Iwe unofunga kuti kumhanya tambo kunonakidza chete kune vana here? Kwete zvachose. Kushandiswa kwetambo yekurasikirwa kwemazivi hakuna mubvunzo uye kunosimbiswa nevakawanda mhinduro dzakanaka. Kudzidzira nguva dzose kuchakubatsira kuti ude murudo urwu rwevana uye, zvechokwadi, uremerwe uremu.
Kana waidya nhasi keke nekamu uye waifunga kuti mangwana iwe uchafanira kuenda kunodya, kusvetuka kambo yekurema kwekukura kuchakubatsira iwe. Hafu yeawa yekuputika kwakanyanya kuchakubvumira kuti utsva 300-400 kilocalories. Kuramba kunogona kubatsira kuvandudza kutaridzika kwemahudyu ako, zvigunwe uye kunyange maoko. Izvi zvichakubatsira kusimbisa muviri wepamusoro, ganda richava rakasununguka, uye maoko ako acharatidzika seaine utano hwakanaka. Mushure mekudzidzira kwakadzika kwakanyanya, iwe uchatarisa zvishoma uye makumbo ako achakufadza iwe nemafungiro akanaka.
Kubvunza mubvunzo, kana iwe unogona kushayiwa uremu nekusvetuka tambo, zvakakosha kuti uzive kuti maitiro akadaro haazongobatsiri kutapudza muviri, asiwo anovandudza basa remoyo uye denderedzwa. Somugumisiro, iwe uchavandudza kwete chete chitarisiko chako, asiwo hutano hwako. Kudzidzira nguva dzose kunobatsira kusimbisa muviri uye kusimbisa kushandiswa kwemasangano.
Yakanakisisa inosungira dumbu rakatema tambo, uye ichakubatsira kukurumidzira metabolism , iyo ichakubvumira kuti uone kushanda nokukurumidza mukurasikirwa kwekurema. Zvimwe zvinobatsira zvekudzidziswa kwakadaro ndezvokudhura kwetambo pachayo uye nekukurumidza kushanda, pamwe nekukwanisa kuitisa kumba, uyewo muchivanze mumhepo itsva.
Ndezvipi zvakajeka kusvetuka netambo yokuderera kuti uremerwe uremu?
Usati watanga kudzidzisa chero kupi zvayo zvakakosha kuti ugadzirire zvakakwana kwavari uye kutevera mitemo uye kusagadzikana. Pakutanga iwe unogona kutanga kudzidzisa imwe panguva imwe, kuwedzera zvishoma nezvishoma nhamba uye simba.
Iwe unoda zvakadini kusvetuka pamambo kuti uremerwe uremu?
Chokutanga, unofanira kusarudza tambo yakarurama, chikonzero chikuru muchisarudzo chinofanira kunge chakareba. Kana iwe ukatambanudza tambo mukati, kureba kwemashizha kunofanira kunge kwakanyanya kudarika zvinyorwa zvako. Rambo rurefu rinogona kudurwa nekubatanidza mafundo pamagumo. Mukuwedzera, zvakakosha kusarudza iyo yakakosha tambo, zviri nani kutenga plastiki isingaregi. Pakutengesa kune kuregerera tambo kunyange nemabhuku ekuongorora nguva uye kushandisa maoriri.
Kudzidzira pamusoro petambo yekurasikirwa kwemazizi kunofanira kuwedzerwa zvishoma nezvishoma kusimbisa masimba uye manotsi. Tanga kutamba zvishoma nezvishoma. Muvhiki yekutanga, unogona kuita rimwe basa rimwe zuva nezuva, kumhanyira katatu kwemasekondi makumi maviri uye kumbomira pakati pekushanda kwega kwega mumaminitsi makumi matatu. Zvadaro kufamba kunogona kuwedzera zvishoma nezvishoma, kutarisa pamuviri wako uye patafura yakataurwa.
Kutamba pamusoro petambo yekureruka-tafura
Zuva roga roga rinopa muviri wako zvikomborero zvakawanda, zvinomutsa mafungiro uye aerobic simba remuviri wako. Kuwedzera masero, iwe unogona kuumba zvakanaka muviri wako, nokuti kukura kwemakumbo ako kuchabatsirawo tambo zvakakwana.
5 nheyo dzedzidzo yekubudirira
- Nguwo dzinonyaradza . Iwe uchada sutu yemutambo yakakodzera muviri, shorts kana leggings ine T-shirt. Zvakanaka, zvipfeko zvinofanira kuve zvakagadzirwa nemakotoni kana zvimwe zvepamuviri zvinopfurikidza zvemitambo zvinobatsira kubvisa jira rakawandisa. Iva nechokwadi chekusarudza shangu dzinobata chikwata, hachifaniri kuva sneakers.
- Nzvimbo yezvikoro . Unogona kudzidzisa kumba kana mumugwagwa. Chinhu chinonyanya kukosha ndechokuti nzvimbo yakasimba yakasimba, yakadzika, uye tsoka dzako hadzina kuputika.
- Ruramisa mamiriro . Ramba wakarurama,
Tarisa mberi, ramba uchinge wakakotama uye usabatanidza mabvi ako. - Nguva dzose zvidzidzo . Yeuka, zviri nani kuti udzidzise kwenguva pfupi nekugadzirisa zvishoma pane kupedza muviri kamwechete pavhiki.
- Alternative jumps . Iko kushanda kukuru kunosvetuka pamakumbo maviri, asi dzimwe nguva unogona kuita zvikwata zvakasiyana pamakumbo maviri.
Contraindications
Uyu mutambo wemitambo haugamuchirwi kune vanhu vane kuwandisa, uye kune avo vane matambudziko nemasangano. Kana iwe uchinzwa kurwadziwa kana kuvhara muzvibatanidza - sangana nechiremba. Nyanzvi dzinopawo mazano ekusiya zviratidzo zvakadaro kune avo vanotambura nechirwere chepfungwa kana kukanganiswa kweropa.