How kuvaka tsandanyama sezvo kutsanya sezvinobvira?

Asava mutendi mutsva dzokumhanya zhinji kazhinji vanonetseka nezvokuti sei kuvaka tsandanyama mu pfupi zvichibvira nguva, uye vanoda mari yakawanda kuti ive mano chokwadi. Asi chokwadi ndechokuti hatifaniri reinvent vhiri, zvose yagara akafunga kwatiri: nokurikunda uye kuita! How kuvaka tsandanyama pamwe muviri michina kana pasina zvavo kushandisa kana kuita kunze mitambo kana Weightlifting - ose mashoko anogona kuiswa shanu mazano nyore, izvo huchakurukurwa.

Tip 1: Sei kutanga?

How kuvaka tsandanyama kana uri ignoramus zvakakwana munhau iyi, uye zvakaoma zvikuru, kuti vanomutswa muupenyu hwake, chipunu ichi? Unogona kundomukwazisa iwe! Kuti muchawana kwetsandanyama nokukurumidza sezvinobvira. Chokwadi ndechokuti tsandanyama vari pasi kugara mutoro, zvishoma nezvishoma kutanga kushandiswa dambudziko iri uye somugumisiro zvikuru kwakavharwa nenyama uye yakasimba. Somugumisiro, ane ruzivo mutambi, vachiedza kuwana kuduku tsandanyama vachamanikidzwa anodhonzera hombe kurema shoma mugumisiro. Ndokusaka ruzivo mutambi anowana paruvanze 1-2 makirogiramu pamwedzi uye somugumisiro huru, asi munhu mutsva angawana nyore 10 makirogiramu uye haazovi muganhu! Saka chinangwa uende izvozvo!

Tip 2. Base

Nguva dzose inofanira pasi kunonyanyisa mutoro avo tsandanyama nemapoka kuti vari vazhinji guru. How kuvaka tsandanyama, kana musingadi pasi navo enderana mutoro? Hapana. Kubva musi uyu, vagovane kurovedzwa kwenyu anoratidza mapoka 3-4 uye hapana vanoita zvinopfuura 1-2 paminiti. Chete nenzira iyi, uye chete kuburikidza nzira iyi uchakwanisa kuita vachizvichengetera budiriro iri guru.

Zano 3. kuvaka tsandanyama kutsanya kumba?

Mhinduro kuvaka chete michina sezvo paruvanze. Tsvagiridza nokusika nokuda tsandanyama ake sezvisingakundiki mutoro - chete nzira vachaita kukudziridza. Hapana mishonga zvemashiripiti kuti anogona kukuita Schwarzenegger mwedzi mumwe, nekuti musambodya anabolic steroids, unofanira kudzidzisa zuva nezuva ari ziya uye kurasikirwa kwacho!

Zano 4. kuvaka tsandanyama kana kuita kunze zvemitambo?

Unofunga kuti hazviiti? Kuti basa pamwe yayo kurema pedyo cardio pane simba mitoro? Zvakanaka iwe unogona congratulated, nekuti uri zvakaipa, uye une mukana kubvisa pamazano avo. Weight Munhu kg 50 uye zvakawanda. Kana kushanda kubhawa dzinenge 40 of 50 vari mubasa, ndiko 80-85% rako muviri uremu. Zvino, kufunga kuti uri muduku, simba uye simba, kana wava vakadzidziswa mukamuri kubva muvare pamwe chete Zviidzo? Chokwadika kwete! Yose chakavanzika riri chaiyo iri Nzira vaizourayiwa kurovedza. Iye anofanira kupiwa vainyatsotarisirwa achiunza zvishoma uye Kumikidzo kunaka chokutambudzika nomumwe yakatarwa, uye chete kana tsandanyama dzako kuchawedzera uye kukudziridza. No zvichemo, hapana schlock, yakachena Hardcore!

Zano 5: Regai kudya, regai pozhmosh!

Hongu, akarurama, uye zvokudya zvakawanda - kiyi abudirire tsandanyama kukura uremu. Wakamboona vavaki vakanga vachivaka imba kubva dzakaonda mhepo? Kana furo, somuenzaniso? Kuti haadi kutambura maturo. Idya pakati zvina uye katanhatu pazuva, zvakazara, kuti mukaguta, uye kushandisa nguva dzose. Kana iwe uchiita zvinhu zvose zvakanaka, zvino pashure vaviri mwedzi uchava kuziva pachako mugirazi!