Kudzidzira kumba kwakanaka, asi kana usina maitiro ekuita maekisesaizi evhiki nevhiki, zvinokuomera kuti ugadzikane. Nekuti kusarudza chinhu chimwe zuva rega rega kune bongozozo uye pakupedzisira hauwane mhedzisiro yakakwana. Naizvozvo, usati watanga zvakakosha kuronga kuti kudzidziswa kuchava sei uye rudzi rwemaekisesaizi auchaita zuva rega rega.
Kana uine mukana, Zviri nani kuenda kumudzidzisi. vashandi vanogona kugadzira tafura yekurovedza muviri inokodzera zvaunoda. Asi kana zvisiri izvo, iwe unongofanira kugara pasi uye kuongorora chekutanga, chii chimiro chako chemuviri, rudzii rwemaekisesaizi aunogona kuita kumba uye zvichibva pane izvi, gadzira vhiki nevhiki maitiro ekurovedza muviri anoenderana neyako. mikana.
Weekly exercise routine kumba kune vese vateereri
Muviri wega wega wakasiyana uye kana wajaira kurovedza muviri, zvaunoda hazvinei nechekuita nezvemunhu ane tsika dzekugara. Muchiitiko ichi tichagadzira chirongwa chevhiki nevhiki chekurovedza muviri chakagadzirirwa vateereri vese, nemamiriro emuviri wakaderera uye zvishoma kana kusajaira kana zvasvika pakuita maekisesaizi. Uye nokuti? Iwe uchashamisika, nekuti vanhu vazhinji vanotanga kubva pakatanga.
Kuwana tsika hakusi nyore, kunyanya kusaita maekisesaizi, nekuti zvinoda kutsungirira uye kuda. Nechikonzero ichi, zvakakosha kuti usabatike muchiitwa chimwe chete kana kunyepedzera kuwana mhinduro nekukasika. Izvi hazvisi zvechokwadi kune rumwe rutivi uye zvakaoma kuchengetedza kune rumwe. Muchidimbu, gadzira akasiyana uye anonakidza maitiro uye uchava nekurudziro yekuzviita pasina dambudziko.
Cherekedza iyi vhiki nevhiki yekurovedzera maekisesaizi kumba iyo inosanganisira marudzi ese ekurovedza muviri, ayo anozoshanda mhasuru dzese dziri mumuviri. Tanga zvishoma nezvishoma uye zvishoma nezvishoma gadzirisa nguva uye kusimba apo muviri wako unoona kufambira mberi. Kana rimwe zuva haunzwe kuda kudzidziswa kumba, enda kunofamba, kunze kwekukubatsira kuti urambe uripo, unogona kunakidzwa nekurovedza muviri kwakasiyana.
kudzidziswa kwevhiki
Tanga vhiki uchishanda dumbu nemakumbo emakumbo. Tanga nekuita nyore quad squats. Kutanga, matatu seti ane gumi neshanu reps imwe neimwe inokwana. Ipapo tichadaro shandai mhuru dzichiita nzvimbo dzakakwirira yemhuru kwemasekonzi mashanu.
Nematatu akatevedzana ekudzokorora gumi nemashanu zvakanaka kutanga. Iye zvino tava kuzoshanda mahudyu nemakumbo emakumbo kubva pasi. Uye kupedza nezuva rekutanga ratiri kuenda shanda dumbu nepuranga redumbu. Musi weChipiri inguva yekuzorora, usasvetuka nekuti zvakakosha kuti mhasuru dzako dzidzoke.
NeChitatu inguva yekudzidzisa maoko nedumbu
Kune dumbu tichaenderera mberi nepuranga remudumbu, sezvo iri kurovedza muviri kwakasimba kwaunogona kushandisa mamhasuru munzvimbo. Isu tiri kuendawo shandai tsandanyama dzemaoko ane dumbbells duku kana elastic bands.
Musi weChina inguva yekushanda maoko nemakumbo zvakare
Kurega dumbu rizorore, isu tichaisa pfungwa pane chaiwo maekisesaizi emakumbo nemaoko seaya atotsanangura. Kupedza kudzidziswa kwevhiki, neChishanu inguva yekushanda mhasuru dzese. Ndiko kuti, uchafanira kubatanidza chaiwo maekisesaizi emaoko, makumbo uye dumbu.
Taura cardio yekurasikirwa kwemafuta
Saka kuti vhiki nevhiki maitiro ekurovedza muviri kumba asaite seanonyadzisa, unogona kusanganisira cardio zvikamu mukushanda kwako kana kutsiva chikamu chezuva rose. Sarudza vhidhiyo yeZumba uye shanda zvachoseIchakubatsira kurasikirwa nemafuta uye kuvandudza mamiriro ako emwoyo. Iwe unogona zvakare kusuma maekisesaizi eyoga kwemazuva aunoda chimwe chinhu chakadzikama. Chausingafaniri kukanganwa kuzorora pakati pezvikamu, sezvo zvakakosha kuti udzivise kukuvara uye nekudaro, iwe unenge uine chishuwo chekurega.