Kune vanhu vanoda kugadziridza muviri wavo, sezvakangoita vazhinji vanosarudza kutenderedza chimiro chavo nekudzikisa huwandu, asi vamwe zvakadaro vanosarudza. kodza muviri wako kuti unzwe zviri nani. Maitiro ekuzora makumbo ndiyo imwe yenzira dzekuwana mhasuru iyoyo nechikafu uye maekisesaizi uye nekuda kweizvi isu tinopa mamwe maitiro ekuita.
Kuti uwane chinangwa ichi, hapana mubvunzo kuti kudya uye maekisesaizi zvinokunda muchikamu ichi. Pasina mubvunzo, kudya kunozofanirwa kuenderana nehuwandu hwemapuroteni, mafuta uye zvimwe zvakawanda zvinowedzera izvo zvichave zvakakosha kumuviri.
Nzira yekukodza makumbo nekudya uye kurovedza muviri
Pane zvikafu zvinobatsira kusvika pamwero mukuru kutevedzera ese mapatani e ratidza mhasuru yakanaka uye kudzivirira flaccidity. Zvinhu zvakati wandei zvakakosha zvinofanirwa kuverengerwa: tevera maitiro ekuita maekisesaizi ari munharaunda uye kukudziridza tsandanyama dzako. Rovedza muviri pamwe chete nekudya kwakanaka kwakadzikama ichagadzira fomu yakakwana yekuwedzera iyo vhoriyamu mumakumbo.
kurovedza kukora makumbo
Ticharatidza zviitwa zvakanakisa zvakaratidzwa kuti tikwanise kusimbisa tsandanyama. Kana iwe uchinetseka nezvekuva nemakumbo matete, matete uye asina musuru, unogona kuita zvinotevera zviitiko. Gadzira maitiro ezviitwa izvi kanenge katatu pasvondo uye pamwe chete nekudya kwakakosha. Mumavhiki anotevera uchatanga kuona shanduko dzakanaka.
Squats ane huremu
Kana ukakwanisa kubata mamwe maremu, unogona kudzidzira chiitwa ichi. Ndiyo nzira yakanakisisa yekuvandudza zvidya. Isa huremu hwakatenderedza 5 kusvika 10 kg kumashure kwako, yakatsigirwa pamapfudzi. Zvino ita squats:
- Kuti uite chiitiko ichi, mira netsoka dzako uye ubate maremu pahurefu hwemafudzi. Maoko anofanira kubata zvinorema kumativi ose.
- Benda muviri wako uye ukotamise mabvi ako pasi, uchiunza butt yako munzvimbo ye squat.
- Nguva dzose chengetedza musana wako wakananga kubva pakutanga kusvika kumagumo ekurovedza muviri. Squat munzvimbo iyo zvidya zvako zvakafanana nepasi.
- Iwe unofanirwa kudzokorora 3 akatevedzana egumi kusvika gumi nemaviri squats.
Long squats
Ichi chiitiko kurovedza mhasuru dzese dzemakumbo: glutes, quads uye hamstrings. Inogona kuitwa nezviyereso kana pasina zviremu.
- Isa zvose dumbbells muruoko rumwe norumwe. Iwe unofanirwa kuita squat nekufambisa rimwe remakumbo ako mberi uye kurega gumbo richiwira pasi, zvakafanana nekutora nhanho mberi.
- Nguva dzose chengetedza muviri wako wakatwasuka uye perpendicular pasi.
- Dzokera kunzvimbo yekutanga uye zvino dzokorora chiito chimwechete, asi nerimwe gumbo.
- Ita 15 nguva imwe neimwe kufamba uye negumbo rimwe nerimwe. Zvadaro zorora uye dzokorora chiitwa zvakare.
Ita quad extensions
Mumajimu mune midziyo yekusimbisa tsandanyama uye kuwedzera iyo tsandanyama. Muchina waunogona kusarudza ndiwo une gumbo rekuwedzera. Iwe uchaisa bhari pasi pebhari uye padhi yayo uchiisa maoko ako pamabhawa ekudivi. Ipapo iwe unofanirwa kutambanudza makumbo ako kumusoro uchichengeta muviri wako wakagara. Unogona kuzviita kusarudza uremu hwaunoda kuita kuramba. Iwe unogona kuita zvikamu zvina zvekufamba gumi nemashanu.
Zvokudya zvakakurudzirwa kumakumbo akakora
Chikafu chakakosha kupa muviri chikafu chinodiwa uye kupa simba rese kuti uve nemafuta akakwana.
Nyama yakaonda inopa mapuroteni akawanda, uye kana yakabikwa nenzira ine utano, haifaniri kupa zvishoma chero mafuta. Zvose tsvuku uye chena nyama inogona kubikwa.
Mazai uyewo kudya kwakanaka kweprotein uye yakagara iri chikafu chakakwana kune vanovaka muviri uye vanhu vemitambo. Iyo inewo huwandu hukuru hwekudya kuchengetedza simba rakakura.
Hove zvakare chimwe chitubu chakanaka cheprotein. Iine mipiro yakanaka kwazvo senge mavhitamini, mamineral akakosha uye omega-3 fatty acids.
Muriwo: Nyeredzi, bhinzi, pizi... ine mupiro mukuru wekunonoka kutora makabhohaidhiretsi uye mupiro mukuru wemapuroteni. Mukuwedzera kune akawanda mavhitamini, magnesium, calcium, iron, potassium uye fiber.
mukaka uye cheese, Vanopa sosi yakakura yeprotein uye calcium, asi inofanirwa kudyiwa yakaderera mumafuta kana skimmed.
Mbeu dzese. Ivo vanomiririrwa muchimiro chechingwa, pasta kana zviyo. Iwo akapfuma mumacarbohydrates, asi ane hutano hwakanyanya nekuda kweiyo fiber content.
Usakanganwa kuisa muzvokudya miriwo mitsva yemwaka nemichero. Muviri unofanirwa kuchengetwa wakakwana nemavhitamini ese aunoda kuti ugare uine hutano.
Kupedzisa, isu ticharonga chirongwa chekudzidzisa simba che gadzira muscular chikamu chemakumbo. Mukubatana nezvikafu zvinodikanwa uye kudya kwekoriori, ichava mupiro unodiwa kuti ugone kuburitsa chinangwa chakakodzera. Kana iwe uchida kuisa mamwe macalorie mukudya kwako usazviita nenzira yeshuga kana chikafu chine mafuta, sezvo mhedzisiro yaunogona kuwana isingasviki pane zvaunoda.