Dzidzisai maminitsi 30: chii anoratidza kuita panguva yokurovedza muviri?

Wakambofunga pamusoro kuti kana iwe kuuya yokurovedza muviri, pakati kwoushamwari-up pakutanga uye pakuguma mureza wakaitwa kweawa, pamwe zvakawanda. Uye kuti kana tikasateerera nguva yokuti kuchinja hembe, Mvura muuye pachangu kwemazuva ramangwana. , Hapana zvinoshamisa pakuti kazhinji iwe kutanga tuzvikonzero, kuti une nguva yaikwana kuti yokurovedza muviri kupinda purogiramu yako kunyange kana uchida kutamba mitambo. Zvisinei, izvi hazvifaniri kuva!

Pasinei uri kuita zvemitambo pamba, mune yokurovedza muviri kana iri mupaki, wakanaka Workout hakurevi kutora maawa mashoma. Kana usina nguva yakakwana kuti vayambukire mumwe yokurovedza muviri yenyu vakabatikana zuva nezuva, mumwe nomumwe zvinotevera nzira kuchaita kuti kugara yokurovedza muviri hakusi kupfuura hafu yeawa. Zvino unogona kutarisira pachavo utano hwavo, kunyange zvinokangaidza zvikuru zuva.

The kufambira basa pamwe sandbag

basa mumwe unokubvumira kutamira vachishingairira uye dikitira zvakanaka, pasinei totaura yoga, kumhanya kana simba kurovedza. Cherechedza kuti dzidzo simba kuchaita kuti kubudirira kunoguma nani mune dzimwe nzvimbo, kunyange ari kumhanya, sezvo makumbo ako achava nesimba uye kuchapedza refu uye chivimbo kutakura paunenge uchimhanya. Chimwe chinofadza zvikuru siyana kurovedza simba - iri simba hurongwa shanduka nemishonga. Zvichitaurwa zviri nyore, zviri kushandiswa jecha mumasaga kuti siyana kudzidziswa simba. Kana uchifarira, nemambure panowanikwa kurovedzwa pfupi kubva vanopupurirwa nomurovedzi Annmarie Likatez, izvo yakanaka vamhanyi, uyewo kuti zvimwe zvinooneka mabasa iyi. Akati: "Imwe yenzira kuti zvechokwadi kushanda tsandanyama dzako uye kubvisa chero kusaenzana - chakashandisa kudivi rimwe. Izvi mhando muviri kunokubatsira kuvandudza kumhanya nokutsungirira, sezvo zvinoda wako neuromuscular hurongwa zvakawanda munyaya nokugadzikana. " Akatsanangurawo kuti ichi mhando muviri akakodzera kuti pasava patinenge, uyewo kugadzirwa kwepurogiramu kutsungirira.

Rovedza maoko ako

Vanhu vakawanda vanoda kushanda ake ari yokurovedza muviri. kazhinji tsandanyama mumaoko ake ndivo vokutanga umo uchaona kuchinja zvikuru. Tingatii kuti kutarira tsandanyama idzi zvakanakisa.

Sezvineiwo, pane zvirongwa inokubvumirai ushande ruoko tsandanyama kwenguva pfupi, Somuenzaniso, kwemaminitsi makumi maviri. Uye apo zviitwa izvi zvinobatsira chaizvo, vachakuudza chaizvo kunzwa simba mumaoko ake pashure Workout.

matambiro

Hapana mubvunzo kuti kutamba - zviri mufananidzo mukuru muviri. Kana waita peni usiku mukirabhu, imi munoziva kuti pashure vaviri maawa vanoshingaira nekutamba waita yakafukidzirwa mu ziya. Zvisinei, vanhu vakawanda havana chivimbo zvakakwana kutamba paruzhinji, saka kufanana usiku anenge kumboitika. Asi kutamba ichi - chinhu cardio huru, saka kana iwe kugadzirisa kumba, kwete yokurovedza muviri, unogona kuedza kutamba.

Exercises vane tambo

Unoyeuka kokupedzisira kusvetuka tambo? Kunenge kuti panguva yokupedzisira wakambotaurirwa, kufanana nevanhu vakawanda vari dzidzo chaiko kuchikoro. Zvisinei, zvinoitika kuti kurovha tambo - chombo zvikuru Workout zvakakwana. A mukana mukuru tambo ndechokuti sezvinoita bhasikoro: kana uchikwanisa kusvetukira pamusoro payo, hazvina tambokanganwa sei, uye pakarepo uchakwanisa batanidza kufamba kwavo, kunyange pashure pamakore akawanda. Achishandisa ane kurovha netambo, iwe kuwana cardio rakanaka, kuvandudza muviri wako uye kunogona kufanana mbudzana kunzwa zvakare. Uyezve, tambo zviri nyore kuti aenderane chero muhombodo, saka unogona kutora nemi mumabhizimisi rwendo kana woenda nguva dzose kuramba chimiro chavo.

Basa iri abdominal tsandanyama

Nepo Zvechokwadi tinogona kutaura kuti mumwe nomumwe anoda kuva venhau akakwana rose gore, muna uye chirimo, vanhu vakawanda vanoshanda pairi kutarisa nechivimbo foa zvipfeko.

Vamwe vanhu vachiri kuyeuka kukurumbira nezvevhidhiyo Tutorials "Press 8 maminitsi", uye ivo mumwe zhinji chairatidza nezvokuti haufaniri nguva yakawanda kuwana mhinduro. Unogona kuwana zvakawanda zvirongwa mapfupi pane maminitsi gumi, kuti achava kugozha zvakakwana kwako abdominal tsandanyama.

Muchiitwa pamusoro magaro pasina zvimwe zvokushandisa

Kana totaura yepazasi chikamu muviri wako, unofanira kurangarira kuti hapana chikonzero chaicho simulators uye makuru uremu kutora magaro ake. Uyezve, unogona kupedza imwe vakazorora Workout pamba, achishandisa chete muviri wako. In padandemutande muchawana-siyana mavhidhiyo Tutorials rakagadzirirwa nevatambi zvese zvose, kusanganisira beginners.

Batanidzwa yenyu kufarira mimhanzi

Kana uri kutsvaka Workout kuti chaizvoizvo anogona kusika yako, unofanira kuteerera purogiramu The Fitness Marshall. Caleb Marshall, anosika chirongwa ichi, ari kuva kutamba Workout akakurumbira Hits. Kunyange zvazvo nguva imwe Workout akaenzana pakureba rwiyo, unogona kuumba Playlist gunsteling mumhanzi uye kuwana zvizere cardio zvinodiwa kureba.

Kana usingakwanisi anoenderana kumhanya kudzidzisa, musafunganya, sezvo Caleb rimwe rwiyo inopa dzakasiyana siyana siyana yakaoma.

Usakanganwa pamusoro weyoga

Kazhinji vanhu vanoti vanotya kuenda jooga makirasi, nekuti vanonzwa kusagadzikana vachiyambirawo pamberi hombe boka vamwe vanhu. Zvisinei, haufaniri kunetseka, uye iwe unogona zvakachengeteka kuenda kuchikoro, nekuti hakuna achacherekedza iwe - wose uchava vakabatikana pachavo muviri wavo. Chokwadi, kana uchida, unogona nguva dzose kutanga kuita jooga pamusha, sezvo tsika iyi aisazova kusiyana zvauchaita pakati yoga.

Mumwe yakanakisisa zvinoumba yoga kuti zvakakodzera zvose mitumbi, maumbirwo, makuriro uye physiques. In padandemutande unogona kuwana yakawanda vhidhiyo Tutorials, vane zvavo kukoshesa. Vamwe zvakagadzirirwa vamhanyi, mumwe - nokuti cyclists, uye nevamwe - vaya vanoda kuderedza uremu. Unogonawo kuwana kurovedza vaya vanongoda kuzorora pashure zvakaoma zuva rose, uye zvakawanda.

Pasisina tuzvikonzero!

Kunyange pasina mubvunzo kuti haudi zvisingaperi rusununguko nguva kupedza unhu kudzidziswa, dzimwe nguva unogona kuona zvishoma vakasununguka nguva, izvo zvinogona kushandiswa, ukuwo. Sezvambotaurwa, zvose zvaungasarudza izvi zvinoda kuti hapana maminitsi anopfuura matatu kuuraya, saka iwe pasina matambudziko anogona kushandisa akasununguka nguva kuti aite yemaminitsi gumi muviri pamusoro abdominal tsandanyama, zvishoma kutamba kana kusarudza imwe kana mbiri nziyo kubva chirongwa The Fitness Marshall. Hazvinei yaunosarudza, tinogona zvakachengeteka kutaura kuti ini urombo pamusoro chokwadi kuti une nguva yakakwana kuva, zvikasashanda zvakare.