How achazunungusa panze panguva yokurovedza muviri kuti yakatarwa uremu uye slimming

beginners Most havazivi sei kudzidzisa ari yokurovedza muviri, kubvumira chikanganiso ichocho: aiming kukurumidza zvabuda, vari kuita chaizvo uye kazhinji. Kazhinji, izvi zvinotungamirira kuneta, muhomwe tsandanyama uye kumisa kufuta.

Kugadzirira makirasi

Chokutanga, vanosarudza kuti yokurovedza muviri uye mudzidzisi. Bvunza naye, kuti vadye uye sei achazunungusa kubuda ari yokurovedza muviri. Kana murairidzi achakupa nenguva yakawanda uye tsanangura zvose zvinowanikwa uye zvakajeka chaizvo, unogona "agadzirise" pano. Ngwarira pamwe sokudzidzisa: mbatya vanofanira mwero vakasununguka, ventilated, kunyanya nedonje.

basa purogiramu

Kana uri mutsva uye makavaona vanodzidzisa chete showcase zvemitambo chitoro kana okushambadza kwako nzira yokubudirira kuburikidza murairidzi. Kazhinji kunoita kukanganisa zvinotevera: vanhu vakawanda vanofunga kuti mari zano shamwari kana anogona kungoti kudzokorora muviri vamwe. Kazhinji, haina kupa mhinduro. ari murairidzi chete anogona kutsanangura zvose nezvehukorokodzwa mutambo; sei achazunungusa ari yokurovedza muviri, sei kuita zviitwa sezvo zororo pakati pazvinhu. Uyezve, vakawanda vanoita kurovedza pachako, paungawana kushanda tsandanyama Mapoka ose uye kubudirira pazvinangwa zvavo.

How kushanda kunze yokurovedza muviri

Kushandisa iri yokurovedza muviri uye akapa zvabuda vakauya mufaro, hazvifaniri akabereka iwewo. Zviri pachena kuti kungogara pasi pabhenji - ndiye handizvo. Kurovedza riri muzvikamu zvitatu:

• kwoushamwari-up;
• simba nokudzidziswa;
• cardio.

Warm-up Kazhinji chinosanganisira kusvetuka tambo kana basketball munzira, sezvo chaiwo kufamba pamusoro orbitrek. Uyezve, unoda basa rakanaka kubva abs kwako, sezvo mukuru mutoro panguva yechiitwa chikawira pamusoro musana. Avhareji ya inodziya-up kwemaminitsi 10-15. Simba nokudzidziswa - ndicho chikuru chikamu Workout. Gadzira chirongwa uye tsanangura sei achazunungusa ari yokurovedza muviri kunofanira murairidzi, uye mabasa ake zvinosanganisira nguva kubvunza pamusoro yakarurama kuitwa. Kunyanya kudzidziswa vari kushanda humwewo mapoka tsandanyama Somuenzaniso, musi weMuvhuro mukuru ndeye makumbo, neChitatu pamusoro mubhokisi, neChishanu riri shure. Average nguva simba kurovedza iri maminitsi 50-60. Yakarurama kuvakwa Workout riri cardio. Panguva iyi inonyanya nhamba macalorie vakapisa. Muenzaniso wakanaka kuita cardio chaizvo basketball njanji. Ya kuyaruka maminitsi -15-20. Saka, paavhareji Workout anofanira kutora iwe inenge awa nehafu.

pakusarudza uremu

Kuti tinzwisise sei achazunungusa ari yokurovedza muviri, unofanira kuisa pachena pamberi chinangwa. Kana aida mugumisiro - wakawedzera kwetsandanyama, zvinokosha kushanda pamwe uremu kukuru avhareji nhamba Nzira (10-12 nguva). Kana akasvika kuderedza uremu kana kupa muviri ruyamuro, goko uremu inofanira diki, uye aurayiwe pedyo vakauya akakwirira (30-40 nguva).

rudekaro

Uye, chokwadi, usakanganwa pamusoro zororo. Nokuti kwetsandanyama kukura rinongova zvakakodzera. Saka regai kuenda yokurovedza muviri zuva nezuva uye tifambirane pachako vanga vaneta: yakanakisisa chingaitwa akatanga - kirasi 3 pavhiki.