Nzira ipi yekurasikirwa uremu mukurovedza? Chisarudzo chekufananidzira uye chirongwa chekudzidzisa

Vazhinji vedu kanenge kamwe muupenyu hwako kunzwisisa zvavanofanira kuderedza uremu. Uye munhu wose anoisa nemashoko aya ake pachake nechinangwa. Nokuti mumwe munhu ndiye chikuru chinoratidza pakafunuka, nokuti mumwe zvakakosha kuva vakakodzera uye tetepa, wechitatu anoda kubvisa zvokuwedzera masendimita dambudziko nzvimbo chete, uye zvichingodaro. The changouya kunotiyeuchidza kuti munhu anoda kuderedza uremu - ndizvo zvokudya. Nhasi kune zvokudya zvakawanda zvakasiyana zvainanga nokupisa mafuta, asi havana hadzibatsiri pasina muviri.

Nokuti vanhu vanoda kuderedza uremu chete zvishoma uye kuuya nomuviri matauriro, zvakakwana siyana izvi kurovedza muviri, kufanana kufamba, kushambira, kuchovha, vachimhanya zvichingodaro. A kusarudza chakanaka munhu ano kunoramba inogarwa kuti wekusimbisa muviri kuderedza uremu. Reviews anoratidza kuti Simulator nguva-kuedzwe ino kunoita kuti kuchengeta muviri zvakanaka chimiro uye uremu kuzvidzora. Zvisinei, vaya vanoda kurasikirwa uremu zvinoshamisa uye nokukurumidza, uende yokurovedza muviri. Slimming kushandiswa ino zvakakomba muviri. Kuti zvose zvakanga kuitira, vanofanira riitwe achitungamirirwa murayiridzi ane ruzivo. Nhasi tichadzidza kuti kuderedza uremu ari yokurovedza muviri, uye timboona mamwe zvemo vanga vaneta.

Kutanga misi: huru zvinhu

Chitima, dzinenge pakutanga, riri pasi kutungamirirwa murayiridzi nenyanzvi. Chokwadi chokuti muviri kunokosha chaizvo magadzirirwo kwakarurama. Kana ukaita chiitwa nemazvo, zvichava isashande. Uyezve, kudzidza yokusvika unyanzvi inofamba anosika pangozi kukuvara, nekuti anenge zvose zviitwa zvakaitwa pamwe masimbi.

Sezvo makirasi usanyara kukumbira mazita vanodzidzisa panguva yokurovedza muviri, avo nzira kushandiswa, uye kuchengeteka. All maimbova vatsva. chokurovedza mbatya vanofanira wakasununguka, saka kuti haina kuvhiringidza kufamba. Zvinokurudzirwa kupa kupfuura dzinongoitika, jira nemhepo. Micheka chakaita zvokugadzirwa izvo havaratidzi mhepo-permeable, nokusika kusagadzikana, kunyanya patinenge zvikuru.

Unofanira kuita achizviziva, pasina zvechitendero. Kunwisa kuneta hwakazara tsandanyama microtrauma, saka regai kudaro. For beginners kuchakubatsira kubata zvakakwana kwemaminitsi 45-60 katatu pavhiki. Unogona kudzidzisa zuva nezuva, uye zvakakoshesa, kuti boka tsandanyama chete haasi akatakura pamusoro akatevedzana mazuva maviri. Zvikasadaro, tsandanyama havazofaniri nguva kuti ndipore.

Kuitora kukwira zano kurovedza

Usati waenda yokurovedza muviri kuderedza uremu, unofanira kugadzira pachena kudzidza kuronga. Kuratidza kukura kwayo, zvinokosha kufunga kuti pakupora izere tsandanyama pashure kurovedza zvikuru Zvinotora avhareji vhiki. Daily mutoro boka tsandanyama chete hazvina musoro kubva pfungwa nemaonero uremu, uye kubva nemaonero utano. Chokwadi, kudzidzisa kamwe pavhiki isashande. The yakanakisisa iri purogiramu kana tsandanyama vakakamurwa muzvikamu zviviri, muchikwata chaicho tsandanyama rinobatanidzwa rimwe zuva, uye vanga vaneta dzinoitwa 5 Mazuva pavhiki. Somugumisiro, mapoka ose tsandanyama vari patambo akatevedzana mazuva matatu (2 mazuva kure uye rimwe zuva, wanamatira kuti goho kana havana kushanda). Dzimwe tsandanyama vakakamurwa muzvikamu zvitatu. Vose Nzira kupa tsandanyama nguva yokuzorora, asi usarega muviri varasikirwe matauriro. Kana iwe usingagoni kudzidzisa kwemazuva mashanu, uye vatatu vachava zvakakwana, zvichida pakutanga.

Wakabata pamwe nenguva vanofanira kuparadzira tsandanyama mumazuva maviri kana matatu. Zvinokurudzirwa kugadzirisa mapoka zvitatu tsandanyama pa chirongwa. Zviri chinodiwa chokubatanidza mapoka makuru uye diki. Chikurukuru, zvakakodzera munyaya iyi ndechokuti pane tsandanyama zvinobatsira mubasa mumwe, uye pane tsandanyama mhandu. Somuenzaniso, muna bhenji pachaunga inova huru muviri kurovedza chipfuva, triceps uye vari kushandiswa zviri papfudzi yechipiri. Naizvozvo, zvinokurudzirwa kudzidzisa tsandanyama mapoka aya zuva rimwe. Kana nhasi uri kushanda kunze chipfuva, triceps uye mangwana, yokupedzisira haangazorori.

Zvinofanira kurangarirwa kuti boka tsandanyama ine madhipatimendi dzakawanda / matanda (Saka, ndivo boka). dhipatimendi rimwe nerimwe Kazhinji aishanda kubva imwe nadzurudzo mumwe muviri. kuchinja Small muchimiro Somuenzaniso, hunde kurereka kana kutenderera brushes anogona Redirect mutoro wayo kune mumwe danda.

muviri mumwe zvinoitwa 2-4 nzira, pakati izvo vanofanira zororo kusvikira maminitsi 5. To mafuta zvitoro vakapiswa kwazvo, zvakakodzera zvishoma nezvishoma kuwedzera kurema projectiles. Zviitwa kuti kurasikirwa uremu vanhu vari yokurovedza muviri, regai vakasiyana dzevakadzi. Musiyano iri padanho mupfungwa uye kusimbisa vamwe dambudziko nzvimbo. Kazhinji Chirongwa kuvasikana ari yokurovedza muviri kunosanganisira kushingaira kudzidza makumbo, magaro uye dumbu, apo vanhu vanobhadhara zvishoma hanya rezasi muviri.

chikafu

Kupindura mubvunzo sei nokukurumidza uremu, mubasa yokurovedza muviri, vazhinji mano varayiridzi vanogona mazano kudya zvishoma. Ndicho isiri kutaura. Our muviri kuitwa kuoma kuzvidzora ndangariro hurongwa ane compensating uremu chaitika. Kana akavaka-up kurovedza pane kushayikwa zvinovaka muviri, muviri achienda zvaichengetedza muoti uye kutumira zvose zvinhu zviri mafuta reserves, kana ukamhanya pfupi zvakare. Saka, zvokudya panguva kurovedza anofanira kuva wakakwana. Chokwadi, haufaniri vachidyisa, zvakare. Zvinofanira uchapedza vanenge 350 magiramu zvokudya ose 4 maawa.

Zvisinei, zvatinosiita Kudya achiri pasi vamwe kuchinja. Kushandiswa confectionery uye bhekari zvigadzirwa anodiwa muganhu. Uyewo, kudzivisa vakamira romuchindwe transgenic mafuta. Vari havaratidzi yokuita zvinoitwa muviri nokusika uncalled kutsigisa igwa mafuta, kubvisa zvisina nyore. Zvinonzi Dzakamukurudzirawo kuti kuteerera glycemic indekisi machikichori. It Zvakanakisa havafaniri kupfuudza 50. Kudya kwevanhu vaiita dzose kurovedza muviri kunofanira akapfuma mapuroteni uye mavhitaminzi. Asi kushandiswa kwemafuta uye makabhohaidhiretsi uye kunogona kuchekwa.

Kana kurasikirwa uremu achibatsirwa yokurovedzera muviri ndewe kufunga zvaunodya nenzira kuti puroteni anenge 50% muviri zvose. Pakati zvokudya mufumi mapuroteni dzinosanganisira: huku nyama uye mazai, hove, nzungu nezvinogadzirwa nomukaka.

Pakati kubatsira makabhohaidhiretsi, zvinokosha kuteerera: zviyo, miriwo, michero, michero yakaomeswa uye muesli.

kunwa utongi

Kupindura mubvunzo sei kuderedza uremu ari yokurovedza muviri, zvinokosha kutaura pamusoro kushandisa zvakakwana uwandu emura. Ndozvakajairwa rugwaro mvura kudyiwa paavhareji 2-2.5 litres. Chokwadi, unogona siyana zvichienderana munhu zvechadenga muviri. Pane nyore chaizvo kuona kuti mvura yakakwana anowana muviri wako. Panguva Zvakanyanya Kunaka Panguva Yepamuviri kudyiwa emura weti hwakajeka chiedza ruvara. Kana yellowish, zvakakodzera kuwedzera kudya mvura. Chero zvazvingava, hazvina zvakakodzera kushandisa mwero. Kunwisa Urume yaunodya kunotungamirira leaching zvicherwa kubva mumuviri.

Contraindications

Tisati kutaura zvakananga pamusoro zviitwa, unofanira kuteerera contraindications. Vanhu vanenge varicose mutsinga, Mamota mwoyo chirwere, uremu achibatsirwa rinorema chaiko nesimba contraindicated. Vakadzi vari pamazita contraindications vanofanira kuwedzera zvimwe zvirwere gynecological. Zvisinei, kutanga kuti kurovedza muviri, haangaiti kudzivirira kuongorora rakazara mumuviri, kana kanenge bvunza chiremba.

How kuderedza uremu ari yokurovedza muviri: chiitwa

Nechipiriso hurongwa havasi akakodzera vaya vasina kare chikamu zvemitambo. Kuti agadzirire muviri kushushikana chipiwe 2-3 mwedzi evasingatombonamati Kurovedza Workout. Izvi zvinogona achimhanya, kushambira, kutamba, maekisesaizi uye zvakawanda. Zvakakodzera kuti utarisire tsandanyama kuchinja kuburikidza jooga kana Pilates. Unogona mberi kushanda masimbi. Chero Workout vanofanira kutanga ushamwari uye cardio (wekusimbisa muviri, kusvetuka tambo, maekisesaizi bhasikoro uye zvichingodaro). Zvino ngatidzidze kuita mune yokurovedza muviri kuderedza uremu.

Kutanga nekukatanura kunzwisisa, izvo yakakodzera vose varume nevakadzi. Zviri tsvarakadenga yakaoma, asi inoshanda chaizvo. The kunzwisisa ine supersets - vaviri kurovedza pamusoro mapoka tsandanyama zvakasiyana, imwe nzira, usingamudimburiri.

pasi rose chirongwa

zuva rokutanga:

1. tsoka simuka ari hyperextension Wiese +.
2. Lunges vane dumbbells + French wokudhinda vakamira.
3. Rutapudzo + makumbo marasirwa chinjikira nechigumbuso kuti bhandi.
4. Nokusimudza dumbbells nokuti biceps + gumbo wokudhinda pamusoro Simulator zvokunamata.
5. Mhete + makumbo hwakakungwa yokumusoro chikwata yakafara rokuona.

zuva rechipiri:

1. Bench shamhu kubva pazamu nhete muuranda + pulldown muviri yakafanana rokuona.
2. Gumbo flexion + romumwe pamwe dumbbells.
3. Achitsaudzira (pasi kana pabhenji) + deadlift.
4. Nokusanganisa maoko dumbbells nhema + kuwedzera tsoka pamusoro Simulator.
5. Dumbbell bhenji wokudhinda pamusoro deva pabhenji + squats.

muviri mumwe zvinofanira kuitwa 15 nguva. Deuce inodzokororwa katatu. The Zvakanyanya Kunaka Panguva Yepamuviri kwadzinoita basa, nekuda kuchinyanya kwavo - 2 pavhiki.

Complex vanhu

Zvino funga chiitwa ari yokurovedza muviri vanhu. chirongwa ichi hachisi yakakodzera naka pabonde. Usati watanga kurovedzwa, unofanira kusarudza kurema anoshongwa. Pakutanga, akanga saka, saka haugoni kuita zvinopfuura 13 repetitions imwe muviri. Mavhiki maviri kutanga kuita chimwe panguva kutaura. On vhiki rechitatu, uremu anoshongwa kunowedzera, uye uwandu repetitions iri vagovane. On the vhiki rechina, zvose anoramba zvakafanana, asi mumwe nomumwe muviri kunoitwa kare muna mharidzo mbiri. Tinofanira kuvavarira chitsama iyoyo repetitions, iyo kunoratidzwa muzvikomberedzo.

zuva rokutanga:

1. Bench netsvimbo avete pabhenji (8x3).
2. Rutoto maoko avete pabhenji pamwe dumbbells (12h3).
3. "Butterfly" (8x2).
4. pulldown muviri yakafara kubata (10x3).
5. Hyperextension (15h3).
6. Kudhonza musoro wake (8x2).
7. Link tsvimbo imwe tilting wenharaunda (10x3).

zuva rechipiri:

1. Bench wokudhinda barbell agere, nokuda musoro (8x3).
2. Nokusimudza dumbbells nokuti biceps agere (10x3).
3. Matanho dumbbells (10x3).
4. Rutoto maoko zviyero vamire (10x3).
5. Nokusimudza yokumusoro mutumbi rokumanikidza (20X3).
6. Kuwedzera rezasi gumbo wokudhinda (20X3).
7. Dips triceps (10x2).
8. bhenji French (12x2).

zuva rechitatu:

1. Bench makumbo avete Simulator (8x3).
2. Lunges vane dumbbells (8x3).
3. gumbo curls ari Simulator (10x3).
4. Ups maoko pamusoro pabhenji kuti biceps Scott (12h3).
5. tsoka kupepuka vise (12h3).

Tipiwe varume

Izvi uremu purogiramu varume yokurovedza muviri kuoma rapfuura vaviri, asi zvikuru kuti apise mafuta. Nerumwe, unogona kutanga yapfuura kunzwisisa uye zvishoma nezvishoma anozodzidza ichi. Pano, sapamazuva chirongwa chokutanga, chinozoiswa supersets nzira.

zuva rokutanga:

1. Achitsaudzira pamusoro pabhenji vachida + hyperextension (20h4).
2. Squats + pulldown muviri kuti musoro (15h4).
3. Press tsvimbo kubva mubhokisi, agere kana akamira + nhema gumbo curl they (20h4).
4. Kusundira kupota pasi pabhenji maoko ake shure ake + chebasa tsvimbo kuti chirebvu (20h4).

zuva rechipiri:

1. tsoka simuka muruoko + deadlift (20h4).
2. Lunges dumbbell + chinjikira akapinza nechigumbuso (15h4).
3. Bench wokudhinda barbell amire kana agere nokuda musoro + kuwedzera makumbo ari Simulator (20h4).
4. Push kupota yakafara kubata + curls vakamira barbell (15h4).

zuva rechitatu:

1. Achitsaudzira pasi + hyperextension (15h4).
2. A gumbo wokudhinda Simulator + bhenji wokudhinda (15h4).
3. pulldown muviri nhete kubata + tilts danda pamafudzi (15h4).
4. Zashagivaniya chikomo pamwe zviyero + ruminant dumbbells nhema. (15h4).

Chirongwa kuvasikana ari yokurovedza muviri

Kana chirongwa chekutanga pose, uye wechipiri nowechitatu vakanga evasingatombonamati rume, kunzwisisa ichi akakwana bedzi naka pabonde. Training nokuti vakadzi yokurovedza muviri uremu hakusi nyore kushandisa, asi kana wakaita zvakanaka, rinopa mugumisiro wakanaka.

zuva rokutanga:

1. Kumonyorora yokumusoro wokudhinda.
2. gumbo ekisitenjeni
3. pulldown muviri bhokisi.
4. gumbo curls.
5. Thrust rezasi chinogumbura kuti chipfuva.
6. Rutapudzo tsoka.
7. Curls vane zviyero pamusoro biceps yenyu.

The zuva repiri

1. Achitsaudzira pamusoro obliques.
2. Bench wokudhinda barbell pamusoro deva pabhenji.
3. "Butterfly"
4. Deadlift.
5. vakamira negumbo flexion.
6. Kurera makumbo ari Simulator kana vise.

zuva rechitatu:

1. Kumonyorora rezasi wokudhinda.
2. Kusundira kupota kubva pabhenji.
3. Extension maoko triceps, pamusoro nechigumbuso.
4. Lunges pamwe dumbbells.
5. Squats pamwe zviyero.
6. Pushups.
7. Gumbo Extension.

zviitwa All anoteererwa kuti 15 repetitions mu nzira nhatu. Chokwadi, kana zvakaoma, pakutanga, unogona kuita zvishoma reps.

Wakaiswa kusarudza - chisarudzo. Chero zvazvingava, yeuka kuti unofanira kutanga Workout pamwe noushamwari uye vapedzwa nguva dzose - ndichisveerera. Uye musakanganwa kuti muviri ari yokurovedza muviri kuti vanhu havana akakodzera vakadzi, uye vakutarisire. Uye kana munhu, achimhanya vakadzi pakati, havana kuwana zvazviri, musikana, kuita varume, anogona overdo. 2-3 mwedzi vanofanira kuchinja purogiramu yokurovedza, saka kuti tsandanyama usaora kushandiswa. Nguva nenguva unofanira kutora anoputsa, saka vari zvakanaka akazorora.

Simba basa pamba

Vakawanda vanofarira mubvunzo kana zvichibvira kurovedza pamba pamwe chete kunyatsoshanda sezvo paruvanze. Pfungwa, zvinhu zvose zvinogoneka, kana uine zvakakodzera zvokushandisa uye ruzivo. A yakawanda vanodzidzisa zvinogona kutsiviwa nyore muviri, asi kwete mose. Kana uine dumbbells uye barbells, kana vamwe dumbbells, kumwe hafu tsandanyama unogona kushanda pasina simulators. Uye kana isu kuwedzera uku chinjikira nomuzariro uye dzakafanana namazariro, vari ose pachivanze, ipapo zvakakodzera chido, unogona kushanda kunze muviri wose.

Dumbbells uye barbells zvinogona kushandiswa pematanda uye kushanda pakuvheneka modes. Sezvingatarisirwa, Block kudzidzisa midziyo, umo unofanira kudhonza uremu pachavo, havagoni kutsiva. Asi ichatsiva chinjikira nemizariro, dzinenge dziri Muchiitwa kumusana kwenyu. Kutsiva kuwedzera maoko ari dzakaderera triceps vanovhara zvinogoneka kana zvakasimba expanders, wakaiswa panguva kwekona kwakaita chinogumbura mhikuriso. Kusarudza wechipiri kutsiva chinogumbura Simulator - zvakaoma kushanda dumbbells. Matambudziko anogona simukai kubva pakudzidza tsoka. Special Simulator nokuti vaikunga makumbo kumba ezvinhu haisi kutsiviwa. Saka vanofanira kuita kushandisa maekisesaizi, asi ichi hachisi chaizvo kudzidzisa simba.

Zvichida chinetso musha vanga vaneta - hapana nyanzvi anogona kuteerera zvawakakanganisa uye zvakarurama unyanzvi. Naizvozvo, kuti tibudirire kubata kumba, unofanira kunyatsofunga kudzidza musimboti chiitwa. Paruvanze, Chokwadi, nokukurudzirwa pamwero mukuru, nekuti munoona vanhu, uye vamwe vavo kare kubudirira kugwinya.

yokupedzisira

Nhasi tine afunga sei kuderedza uremu ari yokurovedza muviri. Somugumisiro, unogona tigumise nyore kuti zvinokosha kuti uremu nesimba uye hurongwa ainoita basa. Uye vose - a minimini. Vakadzi vazhinji vanotya kuti kuita uremu kudzidziswa, vanova varume fomu. Izvi zvachose nhema. Chiregera kuti kudzidzisa vakadzi yokurovedza muviri akavaka sevarume. All pamusoro mahormone, izvo hatibvumiri musikana zvakasimba kuva tsandanyama dzavo. Chokwadi, pane kunze, asi ivo vari mashoma chaizvo.