1. Isa zvinangwa zvine musoro zvekusimba muviri

Kutanga, iwe unofanirwa kutsanangura zvinangwa zvemuviri wako. Uri kuedza kuderedza uremu uye kuwana chimiro, kana uri kuedza kuwana tsandanyama misa? Kuziva zvibodzwa zvako kunogona kukubatsira kugadzira hurongwa hwekugwinya hwakanyanya.

Iyo gym inopa kwakasiyana maekisesaizi, anosanganisira cardio, kurovedza simba uye nezvimwe. Iwe unogona kusarudza rudzi rwemaekisesaizi rwakakunakira iwe zvichienderana nezvinangwa zvako zvekusimba uye zvaunoda iwe pachako.

Chechipiri, matanho akakodzera ekusimba

Sayenzi yekusimbisa muviri inofanirwa kunge iri yekudziya kutanga, kufambisa majoini emuviri, kukurudzira kutenderera kweropa, zvishoma nezvishoma kuwana manzwiro ekufamba, uyezve kudzidziswa kwepamutemo.

Kudzidzira kwakarongeka kunofanira kutanga kuronga kudzidziswa kwekudzivirira (dumbbells, barbell training, etc.), uyezve kuronga aerobic exercise (treadmill, spinning, aerobics, yoga, nezvimwewo).

Resistance kudzidziswa pakakwirira kwesimba rako kunogona kukubatsira kuita zvirinani, kuderedza mikana yako yekukuvara, uye kuwedzera glycogen yako yekushandisa kuitira kuti iwe ugone kupinda munzvimbo inopisa-mafuta nekukurumidza panguva ye cardio.

Vanhu vanorasikirwa nemafuta vanonyanya kushandisa maekisesaizi e-aerobic uye kurovedza simba sewedzero, nepo avo vanovaka tsandanyama vanonyanya kushandisa kurovedza simba uye kurovedza muviri sekuwedzera. Mushure mekudzidziswa, iwe unofanirwa kutambanudza uye kuzorodza yakananga tsandanyama boka, iro rinobatsira kugadzirisa tsandanyama uye kukura, uye kuderedza kutaridzika kwekurwadza.

3. Ronga nguva yekurovedza muviri zvine musoro

Nguva yekurovedza muviri mujimu haifanire kunge yakareba kana kupfupika, inowanzokurudzirwa kuti yega yega 40-90 maminetsi akakodzera. Panguva imwecheteyo, kurovedza muviri kunofanira kurongwa kanenge 2-4 kanomwe pavhiki kuti uve nechokwadi chekuti muviri unoitwa zvizere.

4. Ngwarira kusimba uye kuwanda kwekurovedza muviri

Paunenge uchidzidzira mujimu, iwe unofanirwa kuterera pakudzidza iyo yakajairwa trajectory yekufamba, tanga nekudzika-huremu kudzidziswa, uye usaite bofu kudzidzira. Nekuvandudzwa kwesimba remuviri, zvishoma nezvishoma kuwedzera kusimba uye kuwanda kwekurovedza muviri kuti udzivise kukuvara kwemuviri.

Panguva imwecheteyo, kune mamwe mafambisirwo akaomarara, unogona kudzidzira uchitungamirwa nemurairidzi kudzivirira mafambiro asina kunaka achikonzera kukuvara.

5. Ramba uine mafungiro nemaitiro akanaka

Paunenge uchiita maekisesaizi, kudya kwako kunofanirawo kuenderana, kudzidza kudya zvakachena, kugara kure nezvokudya zvinovaka muviri, uye kudya zvokudya zvine mapuroteni ane mafuta mashoma.