Kutarisa pamifananidzo yavo, vakadzi vanogara vasingafari nemaoko anotarisa zvakakwana, kunyanya dai vakamanikidzwa mumuviri, uye kwete kutora. Zvichienderana nezvinangwa zvako, kuderedza kuwanda kwemaoko ako kunobatsira kurapa muviri, kudya kwakakodzera kana huwandu hwakakwana hwezviyero.
Nzira yekuderedza sei maoko emaoko?
Kana iwe usina kutarisa zvizere, uye maoko ako ari munharaunda inowanzoitika - zvinogonawo kunge iri nyaya yeutsi hwetsika. Nemhaka yeizvi, shanduro inenge yakanyarara apo inopesana nemuviri, iyo iri mumifananidzo inotarisa zvakanyanya. Muchiitiko ichi, iwe unongoda kuita zvidzidzo zvemaoko nedumbbells, zvatichakurukura pasi apa.
Kana iwe uine humwe huwandu hunorema, uye maoko ako haasi iye oga chinetso chinzvimbo, saka iwe unofanirwa kuisa pfungwa pahuni dzinopisa, uye chete ipapo uvandudze utsi hwetsika. Muchiitiko ichi, iwe unorayirwa kuti uchinje kune chikafu chakakosha kuti udzikise huwandu hwemazana emafuta, uye ugobatanidza nekuita maitiro.
Nzira yekugadzirisa sei kubudirira kwemaoko?
Mumubvunzo wekuderedza kuwanda kwemafudzi nemaoko, chikafu hachikwanisi kuregererwa, sezvo mafuta emunharaunda aripo asingakwanisi, uye muviri pachawo uchagadzirisa kuti masero emafuta anopisa sei. Nokudaro, usina kuenda kune zvokudya zvakakodzera, iwe hauzomanikidzi muviri kuti ubvise mafuta, uye hapana maitiro anobatsira.
Chikafu chakakodzera chekureruka kwemazizi chinofanira kufanana nechirongwa ichi:
- Zvokudya zvokudya zviduku-mapuroteni + mafuta + akaoma makedhihydrates (somuenzaniso, egg yakabikwa, porridge porridge ane spoonful yefuta yakashamba, tei).
- Zvokudya - mapuroteni + mafuta + akaoma carbohydrates (buckwheat nemombe uye saladi yemakuchere nehotela).
- Snack - protein + mafuta (tei nechesi).
- Kudya - mapuroteni + fiber (somuenzaniso, hove nemiriwo).
Kudya mukati megadziriro yechirongwa ichi, iwe uchaderedza mafuta akawanda emuviri wako ne 0.5 - 1.2 kg pavhiki, uye iwe unogona kukunda nyore nzvimbo dzedambudziko.
Nzira yekuderedza huwandu hwemaoko kumba?
Kana dambudziko riri mishonga yeflambby, kana kuti iwe wakatotarisana nemafuta akawanda, zvakakosha kuti ubatanidze maitiro ezvamaoko. Zvakanakisa kushandisa dumbbells ye 2 kg uye kuitora sezvavanenge vaine chiedza kwauri.
- Pawakamira, fambisa chikwata ichienda mberi
30 digrii, ruoko rwechikwangwani mumakumbo, zvidzitiro zvinotarisa kumusoro, mumaoko ezvinyunyuta. Ita mapurisa achisimudza pamhepo yakanyanyisa kwemaminiti 1. - Paunenge wakamira, tambanudza maoko ako nezvinyunyuti pamusoro pemusoro wako wozvikanda mumakona kuitira kuti dumbbell iiswe mushure memusoro wako. Ita ruzivo uye kuwedzerwa kwemaoko pamutambo wakasimba kweminiti imwe.
- Kunyengedza, wakaparadzira maoko ako nemasikirusi mumativi. Dura uye kuparadzanisa maoko ako, zvishoma nezvishoma zvakakotama pamakumbo, pamberi pako paziso reziso paanomhanya zvakanyanya kweminiti imwe.
Kuzadza zvakaoma zvachose, unogona kuzvidzorera zvakare kaviri zvakare kubva pakutanga, kunyanya kana zviri nyore kwauri.