Iwe uri munhu ari munzira yekuwana mhasuru uye kuwana chimiro chakakwana? Ungade here kudzidza kugadzira tsandanyama dzinenge maoko-pamusoro? Kunyangwe iri nguva yako yekutanga seanosimudza uremu kana wanga uchisimudza kwemakore ikozvino gwara iri rinokupa mamwe anongedzo anongedza ekuti ungafamba sei zvakanaka nezvekuvaka tsandanyama.
Tsandanyama mhasuru ndechimwe chezvinhu zvinonyanya kufarirwa nevarume nevakadzi. Kukura kwetsandanyama kunofambidzana nekuwedzera simba remuviri uye kushanda, metabolism inowedzera, kushanda mumitambo, agility uye kuenzanisa kunovandudzwa. Uye zvakare, inobatsira kuhutano hwepfungwa nekuti inowedzera kuzvivimba ichideredza zviratidzo zvekuora mwoyo uye kufunganya.
Kukosha Kwehutano Maitiro Ekuvaka Tsandanyama Tag MuRwendo Rwekusimba
Mugwaro iri, iwe uchawana izvo zvekutanga nekuda kwekuti ndizvo - izvo zvinongedzo zvekutanga kune chero munhu uye wese - murwi wemitambo yekurovedza muviri uye mutsva mutsva! Zvakanaka, pasina imwezve ado, heino nhungamiro yekuti ungada kuzviita sei; magadzirirwo aungaite tsandanyama pasina kuisa hupenyu hwako pamutsetse chero nguva.
1) Kuisa Zvinangwa Zvakajeka Zvekuvaka Tsandanyama
Kutanga kwakanaka kune chero chirongwa chine chinangwa chekuvaka tsandanyama chinoda mutengi pamwe chete nemudzidzisi kuti aise seti yakanaka yezvinangwa zvinogoneka uye zvinangwa. Pasinei nechinangwa chekusimba chesarudzo yako - kuwana tsandanyama, kusimba, kana kuwana chimiro chemuviri chiri nani - tsanangudzo yechinangwa yakakosha.
- Tsanangura zvinangwa zvako: Zvakakosha kuti iwe uzive zvaunoda kuzadzisa, semuenzaniso iwe unovavarira kuwana 10 mapaundi. Izvi zvinofanirwa kuitwa kuseta benchmark yekuti iwe uwane.
- Isa zvinangwa zvinoyerwa: Panzvimbo yezvinangwa zvisina kujeka senge nhamba yekudzokorora kana huwandu hwehuremu hunofanira kushandiswa, zvinokurudzirwa kuita zvinangwa zvinoyerwa senge masendimita kuti awane kana mapaundi kuti asimudzwe.
2) Basa rekudya kunovaka muviri mukusimudzira tsandanyama
Kuumbwa kwetsandanyama hakusi kungoita maitiro ehurumende yekurovedza muviri asiwo kunoenderana nekudya. Mapuroteni, makabhohaidhiretsi uye mafuta ane hutano ndiwo akakosha ekudya kwekudya kunoshaya simba rekuvaka tsandanyama.
- Mapuroteni: Mapuroteni akakosha kwazvo mumuviri kunyanya pakukura kwetsandanyama uye kusimba. Isa huwandu hwakakwana hwemapuroteni emhando yepamusoro mukudya kwako kuti uzadzise zvinodiwa nemuviri wako.
- Carbohydrate: Carbs anobatsira pakupa glycogen iyo yakakosha pakupa simba gym sesheni, iyo yakakosha mukuvaka tsandanyama.
- Mafuta ane hutano: Mafuta anobatsira kugonesa kugadzirwa kwehomoni kupora uye anobatanidzwa mumabasa mazhinji ane chekuita nekukura kwemhasuru. Batanidza mafuta ane hutano.
3) Kugadzira Chirongwa Chako Chekudzidzisa:
Kuti udzivise njodzi yekukuvara kwakakomba zvakakosha kuve nehurongwa hwakanaka hwekuita maekisesaizi. Simba rekudzidziswa pamwe nekudzidziswa kwemoyo inobvumira kuvakwa kwemhasuru uku uchichengetedza hutano hwemoyo.
- Resistance training: Kudzidzira uremu kunopa uku kukakavara kwemakanika uye kukuvadzwa kwemhasuru kuburitsa kukura kwakawanda. Tora chikamu mukufambira mberi kuramba kudzidziswa pane yakakurudzirwa frequency, kusimba, uye vhoriyamu.
- Cardiovascular exercise: Kupfuurirazve, tora chikamu mumitambo yeCardio senge HIIT kana zvine mwero kusimba aerobic kurovedza muviri kubatsira kuvaka tsandanyama uchivandudza kutsungirira.
4) Kubatanidza Mindfulness
Pamusoro pekukurudzira kudzidziswa kwehuremu pakuvaka tsandanyama, WellHealth inopa vatengi matipi ekuti ungadzidzira sei kungwarira pakuvandudza mhedzisiro. Ongororo dzinoverengeka dzakaratidza kuti kurovedza muviri kunokanganisa kushushikana, kuisa pfungwa uye kuita maekisesaizi.
- Kuderedza kushushikana: Lower stress hormone levels inosimudzira mhasuru kukura uye mhasuru kupora mushure mekudzidziswa. Kufunga kunoderedza kushushikana kunoonekwa.
- Kuvandudza kutarisa: Mibairo iri nani yekurovedza muviri inouya kubva mukuwedzera kutarisisa kwepfungwa uye kuisa pfungwa kunobva mukurovedza pfungwa.
5) Kukosha Kwekuzorora
Kurara chinhu chakakosha kuitira kurwisa kushushikana kwepurogiramu yekudzidzira iyo inoreva kukurudzira misumbu kukura. Protein synthesis inonyanya kushanda panguva yekuzorora apo tsandanyama dziri kupora uye kuvaka matishu.
- Kugadzirisa tsandanyama: Tsandanyama dzinodawo kuzorora kuitira kuti masero akwanise kupora uye kugadzira tsandanyama dzakawanda kutsiva dzasakara.
6) Kuramba Wakasimba
Kuwana saizi nehukuru harisi basa riri nyore, uye zvinoda kuzvipira kwakawanda uye kutsunga maererano nekuti munhu anoshanda kakawanda sei. Zvekare, kushingirira kwakakosha zvakanyanya zvisinei nedanho rekukurudzira kuenda kunodzidziswa uye kutevedzera chirongwa chekudya.
- Kuzvipira kune yako tsika: Zvakakosha kuomerera kuhurumende yako yekurovedza muviri zvisinei nemazinga ekukurudzira kuratidza kugara uchivandudza.
- Zvishoma zvebasa: Inogara ichishanda kana ukaisa basa - uye izvi zvinoreva kuti hapana kuedza kunotambiswa, zvisinei kana zvisingaonekwe.
7) Yakakodzera Fomu uye Technique
Chimiro chakakodzera uye maitiro zvakakosha pakudzivirira kukuvara uye kuwedzera kukura kwemhasuru. Tevedza aya matipi kuti uve nechokwadi chefomu yakakodzera panguva yako yekurovedza muviri:
- Chengetedza chimiro chakagadzikana: Chengetedza muviri wako wakagadzikana uye wakarongeka panguva yese yekuita.
- Batanidza core yako: Batanidza tsandanyama dzako dzepakati kutsigira musana wako uye kudzivirira majoini ako.
- Shandisa fomu rakakodzera: Tarisa pakushandisa fomu rakakodzera pachiitwa chega chega. Dzivisa kushandisa kukurumidza kana nzira dzekubiridzira.
8) Tarisa Kufambira Mberi Kwako
Nyora zviitiko uye zvakabudirira mukushanda, kudya, uye zvimwe zvinhu zvakawanda zuva nezuva. Ita shuwa kuti unoshandisa pepa rekutevera regi kana kutarisisa mafambiro ako kuburikidza neapp kana notebook uchishandisa khalenda yekusimba. tsanangura chiripo pa e maererano nezvavari kuwana kana zvavari kushaya kubva pamazano awakavatsanangurira.
Dzivisa Izvi Zvikanganiso Zvakajairika
Kuti uwedzere kushanda kweWellhealth Muscle Building process kana chirongwa, munhu haafaniri kuita zvikanganiso zvinotevera. Izvi zvikanganiso zvinomisa mhasuru kuwana uye kazhinji zvinokonzeresa nyaya mumhasuru yekuwana maitiro.
- Wana Ruzivo Rwakakodzera: Usangovimba nesocial media asi tsvaga ruzivo rwakakwana kubva kune vaunoshanda navo kana varairidzi kudzivirira zvakaipa.
- Dzivisa Kushandisa Supplements: Mapuroteni ekuwedzera haisi sarudzo yakanaka yekuwana tsandanyama muvanhu vasingashande. Zvine hungwaru kusarudza zvekudya zvinovaka zvine hutano zvekutsiva mapuroteni uye zvimwe zvinovaka muviri zvakakosha. Iyo ipfungwa isiriyo iyo vazhinji vanoda kusimba vane iyo yekuwedzera inogona kutsiva chikafu asi haigone, chaunoda mumuviri wako chikafu chakazara chekudya chinodiwa pakukura.
- Chengetedza Chimiro Chakanaka: Chinhu chimwe chinofanira kucherechedzwa kana uchiita maekisesaizi ndechekuti munhu anofanira kunge achinyatsoda pakuisa muviri wake kuitira kuti ave nekwakanaka postural alignment kuti achengetedze chero rudzi rwekukuvara uye kuwana mhedzisiro chaiyo.
- Vandudza Flexibility: Nhamburiko dzinofanira kuitwa kuwedzera kuchinjika kwemhasuru dzekushanda kuti uwedzere kubatana kwekufamba uye kuderedza njodzi dzekukuvara.
- Kudzivisa kuneta: Chinangwa chemazuva ekuzorora ndechekudzivirira nyaya dzekuwedzeredza, kufinhwa, kusaita zvakanaka, kukuvara uye kurwara.
Inowanzo bvunzwa Mibvunzo
Mubvunzo: Kwakakosha Sei uye Kunoshanda Kutenderera Kwekuita Basa?
Ipfungwa yakanakawo kusiyanisa nekuti zvinofinha kuita maekisesaizi mamwe chete, tisingarevi nyaya yekuti kuchinja kazhinji kunodzivirira nzvimbo yekusimba uye tsandanyama dzinodawo zvakasiyana. Izvo zvinodikanwa kuti ubatanidze akati wandei marudzi ekurovedza muviri, kushandura huwandu hweseti uye kudzokorora, uye kushandisa zvinhu zvakadai sesimba uye hypertrophy zvikamu.
Mubvunzo: Chii chinonzi Compound Movements?
Semuyenzaniso, maekisesaizi senge squat, deadlift, bhenji press, pakati pezvimwe, dhonza zvinopfuura tsandanyama imwe mukurovedza muviri kunoreva kuti munhu anotanga kukonzeresa tsandanyama uye kukurumidza kukura kwemhasuru.
Mubvunzo: Sei Kuzorora Kwakakosha?
Kudzidzira kunobatsira mukudonhedza kwemhasuru tishu uyezve ivo vanoda imwe nguva yekuzorora mushure mekuita mamwe maekisesaizi ane simba. Ita mhasuru dzakafanana muzvikamu zviviri zvakatevedzana zvekurovedza muviri zvingangoita maawa 48-72 padivi pechirongwa chekudzidzira uye sanganisira maekisesaizi seyoga kana kumwe kurovedzera kwe cardio mushure mechikamu chekurovedza muviri kubatsira kubuda kweropa kumamhasuru uye zvakare kuderedza kurwadza kwetsandanyama.
Mubvunzo: Sei Tichida Maawa Masere ekurara?
Nhamba yakakodzera yemaawa ekurara iwe yaunofanirwa kunge uchiwana ndeyekutenderera maawa 7-9 husiku hwega hwega kuti ubvumire muviri wako kuti ushande zvakanaka. Mahomoni haagone kuburitswa kana munhu akamuka nekuti kurara kwakakosha kunyanya pakuburitswa kwemahomoni ekukura ayo akakosha pakugadziriswa kwetsandanyama uye kumwe kugadzirisa kwemuviri.
Tora Kure
Nhasi, vanhu vari kutanga kuona kuti kusimba kunopa kukura kwakanaka kwenhamba yevatengi, iri kuramba ichinyanya kukosha kushandisa nguva nemari pairi. Kuchinja kwehunhu uku kuri kukwezva makambani mazhinji kuunza zvigadzirwa zvitsva uye matekiniki mumusika.
Zvose mune zvose, kuvaka mhasuru inzira inoda kuwirirana, ruzivo rwakakodzera, uye kukwanisa kuchinja chimwe chinhu kana chisingaiti. Shandisa aya matipi ane chekuita nekuwana mhasuru, uye kuchengetedza maekisesaizi ako, kudya uye zvirongwa zvekuzorora zvakanaka.
Kana zvikaitwa nemazvo, shanduko inogona kuitika pamatanho akawanda apo muviri, pamwe nehutano uye kugara zvakanaka, zvinogona kukanganiswa. Zvisundidzire zvakanyanya, ita shuwa kuti unoramba uchikurudzirwa uye uchiona kuwana mune hutano, hunogara kwenguva refu mhasuru yekuwedzera.
Uyewo Verenga: Gastroenteritis (Mudumbu Flu): Zviratidzo, Mishonga uye Kurapwa