwetsandanyama yesainzi, rega iwe upedze nguva pfupi, iyo yakanyanya kukura tsandanyama!

Mutemo wekutanga: Chiito chakasanganiswa ndicho chikuru

Dzidzo yekuvaka tsandanyama inofanirwa kuve yakavakirwa pakudzidziswa kwekudzivirira kuvandudza tsandanyama dimension, uye sarudzo yemafambiro inofanirwa kubva pakufamba kwakaoma, senge squat, lunge squat,

kukwasva, kukweva zvakasimba, kukweva, kusundidzira kumusoro, bhenji kudzvanya uye kumwe mafambiro anosanganisira mapoka emhasuru akawanda, anogona kufambisa kukura kwemapoka emhasuru dzakawanda pamwe chete, kuitira kuvandudza tsandanyama.

kuvaka kushanda zvakanaka.

Mutemo wechipiri: Huremu hwakakodzera iwe

Usaite upofu kuita huremu hunorema panguva yekudzidziswa kusimbisa tsandanyama, zviri nyore kuzvikuvadza. Zvinokurudzirwa kuti usarudze huremu hwe10-15RM yemhasuru

kusimbisa, kureva kuti, huremu hwehuremu hwe10-15 nguva yekushanda ndiyo yakanakisa uremu hwekuvandudza tsandanyama dimension.

Mutemo 3: Tora kuzorora kwakanaka

Kuvaka tsandanyama kunoda musanganiswa webasa uye kuzorora, kusashanda boka rimwechete retsandanyama zuva rega rega, izvo zvinogona kutungamirira kumisungo yemhasuru munzvimbo yakatsemuka isingagoni kugadziriswa. Muviri unogona kuva

akakamurwa kuva mapoka emhasuru akasiyana, boka guru remhasuru rinoda kuzorora kwemazuva matatu mushure mekudzidziswa, uye boka diki retsandanyama rinoda mazuva maviri mushure mekudzidziswa kuti ritange kutenderera kunotevera kwekudzidziswa.

Nguva yekuzorora yakakwana yemhasuru ndiyo nheyo huru yekukura kwemhasuru nekugadzirisa.

Mutemo wechina: Kurovedza muviri kuri pakati nepakati

Munguva yekuvaka tsandanyama, tinogona kuronga kwakakodzera aerobic kurovedza muviri, sekumhanya, kusvetuka tambo uye HIIT nguva yekudzidziswa 2-3 nguva pasvondo kusimbisa kutsungirira kwemuviri uye kutonga.

chikamu chemafuta emuviri, kuitira kuti kuita kwekudzidziswa kwemhasuru kuvaka kuve nani, asiwo kukudziridza chimiro chetsandanyama chinotsvedza.

Mutemo wechishanu, dzivisa tsvina yakasviba, chengetedza kudya kwakakwana kweprotein

Kudya zvakare chikamu chakakosha chekuvaka tsandanyama. Iwo anonzi mapoinzi matatu anoita mapoinzi manomwe kuti adye, isu tinoda kunyatso wedzera macalorie kudya, kuwedzera emhando yepamusoro mapuroteni,

kuitira kupa tsandanyama kuwedzera zvakakwana amino acids, kukurudzira tsandanyama synthesis.

Munguva yekuvaka tsandanyama, iva nechokwadi chekudzidza kudya zvine hutano uye kudzivirira chikafu chisina kunaka chinokonzeresa kuunganidzwa kwemafuta. Tinofanira kudzidza kudya kudya kwakawanda, izvo zvinogona kuvandudza mwero wekudya.

Chikafu chinofanira kunyanya kubikwa uye kubikwa, kugara kure nemhando dzose dzemafuta akawandisa uye munyu chikafu, uye kuita mashoma-mafuta, ane mapuroteni ekudya, izvo zvinobatsira mukuvaka tsandanyama uye kurasikirwa nemafuta.