How kumhanya kuderedza uremu? Tinofunga ose nuances

Movement - ndicho upenyu! A run - zviri zvakare upenyu hwakanaka uye rinopindirana! Ndosaka chinoshingaira kugwinya uye kupfuura zvose zviri kumhanya, Zvinokurudzirwa kune avo vanoda kuunza uremu uye ndeuke vakakwana ezvinhu. Zvisinei, kunze zvakanaka, achimhanya matehwe uye misungo kuti varumbidzwa zvakasimba kufunga, kuenda kuti jog. Sezvo achimhanya kuderedza uremu usakanganisa utano?

Kusarudza nguva kumhanya

Zvakaratidza kuti mugumisiro basketball pamusoro muviri dzinosiyana-siyana zvichienderana nenguva zuva. Mhanyai mangwanani, usina chawadya, zvinobatsira vaya kutarisira vapfumi uye simba-ndichibvunza zuva. Kumhanya inofadza, "anopepuka" muviri uye inotanga kudziya tsandanyama. Uyezve, simba waida kuti kumhanya, muviri nzara anowana kubva mafuta, somugumisiro - mafuta nokupiswa zvishoma nezvishoma. Morning ichaongororwa yakanakisisa nguva zuva kumhanya asi nokuti anodzidzisa pamusoro zvemwoyo uye kufema hurongwa, mamwe akanaka kukanganisa migumisiro Zara.

nezvitima usiku Mhanya uyewo hurongwa muviri zvinokosha uye kunobatsira kuderedza muviri mafuta. Zvisinei, kushatirwa uye simba haisi nzira yakanakisisa sei mukana hope. A hope - uye ichi zvave - yakanakisisa beauticians uye pakupedzisira asi kwete muduku mafuta burner!

We compute apo basketball

How kumhanya kuderedza uremu? Pasinei nokuti mafuta wokupisira muitiro rinotanga pashure maminitsi 30-40 zvikuru cardio vanga vaneta nokuda beginners zviri nani kwete overdo nayo. maminitsi 15-20 pakati nepakati kuti kutanga achava zvakakwana. Zvinokosha kuti kuongorora zvakanaka uye kuchinja kwairi. Kumhanya kuderedza uremu, zvinganaka ose zuva, uye zviri nani chose kuti basa iri kwemaminitsi 15 pazuva, kamwe pavhiki - paawa. Pano zvakakosha kugara uye nenhevedzano. Nokufamba kwenguva, muviri wajaira kushushikana, vanofanira kuwedzera ya mhanya kuti maminitsi 50 kana kupfuura.

chikafu

Nutrition haisi nzvimbo wokupedzisira vanoda kuziva sei kumhanya, kuderedza uremu. Kana nguva anofambisa mangwanani, ipapo hafu yeawa unogona kunwa girazi remvura inodziya ine aidya chipunu uchi kana kudya hafu mabhanana. Zvakakosha kudzivisa kunzwa nyaradzo zvakanaka yakakodzwa. Zvisinei, pashure kumhanya vanofanira kuzorodza zvakawanda kwazvo: oatmeal pasina shuga, mvura, michero uye shoma-mafuta yogati kana koteji chizi.

manheru jog asati Zvinokoshawo kwete vapinze. Kudya - maawa 2-3 kumhanya, sezvo unogona kudya yakaderera-mafuta yokurenda chizi uye apuro.

hembe

Practice inoratidza kuti zviri kukwana kuziva sei kumhanya. Kuderedza uremu, tinofanira kuva pachena zvinotaurwa basketball. Chekutanga, kuti vanoda vakasununguka shangu, yakanaka - kunyanya Mujaho. Musafunga kuti ichi chinhu mbirikira asakura kana kutambisa mari. Kumhanya shangu vakapakata kuvhunduka absorbers kuti achengetedze mapfundo kunyanyisa mutoro, mukuwedzera, hunobvumira ganda kufema uye vakachengetwa nekiyi tsoka. Unofanira zvakasimba zvakasimba zvikabudura kana sweatpants, chisingafaniri kuva chipingamupinyi Achimhanya; T-hembe kana pamusoro, pedyo zvakakodzera kuti muviri, uye Sweatshirt kana bhachi, ukaramba kupisa.

isu kumhanya zvakanaka

1. Up. Kudzidziswa chega iri pashure noushamwari-kumusoro: lunges, squats, achitambanudza. Unogona kuita raundi inofamba nemaoko ake uye musoro kutenderera kuti zvinokurudzira ropa nemuviri uye kumutsa muviri achiri hope. Zvinokosha kuva mapfundo. Nokuti ichi vaite dzeraundi inofamba mumabvi uye netsoka.
2. Vachimhanya. Mushure Munotatamura uye kurovedzwa anogona kutanga kumhanya. The yakanakisisa wokusarudza kumhanya uremu - penguva yazvo mutinhimira: kureva alternation kuti zvikamu chete vaifanira zvinoita nokukurumidza, apo nokukurumidza anoenderana jog. Izvi rworudzi Mujaho ichaongororwa kupfuura akakodzera vaya kushamisika sei kumhanya kuderedza uremu. Nekuti kwete chete zvinobatsira kupisa mafuta, asi husawedzera tsandanyama, "podsushivaya" pavo, aunopiwa kuchiva zororo uye seksikäs muviri. Kana uchimhanya zvinokosha kuyeuka kuti rutsoka igadzikwe zvachose kudzivisa nezvinobvamo pamusoro chitsitsinho kana toe. Matanho uye kufamba vanofanira kuva nechivimbo uye mutinhimira.
3. Speed. Zvishoma nezvishoma kuwedzera nokukurumidza kubva pakutanga run, anofanira kugara inogamuchirika uye dzakanaka. Zvadaro, kumhanya chinhambwe yose, unogona kuisa tinakidzwe somuenzaniso, miniti - kufadza nokukurumidza, 4 maminitsi - basketball. For beginners zvine musoro kuti kuwedzera zvishoma kufamba pane hwokumhanyamhanya. Saka, zvinokosha kuti Alternate kumhanya dzose yakarongwa daro. Kuvimba mamiriro utano anogona uye anofanira kuchinja nguva uye achimhanya nokukurumidza. Chinhu chikuru hachisi kukuvadza. A kuziva chokwadi uye zvazvisingarambiki zvinobatsira kuti chinguva achimhanya; mafuta echipiriso pashure run rinovapo kwemaawa anenge 6!

Stay utano!