Hazvisi izvokubatanidza kudzidziswa kwesimba chete nechido chekuvaka biceps ne quadriceps. Nditendei, kana musingashingi mukuvaka muviri, izvi hazvirevi kuti kudzidzira kwekusimbisa simba kunofanira kuiswa kunze.
Batsirwa mukurasikirwa nekurema
Chinhu chokutanga chinoitika panguva yekushanda kwesimba rinodzidzira mumitambo yekurovedza , kana kumba pamba iri kuputika kwemishupa. Somugumisiro, ivo vanodzorerwa uye vanovakwa vachishandisa amino acids, uye pakupedzisira, vanova vakatsungirira kupfuura kare. Uye izvi zvinoreva kuwedzera mukutsungirira kukuru kwehupenyu, izvo zvichaita kuti tikwanise kushandisa mari shoma pakuita basa redu rekuita basa - kushanda mubindu, kukwira masitepisi, nezvimwewo. Nokuzvigadzirira iwe nesimba rekuita zvevakadzi, unochengetedza simba remuviri wako kune zvimwe zvinhu zvinofadza.
Zvechokwadi, unofanirwa kutaura shoko pamusoro pematsiro ekurema kurasikirwa maitiro. MuAmerica (nyika iyo munhu wese anorwara nekuneta uye chido chekugwinya), zvidzidzo zvakaitwa izvo zvakaratidza kuti kana kuneta kunotyisa kunopisa mafuta akawanda. Boka rokutanga rekurema kwekureruka pazvokudya raiitwa muchiito chekubata muviri, uye boka rechipiri - nesimba. Ikoshi yakarashika yakanga yakafanana, asi chetatu chehomwe yakarashika yeboka rokutanga-raiva mushuga mutsvuku, uye boka rechipiri rakarashika uremu "mafuta." Kusanganisira chiyero chekureruka-kurasikirwa maitiro muchirongwa chekuperera, iwe unorasikirwa ne40% mamwe mafuta.
Mukuwedzera, mishonga ndiyo nzira yakanakisisa yekuchengetedza kushandiswa kwemasabolism kumativi ose neawa. Saka, mushure mekudzidziswa simba, metabolism inokurumidza kusvika maawa makumi mana anotevera, zvinoreva kuti mishonga haigokupa mukana wekudzorera mafuta akarasika panguva yekudzidzisa.
Pano panewo chikonzero chepfungwa chinoita kuti kuora muviri kuve kushanda mumasimba ekudzidzisa. Masayendisiti akazarura nhamba - ndiani anokanganisa kudya, anorasikirwa uye kudzidziswa. Uyewo maitiro ake akadai -kudzidzira kunotyisa kusarudza kwako uye kuchava nesimba, zvichibatsira kudzivisa kupesana kwekudya.
Kudzidzira
Muchiitiko ichi, tinokurudzira kuti uite simba rinoshandiswa nevasikana nekuda kwemisungo yemakumbo, zvigunwe uye mahudyu.
- IP - yakarara pamubhedha, maoko pamwe nechitsiko, makumbo pamusoro pehupamhi hwechiuno, kubvarura pamapurovhe kubva pasi - papamusoro kuvhara mabheti. Hatiregi kusvika kumagumo. Kubuda kwepanyika kumusoro. Tinoita makumi maviri. Zvadaro gadzirisa chinzvimbo chemapanga acho kumusoro uye kuita kuti mapurisa atsike. Zvidonzvo zvinonamatira, ita 10 nguva.
- Tinodonha mabvi kubhokisi - tinosunungura mhizha .
- IP - mazai aro pamusana, tsoka pamusoro pemapfudzi, kudzokorora 1.
- Tambanudza makumbo edu pasi - zorora.
- IP - makumbo pahupamhi hwechiuno, mabheji bent, bend the right leg in the knee, put the foot on the knee. Tinotanga nerutsoka rweruboshwe kuti tusundire gumbo rekumusoro mudura. Isu tinosimudza chete mapepa, hatibvisi tambo kana chitsitsinho. Isu tinoita kanomwe, gadzirisa mapepa panzvimbo yakakwirira, shandura makumbo uye ita 3 masero pamakumbo.
- IP - yakarara pamativi ake, achishandisa muviri-mwenje. Tinozorora murara wedu pasi, pasi petsoka yakakotama, iyo yakakwirira inotambanudzwa. Mutumbi unopera rimwe pasi pasi pedo, ruoko rwechipiri riri pamakumbo akadzurwa. Tinoita kukwira kumusoro pamusoro pekuzununguka, tora zvisikwa pachedu pachedu. Pashure pekudzokorora gumi, gadzirisa rutsoka kwemaminitsi mashomanana panzvimbo yakakwirira, zvino ita nenzira imwechete nenzira imwechete, uye ita basa racho pachikamu chechipiri.
- Tinosvika kumativi ose mana, mapwende pasi pemapfudzi, dzoka zvakananga, usazununguka. Tinosimudza rutsoka rworuboshwe kuenda mudenga uye tinoita kuti kukwira kwechikwata kuve pachena. Pashure pekudzokorora gumi, gadzirisa gumbo panzvimbo yakakwirira uye shandura rutivi. Tinogara pane zvitsitsinho, zorora. Zvadaro tinoita dzimwe nzira nhatu, tichizorora pakati pavo.
- Tinoenda kunzvimbo yepamusoro pamashure, simudzai mitsipa yedu padenga, tambukai hafu-makumbo makumbo, tizvikweze pachedu, tisare makumbo edu tishandure nzvimbo dzavo.