Mazano ekunyanya kushandura mutsara.

Munhu wese anorota mutsara wakanaka. Mushure mezvose, chimiro chake chinoreva mafudzi akafara, chiuno chakacheka, maoko akasimba, mazamu akadzidziswa uye kudhinda makerubhi.

Varume vari munyika yose vanobatanidzwa mumagyms uye kwemakore vasingabudiriri kuputira mhizha, chii chakavanzika? Ndeipi nzira yakanakisisa yokugadzirisa mhizha? Sei kushanda kwako kusina kuunza migumisiro yaunoda? Tichazotaura pamusoro pekuti zvakanakisa sei kudonha mupepanhau munyaya ino.

Nzira yekunyatsonyatsodhinda sei mhizha, zvichibva pamatomu edu? Yeuka, mhizha yacho ine musimba wakananga, wekunze uye mushure mutsva, uye iwe unoda kugovera mutoro kumativi ose emisungo yako yekudhinda. Varume vazhinji vari voga, vanoputira pamusoro pezvinyorwa, vachikanganwa zvachose pamusoro pepakati uye pasi. Zvakanakirei kupomesa mutsara unobva pamatomu ako? Iwe unofanirwa kutarisa pazvinyorwa zvako uye unoteerera kuti chikamu chipi chiri nani chiri kuitwa kunze, kumusoro kana pasi. Iye zvino tichafunga nezvemitemo mikuru yekuti zvakanaka sei kutema mhizha.

1. Iwe unokwanisa kudzidzisa mhizha chete katatu pavhiki.
2. Pachinyorwa, iwe unofanirwa kuita maitiro matatu (chikamu chimwe nechimwe chepepanhau).
3. Anerobic load inodikanwa.
4. Iva nechokwadi chekugadzirisa kudya kwako.
5. Kutsigira kunokosha kamwechete muviri wose, panzvimbo pezvinyorwa zvakasiyana.

Saka, nei katatu pavhiki chete? Chinyorwa chako chinofanira kugadziriswa pakati pekushanda, kana mishonga yemakambani ichikuvadza, uye iwe uchanodzidzisa zvakare, haizokura zvachose. Pakati pekudzidzisa kunofanira kupedza zvishoma zvishoma pazuva 1 rekudzikinura. Varume vakawanda vanoita chikanganiso chakakomba pavanodzidzisa mhizha zuva nezuva.

Iwe unoda kubvisa mafuta mudumbu rako, kana iwe wakadzidzisa mhizha kwemwedzi inopfuura miviri uye usina kuona ma cubes, zvinoreva kuti iwe une mafuta ane denga padumbu rako. Dzokorora kudya kwako uye kubvisa marori akawanda. Rega kuenda kuMcDonald's uye udye zvokudya zvinokurumidza, rega kudya zvinonaka! Idya semunhu anochengeta mararamiro ane hutano, uye iwe uchazadzisa mugumisiro.

Aerobic load yakasikwa kupisa mafuta akawandisa, kudya kwakakwana hakugone kubvisa mafuta kubva mudumbu. Itaiwo purogiramu yenyu yekudzidzisa inoshamba kana kushambira, kana mune zvekurovedza muviri mune tambo yokudarika uye mabhasiki ebhapiti unogona kuvashandira.

Chikanganiso chakakura ndechekudzidziswa kwakasiyana kwepepanhau, hazvizokuunzi chero mhinduro. Munhu wose anosarudza kuti zvakanakisisa sei kuputira mutsara, uye naizvozvo anokanganwa kuti zvakakosha kudzidzisa mamwe masumbuwo zvakare. Zvizhinji zvemasimba hazvina kumbozunungusa mushizha, kunyange vazhinji vevanhu vanogadzira muviri vanogona kushuva vana vavo. Iwe unofanirwa kuita se-ups ne barbell, svitsa pamusoro pebhari, shandisa bhenikari, uye ugova traction, saka iwe unogona kutakura mhizha yako kune dzimwe mazamu uye ichawana mutoro mukuru. Haisi chakavanzika kune ani zvake wekuti vanhu vane simba shomanana havasimbisi zvakawanda uye vanodzika kunze.

Kana uchingotanga kudya zvakakodzera, kurovedza muviri wose uye kutenderera muviri unobatsira, iwe unogona kutanga kudzidzisa mhizha.

Pasi apa zvakanyorwa zvakanakisisa zvidzidzo zvekudzidzisa mhizha, kuvonga kwavari muchazadzisa mhinduro munguva pfupi.

1. Makumbo anokurudzirwa muchidimbu.

Muchiitiko ichi, chikamu chepasi chemuviri wako uye mushure mutsva wepepanhau inobatanidzwa. Iwe unofanirwa kumira mumutambo, uye kutambanudza makumbo maviri pamberi pako (makumbo anogona kukotama pamabvi), unoda kusimudza makumbo ako kuitira kuti aenzane nechomukati. Usasimudza makumbo ako akakwirira, mutoro unofamba kuenda kumucheto kumashure. Ita basa iri pamberi pevamwe vose, sezvo rinonyanya kutakura mishonga yemutsara.

1. Kumuka kwechiedza pane chigaro cheRoma.

Chigaro cheRoma chiri mune zvekurovedza. Gara pairi uye gadzirisa mutsara, saka iwe haufaniri kuenderera mberi, unofanirwa kunzwa manzwiro emimba uye kuita mitambo panzvimbo yakanakisisa yakakura iwe. Muchiitiko ichi, nzvimbo yepamusoro uye yepamusoro yezvinyorwa inonyanyobatanidzwa.

1. Slants ane dumbbell.

Muchiitiko ichi, chikamu chepakati pezvinyorwa uye rutivi zvakabatanidzwa. Tora dumbbell iri kuruoko rworuboshwe uye uite mapurisa ari kurudyi, iwe unogona kuisa ruoko rworudyi mudumbu kuti unzwe zviri nani kunzwa musimba unoshanda. Mushure mokunge makashanda kune rumwe rutivi, shandai kune wechipiri. Sarudza nenzira yakarurama uremu hwemadumbs, unogona kutanga ne 8-10 kg.

Dzidzira mune zvekurovedza katatu pavhiki uye ita maitiro aya pakuguma kwekuita basa rimwe nerimwe, uye iwe zvechokwadi uchakwanise kubudirira.