Simba anerobics - sezviitiko zvekudzidzira zvinongoda kugadzirisa simba remetabolism mumuviri, asiwo kusimbisa masimba uye kubvisa kilogram dzakawandisa.
Aerobics makirasi, pakutanga kwezvose, matanho akafanana nemafambiro ekudhanha, ayo maitiro ekubatanidza-mitsipa yakaungana. Simba danho reaerobics harina matanho ekudhanha, kune simba rinoshanda chete rinoitwa nekusava nesimba, asi panguva yakakodzera. Kazhinji kazhinji, mubasa rekuedza ndeyekunyengera kusvika kune 10 kg kana mazamu anokosha aerobic, unogona kushandisawo varimi.
Aerobics inounza zvikomborero zvikuru kumuviri. Saka, panguva yekurovedza, mapfupa, mishonga yemwoyo yakasimbiswa, mukana wekuve nekushaya atherosclerosis inopera, uye kushanda nesimba kunowedzera. Kubatsira kwechitanhatu aerobics iri muhupenyu hwekuti mafungiro aya ane simba guru pakurasikirwa kwekurema. Ndicho chinhu chinoita kuti vasikana vanyanyise.
Nenzira, nhasi huwandu hwehutano hwakanaka husingakanganisi maitiro aerobic uye kumba. Mushure mezvose, nhasi Internet haigoni kutsanangurwa kwakarurama kweimwe dzidzo. Aerobics ine kupesana kwechidiki - zvechokwadi, ine fever yakakwirira, chizivi, kuvapo kwekenza uye kuputika kwakaitika kudarika mwedzi mitanhatu yapfuura.
Zvokudya zvinodiwa muaerobics makirasi
Iyo yakanakisisa kudya kunoitwa uye mushure mekudzidziswa chiroro cheprotein. Inotengeswa nenzira yehupfu, yakagadzirirwa kuora muviri uye musimba kukura. Zvinhu zvakadai hazvina mafuta uye hazvipi zvakanyanya kuwanda, zvinowedzerawo mavitamini uye zvine chiyero chakanaka cheprotein.
Kubva pane zvigadzirwa zvisiri nyore:
- Usati wadzidziswa : kwemaawa maviri kana matatu - chikafu chinowanzogadzirwa, zviri nani kupa zvinoda marubhainikiti (rice, buckwheat) uye mapuroteni (huku, hove).
- Hafu yeawa isati yatanga kubata, unogona kunwa yogurt kana kudya bhanana.
- Pakurovedza : dzozai nguva dzose dziviriro dzemvura mumuviri, zviri nani kunwa mvura yakachena yakachena.
- Mushure mekudzidziswa, muviri unogara uri mukupisa kwemafuta uye makoriyori, asi kuti udzorere mishonga iwe unoda mapuroteni.
Kana iwe uchida kushaya uremu, masikati iwe haufaniri kudya ma carbohydrate uye kuderedza kudya kwemafuta akazara.
Simba Aerobics: Maitiro
- Misoro pahupamhi hwemafudzi, masokisi akafanana kune mumwe. Maoko ane dumbbells pamapfudzi. Bend uye usasunungura maoko ako kusvikira iwe uchinzwa shungu dzinopisa mumisungo. Pashure pokuzorora, unogona kudzokorora chiitiko ichi zvakare.
- Isa mushure webhenekeri ye gymnastic pakona ye 45 degrees. Rara pasi pairi nerutivi rwako rworudyi uye, uise tsoka yako netsoka dzako, zorora zvigunwe zvako pasi. Isa ruoko rwako rworudyi pasi pemusoro wako. Muchikamu chekuruboshwe, tora chikamu uye uedze kuchibudisira kunze kuitira kuti ruoko rwuve rwakafanana nemuviri, dumbbell yakabata chiuno, uye chindwe chakaonekwa pasi. Simudza ruoko ne-dumbbell kumusoro, pause, dzokera kunzvimbo yekutanga. Pamberi pekudzoka kwega rega, taurirana uye udzikise mapepa emafudzi pasina kusimudza pfudzi.
- Dumbbells ari mumaoko ako, tsoka dzakaputika pamapfudzi zvakaparadzana. Pasina kuchinja chinzvimbo chechiitiko chacho, edza kuisa sock yerutsoka rworudyi paakona ye 45 degrees, tora danho kune rumwe rutivi uye runyararo. Dzokorora zvakafanana kune rimwe jumbo.
- Shandisai chikwata chakasara muchikombe chetambo tsvimbo. Simuka nechepamusoro pechikwata chemufananidzi uyu uri kure nehafu yechito. Bata ruoko rworudyi noruoko rworudyi, isa kuruboshwe pabhanhire. Simudza rutsoka rwako rworuboshwe zvishoma uye nekuedza kuiswededza zvishoma mberi uye kune rumwe rutivi kuitira kuti iyo yakaenzana iine 45 degrees. Edza kusakotama bhandi regumbo rinotsigira.
Rimwe sarudzo yakasiyana-siyana yekudzidzira iwe unogona kuona pavhidhiyo iyi: