Kune vakadzi vazhinji, mahudyu nemabvi hazvirevi nyaya yekudada, asi nzvimbo inonetsa iyo inodururira mberi kwezvose. Zvisinei, kunyange kana matambudziko emhando iyi asingazivikanwi kwauri, iwe unogona kuchengetedza inzwi uye kukwaniswa kwezvi nzvimbo dzakanaka chete nekugara uchidzidzira: hapana kudya kunozoputira mitsipa yako uye kukubvisa iwe. Mukuwedzera, kusungirirwa mapako uye chiuno zvakanyanya zvinowedzera kukwezva vamiririri vevakadzi! Pane maitiro akareruka ehudyu uye matonho, achibvumira nguva yakareba kuti ichengetedze kutarisa kwemafomu.
Anomhanya nokuda kwechiuno nemakumbo
Kana dambudziko rako guru nderekuunganidza mafuta, ipapo iwe unofanira kutendeuka. Hapana misiyano yakakosha iwe kana iwe ungamhanyira mumugwagwa kana pane chetsika-kunze kwekuti kushanda pazvinhu zvepanyama zvishoma zvinokuvadza zvigunha nemabvi akabatanidzwa. Chero zvazviri, pasinei nokuti iwe unosarudza sei kumhanya, zvakakosha kugara uchishandisa sneakers zvakanaka, zviri nani - kumusoro, kumakumbo, nehupamhi hwemhando. Izvi zvichaponesa manotsi ako.
Saka, kuti uremerwe nemakumbo mumakumbo uye madonzvo kubva mukumhanya, unofanirwa kuita mitemo yakawanda iri nyore:
- Simhanya kanomwe katatu pavhiki, nguva imwe neimwe yemaminitsi 30-40. Kutanga, zvechokwadi, zvinogoneka ne15-20, asi kungodzidziswa kwenguva refu kunonyatsotungamirira kumafuta anopisa.
- Musati mhanya, inwa kapu yekofi yepanyama pasina ushuga nekamu - iyi inowanzopisa mafuta, kushanda pamwe chete nemakadziro.
- Usamhanyira zvakafanana: kukurumidza, enda mberi, kufamba-famba nekukurumidza, kushandisa madidients - kusiyanisa mabasa.
Kana kazhinji iwe uchizvigadzirira kuramba, zviri nani mugumisiro uchava. Kuunza chiuno muminzwi, iyi nzira yakanaka zvakare, asi zviri nani kuvaka fomu yakaisvonaka kuburikidza nekuita.
Aerobics yehudyu nezviuno
Iye zvino mune imwe kirabhu yevashandi iwe uchagoverwa zvidzidzo zvehudyu uye zvigunwe - kutora aerobics. Pamarudzi ose emhando yeaerobics, iyi yakava nzira yakanakisisa, zvisinei, iyewo ndiye anonyanya kushandisa simba. Muchiitiko ichi, basa rinovakwa pakukwira kune imwe danho-danho rinokosha, iro rinokubvumira kuti uwedzere mutoro panzvimbo dzine dambudziko uye uvakunda zvikuru nekukurumidza. Iyi nzira yakanaka kune vakadzi vanoita basa, avo vanoda kuita zvinhu zvakasimba uye vakanyanyisa. Utano hwakadaro hwechiuno nemakumbo hunotipawo mamiriro acho ose: chimiro chichava chine mwero, chakajeka uye chakanyanya kunaka, uye mishonga ichauya mu tonus.
Kuti uwane migumisiro yakakurumidza unofanirwa kushanyira kambani yezvokutakura kanenge katatu pavhiki, uye mumazuva iwayo paunenge wakabatanidzwa, zvigadzirire purotini yekudya , kuti uwedzere mushutu yekudzoka.
Mutoro wezvidya uye zvigaro
Kana iwe usina nguva yakawanda yekusununguka, purogiramu yakanakisisa yehudyu uye zvigaro ndeyekuita semashandiro emangwanani. Pano zvose zviri nyore:
- Kushamwaridzana: kumhanya munzvimbo panzvimbo yemaminitsi 1-2, kana kutambanudza tambo (nhamba imwe chete).
- Classic sit-ups (kutora mapepa kumashure, kumakona mumabvi 90 degrees) - 3 masero emadzinza gumi nemashanu.
- Kuvhiringidzika kwepakutanga - 3 masheji ezvinyorwa 15 zvegumbo rimwe nerimwe.
- Makhi tsoka - - 3 sezvikamu gumi nemashanu zvegumbo rimwe nerimwe.
- Kutarisa: akagara pamakumbo apasi kumativi, achienda kuruoko rworudyi, ipapo pakati, ipapo kuruboshwe.
Uyu mutero unogona kuitwa zuva roga roga kana rimwe zuva rimwe nerimwe, hazvizotora nguva yakawanda, asi richapa maitiro akaisvonaka kumashure uye muchiuno.
Nzvimbo yakawanda yehudyu uye zvigaro
Ichave yakanyanya kubudirira kushandisa mashandisirwo aya ose panguva imwe chete: kuita maitiro ekufambisa, uye kumweka kwechikwata uye aerobics manheru. Neichi chiitiko chinosimudzirwa, iwe uchacherechedza mhinduro yekutanga inobwinya mumavhiki maviri.