Zvinangwa tsandanyama kunogona kuva dambudziko rakakura

Sports Fans vanoziva akazvionera nezvezvinangwa netsandanyama. zviratidzo zvakajeka kuzviratidza rimwe zuva pashure kurovedza. Somugumisiro, mabasa kunyanyisa mitambo pane kunzwa zvakaipa, asi ari maoko nemakumbo - a shackling yakajeka. The pfungwa Muruoko rwake anobata chirukiso kufunga chimwe chete: "Scored mhasuru, zvokuita?".

Zvinokonzera pakudzvinyirirwa tsandanyama

Vamwe Fans mitambo vanodavira kuti tsinga tsandanyama - mugumisiro unobereka zvemitambo uye chinowanzoitika musi urwere hwavo. Asi ichi hachisi chokwadi. Panguva kupomba mitoro mberi netsandanyama. Uye kana iwe muchibayiro refu, kuti tsandanyama fibers havana nguva izare oxygen. Somugumisiro, lactic asidhi aumbwa.

Kunzvaira dzokumhanya vasingawanzotauri kuteerera mamakisi tsandanyama uye kuramba kudzidzisa senguva dzose. Kutsungirira mumutambo ndiwo manakire, asi muchiitiko chino zvisingadzivisiki pakakoromoka tsandanyama tishu. Zviratidzo kunonoka kutanga tsandanyama soreness zvinotevera:

1. Ropa rinoungana makumbo, maoko pamwero.
2. Microcracks uye kuduku.
3. Kuzvimba tsandanyama yakafanira kuti paumbwe lactic acid.

Kudzivirira zvikuru zvechokwadi kudzvinyirirwa tsandanyama

Unogona kuzvidzivirira pamatambudziko zvisingadiwi nevanhu vanodzvinyirirwa netsandanyama. Zvakakosha kuyeuka nemitemo kugadzirira muviri wake kudzidziswa:

1. Stock munyika drugstores kana dzakagadzirirwa muzvitoro mitambo kudya vhitamini zvivako kana amino acids. vakasarudza yakakura zvakakwana.
2. Buy shinda masokisi. Akazviisa zvakananga patinenge.
3. Anodziya kwemaminitsi mashanu. Unogona batidza kuzvivako duku, rinosanganisira achimhanya, achifamba, squatting, achitambanudza. Zvaida Kumikidzo muviri vachishandisa kutenderera mapfundo.
4. Kudya kwemaminitsi 30 pamberi mitambo mitoro.

Zviito pashure mitambo yekuchengetedza

Vachinamatira pfungwa idzi, vatambi haangavi nechiso wokuti "Chii kuita kana tsandanyama dziri tsinga?".

1. Mushure mukirasi, tora inodziya yokugezera. An kwazvo musimboti kuchaita sauna, asi kwete kwokutanga pane 20 maminitsi pashure pokupedza Workout.
2. Shongai tsandanyama dhende kana noushamwari kudziyisa ikanyanya.
3. Pane vakawanda nguva batsira applicator Kuznetsova. Zvakakosha kuramba naye kwemaminitsi mashoma.
4. Massaging tsinga gumbo tsandanyama, maoko. Shandisa nyore kufamba Munzvimbo iyi, saka kuti ropa rakatanga kutenderedza zvakare.
5. Kutadzisa Munotatamura chipfuva tsandanyama: ruoko kutanga kuisa perpendicular kusvika muviri uye kuti 5-7 kundosvikira uye noku hondo, uye zvakaenzana mweya, ipapo uye kurutivi.
6. Munotatamura shure tsandanyama: vanosendamira mberi (zvishoma springy), ipapo kupedza rectification. Kuekisesaiza inodzokororwa kakawanda.
7. Munotatamura gumbo netsandanyama. Makumbo yakafara kunze, zvino ita squats musi mumwe, ipapo mumwe richiripo.
8. Pashure kurovedza inobatsira coctail pachishandiswa makabhohaidhiretsi nemapurotini. Kakawanda vari yakatengwa zvemitambo kudya kunovaka mumadhipatimendi.
9. In kufanana yechiitwa, zviri chinodiwa kudya muchero.
10. Kana kurwadziwa okuzora, gels, mumakenduru. Kupfuura zvose, kana kugadzwa chinoitwa nachiremba.

Exercises kuderedza marwadzo

Sei zvibodzwa tsandanyama zvakarurama? mubvunzo uyu ndiye akakodzera, kazhinji, pasango mukusimbisa muviri. Saka zvechokwadi pumped vakakwira, unofanira kutanga kugadzira nzira shoma (3-5), chimwe nechimwe vachidzokorora 8-12 nguva. Swing tsandanyama rinenge zviri sevanokosha vakasununguka Zviidzo, uye kuti ape mumwe chimiro panguva yokurovedza muviri. Zvinofanira kurangarirwa kuti kunyanya kupomba zvinotungamirira zvakakomba kukuvara.

zviitwa Several kunogona kubatsira kukunda kurwara:

1. Mira ngaatarire, simudza rutsoka rwako rworudyi uye kuti swinging uremu kumativi, nokuku. Saizvozvowo, itai rutsoka kuruboshwe.
2. In akarurama nzvimbo kundotora magaro chitsitsinho dzokai zvino zvakanaka, akasiya rutsoka.
3. Gara uri cheya - kuisa rutsoka rworudyi, kuti rutsoka - pasi. Vasingadyi zvitsitsinho ake, ichi- kudhonza masokisi kurudyi, kuruboshwe rutsoka. zviitwa izvi zvichava runobatsira dziviriro.

inoshanda Recipes

Sununguka uye kuderedza kushungurudzika zvinokosha anonhuwirira simba kunogona kubatsira. Unogona kutenga navo chemishonga. ivo chipa. Nzira iri nyore: mhando mune noushamwari kugeza nemvura, achiwedzerawo madonhwe chero mafuta uye Dip vashoma kwemaminitsi 20 zviri. Teverai nzira kwemazuva, unogona kukanganwa pamusoro marwadzo tsandanyama.

Zvakanangana achava rakatumbuka dzokugezera pamwe masaja, asi zviri zvinodiwa kuti aite rimwe masaja chiremba muhofisi, kuti varege kuwedzera marwadzo nokutsikirira zvakaipa. Muchiitiko chino, zvakakodzera kuvimba nyanzvi mukoti.

Drug pakurapa tsandanyama kupora

Havasi vatambi vose vanotenda muna vanhu mari, saka kwavari mishonga chaiyo. "Finalgon" - mafuta anobatsira marwadzo ari mapfundo tsandanyama, imwe nguva anobvisa kushoma. Mukati memazuva 10 zvinodhaka vachidzipukuta njodzi nzvimbo 2-3 kanomwe pazuva uye akasungirirwa yeshinda jira.

In mushonga cabinet mutambi anofanira hazvo kuva pamberi zvinodhaka ibuprofen, aspirin, naproxen. Asi tinofanira kuyeuka kuti asipurini hakubvumidzwi vanhu vari pasi pemakore 18. Self-pakurapwa hakungodiwi - zviri nani kutsvaka rubatsiro kubva kuchipatara.

Tsandanyama scored kamwe uye vakapfuura yakarurama kurapwa, unozotevera kurovedza pamwe chete mutoro achapora anokurumidza kubva kuva unodzivirira kushanda zvikuru. Kana kurwadziwa zvinotonzi, unogona kuramba kutamba mitambo, asi ane mutoro duku. Kana achirwara kwazvo zviri nani kusiya kurovedza kwemazuva mashomanana kana kuti mavhiki kupedza apore.

Nokuti ruyamuro tsandanyama marwadzo kutora zvicherwa uye anokosha zvivako mavhitamini: "Apitonus P", "Elton P", "Leveton Forte". Plus, uine utano hwakanaka.