Kana mamiriro ekunze asiri kufara kunze kwehwindo, uye zororo remuchamhere richiri kure, inguva yekuenda. Usafunge kuti kudzidziswa pasina dumbbell hakupi mhinduro. Hongu, iwe haungakure malumetric matongo, asi ivo vanozowana fomu rakachena nekuda kwekusimbisa matsuru aripo. Mune izvi zvinyorwa, ita chirongwa chekushanda uye utaure nezve kukanganisa kumakirasi.
Kugadzirira kweiyo Cardiovascular System
Kutanga neyenyanzvi dzekunyepedzera: kudziya kumusoro, kutanga kumusoro kubva pasi peiyo lymph kufamba, sevanachiremba kuraira. Mushure mekuchaja, ngatitange kufamba nekukurumidza kana kumhanya kwemaminitsi mashanu kusvika mashanu. Munguva yemarasuru, mhasuru dzichadziya uye dziwedzerwe nekuwedzera, uye mushure mekushanda iwe hauzombonzwa kuomarara mumuviri nekuda kwekurwadziwa mumapundu akapetwa. Tora account yekukanganisa
Tanga Workout ne Workout
Maitiro ekudzidziswa
Mumhepo nyowani, nemamiriro ekunze akanaka, zviri nyore: muviri unokurumidza kutonhorera, nei unoneta uchiuya gare gare. Kutanga ne squats: Isa makumbo ako pahupamhi hwemapfudzi, pfugama maoko ako mumapoka uye kubatana neiya yekukiya. Kurasikirwa kusvika kune kufanana pasi, maoko ako anozova akakwanira kuti iwe urambe uine mwero. Mushure me344 inosvika Dzokera kunzvimbo yekutanga uye dzokorora iyo yekurovedza muviri 20-25 times. Pashure pokunge, simbisa nguva 10-15 kubva pasi panoratwa maoko usati watora pasi nemazamu.
Pedzisa basa rekushanda pamwe nekurovedza muviri, semuenzaniso, zvinorasikirwa nekufamba. Mira zvakananga, enda mberi netsoka kurudyi uye pfugama makumbo ese mumabvi kuitira kuti ivo vari pakona yemadhigirii 90. Simudza uye kusimuka nekumberi nerutsoka rweruboshwe - dzokorora chinhu chimwe chete. Ita 3-4 inosvika nguva kudzamara iwe uchinzwa kushushikana kumashure kwechidya nemabhureki. Zadzisa ma clause kudivi: Tumira gumbo rekurudyi kuti ubvise parutivi uye gadzira squat, wobva wasimudza uye wakatema tsoka yako yekuruboshwe kurudyi.
Zvirinani kumhanya pakupera kwechidzidzo
Kupedzisa kudzidziswa
Kana iwe uri kuita manheru, pedza basa nekurayira kumhanya kwemaminitsi makumi matatu kusvika makumi mana mune yakanakira kumhanya. Munguva yekumhanya simba rakawanda inoshandiswa, saka mushure mekudzidziswa iwe uchanzwa kunakidza kuneta mumuviri uye nekukurumidza kurara. Usakanganwa nezve kuvharwa - kutambanudza tsandanyama dzako mushure memakirasi.