Chero ani zvake akatora chimiro chake nesimba, anoedza kuita zvakanakisisa zvezvinhu zvose, kuitira kuti ashandise simba rakawanda uye nokukurumidza kuora muviri. Munyaya iyi, mubvunzo wekuti makiriji akawanda akadini apo squats yakakurumbira zvikuru yakave yakakurumbira. Ichi ndicho chimwe chezviito zvakakurumbira, zvinowanikwa pamba uye mune zvekurovedza. Vakadzi vakawanda vanoshandisa zuva nezuva kuchengetedza miromo yezvigunwe uye mahudyu zvichifadza.
Mangani makorikori anoita masheji?
Parizvino, masayendisiti haana kuwana chimiro chaicho chaizotitendera kuverenga koriori yekushandisa ye squats. Izvi zvinonzwisisika, nokuti kukwikwidza pachaga hakuzoiti kuti chimiro chako chive chakanaka zvakadaro-zviri nani kuvaisa mumatangiro akaoma kusanganisa boka rimwe rega rega remiviri, asi pakarepo vazhinji.
Kudzidza mubvunzo wekuti ingani makoriji anoshandiswa paunenge uchidhonza, unogona kuwana mhando dzakasiyana-siyana. Uchitarisa zvikwangwani sechikamu che gymnastics, unogona kuverenga kuti zvichienderana nekukura uye kuyerwa kwekutanga, simba rinoshandiswa richava kubva pa 250 kusvika 350 kcal paawa. Izvi zvinoreva, kupwanya maminitsi gumi, iwe uchapedza mavhareji anenge 50 kcal. Ichi chiyero chiri nyore kuwedzera: kungotora dumbbells inorema 1.5-2 kg, uye kushandiswa kwemakorikori kuchave anenge 60 kcal kwemaminitsi gumi.
Sei zvikwereti zvakakosha pakurasikirwa?
Zvikwereti, kuwedzera kune nguva pfupi inopisa maekoriyumu, anobatsira kuvaka musimba mashoma panzvimbo yemafuta. Tsvina inorema inopisa makoriki akawanda mukati mehupenyu kupfuura mafuta, uye hunyanya huzhinji huri mumuviri wako, kukurumidza mafuta kunotonhora. Saka zvakakosha kusanganisira kugara-ups mubasa rako. Mukuwedzera, chiito ichi ndechimwe chezvakanakisisa zvekuchengetedza inzwi rezvigaro uye kuvandudza maitiro avo.