Nzira yakanakisa yekuwana yakakwana toned muviri

Muviri wakakwana unowirirana ihope dzevakadzi vazhinji vanotambura nekuunganidzwa kwemafuta munzvimbo chaidzo dzemuviri.Mafuta aya anonetsa kunyangarika haanyanyobatwa nekudya.Ungabvisa sei kuunganidzwa kwemafuta mukati dzakananga nzvimbo dzemuviri uye unowana sei muviri wakakwana unorotwa nemunhu wese wemukadzi ??

Mitambo yemarudzi ose yakakosha zvikuru kumuviri womunhu, sezvo isingangobatsiri kukurudzira kutenderera kweropa uye kupisa makoriyori, asiwo inochengetedza simba remuviri nenzira ine utano uye yakasimba.

Maekisesaizi anoitwa nevanhu anosiyana, uye anosiyana pakati pezvido zvemunhu nemumwe.Vamwe vacho vanosarudza kushambira pane kufamba kana kuita cardio pane kurovedza uremu. Vamwe vanotora nguva nekuita magym kana makirasi ekurovedza muviri, nepo vamwe vachisarudza kuvaka chirongwa chavo chekurovedza muviri.

Chero zvazvingava, munhu wacho ari kutsvaga nzira dzekudzikisa nzvimbo dzakati dzemuviri kwete dzimwe, kana kuvaka chimiro chemuviri chaanoda.

Panyaya iyi, murairidzi wezvemitambo Hilda Al-Hammal Salha akasimbisa kuti "kushanda pane imwe nzvimbo yemuviri kunoda kushanda pamuviri wese uye kutarisa nzvimbo idzi neimwe nzira maererano nezvinodiwa nemunhu wega wega," achiwedzera kuti "Maekisesaizi akapatsanurwa pakati pemaekisesaizi eCardio uye kurovedza uremu, asi mhedzisiro yekupedzisira muKuderedza uremu uye kuomesa muviri kuchakurumidza.

Usati wapinda mumhando ipi neipi yekurovedza muviri, kurasikirwa nemafuta mune imwe nzvimbo yemuviri, zvinofanirwa kucherechedzwa kuti mitambo inofanirwa kuperekedzwa nekudya kune hutano, zvichienderana ne:

Wedzera mapuroteni muzvokudya, izvo zvinoshanda munguva refu kuderedza mafuta emuviri.

- Gara kure neshuga uye shuga yakawedzerwa

- Kuderedza makhahydrates kubva muchikafu

- Idya chikafu chakapfuma mufiber

Mushure meizvozvo, iwe unofanirwa kuziva kuti Cardio Exercise yakakamurwa kuita zvikamu zvinoverengeka:

Kufamba (treadmill), kusvetuka tambo, Elliptical, kumhanya, kuchovha bhasikoro uye maekisesaizi eAerobic.

Zvino, zvinogoneka kutaura nezve calisthenics kune dzinotevera nzvimbo:

1- Dumbu: Nzvimbo iyi ndeimwe yenzvimbo dzakanyanya kukosha mumuviri umo munhu anotsvaga kubvisa mafuta, asi chinofanira kuzivikanwa ndechekuti kunaka kwekudya kunonyanya kukanganisa kuumbwa kwemafuta aya. Naizvozvo, iwe unofanirwa kutevedzera chikafu chinoperekedzwa neCardio Exercises mukuwedzera kune mudumbu uye muchiuno maekisesaizi.

2- Rutivi rwezasi rwemuviri Rutivi rwezasi rwemuviri runosanganisira mahudyu, zvidya nemagaro. Vakadzi vanogara vachitambura nedambudziko rekubvisa mafuta munzvimbo idzi. Naizvozvo, zvinokurudzirwa kuwedzera squatting maekisesaizi kune yakambotaurwa maekisesaizi. Kurema muviri kunogonawo kuwedzerwa nokuti kunobatsira kuomesa uye kusimbisa mhasuru dzetsoka uye butt.

3- Maoko Triceps uye Biceps maekisesaizi akabatsira mukusimbisa nzvimbo yemaoko uye kudzivirira kubva mukudonha nekufamba kwenguva.

Muchirevo chechinyorwa chino, Salha akataura kuti “nhamba yekurovedza muviri imwe neimwe inodzokororwa ka10, achiwedzera kuti nzira yekuwedzera iyi nhamba inosiyana zvichienderana nechinangwa, kungave kuwedzera uremu kana kurasikirwa. Inosimbisawo "kudiwa kwekuita maitiro aya pasi pekutariswa kwemudzidzisi, nokuti anogona kukonzera marwadzo kana disc disc, kana akaitwa nenzira isina kururama."

Kunyangwe zvidzidzo zvesainzi zvakaratidza kuti vanhu vanosimbisa muviri nenguva yechinomwe manheru vanorara zviri nani pane vamwe. Zvisinei, Salha akataura kuti “mapinduriro omuviri anosiyana pamunhu mumwe nomumwe, asi mangwanani nemasikati inguva dzakanakisisa dzokusimbisa muviri.”

Uye kana munhu wacho achifanira kurovedza muviri masikati kana husiku, "zviri nani kuita maawa matatu asati avata, nekuti maekisesaizi aya anowedzera kurova kwemoyo uye kupomba ropa mumuviri. Nokudaro, tembiricha yomuviri inokwira, uye mwero wecortisol unokwira nawo, izvo zvinokanganisa kurara.”

Nezvenhambo yenguva yokuwana muuyo waishuviwa, murairidzi wemitambo akataura “kukosha kwokurovedza muviri kubva paawa kusvikira paawa nehafu, kanenge katatu pavhiki uye kanopfuura kaXNUMX pavhiki,” achitsanangura kuti “ Kusvika pachinangwa kunoda moyo murefu uye nguva, maererano nemhinduro yemuviri wega wega