Makore makumi mashanu apfuura, maitiro ezvino ehukomba aizoonekwa seaneta uye aine simba, asi iye zvino maonero ari kukura zvakanyanya zvokuti hazvibviri kuva akaonda. Iye zvino, kushandiswa kwemafuta kunopisa ndeimwe yemitambo yakakurumbira yemitambo yevakadzi.
Kubudirira kwekushanda kwekurasikirwa kwekurema: zvinyorwa
Yeuka chokwadi chisina kujeka: hapana kushanda kwekureruka kwekurema kunobereka chibereko chaunoda kana usingatangi kudya zvakanaka. Yeuka zvisingaiti tsika dzepakutanga uye unamatire kwavari:
- edza kudya chiduku, asi kazhinji, pane kaviri pazuva;
- kudya kwemanheru kunofanira kuvapo zuva nezuva: kana iwe usingadyi mangwanani, iwe unofarira kudya manheru;
- iwe unoda kudya kwemaawa maviri maawa asati avata;
- Usanwa kana mushure mekudya kwemaawa maviri, uye kunyangwe zvakadaro - tei nemasiteri;
- kunwa zuva nezuva 1,5 - 2 litita emvura;
- 2 maawa vasati vadzidziswa uye maawa maviri mushure maro hamugoni kudya chinhu kunze kweprotein yezvokudya.
Mukuwedzera, usakanganwa nezvehutano hwakasanganiswa hwezvinhu: mhuka haigoni kuva neupfu yemishonga (yose yehupfu, chingwa, pasta), michero inofanira kutorwa pamwe chete, uye mabikira inofanira kuchinjwa nekate uye yogurt.
Kudzidzisa chirongwa chekupisa mafuta
Chero chipi nechipi chaunosarudza, kana iwe uchiita zvisina kukodzera uye zvisingasviki kaviri pavhiki, hakuzovi nekunzwisisa. Kuti uwane zvakanakisisa, unofanirwa kudzidzira 3-4 kavhiki kwemaawa 1 - 1.5. Iyo iri mukuoma iyi inosanganisira zvose zvakakosha kuti uone kuti chimiro chenyu chave chidiki uye chakakwana.
Aerobic workouts kuti uwedzere kurasikirwa
Aerobic mutoro mutoro unomhanya nokukurumidza, asi kwete pamiganhu yezviitiko: kumhanya, kuenda kuchikepe, kumhanya, kumhanya, kutamba panzvimbo, kubvongodza, kutamba, kushambira, nezvimwewo. Icho chiri pakudzidziswa kwakadaro kuti mafuta ekuchengetedza ari kushingaira. Asi chete kana kudzidziswa kunotora mushure maminitsi 30-40!
Zvimwewo, mutoro weaerobic unogona kusanganiswa nemutoro we simba: kutanga kwemaminitsi makumi matatu ematoro, ipapo 20-30 - aerobic. Iyi nzira ichaita kuti iwe usangopisa mafuta, asiwo kuvaka musimba, izvo zvinopedzera kazhinji simba kune mafutha emafuta (izvo zvaunowana kubva pamakoriji). Saka, kuvepo kwemasumbu kunobatsira pamunhu wako uye kupisa makoriyori!
Simba kudzidzisa kushaya kurasikirwa
Simba rinodzidziswa rinodiwa kuitira kuti tive nemasumbu, ayo, sezvatakagara tazvitsaurira, anobatsira pakurasikirwa kwekurema. Apo chiyero chemafupa ehupfuu chiri pasi pehuwandu hwemisimba mumuviri wako, unotarisa zvishoma, taut uye mutinhi!
Simba rinorema - kwete kunyanya kudzidziswa pane simulators (kunyange zvazvo, zvechokwadi, pakutanga). Kushanda pamusha kunorema kuraswa kunogona kusanganisira maitiro akadaro:
- squats;
- push-ups;
- kupikisa (pamutsara);
- zvidzidzo ne dumbbells, bodybuilders, nezvimwe.
Iwe unogona kusarudza sarudzo yako yaunoda, kusanganisira mubhizimisi inoshandisa pamasana, mahudyu, chiuno kana kusimbisa masumbu ebhokisi nemaoko. Inokurudzirwa kuita chero basa rega rega kuitira 15-20 kudzokorora mu 3-4 nzira.
Kudzingiswa kudzidziswa kwekupisa mafuta
Kudzidzira kwedunhu-chimiro chekudzidzisa simba, izvo zvinosanganisira makore gumi nemaviri ekudzidzira. Zvinowanikwa mune imwe nzira pasina kusinganirana mumwe pashure peumwe, ruzhinji rwezvidzidzo zvinogona kudzokorwa 1-3 nguva. Ichi chinhu chakanaka kusanganiswa kwesimba uye aerobic mutoro!