Nhasi kune vanhu vazhinji vanoda kuwedzera mhasuru yavo asi vasingazive kuzviita. Mifananidzo yevatambi uye mamodheru ane mhasuru uye fibrous inokwezva yakawanda yekutarisisa uye wese munhu ane hanya nezvechitarisiko chake anoda kuve nemuviri iwoyo. Kuwana mhasuru muswe yakaoma, yakaoma uye yakareba maitiro. Kune izvi, hazvina kukwana kungoenda kunzvimbo yekurovedza muviri kwemaawa maviri pazuva uye kupomba kumusoro kusimudza zviyereso. Zvimwe zvakawanda zvinodiwa. Mune ino posvo tinokuratidza a chiitiko chekuwedzera mhasuru.
Kana iwe uchida kudzidza zvese zvakavanzika kuti uite iyo mhasuru kuwana maitiro, ingo ramba uchiverenga iyi positi 🙂
Basic zvinodiwa
Tisati tatanga kurondedzera maitiro ekurovedza muviri kuwedzera mhasuru, isu tinofanirwa kufunga nezve akati wandei maficha. Kuti tiwedzere mhasuru, tinofanira kutanga taziva muviri wedu. Munhu akagadzirwa kuti vane kanyama kadiki sezvinobvira. Kuve nekuwanda kwayo kunofungidzira muviri wedu huwandu hwakawanda hwemakoriori anodiwa kuti uchengetedze.
Nekuda kweizvi, muviri unoramba uchiedza kubvisa mhasuru yainayo. Zvakakosha kuti muviri wedu unoiswa kuyedza vhiki rega rega izvo zvausina kujaira. Nenzira iyi, yedu sisitimu inoshandisa zvinovaka muviri zvemuviri kuwedzera mhasuru, izvo zvinokubatsira iwe kukunda iyo kuyedza zvakare.
Tsvina-yekuvaka kurovedza muviri miitiro yakavakirwa pane yakaderera-kudzokorora simba kurovedza. Aya ndiwo maitiro atichaita kuti mhasuru yedu iise simba rayo rese munguva pfupi.
Chimwe chinodikanwa chatinofanira kufunga nezvacho chikafu. Vanhu vazhinji vaneta nekuenda kujimu zuva rega rega uye nekucherechedza kuwanda kwemhasuru yavo. Izvi zvinogara mukudya. Kuti tibatsire muviri wedu kukura, zvinoda huwandu hwakawanda hwe makabhohaidhiretsi, mapuroteni, uye mafuta asina kunyoroveswa.
Kudya kuti uwane vhoriyamu
Zviripachena kuti munhu asingadye zvakafanira haazokwanise kuwana mhasuru. Chinhu chekutanga kuita kuverenga yako basal metabolic rate. Zvichienderana nezera, kureba, huremu, nemararamiro, isu tinoshandisa akati wandei macalorie kuti tigare tichishanda.
Kudya kwedu kunofanirwa kuve nako yakawedzera mazana mashanu Kcal pamusoro peiyo yakazara kana tichida kuwana mhasuru. Uye zvakare, isu tinofanirwa kudya makabhohaidhiretsi, mapuroteni uye mafuta asina kutsetseka.
Carbohydrate ndizvo zvinotipa simba rakakodzera kuti tiite iko kurovedza. Ivo vane basa rekuchengetedza zvakanyanya glycogen zvitoro kuti zviitwe mune yekurovedza muviri. Zvinokurudzirwa kudya anenge magiramu mana emakabhohaidhireti pakirogiramu yega yega yemuviri.
Kana ari mapuroteni, iwe unofanirwa kushandisa anenge 2 magiramu pa kilogiramu yemuviri. Izvi zvinodaro nekuti zvinodiwa kuti paumbwe tsandanyama nyowani uye kugadzirisa kwefibisi dzakaputswa nekurovedza muviri
Mafuta asina kunyungudutswa mafuta ane hutano akadai semafuta emuorivhi, avocado, kana nzungu. Aya mafuta anodiwa kuti agadzire thermogenesis uye metabolism adipose tishu. Inodzivirirawo mhasuru kubva kukatabolism.
Nzira yekuwedzera mhasuru: Exercises
Kana tangove neakakodzera kudya tsika uye takagadzirira kuenda kunzvimbo yekurovedza muviri, tinotanga nemapoka emhasuru. Kune akawanda marudzi emuitiro zvichienderana nekuti isu tinoda kushanda sei. Kune ayo maitiro ayo akapatsanurwa kuita epamusoro uye ezasi muviri uye mamwe anoshanda mhasuru zuva rega rega.
Kana iwe uchikwanisa kuenda kunzvimbo yekurovedza muviri kubva Muvhuro kusvika Chishanu, tsika yakanakisa iyo inokupa iwe mhedzisiro yakanaka ndeye iyo yekushanda boka remhasuru zuva rega rega. Tevere tinoenderera mberi nekunyora zviitwa zvechinyakare uye tsananguro yavo.
Muvhuro - Pectoral
- Flat bhenji muchina 12-10-8-6
- Kuvhura kwekutanga 3 × 12
- Kuderera pinda 3 × 10
- Pulley crossover 10-8-6
- Pullover 4 × 10
Nezviitwa izvi tinoshanda nzvimbo nhatu dzechifuva. Izvo zvakakosha kuti ushandise chipfuva chose, kana zvikasadaro hachizokure mushe. Kuvhura ndiko kunobatsira "kumaka" chipfuva zvakanyanya, asi ivo havazobatsiri kana isu tisina kunyatso kuvandudza.
Kana zviri zvekudzokorora, shandisa zvinoderera akateedzana kuti uwedzere huremu hwatinosimudza. Semuenzaniso, mune yekutanga yebhenji yekudhinda tinogona kutanga ne20 kilos uye kupedzisa ne30 kilos. Nenzira iyi tichazadzikisa kuzara kwetsandanyama uye tinotora mhasuru kumugumo wayo kuti ikure zviri nani.
Chipiri - Kudzoka
- Dhonza-up 4 × 10
- Dhonza kuseri kwemutsipa mune lever 10-10-8-8
- Dumbbell Row 3x10
- Yakatwasuka ruoko pulley dhonza 3 × 15
- 4 × 12 hyperextensions
Nemuitiro uyu tinoshandira musana zvachose, kusanganisira lumbar. Izvo zvakakosha kuti usasimudzira musana wako zvakanyanya paunenge uchiita maekisesaizi kuti urege kuzvikuvadza iwe. Mune ino tsika, iyo biceps inozoshandawo seyebetsero mhasuru.
Chitatu - Makumbo
- Prensa 45° 12-10-8-6
- Quadriceps inowedzera 12-10-8-6
- Barbell Zvikwata 10-10-8-8
- Kunyepa hamstring 3 × 10
- Imire yechikadzi 3 × 8
- 3 × 15 vanobvuta
Nemaitiro aya tinoshanda chese chepamusoro muviri, kunze kwemhuru. Zvinotaridza kuti kana tikaparadzanisa makumbo kuita zvikamu zviviri, mhedzisiro iri nani inowanikwa. Mune akateedzana ane kudzokorora kubva kune zvimwe kusvika kushoma, isu tinowedzera huremu.
China - Mapfudzi nemhuru
- Dhinda kuseri kwemutsipa mune lever 12-10-8-6
- Dumbbell gare gare 3 × 12
- Mberi dumbbell 10-10-8-8
- Dhonza kusvika pachirebvu 3 × 12
- Cufflinks 4 × 14
Nechiitiko ichi kuwedzera mhasuru, isu tinoshanda bandeuko rese, kusanganisira chikamu chemalati. Mafudzi akakosha, nekuti anopindira mumhasuru dzese.
Chishanu - Biceps uye Triceps
- Z bhaa muchina 12-10-8-6
- Imwe 3 × 12 dumbbells
- Curl 21 3 seti
- Yakavharwa bar yekudhinda 12-10-8-6
- Mamiriro ezvinhu akafanana 3 × 12
- Dumbbell Kick 3 × 15
Isu takazopedzisa svondo nemhasuru diki senge biceps uye triceps. Izvo zvakakosha kutevedzera marongero emazuva, nekuti kana tikashanda mapeketari uye zuva rinotevera triceps, tichave tichizvinyudza. Iwo marongero enzira yekuwedzera mhasuru mashoma akagadzirwa kurega mhasuru imwe neimwe ichizorora pakati pemaawa 48-72 zororo rako rakakodzera.
Iwe unofanirwa kuyeuka kuti kuzorora nenzira kwakakodzera kwakangofanana nekudzidzira zvakanaka. Zvikasadaro mhasuru dzedu hadzikure zvakanaka. Kune ino tsika tinogona kuwedzera dumbu uye chiuno kurovedza kuratidza inzwi redu.
Ndinovimba kuti neiyi tsika yekuwedzera mhasuru unogona kuzadzisa zvinangwa zvako.