Zvakakosha kubvunzurudza mazano evanhu vakatarisana nechinetso ichi uye vanoziva kurasikirwa nehutemi mumakumbo kunze kwekuputika misumbu mune zvakaitika kwavari. Mumadzimai akawanda, muviri unoshanda kuitira kuti makumbo anowanzokura mafuta pakutanga, uye kuora muviri, maziso, mune zvekupedzisira. Munhu wose ane muviri wakasiyana, asi mamiriro ezvinhu haagoni kubudiswa kunze. Zvinokurudzira munyaya iyi hazvisi zvakaoma uye zvinogona kuitwa munyaya dzakadai sekusaputira makumbo ako, asi kuora uremu. Kubudirira kuvhara mavara anogadziriswa, kubvumira kushandiswa kwezvinhu zvakasiyana-siyana, somuenzaniso, tsvina kana magnesia; mabhati emunyu nemafuta e-citrus, nezvimwewo. Nemhaka yehutano hwakadaro hunogona kutarisana nekuderera kwemakumbo, zvinongodiwa chete kuita maitiro anokosha.
Basa guru rinobatsira kubvisa mafuta akawanda anowira pamakumbo ako - "mahi."
Zvinokurudzirwa kuita basa racho paunoteerera rhythmic music.
- Tora kusimbisa pamabvi ako.
- Mutumbi unofanira kunge wakafanana nechepasi, uye makumbo akakotama pamabvi.
- Iko mahi inofanirwa kunyorerwa kumashure.
- Rwendo rwekudzidzira runoitwa rimwe nerimwe nerutsoka.
- Mutsipa haufaniri kutadza kusvika kumagumo.
- Zvinotarisirwa kuita zvinenge zvitatu zvakasvika nechitsiko chimwe.
- Pakushambaka kunofanirwa kunetsa matope.
- Mushure mokuita zvidzidzo, zvinokurudzirwa kuva zvishoma.
Nzira yekurasikirwa uremu pasina kudya?
Vakadzi vasingazivi kuora muviri nekukurumidza pasina kushandisa zvikafu zvinowanzotarisana nechinetso apo kuwanda kwevamwe kunoderera kwete kwavanoda. Chokutanga pane zvose, chifuyo chinoderedza uremu, chiso chinonyangarika, uye mamwe mapaundi pamakumbo uye muchiuno.
Kurarama nechinetso ichi kunogona kubatsira chirongwa che bodyflex , chinobatsira kupisa mafuta munzvimbo dzaidiwa (mudumbu, chiuno, makumbo). Nekubatsira kwemuviri wenyama unogona kurasikirwa uremu uye usingave wakaneta nekudya. Nguva dzose kudzidziswa, iyo maminitsi gumi nemashanu, kuchakubvumira kuti ubvise mafuta nokusingaperi, uye mugumisiro uchazoonekwa mushure mevhiki yekudzidziswa.
Mafuta makuru anopisa ndiyo oxygen. Paunenge uchidzidzira, mutumbi uri mukutambudza nguva dzose kana kutambanudza zvimwe zvikamu zvemuviri, izvo zvinowedzera kudiwa kweropa, izvo chikamu ichi chinoda. Iko kusina kufema kwakakwana kunopa hutendere nemhepo. Kuti uwane simba, muviri haushandisi mafuta, asi shuga kana glucose. Ichi ndicho chikonzero chikuru chekudzidzisa nguva dzose hakusi kubudirira nguva dzose. Kupisa mafuta muropa kunouya kuzhinji kunokwana kwe okisijeni, iyo inotungamira kumisungo inoshanda. Pakati pemwoyo we bodyflex inoputika kuporesa, kunobatsira kushandiswa kwemhepo.
Nokudaro kuti ganda haritengedzi, uye makumbo anorema kuwanda, zvakakosha kuzadza masero emuviri nemhepo, iyo inobatsira kutinha nekusimbisa masimba.
Ndingaitei kuti ndirasire makumbo emhuru?
Zvakakosha kuisa mukudzidzira maitiro anokosha anokubvumira kuderedza kuwanda kwemakumbo emhuru.
- Mirai nezvigunwe zvako pamusoro (bhuku, chikumbaridzo). Zvishoma nezvishoma tanga kuderedza zvitsitsinho, kusvikira rubatsiro rwunonzwa pasi petsoka. Inokurudzirwa kuita ichi chiito 15-20 nguva.
- Imwe nzira inoshamisa inokwira pane chigaro. Usati waisa gumbo rakasimba, pane yaunoda "kufamba" nenzira imwe neimwe nerutsoka rumwe. Ita basa iri kanopfuura makumi maviri.
- Slimming mhuru inogona kupa uye kuruka. Iwe unogona kutamba pamusoro petambo kana kungoerekana uri panzvimbo iyo. Zvakanakisisa kushandura famba pamakumbo ose. Nekubatsira kwekuita zvemaitiro, mapfupa emhuru achaderedza urefu nekukurumidza zvikuru.
Vakawanda vari kushamisika kuti simulators vanoitei kuti vashande makumbo. Mienzaniso yakadaro inokurudzirwa:
- Stepper.
- Dzidzira bhasikoro.
- Treadmill.
- Ellipsoid.