Shamwari dzakawanda hauzive maitiro ekutanga kusimba kana kurovedza muviri, kana kuti zvizere nekushingairira kwekusimba, asi zvishoma nezvishoma kukanda mapfumo pasi kana vasingade kuita kwechinguva, saka ini ndichataura pamusoro pekutanga vanhu vachangobva kufonerwa. .

Chekutanga pane zvese, funga zvinotevera usati watanga kurovedza muviri:

1. Ongorora yako yazvino yemuviri mamiriro

Ndeipi yako yazvino saizi? Wakambove netsika yemitambo here? Kunyangwe muviri une zvimwe zvirwere kana kukuvara zvinokanganisa mitambo.

2. Zvaunoda kuzadzisa

Semuenzaniso, ini ndoda kuumba, kuita zviri nani mumitambo, uye kuwedzera simba rakanyanya.

3. Zvakaringana zvinhu

Inguva yakawanda sei vhiki inogona kusevha yekurovedza muviri, kunyangwe iwe uchirovedza muviri mumitambo kana kumba, kunyangwe iwe uchigona kudzora chikafu chako, nezvimwe.

Zvinoenderana nemamiriro ezvinhu mushure mekuongororwa, ita chirongwa chine musoro. Chirongwa chakanaka chinogona kunyatsoita kuti iwe uwane kaviri mhedzisiro ine hafu yekuedza. Zvino ngatitaure nezvazvo zvakadzama: Maitiro ekutanga mitambo yevasina simba, yakajairika nevanhu vakawandisa, asi zvisinei kuti ndevapi vorudzii, vanogona kutevera zvirevo zvinotevera:

Nhezvino:

1. Kana pasina chiitiko chekurovedza muviri kana kushoma kurovedza muviri usati watanga kurovedza muviri, zvinokurudzirwa kutanga kubva mukusimba kwemuviri, semuenzaniso, kutanga kubva kune yakapfava yekudzidzira aerobic yekuvandudza yavo Cardiopulmonary basa. Mushure mezvose, kudzidziswa simba kunodawo rutsigiro rwekutsungirira kupedzisa. Iwe unogona kusarudza mimwe mitambo yauri kufarira (kutamba bhora, kushambira, nezvimwewo) kukudziridza tsika dzakanaka.

2. Pakutanga kwekudzidziswa kwesimba, tanga wadzidza maitiro ekufamba nemaoko asina kujeka kana kujekesa kuwedzera uremu, uye kana novice ichitanga kurovedza muviri, ivo vanonyanya kushandisa mafambiro akaomarara (inonyanya kushandisa mafambiro (akawanda ekufambisa);

3. Ita chirongwa chakanaka chekudya, chikafu chinenge zvitatu chinofanira kuve chakawanikwa nenguva, uye panguva imwe chete, chengetedza kudya kwakanaka kweProtein:

Hapana zuva rekurovedza muviri: 1.2G / kg muviri uremu

Kutsungirira Kudzidzisa Zuva: 1.5G / KG Muviri uremu

Simba Rudzidziso Zuva: 1.8g / kg

4. Kana iwe uine chirwere kana zvimwe zvikamu zvemuviri wako zvakakuvara, ndapota tevera zano rechiremba uye usaedze kushinga.

Vakaringana vanhu

Zvinodiwa zvakajairika zvevanhu vatete uye vasina kusimba vanofanira kuve vakasimba uye vanokoshesa mitezo yerudzi urwu rwakanyanya, saka nguva yekudzidzisa havafanire kudzorwa pamaminitsi makumi mana nemashanu, uye vanokwanisa kuita zvechirume, uye kuita danho rekurovedza muviri kusvika pese pese pese pese pese pese pese pese pese pese pavanenge vachiita. Panyaya yekudya, inokurudzirwa kutarisisa pane chikafu chine hutano, usadye crisps, huku yakakangwa uye zvimwe zvekudya kuitira kuti uwane uremu. Zvishoma nezvishoma wedzera chako chikafu chekudya. Sekuremekedza kwevanhu vakaonda uye vasina kusimba, kuwedzera kune yakajairika kudya, kuti tisangane nezvinodiwa zvecalorie, zvinwiwa zvinogona kudhakwa nekudhakwa.

Zvakajairika

Zvinoreva vanhu vasina mafuta kana mutete, uye avo vanotaridzika vatete asi vane denderedzwa mafuta akatenderedza mudumbu ravo. Rudzi urwu rwevanhu rwakafanana nemazano emitambo wevanhu vakaonda uye vasina kusimba, kunyanya kutarisisa pakudzidzisa kwesimba, nguva yekurovedza muviri kunodzorwa pamaminitsi makumi matanhatu, aerobic inogona kuitwa nemazvo; Panyaya yekudya, zvakare yakavakirwa pane yakagwinya uye yenguva dzose yekudya, asi inoda nehana yekudya zvishoma kana isina zvibodzwa uye zvinwiwa.

Vanhu vakawandisa

Kudanwa mafuta nevanhu vakakukomberedza kunogona kuiswa muchikamu ichi. Pamusoro pekudzidziswa kwesimba, vanhu vakadaro vanofanirawo kujoina kudzidziswa kweAerobic, asi ivo vanofanirwa kudzivisa kurovedza muviri kweAerobic sekumhanya uye kusvetuka. Nekuti kudzvinyirirwa kwekubatana kwevanhu vazhinji kwakanyanya kupfuura izvo kwevanhu vakajairwa, ivo vanofanirwa kuderedza huremu hwavo pasina kukuvadza miviri yavo. Panyaya yekudya, haisi yekudya wax yekudya isina mafuta uye munyu, asi mafuta akanaka uye kudya kwemunyu. Paunenge uchidya kunze kwechikafu, iwe unofanirwa kudzivisa chikafu chakaomeswa uye chakakangwa, uye chikafu uye zvinwiwa zvinofanirwa kumiswa.

Panguva imwecheteyo, vanhu vari kungosangana kurovedza muviri vanofanirwa kuteerera kune:

1. Usagara uchitsvaga mapfupi uye nenzira yakanakisa

Shamwari dzakawanda dzinogara dzichida kuwana pfupi kuti uwane nzira yakanakisa yekuwana chinangwa chakanakira kamwechete zvachose. Asi kunyangwe muhupenyu hwedu, zvinhu zvingani zvatingawana kamwechete zvachose? Muviri wako igirazi iro rinogona kuratidzira mamiriro ehupenyu hwako hwekare. Kana iwe ukadya chikafu chemafuta, ichava mafuta. Kana iwe uine kuzorora zvishoma, muviri wako wekushanda uchadzikira. Muchokwadi, nzira yakanakisa ndeyekunamatira nayo zuva nezuva. Vanhu vese vane hutano hwakanaka kana muchimiro chakanaka hazvireve kuti ivo vakaita mitambo yazvino, asi zvavave vachiita.

2. Hove mumazuva matatu uye mambure mumazuva maviri

Rudzi urwu rwevanhu runonyanya kuremekedza zvakasimba sebasa kuti upedze, kana kuti hapana chinangwa, chisingade kuchinja chimiro cheQO. Muchokwadi, pakutanga, unogona kutanga kurovedzera muviri kuti iwewe uye uri nyore kuomerera ku (sekutamba, kutamba, etc.), uye zadzisa maminitsi makumi mana ekurovedza muviri katatu kaviri pasvondo; Ipapo iwe unogona kuwedzera simba rekushandisa zvakakodzera mushure menguva yenguva. Mukuwedzera, zviri nani kuwana chinangwa chekuita: Semuenzaniso, ini ndoda kuvaka muviri wakanaka kupfeka zvipfeko, etc. Hazvina basa kuti ndozvandifadza kana chikamu chehupenyu ndingawana kuzvipira kwenguva refu. Imi mose munoziva chokwadi, asi hamugone kuzviita. Ndinozviziva

3. Kukurira

Izere nekukurudzira uye kushingairira, mumusiyano wakapinza kumberi. Zvakanaka kuva nekukurudzirwa, asi kukurudzira kwakanyanya hakuna kukwana. Mushure mezvose, kurovedza muviri ndeye nhanho-nhanho-nhanho maitiro. Haisi iyo iyo iwe uchidzidzisa kwenguva refu panguva, zvirinani zvichave. Chimiro chemuviri mhedzisiro yekushingirira kwako kwenguva refu, kwete mhedzisiro yekurovedza muviri kamwe chete.

4. Zvakawanda zvisina chokwadi zvinangwa

Iwe unoda kurasikirwa nemafuta uye unowedzera mhasuru. Kana iwe ukaisa zvinangwa zviviri zvinopesana, hauzoita zvakanaka pakupedzisira. Kunyangwe izvo zvinangwa zvisina kukakavara, zvakakuomera iwe kuti utore zvinhu zviviri kana kupfuura panguva imwe chete, saka zviri nani kuisa chinangwa chepfupi chako pachako, wozoita chinotevera kana uchinge wapedza.
Pakupedzisira, kana iwe uchifarira kusimba kuumba, chero bedzi iwe uchigona kutanga kurovedza muviri, kunyange cycling uye kutamba kwakaringana, kuchaita zvakanaka mumuviri wako. Iyo American Sports Commission (ACE) yasvika pamhedzisiro yekuti chero bedzi iwe uchigona kuonamatira kwemwedzi mitanhatu, mitambo inogona kuve tsika yako, uye haufanire kuomerera zvakare. Saka ndinogona kuzvipa mukana wekuchinja. Kutanga, ini ndinoganhurira mwedzi mitanhatu ndichiparadzaniswa zvidiki zvidiki zvidiki: Semuenzaniso, ini ndichatonamira mumitambo yangu yandaida katatu. Mushure mekusvika pachinangwa, ini ndinogona kuzvibhadhara pachangu nekudya kwechikafu chinonaka kana zvimwe zvinhu zvaunoda.