Chokutanga pane zvose, inofanira kuonekwa kuti kupa mitsipa yakasununguka haifaniri kudzidza chero basa rinokosha romuviri. Nokuda kwezvinangwa izvi, maitiro osechete aunoita mumakirasi uchishandisa dumbbells kana simulator dzakasiyana-siyana dzichaita. Zvisinei, zvakafanira kutevera sangano maererano nemimwe mitemo. Kana iwe uchida kuumba musununguko wemasisita, ipapo nhamba yekudzokorora mune imwe neimwe nzira inofanirwa kuva inenge 12-15. Vamwe vanoita, (semuenzaniso, kupeta trunk kuti "kuisa" musikana wepamuviri) kunogona kuitwa nenhamba yakawanda yekudzokorora mune imwe nzira-kusvika kune makumi maviri. Kana, nekukura kwemuviri wako, iwe unotanga kuita nyore nyore nhamba yakawanda yekudzokorora kwekushanda, zvinoreva kuti inguva yekuwedzera zvishoma uremu hwemitoro inoshandiswa - tora dumbbell imwe hafu kilogiramu yakaoma kana kuisa imwe hombe pane mudzidzisi. Uyewo, paunosvika pane imwe nhanho yehutano, unogona kutanga kushandisa mashizha kunyange mumashandiro akadaro epurogiramu, iyo inowanzoitwa kunze kwekuwedzera kuyerwa - somuenzaniso, bhanisa trunk, akabata ruoko rwako gorofu mushure memusoro wako. Izvi zvinobvumira kupfuurira kuumbwa kwekusunungurwa kwemavara nemhaka yekare kunyanya "kupisa" kweadipose tissue.
Pakuita purogiramu yezvidzidzo zvekuvandudza musununguko wemasuru, kukanganisa kwakajairika kwevatangadzi kunofanira kudzivirirwa - chido chekuita kakawanda kudzokorora sezvinobvira mune imwe nzira kana uchishandisa zviyero zvakanyanya. Purogiramu yakadaro yekurovedza yakanyatsonaka kune avo vanoda kuwedzera simba remasimba. Asi nokuda kwekukurumidza kuumbwa kwemasununguko emasumbu, hachifanirwe kudzingirira kuwanda kukuru kwemarara. Kujeka kwehutano hwekutaura kwakadaro kunowedzera kunzwisisika pane imwe nzira iri nyore. Somuenzaniso, paunoshandisa dumbbell inorema 10 kilograms, unogona kuita zvinyorwa zvishanu chete nenzira iyo, asi iwe neine dumbbells ye 5 kilogram iwe unogona kudzokorora 15. Ngatitangei, mumamiriro ezvinhu akadaro kubudirira kwepurogiramu imwechete yekuita basa kuchave yakakwirira. Muchiitiko chekutanga tinowana inotevera nhamba yeiyo kilogram dzakasunungurwa neboka rakadzidziswa musumbu: 10 kilograms × 5 kudzokorora = 50 kilogram. Muchiitiko chechipiri, tinowana: 5 kilograms × 15 kudzokorora = 75 kilogram.
Sezvatinoona, pasinei nekuti muchiitiko chechipiri uremu hwechimburamabwe hunoshandiswa kaviri sediki, hupenyu huchaita basa rose 1.5 nguva huru. Saka, huwandu hwesimba hunoshandiswa mukushandiswa kwepurogiramu iyi yepurogiramu ichave yakakwirira kana bhodhi rinorema 5 kilograms rinoshandiswa. Uye kushandiswa kwesimba kuchava basa guru rekudzidzira mukugadzirwa kwemasununguko ekusimbisa. Icho chikonzero chekuvandudzwa kwesimba iri chichanyangarika mafuta, izvo zvinopa kuwanda kwehutano uye zvinopindira nekuratidzwa kwekusunungurwa kwemasumbu.
Mukuwedzera, paunenge uchiita purogiramu yezviito izvi, iwe unofanira kunyatsofunga nezve caloric yezvokudya zvako. Semuenzaniso, zvinodikanwa kugadzirisa chiyero chemafuta uye zvinotapira muzvokudya, uye zvakare edza kudyira kudya kwakadaro chete muhafu yekutanga yezuva (munyaya iyi, makori uye makhahydrates ari mukati mavo achave nenguva yekuparadzaniswa nekusunungurwa kwesimba uye haigoni kuiswa nenzira yehutsetse mafuta, kuchengetedza kununurwa kwemisimba). Mune manheru zvakanakisisa kudya miriwo yemashizha neyokuwedzera kuwedzerwa kwe mayonnaise kana mafuta emiriwo, uyewo zvokudya zvisina mafuta - somuenzaniso, kefir kana cottage cheese.
Nokudaro, kutevera dzimwe nzira dzekutaura mune sangano rekugadzirisa kwekudzidzira nekugadzira kudya kwako ne caloric zvakagadzirwa nemishonga, uchishandisa purogiramu yekudzidzira muviri iwe unogona kubudirira munguva shoma chinyorwa chakanaka chekusununguka kwemisungo yemuviri wako. Kubvisa zvakanyanya mafuta mafuta kunopa chimiro chako chechimiro, chimiro chakanaka uye chemutambo, zvichiita kuti iwe uwedzere kunakidza kune vakomana vakasiyana.