Paunotanga kupinda muchikamu chekurovedza muviri, unonzwa kuvhiringidzika zvachose here? Ndichitarisa michina yakawanda inoyevedza mujimu, ndakavhiringidzika asi ndakanga ndisingazive pekutangira. Musazvidya moyo. Nhasi, ndichagovana nemi zvinhu zvishanu zvisingazivikanwe zvekurovedza muviri, zvichikubvumidzai kutanga zviri nyore, kudzivirira nzira dzekutsauka, uye kupinda muchimiro chekurovedza muviri chinoshanda nekukurumidza!
Chokwadi 1 chisingazivikanwe:"Chombo Chakavanzika" Chekukura Kwetsandanyama - Kudzikira Kwemuviri Nesimba. Vanhu vazhinji vanofunga kuti kusimudza uremu nesimba ndiyo kiyi yekusimudza zvinorema. Kutaura zvazviri, "gamba" rekukura kwetsandanyama kudzikira kwemuviri, inova nzira yekusunungura huremu zvishoma nezvishoma. Kudzikira kwemuviri nesimba kunonyanya kushandisa simba, nepo kudzikira kwemuviri nesimba kuchikosha chinokurudzira misodzi midiki mutsandanyama, uye ndipo pakugadzirisa misodzi midiki iyi ndipo panosvika tsandanyama kukura. Nguva inotevera paunodzidzira, ungangoderedza kumhanya kwako kwemuviri nesimba. Semuenzaniso, paunenge uchidzikira muviri zvakanyanya, verenga kusvika kumasekonzi maviri mupfungwa dzako wobva wamira zvishoma nezvishoma. Paunosvika pakakwirira pebench press, imbomira kwemasekonzi maviri usati wadzikisa. Kugadzirisa zviri nyore kune izvi kunogona kuwedzera kushanda kwekukura kwetsandanyama, nemhedzisiro yekukurumidza.
Chokwadi 2 Chisingazivikanwe:Kuwanda kwekurovedza muviri hakusi "kuwedzera kunaka". Vazhinji vanotanga mitambo vanotenda zvisirizvo kuti kana vachinyanya kurovedza muviri, tsandanyama dzavo dzinokura nekukurumidza. Izvi hazvisizvo. Kukura kwetsandanyama kunosimbisa "hunhu" kwete "huwandu". Kuunganidzwa kwakanyanya kwehuwandu hwekurovedza muviri hakungogumiri pakukurumidzisa kukura kwetsandanyama asi kunogonawo kukonzera kumanikidzwa kwetsandanyama. Zvidzidzo zvinoratidza kuti kuronga maseti gumi nemaviri kusvika makumi maviri ekurovedza muviri kweboka rega rega retsandanyama rinotarirwa pasvondo kunogona kuwana huwandu hwakakwana hwekukura kwetsandanyama. Kupfuura kukosha uku, mwero wekugadzirwa kwetsandanyama uchaderera. Zvinokurudzirwa kudzidzisa mapoka makuru etsandanyama (chipfuva, musana nemakumbo) kaviri pasvondo, neseti gumi nemaviri kusvika gumi nematanhatu dzekurovedza dzakarongwa nguva imwe neimwe. Dzokorora kurovedza semuenzaniso. Sarudza mafambiro mana uye ita maseti matatu kusvika mana ekufamba kwega kwega. Mapoka madiki etsandanyama (maoko nemapfudzi) anofanira kudzidziswa kaviri kusvika katatu pasvondo. Kungoronga zvine musoro huwandu hwekurovedza muviri ndipo panogona kukura tsandanyama zvine hutano.
Chinhu Chisingazivikanwe 3:Kurara - "Chishamiso Chekuvaka Tsandanyama" Chemahara Unoziva Here? Kurara kunoonekwa senguva yakanaka yekukura nekugadziriswa kwetsandanyama, kunyanya panguva yekurara kwakadzama apo kubudiswa kwehomoni yekukura kwasvika padanho rayo guru, izvo zvinogona kubatsira tsandanyama kugadzirisa zvinobudirira. Munguva yekugwinya, kugara wakarara kusvika kunonoka hazvibviri. Iva nechokwadi chekuti unorara zvakakwana kwemaawa anopfuura manomwe zuva rega rega. Wadii kuedza kurara foni yako nguva isati yakwana, gadzira nzvimbo yekurara ine rima, vandudza kunaka kwekurara, uye rega tsandanyama dzako dzikure zvinyoro nyoro paunenge wakarara zvakanaka, uchichengetedza simba rekudzidzira kunotevera.
Chinhu Chisingazivikanwe 4:"Mubatsiri Akakwana" Mushure mekudzidziswa - Carbohydrate + Mapuroteni KugwinyakudzidziswaMushure mekudzidzira, tsandanyama dzinenge dzave kudambuka uye dzinoda kuwedzerwa zvekudya zvinovaka muviri nekukurumidza. Panguva ino, makabhohaidhiretsi nemapuroteni zvinogona kuonekwa se "zviviri zvakanaka". Mapuroteni anopa zvinhu zvekugadzirisa tsandanyama, ukuwo makabhohaidhiretsi achipa simba rekusimudzira kunwa mapuroteni. Mukati memaminitsi makumi matatu mushure mekudzidzira, kudya bhanana, kapu yeupfu hweprotein, kana zvidimbu zviviri zvechingwa chegorosi rose nezai rakabikwa, kusanganiswa uku kwemakabhohaidhiretsi nemapuroteni kunogona kuwedzera kushanda zvakanaka kwetsandanyama nemapfupa uye kuita kuti mhedzisiro yekurovedza ishande zvakapetwa kaviri nehafu yekuedza.
Chinhu Chisingazivikanwe 5: Usarerutsa Kurovedza Muviri KweAerobic. Vanhu vazhinji vanonyanya kutarisisa kusimudza masimbi uye vanoregeredza kurovedza muviri kweaerobic. Kutaura zvazviri, zvakakosha kuronga maekisesaizi maviri kusvika matatu eaerobic vhiki rega rega. Maekisesaizi eaerobic akadai sekusvetuka tambo, kumhanya, kutamba mitambo yebhora uye maekisesaizi anogona kuwedzera kutsungirira kwemuviri uye kukugonesa kuita zviri nani mukurovedza muviri kwesimba. Uyezve, kurovedza muviri kweaerobic zvine mwero kunogonawo kuderedza huwandu hwemafuta emuviri, zvichikubatsira kuvaka tsandanyama uku uchidzivirira kuungana kwemafuta. Zvisinei, kudzivirira kurasikirwa netsandanyama panguva yekurovedza muviri kweaerobic, zvinokurudzirwa kuganhurira chikamu chega chega kusvika kumaminitsi makumi maviri kusvika makumi matatu uye kuwedzera zvishoma nezvishoma simba rekurovedza muviri kuti uwane mhedzisiro yakanaka yekuderedza mafuta pasina kurasikirwa netsandanyama.
Kuziva zvinhu zvishanu izvi zvisinganyanyo zivikanwa zvekurovedza muviri kuchaita kuti vanotanga zvekurovedza muviri vatange rwendo rwavo rwekurovedza muviri zvine hunyanzvi uye neunyanzvi. Yeukai, kugwinya muviri ihondo yenguva refu inoda mwoyo murefu nekutsungirira. Ndinovimba munhu wese anogona kuwana hutano nemufaro kuburikidza nekugwinya muviri uye kusangana nemunhu ari nani!
Nguva yekutumira: Chivabvu-15-2025