Chikamu.1
Kuve nechokoreti-seight-pack abs ndicho chinangwa chekupedzisira chevazhinji nyanzvi dzekusimba.Mugwagwa unovhiringidza uye wakareba.Panguva yechiitwa ichi, haufanirwe kungoomerera pazviri, asi zvakare teerera kune zvimwe zvinhu, kuti iwe ugone pakupedzisira kuwana chokoreti abs!
Chii chandinofanira kucherekedza kana ndichirovedza mamhasuru emudumbu?
1
Nyatsoteerera kuwanda kwekudzidziswa, usadzidzise zuva rega rega
Chero bedzi mhasuru dzemudumbu dzichigona kugara dzichikurudzirwa, iyo mhasuru yekudzidzisa maitiro ichave yakanaka kwazvo.Hapana chikonzero chekurovedza muviri zuva nezuva.Unogonadzidzisa mamwe mazuva ese, kuitira kuti mhasuru dzemudumbu dzive nenguva yakakwana yekuzorora uye inogona kukura zviri nani.
2
Kusimba kunofanira kuva zvishoma nezvishoma
Pakutanga kwemudumbu musimba kurovedza muviri, zvisinei nhamba yemapoka kana nhamba yenguva, inofanira kunge iri kuwedzera zvishoma nezvishoma mukutenderera, pane kuwedzera kukuru munguva imwe chete, iyo iri nyore kukuvadza muviri, zvakafanana. inoshanda kune dzimwe nhengo dzemuviri.
3
Tora nguva yekuita imwe chete
Kazhinji kutaura, nguva yega yega mudumbu tsandanyama kurovedza muviri ndeye 20-30 maminetsi, uye iwe unogona kusarudza kuzviita mushure mekupera kwekudzidziswa aerobic kana mushure mekupera kweboka guru remamhasuru kudzidziswa.Vadzidzisi vanoda kusimbaradza tsandanyama dzavo dzemudumbu nekukurumidza vanogona kutora nguva vari voga kuti vanyatsodzidziswa.
4
Hunhu huri nani pane huwandu
Vamwe vanhu vanoisa nhamba yakatarwa uye nhamba yemaseti ivo pachavo, uye mafambiro avo anotanga kuve asina kujairika pavanoneta mumatanho ekupedzisira.Kutaura zvazviri, mwero wekufamba wakakosha zvakanyanya kupfuura huwandu.
Kana iwe ukasateerera kune kunaka kwezviitwa, saka iwe unongoteedzera kuwanda uye kumhanya kwechiitwa, kunyangwe iwe ukaita zvakawanda, mhedzisiro yacho inokanganisika.Mafambiro emhando yepamusoro anoda mhasuru dzemudumbu kuti dzichengetedze kushushikana mukati memaitiro ese.
5
Wedzera kusimba zvakakodzera
Paunenge uchiita maekisesaizi emhasuru dzemudumbu, unogona kuwedzera huremu, huwandu hwemapoka, nhamba yemapoka, kana kupfupisa nguva yekuzorora pakati pemapoka kana muviri uchienderana nemamiriro ezvinhu aya ekurovedza muviri, uye kuita maekisesaizi anorema emudumbu mhasuru kudzivirira dumbu. tsandanyama kubva kugadzirisa.
6
Kudzidziswa kunofanira kunge kwakazara
Paunenge uchiita maekisesaizi emhasuru dzemudumbu, usangodzidzisa chikamu chetsandanyama dzemudumbu.Ndiyo mitsipa yepamusoro nechepazasi yemudumbu yakadai serectus abdominis, kunze kwekunze, mukati maobliques, uye transversus abdominis.Iyo mhasuru dzepamusoro uye dzakadzika dzinofanirwa kudzidziswa kuitira kuti tsandanyama dzemudumbu dzinoitwa dzive dzakanaka uye dzakakwana.
7
Zviitwa zvekudziya-up hazvigone kuregererwa
Muchokwadi, zvisinei kuti imhando ipi yekurovedza muviri, iwe unofanirwa kuita zvakakwana zvekudziya-up maekisesaizi.Kudziya hakungobatsiri chete kudzivirira kuomarara kwemhasuru, asiwo kuita kuti tsandanyama dzifambe nekukurumidza uye kupinda mumamiriro ekurovedza muviri, zvichiita kuti kurovedza muviri kuve nani.
8
Balanced diet
Panguva yekurovedza tsandanyama dzemudumbu, dzivisa zvakakangwa, zvakakora, uye doro;dzivisa kudya zvakanyanya, idya michero yakawanda nemiriwo, zvokudya zvakapfuma muprotein uye fiber, kuti uve nechokwadi chekudya kwakakwana, zvakafanana zvinoshanda kune dzimwe nhengo dzemuviri.
9
Vanhu vakafuta vanorayirwa kuti vaderedze mafuta kutanga
Kana iwe wakafuta, mafuta akawandisa ari mudumbu mako anovhara mhasuru dzako dzemudumbu.Semuyenzaniso, tsandanyama dze sumo wrestlers dzakanyanya kuvandudzwa kupfuura munhuwo zvake, asi hadzionekwe nekuda kwehuwandu hwemafuta.Pamusoro pezvo, kana uine mafuta akawandisa emudumbu, unenge wakatakura huremu hwakawandisa, uye ungasakwanisa kudzidzisa tsandanyama dzemudumbu.
Naizvozvo, vanhu vane mafuta akawandisa emudumbu vanofanirwa kuita aerobic exercise kuti vabvise mafuta emudumbu akawandisa vasati vatanga maekisesaizi emudumbu, kana zvese zviri zviviri.Uyu anonzi munhu anorema, chiyero ndechekuti huwandu hwemafuta emuviri hwakakwira kupfuura 15%, rudzi urwu rwemafuta ruchavhara tsandanyama dzemudumbu dzakadzidziswa, saka unofanirwa kurasikirwa nemafuta usati wadzidzisa tsandanyama dzemudumbu.
Mushure mekuverenga chinyorwa ichi, wawana ruzivo urwu?
