Kugadziridza kudzidziswa kwakakosha kuti uwane zvakanyanya kubva pane zvese kuedza uye nenguva inoiswa. Saka haungambovi nezvikonzero zvemaekisesaizi ako, uye hauzonzwa kuti uri kuisa nguva mune chimwe chinhu chisingabatsiri. Kune rimwe divi, iwe uchaona kuti hazvifanirwe kutsaurira kusingaperi mazuva ekurovedza muviri kuti uwane mhedzisiro.
Nekuti kana ukashanda nemazvo, unogona kukwirisa kudzidziswa kwako kusvika pakakwirira uye kuwana mhedzisiro yakanaka munguva pfupi. Kana iwe uchida kuona kuti ungavandudza sei masesheni ako, usapotsa matipi aya atinogovana pazasi.
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Mazano ekuvandudza maekisesaizi
Chekutanga pane zvese, kana iwe uri wekutanga munyika yekurovedza muviri kana uchida kurasikirwa nehuremu hukuru, zvakakosha kuti uende kune nyanzvi dzakakodzera. Kune rumwe rutivi, iwe uchada nyanzvi yezvokudya kuti ugadzire chirongwa chekudya chinokodzera zvaunoda. Kana kuri kudzidziswa, kutora mukana wemuviri wako, kuuumba uye kuwana zvakanakisa iwe pachako, iwe unofanirwa kutendeukira kune masevhisi emurairidzi anogona kukutungamira mukutanga kwako. Kubva ipapo, unogona kukwidziridza maworkouts ako nekutevera aya matipi uye mateki.
Dzora zvaunodya usati watanga uye mushure mekudzidziswa
Awa imwe usati watanga kudzidziswa iwe unofanirwa kudya macarbohydrates akaomarara kuti uwane simba rekuita kudzidziswa kwakanyanya. Kuita maekisesaizi uine nzara hazvikurudzirwe, kunyanya kana uchizoita basa pfupi asi rakasimba seizvo zvatinotsvaga kuwedzera basa. Idya oatmeal nebhanana kuti uwane simba. Mushure mekudzidziswa idya chikafu chakapfuma muprotein kuti ubatsire kuvakazve tsandanyama dzako.
Zvishoma zvakatevedzana, asi zviri nani zvakaitwa
Kureva kuti, hazvibatsiri kuita kudzokorora kusingagumi kwechiitwa kana ruzhinji rusina kuitwa. Kana, kune rumwe rutivi, ukaedza kuita kurovedza muviri kwakakwana, nechinzvimbo chakakodzera, nesimba rinodzorwa, uchafanira kuita kudzokorora kushoma. nemaminetsi mashoma unogona optimize kuedza kusvika pakakwirira zvaitwa. Shandisa girazi kuti uzvione, tanga zvishoma uye shanda pachimiro chako kusvikira wava nayo zvachose pasi pesimba.
Shanda tsandanyama dzakawanda panguva imwe chete
Imwe nzira yekugonesa maekisesaizi ndeyekushanda akawanda mamhasuru kamwechete. Kana iwe ukatsaurira imwe nguva kune yega yega, iwe uchafanirwa kushanda nesimba kwenguva yakareba uye pamusoro pezvose, uchafanirwa kuisa muviri wako kune yakawanda nguva yebasa. Pane kudaro, muitiro wakabatanidzwa unokubvumira kushandisa mamhasuru akawanda panguva imwe chete. Somuenzaniso, unogona kuita squats, mapapu emarudzi ese, simbi yemudumbu kana ma push-ups.
Wedzera kusimba
Semuenzaniso, kana iwe uchida kufamba-famba kana kumhanya, unogona kuwedzera kusimba nekukwira masitepisi kana zvikomo zvakadzika. Kana iwe uchizochovha bhasikoro, sarudza nzira iyo iwe unogona kushandura kusimba pamateru, kukwidza uye kudzika pasi izvo zvinokutendera iwe kuita kurovedza muviri kwakanyanya panguva imwe chete. Panguva imwe chete iwe unenge uchiita basa rakanyanyisa, muviri wako uchaumbwa nekukurumidza uye munguva shoma uchawana zvibereko zviri nani.
Natsiridza maekisesaizi epamba
Nguva yakakosha goridhe uye chinhu chinoshomeka kwazvo, saka zvakakosha kuti tishandise zvakanyanya mumativi ese. Zvakare kana uchirovedza muviri unogona kukwidziridza kuedza kwako uye kuita basa rakakwana munguva pfupi. Kudzidzira kumba isarudzo kune vese avo vangave vasina mukana wekuenda kunzvimbo yemitambo kana avo, chero chikonzero, vasinganzwe zvakanaka kudzidziswa mukambani.
Pamambure unogona kuwana marudzi ese e Workouts zvakanangana nemhando dzose dzezvido. Iwe unogona kusarudza zvakabhadharwa zvinhu uye nekudaro uine matipi uye matipi kubva kune nyanzvi. Iwo anonyanya kushanda mabasa ekuita kumba ndeaya anosanganisira simba uye kutsungirira, pamwe nebasa remoyo. Edza maitiro akasiyana kusvika wawana waunoda zvakanyanya uye zvichingodaro. haumbofi wakaita nungo kana zvasvika pakuita maekisesaizi uye uvandudze zvose chimiro chako uye hutano hwako.
Iva wekutanga kutaura