Kudzidziswa kumba kune nyore, pasina, haufaniri kuenda chero kupi zvako. Hapana chikonzero chekusarudza nguva yakatarwa kana kuchinja zvirongwa zvako. Kunyange zvakadaro, haasi munhu wose ane simba rinodiwa uye chikonzero chakakosha chokutarisana nacho nguva dzose, pasina kurasikirwa rimwe zuva.
Zvidzidzo zvekudzidzisa kwakanaka kumba
Kudzidzira kumba, kufanana nedzimwewo, kunotanga nechishuvo. Sezvaunoziva, kukanganisa kwedu ndiko kunoita kuti tifambe mberi. Kune mumwe munhu, chikonzero chacho chinodarika, nokuti mumwe munhu "nzeve" pachiuno, kune mumwe munhu - asina kusimbiswa, akapenya shins nezvimwe zvakadaro. Zviri pachena kuti tsanangudzo ndeipi chinangwa chako - zvakanyatsojeka uye zvakanyatsogadzirisa chinangwa, nokukurumidza iwe uchauwana.
Semuenzaniso, unoda kutungamira mabasa epamba ekurasikirwa nekurema. Muchiitiko ichi, chiyera uremu, huwandu hwechifuva, chiuno uye chiuno uye uone kuti chii uye zvakadini zvinofanira kuderera. Usaisa zvinangwa zvisina kukwana! Mumwedzi, kushaya kurasikirwa kwe1 kusvika ku3 kg kunofungidzirwa kukwaniswa kurasikirwa kwehupfumi (ichi chiyero chichave chikuru kudai iwe unorema uye uremu hunopfuura 80 kg). Ie. Kana uchida kukanda makirogiramu 6, uise pairi kwemwedzi 2 kana 3.
Kana chinangwa chako chiri mbongoro yakasununguka kana kuti tibia yakawanda yakawanda, fungidzira kuti zviitiko zvezuva nezuva zvichaonekwa mune mwedzi, uye mushure memwedzi mitatu chiitiko chichava chakajeka uye chinoramba chiripo.
Iye zvino kuti iwe unoziva chaizvo uye kuti ndeipi nguva yakadini yaunoda kuwana, unogona kupfuurira kune zviito.
Purogiramu yekudzidzira kumba
Purogiramu yekudzidzira pamba, sezvimwe imwe, inosanganisira purogiramu. Mukuguma, chigumisiro chinoenderana nenhamba uye nguva dzose dzezvidzidzo. Izvi zvinoreva kuti iwe uchawana mhinduro kana iwe uchiita zvakasimba zuva rose kunze kwekupera kwevhiki kana mazuva matatu pavhiki rimwe zuva rimwe zuva.
Ikukurumidza iwe unoda mitsva, kudzidziswa kwakawanda kwaunoda kuita kwevhiki. Inoratidzwa kuti pasi pekudzidzisa 2 pavhiki haikwanise kupa mhinduro zvachose. Zvakanaka - kubva pamatatu kusvika ku5 kushanda kwevhiki. Nzira yekudzidzira pamba uye zvokudya zvakabatana zvakananga, kunyanya kune avo vanoda kushaya uremu: munyaya iyi inonyanya kukosha kumira nguva dzisati dzapera uye dzinotevera.
Zvichienderana nehupenyu hwako hwezuva nezuva, dambudziko rekudzidzira pamba rinogona kugadzirirwa mangwanani kana manheru. Mangwanani iwe unoda kudzura kunze kwemaminitsi makumi mana nemakumi matatu ekudzidzisa uye mushure mezvozvo awa nehafu havatore zvokudya, kunze kwemapuroteni (kunze kwekuti iwe unoda kuwedzera kuwanda - ipapo iwe unogona kuita zvose). Kana izvi zvisingakanganisi iwe, ita izvozvo manheru.
Mune manheru, zvakare zvakakosha kuchengeta kudya: 1.5 kusvika maawa maviri vasati vashanda uye nguva yakawanda mushure maro isingakurudzirwe kudya zvokudya zvakagadzirwa mumakrohydrates nemafuta.
Kudzidzira kumba kumba kwevasikana
Nzira yekudzidzira pamba inofanira kuteerera chinangwa chenyu uye inosanganisira kwete chete maitiro anodiwa, asiwo avo vanoita kuti miviri yose iwedzere inzwi remuviri. Semuenzaniso, kudzidzisa kumba kumba kwekurasikirwa, kunyange simba, zvinokurudzirwa kutanga nemaminitsi mashanu kusvika ku10 aerobic kurovedza muviri: kumhanya panzvimbo iyo, kusvetuka tambo, danho, kutamba, nezvimwe.
Nenzira, nekuda kwekusimudza unogona kushandisa cardio workouts kumba - izvi zvakanyanya kwazvo kutsungirira maitiro anoitwa pamusana mukuru. Kazhinji pamba, inogona kushandiswa nemaitiro ekudzidzira - chikwata cheputika, bhasikoro rekuvhimisa kana chekuita.
Pari zvino, paIndaneti mune ruzivo rwevanhu iwe unogona kuwana zvakasiyana-siyana zvezvikamu zvekudzidzisa mavhidhiyo zvakasiyana-siyana: uye zvidzidzo zvekudha, uye aerobics, nekuumba. Iwe unogona kuzvisarudzira mashomanana akakodzera akakwikwidza uye kutarisana navo, nguva nenguva kuisa panzvimbo yavo, kuitira kuti muviri hauwanzoshandiswa kumutoro unotakura. Mukuwedzera, muviri wakanaka, wakanyatsogadzikana wevarayiridzi vane vhidhiyo ichakushumira iwe sechimwe chikonzero chinokurudzira.