Fitness zvirongwa vasikana: mudzidzisi audzwa mumhanzi

Mumakore achangopfuura, mutambo zvava dzakakurumbira. Munyika mune vanhu vakawanda vari kuona mufananidzo wavo uye utano. Tarisai vaairarama - pano aimbova waanodzidza yako emblazoned pamusoro Avatar mu zvakasimba madhirezi, nokuti chokwadi zviri mubasa vanokodzera here ... Asi bhururu wenyu, wakakubudisai zvokudya utano zvakare chete zvemasikati. No kudiwa shanje navo, kana kudana mazita shure kwake - saka kuita chete vanhu simba vasingade kana vari vanotya kuchinja nani. Vazhinji vasikana vakavhunduka nemashoko akadai yokurovedza muviri, simba kudzidzisa, dumbbells, barbells, uye zvakafanana. Pavakanzwa mashoko aya, woita meso, zvachose kuramba kushanyira yokurovedza muviri kunzvenga wokuva "Butch vanoshusha."

Kurutivi yakanaka mufananidzo

Usanyanya categorical mutongi anogona kukubatsira kuva munhu akakwana. vanga vaneta vanotya hazvina zvakakodzera, pasina wokumwe makemikari uye zvokudya yokuvirisa hazvigoni zvakare pumped kumusoro. yakanyatsofungwa vasikana gym chirongwa A ndichanamatirisa nhamba yako zvechikadzi, akanaka uye Taut. Saka kana mukadzi kana murume ane inflated chaizvo tsandanyama nguva dzose ziva kuti chete nokuti haasi kuitika. zvakananga vakadzi vakadaro vari kuwedzera kudya kwako varume mahormone zvinouyisa tsandanyama kunyanyisa.

Hamuzivi kuzovewo wakagwinya, makumbo mutete uye akasimba mazamu? Gym, pfungwa, nokuti akasikwa. Saka usatya kushanyira naye kuzvidzosera. Hazvina musoro kuti iwe une mubvunzo: chii dzakasiyana kugwinya muchiitwa ari yokurovedza muviri iri mutambo kumba? Vacho pane pluses uye minuses. Pakusarudza nzira ndezvenyu.

Where kuita?

Workout kumba kupa migumisiro, kazhinji chaizvo zvakanaka, kana kumativi dzavakajaira, kuridza kufarira mimhanzi kugwinya. Vakawanda vanoita izvozvo. Kakawanda kugwinya slimming kupedza pamba, kana vamwe hurongwa kana iwe vanoshanyira yokurovedza muviri dambiro. Fitness centre anopa migumisiro achiri zvinokurumidza uye kunyange zvakawanda qualitatively, asi kwete vose ane mukana kuenda ikoko. Asi pfungwa hapana musiyano apo kuita, chinhu chikuru kuti vakapinda zvidzidzo pachavo!

Uye pakupedzisira, zuva rako rokutanga muhoro. Zvaakanga akatenga yake yokutanga mwaka tikiti, iwe akazarura mukova uye pane vanhu vazhinji kwazvo! I kutanga kufunga kuti vose anotarira chete panguva iwe. Kutaura zvazviri, hazvisi - vose vaiuya mukamuri inogarwa naye, funga chete pachavo. Havana hanya ari kuita chii, kunyanya sezvo hapana anoteerera zvikuru chitarisiko chako. Kuseka uye minwe, hakuna achakutorerai, ndicho chokwadi! Chinonyanya kukosha kuti unofanira kuziva vasati vapinda mumba, zviri sei muri kuenda ikoko, nokuti chinangwa chii, sei uye chii zvaunoita ikoko.

kugwinya Basics

Zvinhu zvitatu zvinofanira kufungwa nezvazvo zvose beginners uye farira sportsmen:

• zvakanyatsorongwa vakatakura akabudisa gym purogiramu vasikana uye kudya zvinovaka muviri;
• kumisa chinangwa kujairana nhengo mumuviri kushushikana uye kuwedzera tsandanyama matauriro uye simba;
• kuti vagadzire hwaro kwakawedzera mitoro.

mitemo zvose izvi zvichikosha chaizvo, saka edza kuteerera kwavari.

marudzi kugwinya

Zvino, ngationei chii gym purogiramu vasikana kusarudza kwamuri. Zvinokoshawo, kunyanya beginners. To musi, pane chete vaviri rinofarirwa kupfuura kuekisesaiza - kwegadziriro paradzanisa, uye dunhu kurovedza. Musimboti redunhu kurovedza ndechokuti kurovedza inosanganisira tsandanyama mapoka ose, nepo paradzanisa nechinangwa pokumuka mapoka tsandanyama rimwe kana maviri.

redunhu nokudzidziswa

Nzira iri nani uremu uye ndichipfeka kubvisa cellulite, sezvo zvose anorovedza muviri wedu uye vakapedza simba rakawanda. Sezvo chirongwa hwapedyo kutsungirira uye kunoita uremu, zvino zvinonyatsoenderana zvakawanda sezvinoita munhukadzi kugwinya. Zviitwa dzinobudirira zvinangwa zvose kana uchishanda duku uremu. Sezvo mhedziso, dzakaita raundi vasikana kugwinya zvirongwa zviri akakodzera achida kuderedza uremu, kuvandudza kutsungirira.

Training Split

Split hurongwa rinonyatsotarira kutaridza kwetsandanyama uye anobvumira kuti kurera chero tsandanyama boka kuneta. chirongwa ichi zvinotora ndoda nguva. Complete ongororo tsandanyama zvinogona kuitwa mumaminitsi 40-50 chete, ukuwo dzeraundi nzira anotora rimwe nehafu kusvika maawa maviri. Sports Fitness kutsemura nzira unokubvumira kuponesa zvabuda mushure uremu, kupomba tsandanyama, kuwana kuwedzera inzwi ravo uye elasticity. Mupfungwa, chirongwa ichi chiri nyore pashure kudhanilodha rakakomba tsandanyama. Mhedziso: The mahwanda hurongwa zvinonyatsoenderana zvakakwana mune gym purogiramu vasikana avo havadi uremu zvakare, uye tinoda kuwedzera inzwi chete mune dzimwe nzvimbo.

Facts pamusoro wokutanga nokudzidziswa chechikamu

kurovedzwa kwenyu, uye kunyanya kana zviri kugwinya nokuda beginners, izvozvo kunofanira zvikamu zvina:

1. Anodziya.
2. Strength kurovedza.
3. Cardio.
4. Hitch.

Usamhanye kutora Simulator. First Mash: kuzvipa nguva yakakwana. Kazhinji kunoparira kugwinya mumhanzi. Kana Workout vako cardio pamusoro wekusimbisa muviri, ndapota, akamhanya maminitsi 5-10. Uye kana uchironga kupedza yakareba cardio, zviri nani kupedza nayo pakupedzisira. Saka tichasimbiswawo kugwinya uremu, mafuta pomoto, uye ipapo achava tibudirire. Kutonhora pasi kana Munotatamura kuguma mugumisiro zvichanaka, usanetseka tsandanyama.

About simulators

Kana iwe kuuya gym centre kokutanga uye havazivi kuti adane vezvikwata umo mune kugwinya zviitwa, unofanira kuziva kuti vane mbiri mhando: cardio-gym michina uye kugwinya michina.

• Cardio - zviri kunyanya treadmills, kuparidzirwa, kurovedza bikes, etc ...
• Power - maekisesaizi michina zvinyatsobuda tsandanyama, uyewo barbells, dumbbells, etc ...

Kune zvinhu zvakadai dzinokosha muviri, ane nevatatu kukuru - squats, bhenji wokudhinda, deadlift. Sezvo hadzi kugwinya kuti funga nzvimbo idzi hapana zvidikanwi.

Dzokororo nokudzokorora

Next decipher zvinhu zvakadai uwandu seti uye repetitions, vangatongera ndoda murairidzi kugwinya. Somuenzaniso, nhasi munoita abdominal muviri. Mauya kuna chitoro uye akaita 25 anokwira muviri - zvinoreva kuti 1 yakatarwa pamwe 25 repetitions. Kuwanda seti uye reps vaiita zvinoenderana nechinangwa uye kunzwisisa kushandisa mamwe uremu. murairidzi Fitness, kuchitsamira pamunhu unhu kubatsira kuita chirongwa kudzidziswa zvakanaka.

Program uremu uye kuti vhoriyamu

Kana uchida kuwana kwetsandanyama iri vhoriyamu, kuwedzera hudyu kana dzimwe nzvimbo, unofanira kuita 2-3 anoita 8-12 reps (zvimwe uremu). Chokwadi, zvakawanda zvinoenderana yechiitwa uye uremu kushandiswa. Edza kusarudza mutoro kuna iteration ichangobva iwe kupa nesimba. Kana chinangwa kuderedza uremu kuita 4-6 anoita 15-20 repetitions (duku uremu).

Usamhanye kuzadzisa chinangwa

Haugoni kuita chero kufamba pasina zvakanaka pave michina. Common chikanganiso pakati beginners - ichi kunyanya kufarira mukirasi yokutanga, kunyanya mune vakomana. Achiona sezvo kuita muviri nenyanzvi Vamhanyi, uyo ave uremu muzariro yakawanda Pancakes dzinotanga kudzokorora chete chiito. Pane imwe ngozi huru vazvibayire kukuvara. Saka regai kumhanyira, zvose zvishoma kushanda zvakakwana. Itai zvose kubvira pakutanga chaipo pfungwa ne pfungwa.

Usatarisira nokukurumidza zvabuda, murege chikero dzavo uye kuyera tepi. Enda chinangwa, kutevera yenyu kurovedza purogiramu, kudya kunovaka. Uye yeuka: ndakarovha makirasi kudyiwa bun - ichi idanho negotsi kubva chinangwa, kureva, yakanaka nhamba. Zvose zviri mumaoko ako, iwe chete anogona kubatsira iwe.

Musavhunduka kana mwedzi zvidzidzo enyu okutanga dzakaratidza zvishoma zvokuwedzera kilos nedanda rechikero: zvakajairika, tsandanyama pakupedzisira akanzwa mumuviri kugozha, saka zvishoma yakawedzera vhoriyamu. Uye sezvo munoziva, tsandanyama kunorema kupfuura mafuta, uye saka akawedzera imwe uremu. Asi pashure penguva yakati zvose zvichava zvakanaka, chinhu chikuru - musarasa kugwinya makirasi.

Motivation kushanda musi

Saka regai kufunga zvakawanda pamusoro cardio, tevedzera Zvokudya uye kutevera chirongwa kudzidziswa. Tarirai munguva pfupi, migumisiro iri kuratidzwa segirazi.

• Kutanga ndiko kusarudza mutambo wako kuti achaunza chete mufaro. Handidi kugwinya makirasi - edza pilates, yoga kana akabvovora pamusoro - edza kutamba. Kwete pasina tega nenzira dzakawanda.
• Tsvaka shamwari kana yose kambani kuti zvemitambo. Uye musafunganya kana musikana hakushande kamwe iwe kupinda muhoro, nekusiyana chinhu chinokurudzira kuti ahutsike kuti chinhu chiri nani.
• Buy kuzvinyoresa kuna yokurovedza muviri kana kuenda kupi uchida kwemwedzi mitanhatu, gore, kana mari namazvikokota pachako mudzidzisi. The chikuru ndechokuti yawagara mari, uye vanofanira kuva nechokwadi kuti kushanda.
• Rumbidzai pachako mushure nechimwe chakagadzirirwa kuvandudza muviri wako.

Tora mufananidzo chii makanga pamberi mutambo, kune ramangwana aiva nomukana enzanisa mugumisiro. Zvakadini hunoshamisa mapikicha "pamberi" uye "pashure" vasikana, vanenge kare akamuka akabata munhu mutete muviri! Nemiwo hamuna kudzivirira kuzviita. Just musatenda okushambadza vanonyengedza kuti zvimwe zvinodhaka nezvibereko inoshamisa kuti yakanaka nhamba. mutambo uye kudya zvinovaka muviri chete ichabatsira kuti awane hope. Nokukurumidza uchakwanisa kuita zvakafanana Photo "pamberi" uye "pashure", uye pamwe kunyange nani!