Kuve nekutsanangura makona kwakakosha kune chero munhu anoda kuchengetedza yakaenzana uye symmetrical chimiro chemuviri.Izvo hazvingokwidzi kunaka kwemuviri chete asi zvakare zvinoratidza mwero wepamusoro wekusimba uye chirango.Kunyangwe iwe uri nyanzvi yemumhanyi, muvaki wemuviri, kana kungoda kuvandudza chitarisiko chako chose, kuve nemakona akatsanangurwa kunofanirwa kuve kwekutanga.
Imwe yenzvimbo huru dzekutevera dzakatsanangurwa makona imhasuru dzako dzedumbu.Iyo inoshuvira six-pack ndiyo muenzaniso wedumbu rakacheneruka.Kuita izvi kunoda musanganiswa wekudya kwakasimba uye maekisesaizi akananga anosimbisa mhasuru dzako dzepakati.Mapuranga, sit-ups, uye kusimudza makumbo mimwe mienzaniso yezviitwa zvinobatsira kuveza tsandanyama dzako dzemudumbu uye kugadzira makona akatsanangurwa.
Imwe nzvimbo iyo makona akajeka anoita basa rinokosha mafudzi.Yakafara, mapendekete akacheneswa anopa kunyengera kwechiuno chidiki, achigadzira chimiro chepamusoro chepamusoro.Kutsikirira mafudzi, kusimudza kwemashure, uye mitsara yakatwasuka mamwe maekisesaizi anonangana nemhasuru dzemafudzi uye anobatsira kugadzira makona akatsanangurwa.Pamusoro pezvo, kubatanidza maekisesaizi anosimbisa mhasuru dzako dzekumusoro kumashure, semitsara uye kudhonza-ups, zvinogona kuwedzera kusimbisa makona epafudzi rako nekuvandudza chimiro chako chose.
Makona chaiwo haangogumiri kumhasuru dzedumbu nedzemapfudzi.Zvinogonawo kuwanikwa mune dzimwe nzvimbo dzakasiyana dzemuviri, senge maoko nemakumbo.Yakavezwa biceps uye triceps inogadzira chitarisiko chinotaridzika, kunyanya kana ichichinjika, ichiratidza makona akatsanangurwa uye kupatsanurwa kwemhasuru.Arm curls, tricep dips, uye push-ups ese mienzaniso yemaekisesaizi anogona kubatsira toni idzi tsandanyama uye kuzadzisa kona yaunoda.
Saizvozvowo, makona akacheneswa emakumbo anobatsira pakuonekwa kwemitambo yose.Kudzidzira senge squats, mapapu, uye mhuru inosimudza inogona kubatsira kuridza quadriceps yako, hamstrings, uye mhuru dzemhuru, kugadzira tsananguro uye tsananguro yemhasuru.Kurovedzera muviri kwepasi hakungonatsiridza kukwezva, asiwo kunowedzera simba rekushanda uye kufamba.
Kuti uwane makona akatsanangurwa pane chero boka remhasuru, zvakakosha kuti uteedzere zvakatenderedza kugwinya muitiro unosanganisira kuramba kudzidziswa uye kurovedza mwoyo.Resistance kudzidziswa kunobatsira kusimbisa mhasuru uye kugadzira iwo angles, nepo zvemoyo kurovedza muviri kunobatsira kupisa mafuta akawandisa uye kunatsiridza tsananguro yemhasuru.
Pamusoro pekuita maekisesaizi, kudya kunovaka muviri kunoitawo basa rakakosha pakuwana makona akajeka.Chikafu chakakwana chine mapuroteni akakwana, makabhohaidhiretsi, uye mafuta ane hutano anopa chikafu chinodiwa pakukura kwetsandanyama nekugadzirisa.Zvakakosha kuchengetedza caloric chiyero kuti uve nechokwadi chekuti muviri wako uri kuwana simba rakakwana rekutsigira maekisesaizi, asi kwete kukonzera kuwandisa kwemafuta emuviri.
Zvese mune zvese, kuve nemakona akajeka hunhu hunodiwa kune chero munhu anotarisa kuvandudza muviri wavo.Zvingave mhasuru dzako dzemudumbu, mapendekete, maoko, kana makumbo, musanganiswa wekurovedza muviri kwakanangwa, kudya kwakakodzera, uye kuzvipira kune yakanyatso kutenderedzwa kugwinya ndizvo zvakakosha.Nepo kuwana ma angles akatsanangurwa kunogona kutora nguva uye kushanda nesimba, mubairo mukuvandudzwa kweaesthetics uye hutano hwese hwakakodzera.Saka tanga kubatanidza maekisesaizi anonangana nemapoka emhasuru uye kumbundira rwendo rwekuzadzisa iwo makona akatsanangurwa.
Nguva yekutumira: Oct-21-2023