Novice iwe uri muutano kana kushanyira maitiro ekurovedza - hakuna munhu asina kudzikanganiswa mukukanganisa. Kana kuedza kwako kusingaiti kuti hubudirire huripo, uye denga rakadzika richiri kure, inguva yekufunga zvakare nzira yako. Ngatitungamirire murwendo uye tione kuti sei muviri wedu uchinge waita basa rekupisa makoriro.
1. Unotanga maitiro ekudumbu musina chinhu . Kurovedza pamunhu asina chinhu kwete chete kunopisa mafuta akawanda, sekuwanda kwevatendi, asi pane zvinorema mutoro wenyama ine nzara huchakonzera kuneta uye kuite kuti ichinje kuhurumende yekuchengetedza simba. Ita mifananidzi nemotokari: kana motokari yako yava kuda kupera porozi, saka haizombopfuuri, zvakafanana nemuviri wako.
Kutangira re-dabs kunopa simba rinodiwa pakudzidziswa kwakakodzera. Sarudza makomba e-carbohydrate uye mapuroteni: apuro, slice chechizi, chidimbu chechingwa, muesli, mashoma emiti kana purota yeprotein. Kana uri kurovedza mangwanani-ngwanani, usakanganwa kuva nehokudya, somuenzaniso, bhanana, muesli kana protein protest cocktail.
2. Pashure pemakirasi mune zvekurovedza iwe unobhadhara makori anopedzerwa nekudya . Izvo zviri nyore kururamisa mushure mekudzidziswa zvakaoma, izvi chete zvinogona nyore kubvisa zvose zvigumisiro zvebasa rako rakaoma Vanhu vazhinji "vanodya zvakare" vakapisa makoriki munguva pfupi, nokuti vanonzwa vane nzara. Kuti urege izvi, mitemo inotevera iri nyore ichakubatsira iwe.
Chokutanga, ivai nehove yeakinehydrates mapurotini mushure memaminitsi 45 mushure mekudzidziswa. Umukaka wakaora-mafuta ane chidimbu chemichero chero ipi zvayo kana yega-fat yogurt nepuniki yeuchi inokodzera kudzidziswa muhuwandu hwakasimba.
Chechipiri, ramba uchinge uine zvokudya zviduku, zvinowanzove zvine fiber uye nyama yakaderera-mafuta, izvo zvichaita kuti unzwe uine simba nesimba kwenguva refu.
3. Unoshandisa nekukopa maitiro . Hamuzivi nzira yekuita nayo maitiro zvakanaka kana kuti simulator inoshanda sei? Tsvaga mudzidzisi akakodzera kuti akubatsire, handina imwe simulator. Itai mari muzvikoro zvishanu nemudzidzisi kuti muve nechokwadi chokuti muri munzira yakarurama. Iko inobhadhara mari imwe neimwe yakapedza uye ichakubatsira iwe kuchengetedza nguva nekuita zvakanyatsoshanda. Kana kutenga chero DVD neprogram kubva kuvadzidzisi vezvidzidzo uye kudzidzira pamberi pegirazi, kutarisa kururamisa kwemashure uye kufamba.
4. Unopedza maawa akawanda pa cardio kuti uremerwe uremu . Kumhanyira kana kufamba pamusoro pekutsika kana mudzidzisi wei-elliptical hakurevi unyanzvi hwakakomba, izvo zvinoita kuti uve hunonakidza kushandiswa kwevatangi vekutanga, asi kuvhara mhinduro dzako. Cardio-kurovedza ndiyo nzira yakanakisisa kune munhu anotungamirira mararamiro ehupenyu uye asina kumbobvumiranwa kwenguva yakareba. Kunyange zvakadaro, kuwedzera maitiro ekutsungirira kumushandi wako wekushanda, iwe uchawedzera kuwandisa kwemaitiro uye kupisa kwekoriori kwezuva.
5. Kusvitsa mhizha kwemaawa akawanda, kupedza dumbu rakadzika . Kushandisa maawa akawanda pakubvongodza mutsara ne "burn" mafuta mumumhino zvakanyanya kushayiwa basa. Dumbu rakadzika rinonyanya kuitika nekuda kwezvinhu zviviri: kubvisa mafuta nekusimbisa musuru. Kushanda nemisumbu kunosanganisira kusimbisa rectus abdominis muscle, skewer muscles (iyo inokubvumira kushandura uye kuchinja muviri wako) uye mutsara unobuda mukati memimba (yakadzika yepamusoro yemasumbu). Chinonyanya kukosha, tsvaga yako "yepakatikati yegoridhe", kuenzanisa kunopedzwa makoriki uye kuderedza mafuta ako mumuviri zvachose, kusanganisira muviri. Uye iwe uri munzira yakarurama kune chikonzero chekuzvimirira.
6. Unopedza maawa muimba yekurovedza . Kudzidziswa kwakanaka hazvidi kuti tishandise chasimina simulators. Iwe unova nani pane kwete panguva yekurovedza, asi pakaputsika pakati pezviviri. Iwe unofanirwa kupora zvakanaka kuitira kuti uwedzere kurovedza kwako. Unyanzvi hwakakwana uye zororo pakati pemakirasi - ndiyo nzira yaunowana nayo migumisiro. Paunenge uchidzidziswa simba, haufaniri kuedza kuwedzera mutoro unorema uye nhamba yekudzokorora. Zvinokwana kubva pa12 kusvika ku15 kudzokorora uye kwete kupfuura 2-3 mutsara wezvidzidzo, zvisinei nekushanda kunozoitika.
7. Unotarisira manzwiro ekurwadziwa mushure mekuita basa rimwe nerimwe . Kuvapo kwekutambudzika mushure mokuvhiya muviri inzira yekuzvipira yekuzadzisa zviitiko uye haisi chiitiko chekubudirira kwekudzidzisa. Muscular - ichi ndicho chikonzero che microtraumas ye muscle fiber, iyo inotangira maawa makumi maviri nemaviri kusvika makumi maviri mushure mekudzidzisa.
8. Unoda purogiramu yako yekudzidzisa zvakanyanya zvokuti iwe unokwanisa kuzviita usina kufunga . Izvi zvingava zvakanaka kwazvo kwauri, asi kufambira mberi pane imwe nzvimbo kunomira, kuderedza mhinduro. Gadzira yako pachako yezvidzidzo zvekudzidzira uye uyanise kusiyanisa, kusiyanisa zvese zvezvidzidzo, nhanho uye uremu hwezvimwe zvekushandisa.
9. Unotenderera kuhupupuriro hwemwoyo kuti unzwisise kuti zviyero zvakadini zvawakapisa . Chaizvo chakanaka mushure meawa yekudzidzira kuona pazvese iwe wakapisa mazana mashanu makorikori. Asi izvi zvingangotsausa chete. Cardioversion kazhinji inoyera kushandisa mari yekoriori munhu wese anorema 90 kg. Nokudaro, mukadzi anorema makirogiramu makumi manomwe anogona kutenda kuti achapisa makoriri akawanda kupfuura zvaari chaizvo. Munhu anorema makirogiramu anodarika zana, pane zvinopesana, achapisa mamwe makoriyori kupfuura anowanikwa paona. Kuyera kwekoriori kunopisa munhu mumwe nomumwe kune mumwe nomumwe uye kunoratidzwa maererano neshijeni yekushandisa. Kuongorora kwakarurama kunodikanwa kudzidziswa uye midziyo yakakodzera.Shandisa chirongwa chemwoyo chepamusoro chinobatanidza muchipfuva chako kuti uwane kuverenga kwakanyatsoenderana nekukwirira kwako, uremu, zera uye zvepabonde.
Usarasikirwa nemoyo murefu uye kutsungirira munzira inoenda kuchimiro chezviroto zvako, nokuti zviitiko chaiyo hazvisi kubudirira nemvura. Pane zvakasiyana, famba kune avo vanovimbisa izvi. Kurongeka kwezvidzidzo, chirongwa chemuviri wemuviri wako uye chinangwa chairo ndiyo nzira chete yekuzadzisa chinangwa chako chakanaka.