Chii chandinofanira kutarisisa kana ndichiita tsandanyama dzemudumbu?
1. Teerera kudzidziswa frequency, usadzidzira mazuva ese
Chero bedzi tsandanyama dzemudumbu dzichigona kuramba dzichikurudzirwa, mhedzisiro yekudzidziswa kwemhasuru ichave yakanaka kwazvo. Chaizvoizvo hazvidi kuita maekisesaizi zuva rega rega. Unogona kudzidzisa rimwe zuva, kuitira kuti mhasuru dzemudumbu dzive nenguva yakawanda yekuzorora uye dzichikura zvirinani.
2. Iko kusimba kunofanira kuve zvishoma nezvishoma
Paunotanga kudzidzisa tsandanyama dzako dzemudumbu, ingave iri nhamba yemaseti kana kudzokorora, inofanira kunge iri kuwedzera zvishoma nezvishoma, kwete kuwedzera kukuru panguva. Izvi zviri nyore kukuvadza muviri, uye zvakafanana zvinoshanda kune dzimwe nhengo dzemuviri.
3. Kurumidza uye uite mitambo imwe chete
Kazhinji kutaura, iyo nguva yemimba yega yega yemudumbu ndeye 20-30 maminetsi, uye iwe unogona kusarudza kuzviita mushure mekupera kwekudzidziswa kweaerobic kana mushure mekupera kweiyo hombe mhasuru yeboka rekudzidziswa. Avo vanokurumidza kuda kusimbisa mhasuru dzemudumbu vanogona kuseta nguva yavo vega yekudzidziswa kwakanangwa.
4. Hunhu huri nani pane huwandu
Vamwe vanhu vanozvimisikidza yavo yakatarwa nhamba seti uye seti, uye kana vaneta mune inotevera nhanho, kufamba kwavo kunotanga kuve kusajairika. Muchokwadi, mwero wekufamba wakanyanya kukosha kupfuura huwandu.
Kana iwe usingaite hanya nehunhu hwekudzidzira, saka iwe unongoteedzera kuwanda uye nekukurumidza kwekudzidzira. Kunyangwe iwe ukaita zvakawanda, mhedzisiro yacho inoderedzwa zvakanyanya. Kumusoro-kwemhando mafambiro anoda mhasuru dzemudumbu kuti dzirambe dzichimomotera panguva yese iyi.
5. Wedzera kusimba nenzira kwayo
Paunenge uchiita zvemuviri zvemuviri zvemuviri, kana muviri uchichinjira kune ino chiitiko chekurovedza muviri, unogona nenzira kwayo kuwedzera huremu, huwandu hwemapoka, huwandu hwemapoka, kana kupfupisa iyo nguva yekuzorora pakati pemapoka, uye kuita uremu-hunotakura hwemuviri tsandanyama kurovedza kudzivirira mhasuru dzemudumbu kubva pakuchinja.
6. Kudzidziswa kunofanirwa kuve kwakazara
Paunenge uchiita zvemuviri zvekurovedza muviri, usango kungodzidzisa chikamu chetsandanyama dzemudumbu. Ndiyo tsandanyama dzepadenga dzekumusoro nedzakadzika senge rectus abdominis, oblique yekunze, oblique yemukati, uye transversus abdominis. Iyo yemhando yepamusoro uye yakadzika mhasuru inofanirwa kudzidziswa, kuitira kuti tsandanyama dzemudumbu dzakarovedzwa dzive dzakanaka uye dzakakwana.
7. Maekisesaizi ekudziya haafaniri kufuratirwa
Muchokwadi, kunyangwe zvoita rudzii rwekurovedza muviri, iwe unofanirwa kuita yakakwana yekudziya-kumusoro zviitwa. Kudziya moto hakugone chete kubatsira kudzivirira kushushikana kwemhasuru, asi zvakare kuita kuti mhasuru dzifambe nekukurumidza, kupinda munzvimbo yekurovedza muviri, uye kuita kuti iko kurovedzwa kuve nani.
8. Kudya zvine mwero
Munguva yekurovedza kwemhasuru dzemudumbu, dzivisa chakakangwa, chikafu chine mafuta uye doro; dzivisa kudya zvakanyanya, idya michero nemiriwo, chikafu chakazara muprotein uye fiber, uye chengetedza hutano hwakaringana, pamwe nezvimwe nhengo dzemuviri.
9. Zvinokurudzirwa kuti vanhu vakafutisa vatange kurasikirwa nemafuta
Kana iwe uri kufutisa, iwo mafuta akawandisa mudumbu anovhara yako mhasuru yemudumbu. Semuenzaniso, mhasuru dzeasumo wrestlers dzakanyatso kuvandudzwa kupfuura vanhuwo zvavo, asi nekuda kwehuwandu hwakawanda hwemafuta, ivo havagone kutaura. Uye zvakare, kana iwe uine mafuta akawandisa emudumbu, iwe unozotakura huremu hwakawandisa uye ungatadza kurovedza tsandanyama dzemudumbu.
Naizvozvo, vanhu vane mafuta akawandisa emudumbu vanofanirwa kuita kurovedza muviri kuti vabvise mafuta epamuviri akawandisa, kana zvese zviri zviviri vasati vatanga dumbu rekusimbisa muviri. Kune uyu anonzi munhu akawandisa, chiyero ndechekuti huwandu hwemafuta emuviri hwakakwira kupfuura 15%. Mafuta aya anovhara mhasuru dzemudumbu dzakashandiswa, saka unofanirwa kurasikirwa nemafuta usati wadzidzira tsandanyama dzemudumbu.
Mushure mekuverenga chinyorwa ichi, unonzwisisa izvi here?
Post nguva: Jun-19-2021