A seti kurovedza vari yokurovedza muviri. The chikuru ndechokuti nguva dzose, kutsungirira uye hwakakwana kusvika

Ndinoda utarisire chitarisiko chako uye kurasikirwa mashomanana yokuwedzera kilos? Uyu zvakakodzera uye anobatsira, kunyanya kana uri mukuvhuvhuta kwazvo kushingaira, vakabvumira pachavo kuti kupedza nguva yakawanda pamubhedha (pakukuvadza chamangwanani zviitwa) kana, kunyanya, kuti nokunonoka kudya usiku. Zvisinei, kuvimba kwedu yako izvi hazvifaniri kuva - munhu wechisikigo dzevanhu usimbe haazobvumiri kuseka muviri wake wenhamo. Zvakanakisisa kutsvaka rubatsiro kubva nyanzvi uyo anosarudza iyo chirongwa kurovedza nokuda yokurovedza muviri achava anobudirira zvikuru.

The nyore Hurongwa akagadzirirwa kwemwedzi miviri uye rakagadzirirwa beginners vanoda kuuya kwavo uremu uye kuumba shure dzose, asi hauzivi kutanga kupi uye sei. In rokutanga kutotanga (1 vhiki) neimwe muviri kunogona imwe nzira, wechipiri uchitova kuita nzira mbiri, uye ipapo - vatatu - kuguma kosi isati. Muviri zvakanaka asingasviki 2-3 pavhiki, usakanganwa, pakati pezvimwe zvinhu, pamusoro pokuita imwe nzira kune mamwe mazuva ose.

Exercise ari yokurovedza muviri vanofanira kutanga kudzidzisa ari cardio, zvakadai somunhu mira bhasikoro, elliptical mudzidzisi kana wekusimbisa muviri. The makirasi kutanga kuyerwa uye unhurried - kwete kunonoka, asi Usakurumidza. Unofanira kutanga kudzidzisa kwemaminitsi 3-5, kuunza Kureba nzira maminitsi 20 pamusoro nguva. Chero zvazvingava hazvibviri kutaura panguva yechiitwa - ichi chinoratidza kuti basa rinoitwa kwete simba zvizere, izvo zvinoreva kuti pachava kunobatsirawo - uremu, kudzidzira kufema uye zvemwoyo nehurongwa. The yakaoma muviri yokurovedza muviri cardio aigona "inodziya" uye gadzirira nhengo mamwe muviri.

Inotevera Danho kudzidziswa inofanira kudhonza mabvi ako kuna muchipfuva chako. Kuti aite izvi, unofanira kuenda gymnastic pabhenji, dzakaonda shure uye kuvimba ruoko, hwakakungwa panguva emaoko. Act I - vachasimudza anombotwasanudza, pfupi makumbo pamwe chete uye kwenguva yakati kuti varambe akarembedzwa. Act II - zvishoma nezvishoma uye zvinyoronyoro kudhonza mabvi ako kuna muchipfuva chako, vakafugama vose pamabvi. Panzvimbo ino anofanira yakasimbiswa, uye ipapo sezvaakanga zvishoma nezvishoma kudzokera kutanga chinzvimbo. Kuwanda repetitions vanofanira kusvika 60-100 nguva kuitira kuti vawane kunonyanyisa zvabuda.

Tiine kuenderera yezvidzidzo zvinogona kuoma yakatarwa kurovedza vari yokurovedza muviri, kugadzirira namakumbo ake kupfuura zvinhu. Izvi zvichakubatsira kuwedzera mutoro pamusoro twasu uye oblique tsandanyama ari mudumbu, kurovedza tsandanyama pakati pazvidya, uye zvikuru ushamwari kumusoro pakutanga Workout. Zvakakosha chaizvo kuti kuyeuka kufema yakakodzera: nguva imwe neimwe kudhonza pamabvi kuti unopinza exhale apo kudzoka pokutangira nzvimbo - befu.

Chimwe chezvinhu zvinokosha nzira kuti unosanganisira yakakwana akagadzirwa muchiitwa vari yokurovedza muviri, ndiye squats. Kunodiwa kuti ndiriite kushandisa simba pani kana Racks inokosha umo shamhu iri chete pazasi pamafudzi. Exercise vanofanira kutanga pokuiswa nzvimbo - kubviswa kubhawa kubva Racks riri pamusoro trapezius tsandanyama. Action: sanganisa tsoka papfudzi-upamhi oga, yozononokera agara pasi, kuedza inodonha pasi napo, pasina kurasikirwa pachiyero. Nyanzvi vanokurudzira kupedza squat panguva apo yehudyu nenzvimbo yakafanana nzvimbo panyaya pasi. Amboita sezvo pasi sezvinobvira "kumhara", vanofanira kutanga pakarepo sangano simba iri negwara. Kuita seti kurovedza vari yokurovedza muviri kunge 6-8 nguva nhamba upgrades zvinosiyana zvachose ya kurovedzwa, asi, chero zvazvingava, kwete kupfuura 1-2 pavhiki.

Ndakapedza kurovedza ndiyo yakanakisisa simulators nemapoka tsandanyama zvakasiyana, mazano ari murairidzi kana zvatinoda. Chinhu chikuru - regai peretruzhdaetsya muviri ari 2-3 vanga vaneta wokutanga, zvimwe zvinotevera kuchava kana simba kana chido kana utano.