Upenyu chete mutambo: kudzidzisa chirongwa ari yokurovedza muviri nevasikana

Nokuda kwechimwewo chikonzero, vasikana Kashoma vanopinda yokurovedza muviri. Izvi zvinoita kuti vakawanda rusaruro, dzakadai kudavira kuti kurovedza pamwe zviyero iri anotendeuka vakadzi kupinda vanhu. Basic ruzivo simba kudzidzisa anatomi kubvisa ngano iyi. Kana iye achiri anopinda mumba, zvinoita rinotevera vanhuwo chikanganiso - anotanga kudzidzisa vanonzi dambudziko nzvimbo tariro vomunharaunda slimming chaicho nzvimbo. Asi haugoni kupisa mafuta ipi chaiyo nzvimbo, iye anosiya zvakaenzana kubva muviri wose nokuwedzera kurovedza muviri uye muviri kururamiswa. Panyaya iyi, muna purogiramu yokurovedza muviri kudzidzisa vakadzi vanofanira inosanganisira kurovedza vose mumapoka makuru zvikuru tsandanyama, uyewo Kurovedza muviri.

Major tsandanyama mapoka uye moyo zviitwa

Usati kuva zvakaoma muviri ari yokurovedza muviri, unofanira kuratidza izvo mapoka tsandanyama zvikuru zvinobatanidzwa. Kubatanidza chikuru tsandanyama pechipfuva, musana uye makumbo. Uyewo vadzidzise biceps, triceps, Delta, mhuru, abs. Exercises kusiyanisa zvinhu (izvo zvinosanganisira akawanda mapoka tsandanyama) uye insulating (aiming kuongorora chaizvo tsandanyama). Nokuti varume nevakadzi zvakafanana akagadzirwa tsandanyama, kuekisesaiza ari yokurovedza muviri nokuti vasikana haangazorori akasiyana chaizvo kubva yakatarwa varume kurovedza. Chekutanga zvose zvakafanira yokurodza dzinokosha kurovedza anosimudzira akanaka mufananidzo yose.

The inokosha nemitemo basa

Chinhu chokutanga kuyeuka - abudirire Workout ari yokurovedza muviri kunonyanyisa mutoro nokuda tsandanyama, saka haugoni nezuva rimwe chete kuti kurovedza muviri wose. Makaneta zvikuru, asi muviri achava zvikuru va neudhadha. Tsandanyama vanoda zororo yakafanira; Nokuda kwechikonzero ichi, vari vakadzidziswa havana kupfuura - kaviri pavhiki. Uye venhau, nenzira zvakare. Saka, kana munhu Workout ari yokurovedza muviri vakadzi vanenge kashanu pavhiki, ose chete zuva kudzidziswa rimwe boka tsandanyama, rinoshandisa hapana kurovedza kupfuura vatatu.

Chirongwa wakanaka yokudzidzisa

Kudzidza chikuru tsandanyama fibers inogona rakakamurwa mazuva vhiki sezvinotevera:

• Monday - the Delta, caviar;
• Chipiri - shure;
• Wednesday - zororo;
• China - bhokisi, triceps;
• Chishanu - biceps, rwokubudisa nhau;
• Mugovera - zororo;
• Svondo - makumbo.

Zviri nani kuita maekisesaizi kana uri yoga zuva, kana ari oga muviri, asi kwete nesimba. Nokuti mumwe boka tsandanyama kuita 1-2 anoratidza 3-4 anoita 15 repetitions nerimwe. Pakutanga kurovedza zvakakodzera kuti anodziya tsandanyama. Nokuti chinangwa ichi, mumwe anogona kushandisa iri chiitwa bhasikoro kana wekusimbisa muviri kwemaminitsi 10, ipapo ushamwari-up kuti vaviri nzira nechiedza uremu uye vashoma repetitions. To Workout ari yokurovedza muviri kuti zvikuru kuti vasikana, unofanira nomwero zvokudya zvako, kuwedzera kudya zvakawanda mapuroteni uye kuderedza uwandu mafuta uye nyore makabhohaidhiretsi. Kugara tichiita uremu kudzidzisa, unogona kubudirira migumisiro inoshamisa: nhamba huchava zvinopindirana, tsandanyama - kwakavharwa nenyama, uye ganda - wakatsetseka.