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Kiyi yekudzoreredza Workout yako kuita sekondi yega yega kuverenga.Hurongwa chaihwo hunogona kureva nheyo dzinotevera.

■1.Dzokera kune zvakakosha

Vanhu vazhinji vajaira kupedza maawa anosvika matatu vari mujimu panguva, uye vanogona kunetseka kuti kudzora maekisesaizi avo kunozokonzera kudzikira kwesimba.Asi zvinozoitika kuti handizvo.Matanho ekusimba anogona kuchengetedzwa neasingasviki maminetsi makumi matanhatu ekurovedza muviri pachikamu, senge IFBB nyanzvi yekudzidzisa Wallis.Sezvaaishanda kuburikidza nePhD yake, aisakwanisa kurovedza muviri kaviri pasvondo.Anongoita seti imwe chete yechiitwa chega chega, asi anofanirwa kuchiita nesimba.Rimwe zuva rekurovedza muviri wepamusoro, rimwe zuva kurovedza mitezo yezasi, nguva imwe neimwe maminitsi gumi nemashanu kuti upedze, vhiki yega yega nguva yekurovedza muviri ingori maminetsi makumi matatu!Uye simba rake romuviri rave rakatsiga.

2. Zvizhinji kana zvishoma zvose zviri nani pane chinhu

Vamwe vanhu vanofunga zvisiri izvo kuti kana iwe usingakwanise kudzidzira kashanu pasvondo nguva dzose, saka haufanirwe kudzidzira zvachose.Ichi hachisi chokwadi, nekuti kudzidzira kushoma kuri nani pane kusavapo zvachose, uye pane nguva shoma yekudzidzira.

Panzvimbo pekuita zvikonzero sekuti hauna nguva yekurovedza muviri, zvirongedze muzuva rako uye ratidza sekunge izuva rebhizinesi.Iva anofambira mberi uye akanangana paunenge uchisimbisa muviri.

Zvirongwa zvekuchengetedza nguva zviri nyore uye hazviteedzere maitiro akaomarara.Chinokosha ndechekushanda.Kubudirira kunogona kuvandudzwa ne:

A. Wedzera kusimba kwekudzidzira - kupfupisa nguva yekuzorora pakati peseti, shandisa nzira dzekudzidzira dzepamusoro, uye shandisa mitoro inorema.

B. Wedzera kurudziro yepfungwa - Rangarira manyawi awakanzwa pawakatanga kuita maekisesaizi?Tsvaga nzira yekuchengeta chimwe chekuda uku chiri mhenyu, uye kuziva kuti unogona kuzviita mumaminitsi makumi matatu inokurudzira pachayo.

C. Gadzirisa purogiramu yako - Unoda kugadzirisa purogiramu yako yekurovedza muviri nguva nenguva kuti uwane migumisiro yakanakisisa.

■ Chii chinofanira kuitwa?

Takakamura muviri wedu muzvikamu zvepamusoro nepasi.Rimwe zuva takashanda pachipfuva chedu, musana, mapendekete, biceps uye triceps, uye rimwe zuva takashanda pamakumbo edu, quadriceps, biceps, mhuru uye abs.Hapana nhengo yemuviri inofanirwa kuregeredzwa, saka usapira maekisesaizi kuchengetedza nguva.Usati watanga kudzidziswa, zvakakosha kuti uongorore mashoma mashoma.

A. Teerera kune zviratidzo zvemuviri wako - kurovedza muviri hakugone kufambira mberi nekurasikirwa nekukuvara kwemuviri.Pane kudaro, kana iwe uchinzwa kuti chimwe chinhu hachina kunaka, chiratidzo chemuviri wako chekuona dambudziko uye kurigadzirisa.

B. Iva nechokwadi chehutano hwekufamba - usabvumira nguva kuti ive yakasimba uye usateerera kuhutano hwekufamba, kufamba kwose kunofanira kunge kuri pasi pekutonga.

C. Iva nechokwadi chekufamba - Edza kune huwandu hwakawanda hwekufamba kwekufamba kwega kwega.

D. Iva nechokwadi chekupora - Usaite chimwe chiitwa kusvikira boka remhasuru rapora kubva mukuneta kwekupedzisira.

■4.Nhamba yemapoka nenguva

Ita 2 kusvika ku3 seti ye8 kusvika ku12 reps yega yega yekurovedza muviri, zvichienderana nechikamu chemuviri uye kurovedza muviri.

■5.Kukurumidza kuita

Zvakakosha kuva nemafambiro anodzorwa uye akadzikama.Kungoti uri kuita nhangemutange newachi hazvireve kuti uri kumhanya kunge uri pamoto.Tevera rhythm yemasekonzi maviri ekusimudza, masekonzi mana ekudzoka, uye ita zvese nemazvo.

■6.Dzidzira kakawanda

Kuti uwane migumisiro yakanakisisa, simbisa nhengo imwe neimwe yemuviri kaviri pavhiki.Kuenzaniswa nemaitiro akajairwa ekuita maekisesaizi mana pachikamu chimwe nechimwe uye mana seti yechiitwa chega chega, nzira yaunzwa pano iri nyore uye inoshanda.Inosanganisira akati wandei makuru maekisesaizi, anokwenenzverwa nemamiriro ehunyanzvi hwekudzidzisa maitiro.