Slimming Fitness Room

Vashomanana vakadzi vanouya mupfungwa kuti vasarudze kudzidzira maitiro. Apo paine maonero ekuti mune imwe nzvimbo iwe unogona kuva mumiri wevanhu chete, asi kwete wakaisvonaka uye akanaka. Zvisinei, iyi inongova nhema! Kutaura zvazviri, kurovedzwa mune zvekurovedza kunogona kushandiswa mumitemo miviri - kana kuwedzera musimba mashoma, kana - -kurema kurasikirwa.

Iko kuitisa muviri kunobatsira kuderedza uremu here?

Kurasikirwa uremu nekubatsirwa kwekurovedza muviri kunogona kuitika. Uyezve, une mukana chaiwo kwete kungoita kuti muviri wose uve muduku muhutu, asiwo kuti uwane mavara akanaka, akanaka kwazvo anoita kuti muviri wako ukwanise uye unakidze. Mushure mezvose, kungoonda - hazvirevi kuti wakanaka!

Chinhu chikuru ndechekuyeuka mutemo wegoridhe: iwe unogona kurasikirwa uremu mukurovedza, kana iwe uchipa muviri wako kusanganiswa kweanaerobic uye aerobic load - i.e. nhamba yakawanda yekudzokorora nehope shoma uye zvishoma zvishoma zvishoma pakati pemakwara. Iyi ndiyo nzira ichakubvumira kuti ubudirire kushaya uremu, uchiita chete mukurovedza muviri!

Nzira ipi yekurasikirwa uremu mukurovedza?

Nzira inonyanya kukurumidza kuora muviri mukurovedza muviri ndiyo kushandisa sviringi yekuita. Iyi nzira yakajeka zvikuru: iwe unogara uchingoita pane imwe simulator imwe nzira (somuenzaniso, kukwidza kwemazuva makumi maviri kana masere). Zvakakosha kuita pasina kumira uye kumbomira - kungopedza nemamwe maitiro, pakarepo wakatora vamwe. Paunopedza rutsoka rwekutanga, urwo rwakave nenzira imwechete pane imwe simulator, iwe unofanira kuenda pakarepo kumativi maviri. Denderedzwa yakadaro, imwe neimwe inosanganisira imwe nzira kune imwe yemufananidzi, inogona kubva kune imwe kusvika kune mashanu.

Izvo zvinodiwa kuti kudzidziswa mumamiriro aya kunotora mushure maminitsi makumi mana uye nguva dzose yaifambidzana nehuwandu hwekudziya-uye chekupedzisira (kushandiswa kwemazuva ose kwaizoita). Kuti uwane migumisiro yakanakisisa, iwe unofanirwa kuita kanenge katatu pavhiki rimwe zuva rimwe zuva!

Purogiramu yekurovedza muviri yekurema kuora

Muchiitiko chimwe nechimwe, kurovedza muviri kuderedza kurasikirwa mumitambo yekurovedza kuchave kwakasiyana, sezvo gym rimwe nerimwe rakagadzirwa nenzira dzakasiyana. Zvakakosha kufunga kuti muviri wako ihurumende imwe chete, uye haufaniri kusarudza nzvimbo shoma chete (makadhi kana mapako) uye ushande chete pairi, kunyange kana iri nzvimbo yakaoma zvikuru. Zvakakosha mumudzidzisi wega wega kuti aite zvese zvinenge zvisingagoni kushandiswa nemubatsiro wemichina inowanikwa mune zvekurovedza.

Kurasikirwa nekurema zvakakwana kuita katatu pavhiki. Chirongwa chekufungidzira chekudzidzisa kwako chinofanira kuva sekutevera.

Zuva rokutanga. Tinotanga nemasikirwo akadziya-up, iwe unogona kushandisa treadmill kana bhasikoro rekuvhiya kwema 10-15 maminitsi. Zvadaro tinoita zvidzidzo zvetenderedzwa:

1. Kuwedzerwa kwemakumbo mune simulator (2 kusvika makumi maviri).
2. Romanian deadlift (3 kusvika ku20).
3. Squats mu Smith simulator (3 kusvika ku20).
4. Kudzosera gumbo pamutsara wekambo (3 kusvika ku20).
5. Tambanudza kumusoro kwebhokisi kusvika kubhokisi (3 kusvika ku15).
6. Lever rinokwevera (3 kusvika ku15).
7. Ita dumbbells noruoko rumwe kusvikira muchiuno (3 kusvika ku15).
8. Dumbbell kukura mu slope (3 kusvika ku15).
9. Dhinda (3 kusvika ku20).

Zuva rekudzidzira:

1. Mutsara we dumbbells ureve (3 kusvika ku12).
2. Dumbbell iri pakona (3 kusvika ku12).
3. Ipa ruzivo mune simulator (3 kusvika ku15).
4. Tambanudza pavharo pamatatu (3 kusvika ku15).
5. Kuwedzerwa kwevekwemberi kubva kumashure kwe musoro (3 kusvika ku12).
6. Biceps ane mirembera (3 kusvika ku12).
7. Zvipfeko zvine dumbbells vagere (3 kusvika ku12).
8. Dhinda (3 kusvika ku20).

Zuva rechitatu rekudzidziswa:

1. Ikawa (3 kusvika kune makumi maviri).
2. Squats ane barbell kana nedumbbells (3 kusvika ku20).
3. Kuputika kwemakumbo mune simulator (3 kusvika ku20).
4. Kugadziriswa kwemakumbo mune simulator (3 kusvika ku20).
5. Kubereka makumbo mumufananidzo (3 kusvika ku20).
6. Dumbbell press akagara (3 kusvika ku12).
7. Kusimudza dumbbells kumativi (3 kusvika ku12).
8. Chero basa chero ripi zvaro mumutambo (3 kusvika ku20).

Mushure mekuzadza chikamu chechigadziro chepurogiramu zvakare, enda kumapurisa kana kuti kuita bhasikoro uye uite maawa 20-40. Usakanganwa kuti pane zvisiri izvo zvinopindirana pane imwe simulator, asi kutanga kutanga nzira yekutanga, zvino ndiyo nzira yokutanga pane yechipiri, nezvimwe zvakadaro.