Maitiro 1. Kusimbisa muviri usina chinhu

Vanhu vazhinji kuitira kuti vavandudze kushanda kwemafuta ekupisa, vachasarudza kurovedza muviri padumbu risina chinhu, kunyange zvazvo kutsanya kurovedza muviri kunogona kubvumira muviri kupisa mafuta nokukurumidza. Asi kurovedza muviri usina chinhu kwakaipa kuutano hwako.

Kutsanya kurovedza muviri kunotungamira kumuviri nekukurumidza kuneta mukuita maekisesaizi, kuderera kweshuga yeropa, kuneta uye mamwe matambudziko, kusimba kwesimba hakuna kukwana, kuchakanganisawo mhedzisiro yekuremerwa.

Nzira yakarurama ndeyekudzivisa kutsanya kurovedza muviri, hafu yeawa isati yasvika kusimba inogona kuva yakakodzera kudya mamwe mazai akabikwa, chingwa chegorosi kuti chiwedzere simba remuviri, izvo zvinobatsira kuvandudza kushanda kwehutano.

Maitiro 2. Usanwa mvura panguva yekurovedza muviri uye kunwisa mvura mushure mekurovedza muviri

Mukuita kwekusimba, muviri unodikitira zvichikonzera kurasikirwa kwemvura, zvichikanganisa kutenderera kwemuviri uye metabolism, uye kunwa mvura mushure mekusimba zviri nyore kutungamirira kukusaenzana kwe electrolyte mumuviri, zvichikonzera kukanganisa kwemetabolism, iyo isingakodzeri kuhutano.

Tinogona kunwa mvura shoma panguva yekusimba kuti tidzivise kupera mvura mumuviri. Mushure mekuita maekisesaizi, isu tinofanirawo kugona nzira chaiyo yekunwa mvura, muromo mudiki wekuwedzera, kunwa mvura inodziya, usanwe zvinwiwa kana mvura yechando, kuitira kuti uwane hydration mhedzisiro.

Chiito 3: Dzidzira nzvimbo imwechete mazuva ese

Vamwe vanhu kuti vawane mhasuru dzechipfuva, kurovedza tsandanyama dzechifuva zuva rega rega, vamwe vanhu kuti vawane tsandanyama dzemudumbu, kudzidziswa kushungurudza mudumbu mazuva ese, maitiro akadaro haana kunaka.

Kukura kwetsandanyama haisi nguva yekudzidziswa, asi pakuzorora, boka remamhasuru rinoda kuzorora 2-3 mazuva mushure mekudzidziswa kwega kwega, kuitira kuti uzarure denderedzwa rinotevera rekudzidziswa, zvikasadaro tsandanyama iri munzvimbo yakabvaruka, iyo isiri iyo. inobatsira mukukura kwemhasuru.

Naizvozvo, isu hatigone kurovedza boka rimwechete remhasuru zuva rega rega, asi kugovera zvine hungwaru kudzidziswa kweboka remhasuru, kudzidziswa kwemudumbu kunogona kudzidziswa kamwe chete rimwe zuva rimwe nerimwe, chipfuva chemhasuru kudzidziswa kunogona kuitwa kamwe chete mazuva 2-3, kuitira kuvandudza mhasuru kuvaka. kunyatsoshanda.

Maitiro 4, kazhinji usaite maekisesaizi, anopenga kurovedza muviri pakupera kwevhiki

Vamwe vanhu vanowanzobatikana, hapana nguva yekurovedza muviri, asi kupenga kurovedza muviri pakupera kwevhiki, hunhu hwakadaro pasina mubvunzo hunokuvadza hutano, hunogona kutungamira kune kushushikana kwetsandanyama mukugwinya, muviri wakaneta mushure mekusimba, zvichikanganisa basa.

Kugwinya hakugoni kuva mazuva matatu kuredza mazuva maviri zuva mambure, tinofanira kurovedza muviri kupfuura 3 nguva pavhiki, pane anopenga kurovedza muviri pakupera kwevhiki. Kazhinji hapana nguva yekurovedza muviri, tinogona kushandisa nguva diki kumba kuita kusvetuka jacks, push-ups, pull-ups, burpees uye kumwe kurovedza muviri kudzidziswa, uyezve zvakarongeka kurovedza muviri pakupera kwevhiki, yega yega nguva yekurovedza muviri haifanirwe kudarika 90. maminitsi, kuitira kuderedza njodzi yekukuvara.