Gore rega rega kune kwakawanda kuziva nezvekuvandudza chimiro chemuviri wedu. Kune vanhu vazhinji vasingade kuenda kujimu nekuda kwezvikonzero zvakasiyana. Nekudaro, a jimu kumba Ndiyo mhinduro yakanakisa kune avo vanhu vasingade kuenda kujimini. Imba yekusimbisa muviri uye yekuvaka muviri mumba medu inogona kuita sarudzo huru.
Muchikamu chino tichaudza iwe nezve zvese hunhu, zvinoriumba uye kubatsira kweiyo imba yekurovedza muviri.
Zvinangwa zveimba yekurovedza muviri
Vazhinji vevanhu vanosimbisa kuti havaendi kunzvimbo yekurovedza muviri uye vanoita mitambo nekuti havana nguva yakakwana. Uye ndezvekuti isu tese tine zvisungo zvebasa pamwe nemhuri uye shamwari. Zvisinei, zvinongodiwa chete dzidzira kurovedza muviri kwemaminitsi makumi matatu uye unogona kuzviita kubva kumba. Zvinozivikanwa kuti vanhu vazhinji vanosiya rudzi urwu rwechiitwa nekuti havana nhanho yakakwana yekudzidzira kurovedza muviri kumba. Nekudaro, kana iwe uine imba yekurovedza pamba zviri nyore sezvo uine michina inodikanwa kuti uone kuvandudzwa munguva pfupi.
Iyo yekurovedza kumba inogona kukubatsira iwe kuchengetedza nguva nemari nemari pamwe nekuvandudza kugwinya kwemuviri uye kwepfungwa. Ngatione kuti ndezvipi zvinangwa zvakakosha zvekugadzira jimu kumba:
- Mhando iyi yekurovedza dzimba inoitirwa avo vanhu vanogara vari vatambi nevaya vanogara vachienda kunzvimbo dzemitambo zuva nezuva. Kune vanhu vazhinji vanogona kusimudzira nerudzi urwu rwezvinhu.
- Iko kurema kudzidzisa keji inopa yakawanda mikana, saka unogona kushanda munzvimbo diki angangoita ese mapoka emhasuru.
- Paunenge uchigadzira yako yekurovedza muviri yekumba unofanirwa kufunga nezve frequency yekushandisa. Iwe unofanirwa zvakare kufunga nezve bhajeti regungano. Zvinokurudzirwa kuve nerumwe rudzi rwemazano kubva kune nyanzvi.
Zvese zvaunoda kuti uzive nezve yekudzidzira imba
Iwe unofanirwa kufunga nezve zvimwe zvinhu usati waita yako yekurovedza muviri kumba. Isu tinowana michina isingaverengeke mumajimu ese kudzidzisa rimwe nerimwe boka remhasuru mumuviri wedu zvakazvimiririra. Nekudaro, kumba hatina nzvimbo imwechete yekugona kushanda mapoka emhasuru takaparadzaniswa nezviuru zvemichina. Isu tinofanirwa zvakare kuziva kuti magyms anofanirwa kukwanisa kuwanda vanhu vazhinji, kana pamba pedu chete tichava.
Isu tinongofanirwa kutenga chete zvishandiso izvo zvatinoona zvakakodzera kudzidzisa nati. Mimwe yemibvunzo mikuru yaasingawanzo kuratidza ndeyekuti chirongwa chinofanira kutanga. Izvo zvakakosha kuti ufunge kuti haufanire kutenga chero muchina unongoshanda kudzidzisa imwechete mhasuru. Chinhu chakanakisa kutora michina uko iwe kwaunogona kushanda akati wandei mhasuru mapoka panguva imwe chete uye kugadzirisa nzvimbo pamba.
Kana zvasvika pabhajeti, imba yekurovedza muviri yaive yevanhu vakapfuma vaive nenzvimbo yakawanda yekuisa. Nhasi kune hukuru hukuru hwemichina inotora nzvimbo shoma yekukwidziridza kurovedza muviri. Imba yekurovedza imba inowanikwa kune chero munhu uye hazvidi kuti iwe ubvise iyo yose kubhadhara kamwechete.
Kana zvasvika pakutenga zvishandiso zveimba yekurovedza muviri, isu tinofanirwa kutsvaga multifunctional michina. Mutengo unosiyana zvinoenderana nemhando uye mhando dzemuchina wega wega.
Space uye mhando yekurovedza muviri
Chekutanga pane zvese kuona kuti ndeipi nzvimbo yatichazogovera kuisa iyo yekurovedza muviri kumba. Kana iwe uri mumwe weavo vasina kana nzvimbo kumba, anonyanyo shongedzwa ndiyo shongwe kana ekuvaka matanga. Mazhinji acho anotendera iwe kuti uite risingaperi nhamba yekurovedza muviri uye haidi gungano rakawanda. Izvo zvinodikanwa kuve nekamuri imwechete, kunyangwe kana iri diki, yekurovedza muviri. Rudzi rwekamuri rinoitirwa zvinhu zvakawanda zvisina munhu anorara rakwana. Kukoshesa nzvimbo yauinayo kuti ukwanise kufamba wakasununguka uye uve nemhepo yakanaka yekufefetera.
Paunenge uchinge wadzidza kamuri, zvakakosha kuchengetedza pasi kuti urege kukuvara. Iwe haufanire kutadzisa windows kuti usakanganise kufefetedza kwemukati. Hazvikurudzirwi kuve nemidziyo yakaita sematafura munzvimbo yako yekusimba. Iyi fanicha inogona kukukurudzira kuti uzorore kupfuura zvaunofanira pakati pekurovedza muviri.
Nezve mhando dzemitambo yekudzidzira inofanirwa kuiswa mune zvinoitika iwe unofanirwa kuisa akawanda-akabatanidzwa maekisesaizi senge squat, kufa uye kusimuka kwebhenji. Aya ndiwo maekisesaizi anosanganisira akawanda maArab mhasuru mapoka uye akakosha pakuvaka mhasuru mashoma. Izvo hazvibatsire chete kuburitsa nyowani nyowani, asi zvakare inowedzera simba. Panyaya yeku squatting, iwe unofanirwa kutanga kurovedza wakamira wakamira, musana wako wakatwasuka uye makumbo ako akafukidzwa-mafara akaparadzana. Mushure mekuisa bhawa nenzira kwayo unofanirwa kukuvadza mabvi kusvikira magaro aenderana nawo. Rangarira kuti usamanikidze anodarika makumi mapfumbamwe madhigirii kana iwe usina yakanaka kwazvo kufamba kwechiuno.
Chinhu chinonyanya kurairwa mu squat ndechekuti tsoka dzinoramba dzakatarisa kumberi nemazano akatarisana zvekunze. Basa reiyo quadriceps richava rakanyanya kusimba kana tikaramba uye tsoka dzakashama kune hupamhi hwemapfudzi. Kana mabhora etsoka akatarisa kunze zvakanyanya, basa reiyo quadriceps rakadzikiswa.
Deadlift uye bhenji muchina
Ngatione kuti tinga shande sei iyo yekufa uye bhenji muchina wekudzidzira imba. Kurema kwakafa ndeimwe ye mamwe maekisesaizi ehunyanzvi uye anotakura njodzi huru yekukuvara kana ikasaitwa nemazvo. Chinhu chakanyanya kukosha ndechekuti musana wedu wakanyatsotwasuka. Aya ndiwo maitiro atinogona kuvharidzira edu scapulae. Makumbo anofanira kuenderana nehupamhi hwemapfudzi uye simudza bhaa kusvikira tanyatsogadzikana uye nemabvi akati twasu. Bhawa rinofanira kukwira padyo nepasi pedu sezvinobvira.
Kana iri bhenji yekudhinda, iwe unofanirwa kupinda mune chinzvimbo iwe uine bhawa pazasi peziso rako. Makumbo ako akaenzana nehupamhi hwemapfudzi uye zvitsitsinho zvakarovererwa pasi neiyo arched kumashure. Panguva yekubvisa bhaa kunze, durura mweya kubva mumapapu uye uunze bhawa kumusoro kuchipfuva mune inodzorwa kufamba.
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezvejimu kumba uye zvaunofanira kuchengeta mundangariro.