How kutamba mitambo: 100 Fitness Tips

Kugara chimiro ose zuva, unofanira yakawanda murefu uye chivimbo. Saka, nguva dzose unofanira kuyeuka pamusoro izvi 100 mazano kukubatsira kunzwisisa kuti uri kurudyi njanji uye muviri pasina pangozi utano hwavo.

Tips nokuti kumhanya

1. Shandisa maminitsi mashanu okutanga basketball kuti anodziya.
2. Dzidza sei kufema zvikuru, kuti maximize aibuda okisijeni.
3. Kana uri kuedza kumhanya pane imwe kumhanya, shandisa mumhanzi kugadza mutinhimira.
4. Mhanyai nemunhu dzichimhanya kupfuura iwe, kukurudzira pachako kuti migumisiro yakanakisisa.
5. Kana kumhanya mugomo, omerera pamusoro, uye kwete tsoka dzenyu.
6. Wedzerai angled pakati deva of wekusimbisa muviri kupisa zvakawanda macalorie.
7. Kushandura nzira panguva imwe jog, tsandanyama dzako usaora kushandiswa chete mutoro.
8. Usamhanya ose zuva, humwewo basketball pamwe nokudzidziswa simba.
9. Kushanda yako fomu kudzivisa kukuvara.
10. Kuti tidzivise kukuvara nokuda nokuwedzera nechokure, nguva dzose anomhanya vaifanira gumi muzana kupfuura kare.
11. Kana ukamhanya kure yechipiri hafu unofanira kumhanya kupfuura kutanga.
12. Kana uchimhanya mumugwagwa, haufaniri chete kutanha pachako kumusoro, asi kushandisa ine nharaunda kuvandudza achimhanya unyanzvi.
13. Usambofa kurasikirwa wokupedzisira tatamuka, zvichakutungamirira kukugadzirira mamwe zvidzidzo.

Tips nokuti cardio

1. Nguva dzose kuzvimanikidza pachako kuti riitwe kwemaminitsi mashanu yakareba kupfuura zvavaida.
2. Edza kupisa zvakawanda macalorie pamusoro elliptical mudzidzisi.
3. Zvikamu - izwi iri hakusi bedzi basketball, vanogona kupisa mafuta mhanyisa, kuvandudza nesimba renyu uye kuwedzera nokukurumidza.
4. High-kuchinyanya penguva kudzidziswa (HIIT) anopisa matani macalorie ari pfupi.
5. Shandisa simulators siyana kuti imwe kirasi, kuita mapoka tsandanyama zvakasiyana uye kuti Siyanisai kurovedzwa.
6. Sangana cardio uye simba muviri anatsiridze muviri.

simba nokudzidziswa

1. Ita zvishoma cardio kugadzirira simba.
2. kuuraya kwakakodzera kunokosha zvikuru kupfuura nhamba repetitions.
3. Kuti uone migumisiro nekukurumidza, tora zvitatu simba vanga vaneta pavhiki.
4. Ponesai nguva nokupisa yakawanda macalorie nokuita "super-Nzira" - kushanda uchirwisana mapoka tsandanyama uye nokukurumidza uchifamba kubva mumwe muviri mumwe.
5. Kwete chete kubata kwakajairika dumbbells, ongorora iripo Hardware uye Siyanisai muitiro.
6. Exercises nomuviri uremu wako vachikubvumira kupisa macalorie kupfuura dzose muviri pamwe dumbbells.
7. Ita vanga vaneta hwako hubudirire, achiwedzera kusagadzikana: kuroorana, vakamira mumwe gumbo kana rinokosha bhora.
8. Multipurpose kudzidziswa! Usatambise nguva kuedza chete kushanda rimwe boka tsandanyama, kana iwe unogona kuita zvakafanana uye mumwe.
9. Kushandura kumhanya muviri, tsandanyama dzako usaora kushandiswa chete nokukurumidza.
10. Kuti ruoko maviri kana dzakasiyana makuriro matatu dumbbells nemapoka tsandanyama zvakasiyana.
11. Wedzerai mamwe uremu sezvo iwe mberi. tsandanyama dzako dzinofanira kusvinwa uye vakaneta.
12. Usakanganwa pamusoro nepakati, nguva dzose kubhadhara zvakafanana pfungwa dzakasiyana mapoka netsandanyama.
13. Treadmills havasi kuti kumhanya: kuderedza kukwira kushoma, unogona kuita pamusoro pavo kurovedza simba.
14. Musakanganwa kuti zororo!

Yoga

1. Yoga harimbofaniri marwadzo.
2. The chikuru chinhu dzako kunofanira yunifomu kwakadzama kundosvikira.
3. Your nyoro dzichiitika Kutarira kunokoshawo: kuchabatsira kufaranuka uye kunobatsira kurarama kunoisawo dzakaoma.
4. In chokupika yakamira postures usakanganwa kuzorora zvigunwe.
5. Unogona kwereta pabonde nezuva kirasi yokutanga, asi unofanira kutenga yako yokutanga.
6. Uyai jira kutsakatisa ziya.
7. Nguva dzose vanopfeka anokosha unokutakwairirai, saka ivo Sechipanji zvakawanda ziya.
8. Hapana kunyadziswa kutaura kuti murayiridzi zviito zvinokonzera iwe marwadzo kana kusagadzikana.
9. Ko kusundira kupota "chaturanga" kushanda triceps yenyu.
10. Sarudza emhando nokukurumidza weyoga kupisa zvakawanda macalorie.

yokurovedza muviri

1. Kuti tidzivise chirwere, kutsakatisa vanodzidzisa uye anoshongwa vasati kushandisa pavo.
2. Havatendi pakuvara sensors, simulators, kushandisa midziyo yavo kuverenga kwemwoyo, macalorie uye zvimwewo.
3. Sezvo rondedzero boka makirasi hazvisi pachena nguva dzose, tarisa pachirongwa chekutanga pamberi penyu vanobatana.
4. Edza varayiridzi siyana kuwana munhu zvakanakisisa kunokurudzira iwe.
5. Kana zvichibvira, kuronga chidzidzo pachine kuchengetedza nguva gare gare.
6. Uyai kirasi kwemaminitsi mashanu risati ratanga kusarudza nzvimbo, kutaura murayiridzi uye kugadzirira chiitwa.
7. Pasinei uri mutsva kana ane ruzivo muenzi kuti yokurovedza muviri, yeuka kuti munhu wose anogona kubatsirwa uchishanda murayiridzi nenyanzvi.
8. Dzidza kuti vasunge shangu yake kuitira kuti vari kungogara mukirasi.
9. Kana zvichibvira, kupfeka mbatya dzako pasi dzose panyika zuva.

chikafu

1. Kana uri mumba mangwanani, unogona kudzidzisa usina chawadya, asi chete kana zviri kwete refu muviri pachirongwa.
2. Ongororo dzinoratidza kuti zvishoma caffeine inogona kuva akanaka kukanganisa nesimba rako, simba uye nokukurumidza.
3. Idya imwe kana mbiri maawa vasati kurovedza.
4. Zvinokosha kupa muviri Urume pamberi kurovedza.
5. Kudzivirira chinyamunhari chinorwadza, kwete kuedza kunwa mvura muna imwe vachimedza, itai izvozvo sips duku.
6. Sugar mitambo zvinwiwa havasi madikanwa, kana ukasaita kumusoro kuchinyanya kweinopfuura awa.
7. Kutangazve nerubatsiro simba, mudye mundiro 150 macalorie pamwe mubatanidzwa makabhohaidhiretsi uye mapuroteni ari nhamba 4 kusvika 1 kwehafu yeawa pashure kurovedza.
8. Chocolate mukaka ndiyo yakanaka post-Workout.

hembe

1. Buy mitambo shangu pakupera kwezuva, kana tsoka dzako vari yavo pakukura saizi.
2. Haufaniri kuva dzinopaza Mujaho majombo, vanofanira kukodzera zvakakwana kubva pakutanga nguva.
3. Kunyora musi kutenga shangu, chenjererai kuti mileage kwavo.
4. Sarudzai midziyo, yakavakirwa unhu uye nokurovererwa, pane chitarisiko.
5. Kuedza yemitambo zvipfeko uye midziyo wozotenga pavo.
6. Vlagootpornaya mbatya - iri fanira chinhu mukurwisa ipapo.
7. Never vanopfeka mitambo miviri bras, kuwana kambani kuti anogona kukupa muenzaniso saizi zvenyu.
8. Geza zvemitambo bhurezha noruoko panguva vamwe mutambo.
9. Tenga zvinhu akawanda kuti uchida kudzitsiva sezvavanoita kusakara.
10. Wafambira midziyo nguva zvokuzvidzivirira uye kushanda.
11. Mari iri kapeti chinodhura, zviri zvakakodzera.

Exercise uye uremu

1. Haufaniri kubvisa mafuta ari nezverimwe muviri, zvinokosha kushanda pamusoro muviri wose.
2. Exercise mangwanani ndiyo yakanakisisa nguva.
3. Kana uchida kurasikirwa uremu, itai cardio awa mazuva mashanu pavhiki.
4. Zvinonzi vakaratidza kuti kurovedza penguva unokubvumira kupisa mafuta uye kuvandudza muviri nokukurumidza.
5. Kana kushanda kwetsandanyama kupisa macalorie kupfuura kana kubva mafuta.
6. No nguva? Unogona kupisa 400 macalorie mumaminitsi 20 kudzidziswa pamwe dumbbells.
7. Tsvaka nzira kusuma muviri kupinda rokushanda yenyu.
8. Haukwanisi kutora nguva kuti chinokosha kudzidziswa? Kuiganhura vachiita akawanda zvidimbu uye vaiita yose zuva.
9. Chii iwe sei kushanda navo, hazvirevi kuti unogona kudya ice cream. Idya zvakanaka!

kurudziro

1. Gadzirira, manheru.
2. Musi weSvondo manheru, kuronga Workout wako vhiki inouya.
3. Ramba magazini zvemitambo uye nyora yose vanga vaneta venyu chamber kwenyu mberi.
4. Itai muchirongo motivational azere pre-akanyorwa manotsi kukurudzira pachako kushandisa mangwanani.
5. Kubhadhara kuti yokurovedza muviri pachine.
6. Get pachako mimhanzi, mabhuku, purogiramu uye mafirimu zvepaTV dzinowanikwa kwamuri chete panguva kurovedza.
7. Rondedzera mitambo hwako pamusoro pasocial network.
8. Nyora motivational prices pamusoro mapepa wozvinamira kwose kwose.
9. Siyai michina yemitambo yose yeimba zvokuti chinotiyeuchidza penyu Workout.
10. Sign up kuti makwikwi. Saka unofanira kutevera purogiramu kugadzirira.
11. Haufaniri kuita makwikwi? Zvadaro kuwana zvakadzama chinangwa pachako kuti kuti kurudzira iwe.
12. Ramba uchiongorora migumisiro kurovedza yavo achibatsirwa gym Tracker.
13. Uise dhora ari piggy kubhengi nguva dzose here kushandisa kusvika kumagumo mwedzi kurapa pachako kuti vaizoshamiswa utano.

Recovery uye kukuvara ekudzivirira

1. Regai ruoko pamberi cardio, zviri nani kuita pashure.
2. Kana usina nguva, unogona kuita ndichisveerera mushure Workout ari yokugezera.
3. Kunonoka kutanga tsandanyama soreness - chinhu kurwadziwa tsandanyama, unotanga kunzwa zuva kana maviri pashure Workout yenyu. Kusiyanisa kubva yokukuvara zvinogoneka nokuti kuti zvakafanana, ichibata.
4. Kukwiza pachako peretruzhdennye netsandanyama.
5. Tsvaka chii nyaya kushandisa kukuvadza kuchipisa, uye umo - Pachando.
6. Kuti tidzivise kukuvara zvakajairika kubva achimhanya, kuumba magaro, mhuru uye abs.
7. Kuti tidzivise mupambare kukuvara, kusimudza deva ari wekusimbisa muviri mumwe kana vaviri muzana.
8. Kuti tidzivise plantar fasciitis, regai Munotatamura makumbo apo akagara.
9. Rangarirai kukosha zororo!