Sekuziva kwedu, munyika yejimimi uye kugwinya pane zvakawanda zvinyengeri zvinoedza kudzikisira chiono chechokwadi chenyika ino. Chinangwa chikuru chekunyepedzera uku kuita mari pamutengo wekusaziva kwevatengi. Uye nderimwe remasumbu mapoka anowedzera kunyepa uye ngano dzinotakura pamusoro ndezvematumbu. Vanhu vanoda kuve nemuviri wakanaka wezhizha uye kuva nepakeji nhanhatu kwakakosha kwavari. Kune vanhu vazhinji vanoshamisika sei kufona abs nekukurumidza sezvinobvira.
Pasina manyepo, pasina ngano, iine chokwadi chete, ndiri kuzokuudza muchinyorwa chino maitiro ekuti uwane zvibodzwa.
Iko kukosha kwehuwandu hwemafuta
Chimwe chezvinhu zvakakosha kana zvasvika pakumaka abs ndiwo mafuta muzana. Vazhinji vanhu vanoita crunches zvisingaperi muzvirongwa zvekurovedza muviri. Zvirokwazvo wakaona vanhu vazhinji chitima abs mazuva mashanu pasvondo. Uye ndezvekuti zvidumbu zvinofanirwa kurapwa seimwezve mhasuru.
Ese mapoka emhasuru anoda kumisikidza yakaringana vhoriyamu yekudzidzira zvinoenderana nedanho uye chinangwa chiri kutsvakwa. Hazvina kufanana kuti uve nedanho rekutanga maererano nesimba rekugona, mhasuru uye ruzivo mune yekurovedza muviri, pane kuve wepamberi. Iwo margin ekuwana emhasuru mashoma ari akakwirira kune avo vane ruzivo vanhu. Naizvozvo, ivo ndivo vekutanga kufunga kuti, nekudzidzira abs zuva nezuva, vanozove nematanhatu ekurongedza mune angangoita mwedzi.
Hapana chimwe chinowedzera kubva pachokwadi. Ichokwadi chaicho ndechekuti, kana iwe usina yakaderera mafuta muzana, iwe unogona ikozvino kuita zvese izvo zvaunoda iwe, izvo zvausingazomboona. Uye ndizvo mafuta emudumbu ndiwo arikutarisira kuvhara yedu abs. Kunyanya muvarume, pane maitiro ekuchengetedza mafuta akawanda mudumbu. Kune vanhu vakati wandei vane yakanaka abs asi muviri wavo mafuta hautenderi kuti uvaone.
Kune izvi, danho rinozivikanwa sedudziro rinoitwa. Iyo dudziro danho rinosanganisira kumisikidza kushomeka kwecalori kuburikidza nekudya uye kuwedzerwa kwemoyo kurovedza muviri. Pamwe pamwe nekudzidzira uremu munzvimbo yekurovedza tinogadza chikamu chemafuta kurasikirwa. Nekurasikirwa nedumbu mafuta, isu tichafumura iyo abs.
Maitiro ekumaka abs kana iwe uri newbie
Chimwe chezvipingamupinyi zvikuru zvekuita tsananguro yemhasuru ndiyo yakaderera huwandu hwetsandanyama mumuviri. Uye ndezvekuti kune vanhu vazhinji avo, pavanongotanga kuzvifukidza zvishoma, vanotanga danho redudziro. Kazhinji, madanho edudziro anopera nekudonha mukuita mujimu, kuwedzera kuneta, kuwedzera nzara, uye kugona kushoma kwekuvandudza. Pakati peiyi nhanho umo isu tine caloric dhefisiti hativandudze mune yekurovedza muviri. Kana isu hatigone kuwana mhasuru uremu sezvo koriori yakasara ichidikanwa.
Kune ese aya zvikonzero newbies haakurudzirwe kutarisa pane matanhatu mapakeji. Kunyangwe kunaka kwekucherechedza abs kunogona kuve kwakanaka kwezhizha, hazvina basa kuti uve neakanaka abs kana iwe uine imwe yese yemuviri isina chero tsandanyama. Kuita iyo abs iratidze iwe unofanirwa kudzikisa huwandu hwayo hwemafuta kune zvikamu zvakakomberedza 10-13%, zvichienderana neese genetics. Kana iwe ukatsanangudza kune ino yakaderera kwazvo muzana muzana, kana iwe usina huwandu hwakanaka hwesimba remhasuru, iwe unozotaridzika zvakapfurikidza mutete. Uye zvakare, iwe unenge uchikuvadza hutano hwako sezvo mafuta emuviri aine rakakosha basa munzvimbo yemahormone.
Nekurasikirwa nehunhu uye mhasuru toni nekuda kwekunyanyo tsanangurwa, tinozviita isu pachedu kutaridzika zvakanyanya kusimba panyama. Kwete chete kuti isu tichanyanya kuve vakaipa panyama, asi isu zvakare tichanyanya kuve vakagwinya muhutano. Iyo dudziro nhanho yekumaka abs izvo zvinofanirwa kuitwa chete kana iwe uine hombe mhasuru toni.
Maitiro ekuchaira abs munzvimbo yevhoriyamu
Izvo zvisina kucherechedzwa zviri kuita kugara-kumusoro mudanho revhoriyamu. Iyi nhanho yekubhururuka inozivikanwawo seye mhasuru yekuwana chikamu. Ndiyo nhanho yatinovaka mhasuru kubva mukukura kunononoka asi kufambira mberi. Kuumba chikamu chetsandanyama mashoma kuwana isu tinoda koriori yakawandisa mukudya. Ndokunge, idya macalorie akawanda kupfuura anoshandiswa uchienderera uye nekusimba nekufamba kwenguva. Nenzira iyi, isu tinowedzera uremu nepo huremu hwacho hunyanya tsandanyama, mvura, glycogen nemafuta.
Ehe, maverengero aunoita nemazvo, hazvidzivirike uye kuwana mafuta kana tichida kuwana mhasuru. Kumwe kwekukanganisa kukuru kunoitwa nevanhu mune yekurovedza muviri kusiri kuita sit-ups panguva yekumhanyisa chikamu. Uye ndezvekuti, mukati meichi chikamu, hauna chiratidzo chakanaka chedumbu rako kubva pawakafukidzwa. Naizvozvo, ivo vanowanzoita maitiro epamuviri mudanho redudziro Dambudziko neizvi nderekuti panguva yedudziro chikamu hapana kukura kwemhasuru. Izvi zvinoita, Kunyangwe isu zvatinoita kugara-pasi, ivo havazokure. Iyi nhanho inoshanda chete kurasikirwa nemafuta akawandisa.
Kana panguva yechikamu chevhoriyamu usati wagadzika maitiro akanaka emimba, iva nechokwadi chekuti havazokura. Iyo abs inofanirwa kudzidziswa senge chero rimwe boka remhasuru. Apa ndipo paunofanirwa kuisa izvo zvekudzidzira akasiyana: vhoriyamu, kusimba uye kuwanda. Zvichienderana nedanho rauri kuita mune yekurovedza (novice, wepakati, epamberi) iwe unozokwanisa kudzidzisa huwandu hukuru hweseti pasvondo rebus.
Kurudziro yakajairwa ndeiyi inotevera:
- Zvitsva: pakati pe6 ne9 inoisa pasvondo, yakakamurwa kuita zvikamu zviviri (frequency 2).
- Zvepakati: pakati pe9 ne15 rinoisa pasvondo, rakakamurwa kuita zvikamu zviviri (frequency 2)
- Yepamberi: pakati pe16 ne22 inoisa pasvondo, yakakamurwa kuita zvikamu zvitatu (frequency 3)
Kana iwe uchirovedza yako abs neiyi renji yemaseti pa15-25 kudzokorora, panguva yechikamu chekubowa, iwe unozogona kuve neapo iwe paunoita iyo dudziro chikamu.
Ndinovimba kuti nemazano aya iwe unoziva mamaki esipo. Kana iwe uine mibvunzo nezve kudzidziswa uye kudya kunovaka nditumire yakananga ku Instagram: @German_entrena. Ini ndiri wangu wega mudzidzisi uye zvemitambo chikafu, ndinovimba kukubatsira iwe.