Chiuno chine simba ndechimwe chezviratidzo zvemuviri wemukadzi. Maiwe, vazhinji havagone kuwana "wasp" yechiuno, kwete nekuda kwokusazvitsaurira uye kushingaira, asi nekuda kwezvikonzero zvakasiyana-siyana. Kunyange zvakanakisisa kudzidzira kwechiuno chakasimba hazvivimbisi chikonzero che 100%.
Nei chionda chechiuno chichida?
Tisati tatanga kudzidzira kwechiuno chidiki (izvo, zvechokwadi, chinogona kuchinja maitiro), ngatitaurire nezvekushungurudzika - mamiriro ezvinhu umo chiuno cheA aspen chisingasvike:
- hutano - kana vakadzi mumhuri yako vaizivikanwa nokuda kwekudzikisa kwavo uye ronda rakatsetseka, marwadzo, marwadzo haagoni kuonekwa;
- kure nemakwenzi kusvika muhudyu-iyo yakareba kure, yakakwirira yakakosha yekuumba chiuno chechiuno;
- mahomoni - nehuwandu hwehutachiona hwemhomoni, muviri wechikadzi unorasikirwa nehukadzi hwehwo, kusanganisira hunyengeri hwechiuno;
- physique - hypersthenicism kuti ibudirire kunakidzwa kwechiuno chiri chakaoma zvikuru kupfuura asthenics.
Inotungamirira pakuita maitiro echiuno
Asi, zvisinei, kudzidzira ndiyo nzira yakarurama uye nzira chete yekuita chiuno chiine simba. Imwe nzira kana imwe, uye pane imwe nzvimbo, ivo vachiri kubatsira uye nezvose zvisingadikanwi zvinotarisirwa zvezvisikwa.
Iko maonero pamusoro pekubudirira kwezvidzidzo pamushanditi kwechiuno chakaonda kunonzi hachina kururama. Kuchepa mhizha zuva roga rega, unogona kungowedzera huwandu hwemuviri wako. Uturu hwemutsara, uri mumutauriri, tsigira chiuno, asi usaita kuti uwedzere.
Zvinonyanya kukosha kuti ruzivo rwekutanga rwekudzidzira kwechiuno chiuno chine mavara ane cardio-load, nokuti pane murairo - mafuta kubva pachiuno achauya chete kana asingasisiri pamuviri wose. Shandisai cardio uye simba maitiro mubasa rako. Cardio inobatsira kupisa misimba, uye kudzidziswa simba kunosimbisa misungo iri pedyo yepepanhau.
Usati wadzidzisa zvinotarisirwa kuti udzidzire, uye shure kwekudzidzisa - kutambanudza. Kushevedza kunodzivirira kusatenderera kwemisungo munguva yekudzidzira, uye kutambanudza - kubva pakurwadziwa nekuwedzerwa kwe lactic acid shure. Mukuwedzera, ndiko kutambanudza kunoita mishonga yedu, kusimbiswa kubva pakudzidziswa simba, kuwirirana, kuchikadzi, uye kusati kwanyongedzwa, sevanhu vanogadzira muviri.
Uye, zvichida zvakakosha - usavimba nechiuno chako nematope. Vasikana vanoenda kune kurudyi uye kuruboshwe vasina mugumo, vachitarisira kuti vachapisa mafuta kumativi avo. Ichi chiito chinogona uye chinofanira kuitwa kuti chidziye, asi kana iwe ukakotamisa tsvimbo, nekubatsirwa kwematope iwe unenge uchinge uchitanga mushure mutsva wenyaya yekudhinda, izvo zvinoreva kuti iwe hauzove wakanyanyisa, asi wakawedzera.
Kudzidzira
- Misoro inobata zvidimbu zvakaparadzana, mabvi akarembera, maoko pamberi pako. Tinotanga kushandura nyaya yacho kurudyi uye kuruboshwe. Preheat the press before further exercises.
- Makumbo akotama pamabvi, maoko pamberi pake, tinogara pasi. Isu tinoita shanduko, tanamatira ruoko rworudyi uye tibata bhokwe rezasi. Isu tinoshandura dzimwe nguva maoko - 16 nguva.
- Chimiro chemaoko nemuviri hachigadziriki, makumbo acho akabvaruka kubva pasi pasi pakona yakarurama kumuviri. Tinodzokorora kushanduka kubva pamuviri 2 nekusimudza makumbo.
- Kuoma: kugadzirisa chinzvimbo chemuviri mubasa rekare, dzokorora rutivi nemuviri neruoko, uchiruramisa gumbo rakasiyana. Isu tinoshandura mativi, tinoita nguva 16.
- Tinovata pasi, pasi kuruoko rworuboshwe mushure musoro, iyo yakarurama inosarudzwa. Pane nhoroondo ina tinotambanudza ruoko rworudyi kune chitsitsinho chakanaka, ipapo kumabhuku mana tinodzokera kune FE. Dzokorora - 8 times. Tinochinja maoko.
- Tinovata pasi mushure, maoko pamwe chete nemuviri, makumbo anenge hafu-bent uye akakurira, makumbo mana anokuvadzwa kumusoro, achibvarura mapirasi kubva pasi. Zvadaro tinozodzokera kune zvinyorwa zvina muI IP. Dzokorora kanomwe.
Kudzidzira kwechiuno kunofanira kuitwa kanenge kamwe pavhiki, kusanganisa ne cardio mitoro.