Muviri inzira yakakosha yekuti vanhu vemazuvano vatevedze hutano uye muviri wakanaka, uye kudzidziswa kumashure chikamu chakakosha chekusimba.

Iwe unowanzo svetuka kumashure kudzidziswa here? Nhasi, tichataura pamusoro pekukosha kwekudzidzira shure.

Chekutanga, kudzidziswa kumashure kunobatsira kugadzira macurves akanaka. Mitsipa yekumashure inhengo yakakosha yemuviri wemunhu, inobatanidza muviri wepamusoro uye wepasi uye yakakosha pakugadzira yakasimba, mutsara musana. Nekushandisa mhasuru dzekumashure, unogona kuita kuti musana wako uwedzere kutwasuka, kuumbwa, uye kuvandudza kunaka kwese.

Chechipiri, kudzidziswa kumashure kunokosha kune hutano hwakanaka. Musana chikamu chakakosha chekutsigira kwemuviri wemunhu, unotakura uremu hwemuviri wedu wepamusoro uye musoro. Kana mitsipa yemusana isina kugadzirwa kana kumira kusina kunaka, zviri nyore kutungamirira kuneta kuneta, kurwadziwa uye mamwe matambudziko. Nekushandisa mhasuru dzekumusana, unogona kuvandudza simba remhasuru uye kugadzikana, kuderedza marwadzo ekudzokera shure nemamwe matambudziko, nekuvandudza hutano hwemuviri.

Chechitatu, kudzidziswa kumashure kunogonawo kuwedzera metabolism uye kukurumidza kupisa mafuta. Iyo mhasuru dzekumusana ndeimwe yemapoka makuru emhasuru mumuviri, uye nekurovedza mhasuru dzekumashure, unogona kuwedzera metabolism uye nekumhanyisa kupisa kwemafuta uye kushandisa. Izvi zvakakosha kune vanhu vanoda kuderedza uremu kana kuwana chimiro.

Pakupedzisira, kudzidziswa kumashure kunogonawo kuvandudza kuvimba uye hunhu. Iyo yakatwasuka, yakaumbwa musana haingoite kuti vanhu vataridzike zvakanyanya uye yakashongedzwa, inogona zvakare kuwedzera kuzvivimba uye kugutsikana. Ukaona mutsara wako wekumashure uchiita zvirinani uye uri nani, unenge uine chivimbo chekutarisana nematambudziko ehupenyu.

Kupfupisa, kudzidziswa kumashure kwakakosha zvikuru. Zvingave zvehutano hwakanaka, chimiro chakanaka, kana kuvandudza kuvimba uye kutaridzika, kudzidziswa kwemashure kunokosha. Saka, ngatirege kufuratira kudzidziswa kwekusimba, uye edza kuvaka hutano uye hwakanaka musana!

Iyo inotevera seti yekudzidzira maGIF, nekukurumidza tevera maitiro!

Exercise 1, Dhonza-ups (10-15 kudzokorora, 4 seti)

Chiito 2, barbell mutsara (10-15 kudzokorora, 4 seti)

Movement 3. Simudza mbudzi (10-15 repetitions, 4 seti)

Movement 4, ruoko rwakatwasuka pasi (10-15 nguva, 4 seti dzekudzokorora)

Chiito 5. Sitting row (10-15 repetitions, 4 seti)