Varume vanofarira kupfeka yakanaka chiuno-papfudzi ratio. Vazhinji vane iyo physiognomy yekuva nehupamhi hudyu uye kuti havagone kudzikisira pasina chero rudzi rwekurovedza muviri, ihwo hura hwavo uye haugone kuchinjwa. Asi pamwe kune mbatya dzinogona kuita kuti unzwe zviri nani zvakanyanyakana kurovedza kunogona kugadzirisa kana kutsiva zvimwe zvikamu zvemuviri kuitira kuti mahudyu pamwechete ave nemuviri unooneka zvakanyanya.
Kune vese varume vanoda kunatsa chiuno chavo nekuti vane mafuta, apa tinogona kutokoshesa iyo kukwanisa kutevera kudya izvo zvinogona kubatsira kubvisa zvese izvo zvisingadiwe nemuviri wako, kuti hongu nekurovedza muviri kusimudzira izvo zvatinoda kuwana.
Zvii zvakaita muviri zviuno zviuno zvakaenzana zvinoenderana
Kune mhando dzakasiyana dzemuviri dzinogadzira uye dzinotumidza miviri yemurume. Panyaya yevarume vane chiuno chakafara, vanopinda mumitumbi iyo inonzi Endomorph, sezvo vari vanhu vane tsika yekuwana huremu, iine huwandu hwepamusoro hwemapfupa, chiuno chakakura uye chiuno chakafara Nechunhu ichi zvinoita sekunge mawoko nemakumbo zvinopa chitarisiko chekuve mupfupi muchimiro.
Muzhinji, vakadzi vanosarudza varume uko chiuno nemapendekete hazvigone kuenzana saizi muhupamhi, asi chikamu chakamira, icho mapendekete akafara zvakanyanya kupfuura chiuno uye chiuno.
Kuvandudza izvi zviyero zviri nani zvakanyanya isu shandisa zviitwa zviviri kuti uvandudze chitarisiko chako, yemapfudzi akafara hapana chinhu chinoshanda zvirinani kupfuura chin-ups. Uye kudzikisa chiuno iyo yakanakisa kurovedza muviri inogona kuwanikwa neiyo "Kettlebell swing".
Exercises kudzikisa chiuno upamhi
Hatigone kupa ruzivo rwakananga kuti sei varume vanogona kuunganidza mafuta munzvimbo ino, tinoziva kuti mumadzimai iyi chokwadi inzira yakasikwa yekurerutsa kubereka kwemunguva yemberi. Mune varume zvinokwanisika kutenda kuti imhaka yekuti chengetedza kuwanda kwemafuta mukuyedza kuchengetedza simba kuitira pazvinenge zvichidiwa.
Kurovedza muviri kweaerobic kwakanakira kurasikirwa uremu uye nekudaro inodzikiswa nevhoriyamu yakawanda pachiuno nemuchiuno. Mimwe yemitambo iyi ndeiyi kuchovha bhasikoro, kushambira, kumhanya, kufamba uye tsiva. Inokurudzirwa zvirinani yakaderera maminetsi makumi matatu katatu pavhiki.
Reverse crunch, lateral plank uye imwechete plank
Squats, Oblique Crunch uye Front Crunch
Zvimwe zviitwa zvinokurudzirwa zvinovakirwa pane yakatarwa rovedzo yekusimbisa mhasuru dzehudyu, pamusoro pekushanda nyama dzese dzemudumbu kusimbisa nzvimbo dzese. Inokurudzirwa kuti uite Mberi Cruch, Oblique Crunch, Reverse Crunch, Central Plank, Side Plank uye squats yemakumbo.
Kuti tafura yekudzidzira iyi ibudirire, zvinokurudzirwa kuzvipira Mazuva maviri pasvondo aine matatu seti e2 pachiitwa chega chega iine 20 yechipiri break pakati pekutenderera. Iwe unogona kudzikisa kana kuwedzera iwo maekisesaizi zvichienderana nemunhu wega wega.
Kudya kwakaringana kudzikisa chiuno chakafara
Pasina kupokana, chikafu chakanakisa ndeavo anobatsira kubvisa mafuta. Chii chine chikwereti kunzvenga kudya macarhydrate husiku, usadya zvinopfuura makumi maviri zvechingwa pazuva uye kanganwa nezvazvo chikafu chine hydrogenated mafuta kana shuga.
Zvikafu zvinokurudzirwa zvinopa zvinovaka muviri zvinodiwa ndezve izvo zvinopa kuguta uye zvine mafuta ane hutano. Mukudya kwedu tinogona kunyorera michero nemiriwo, nemupiro mukuru wevhithamini nemaminerari. Hove, nyama nemazai, iyo kunyange iine mafuta akakosha kumuviri, ane maamino acids nemapuroteni. Nuts uye nyemba, izvo zviri zvekudya zvekunonoka kutora asi zvine simba rakawanda uye zvinovaka muviri uye haugone kupotsa mupunga, chikafu chekudya chekudzikisa mafuta.
Hembe dzinokodzera varume vane chiuno chakafara
Iwe unogona kutora mukana weiyo isingaperi mibatanidzwa kuti tinogona kumhan'ara nembatya dzatinadzo muwardrobe medu, zvirokwazvo uchave mumwe wevaya vachatenga nguwo uye wozozama usati waenda nayo kumba, asi pano tinogona kukuudza ndezvipi zvidimbu zvavanogona kusarudza kekutanga.
T-shirts ari nani pane a yakagadzikana uye yakati fananeiNekudaro, iwo akave akapamhama kana akasimba zvakanyanya haana kukodzera. Zvirinani kupfeka mabhachi ane yakatemwa kucheka uye mitsara yakatwasuka, uye kuti homwe hadzifambire kure zvakanyanya kubva kumativi.
Bhurugwa rinofanira kunge rakasimudzwa, izvo zvakatwasuka uye zvine oblique homwe kusimbisa kutetepa. Dzivisa bhegi bhegi, kuti akakura uye anotovhara shangu dzako, nekuti zvinoita sekunge unoratidzika kunge wakaderera uye wakapoteredzwa.
Machira ese ekupfeka anofanirwa kuve akajeka uye akareruka, sezvo iwo makobvu achiwedzera vhoriyamu uye ndozvatinoda kudzivirira. Nezve mavara, rima toni dzinobata kumeso uye dzakashinga mavara anodzivirirwa zvakanyanya, kunyanya munzvimbo yepakati yedumbu. Zvakanakisa kupfeka nguvo dzakasimba dzine mavara ane mitsetse yakatwasuka.
Hazvikurudzirwe kupfeka shangu refu, nekuti iwe unozoonekwa uri mupfupi, nekuda kwekushandisa shangu kana shangu dzemitambo kana dzekupfeka. Dzivisa mabhandi akaumbwa kana ane mavara sezvo vari shamwari dzekuita kuti chitarisiko chako chioneke chinotenderera.