Kupfupi uye nyore mashizha
Wakavimbisa here gore idzva, iro muna 2021 richazotanga kutamba mitambo? Asi kuzadzisa vimbiso iyi zvakare vakazove zvisiri nyore, segore rega rega. Zvaive zvakakodzera kuzorora pazororo, uye zvino hapana nguva pamutambo.
Kwete hazvo kuti ushandise pabasa kweanopfuura anopfuura awa. Sarudza kupfupi worktouts kwemaminitsi gumi. Usatorere kuzvishandisa. Heano mamwe maficha ekunyorera aine zvirongwa zvakagadzirirwa-zvakagadzirira. Dhawunirodha chero ipi yazvo, pfeka nguo dzakagadzikana, dzosera yako yaunofarira TV yakatevedzana uye inotanga kuita!
Zvinomwe.
Yakaoma yakaoma, iyo ichangoda maminetsi manomwe chete. Asi iyo yese 12 yekurovedza muviri inopinda. Imwe neimwe iri kumhanya makumi matatu masekondi. Pakati pekurovedza muviri kune zvipfupi zvipfupi kwemasekondi gumi. Kana iwe ukawana imwezve nguva, mhanya iyo yakasara yeiyo Workout.
Kutenda kune manhamba uye zviyeuchidzo iwe zvive nyore kuita zuva nezuva. Chishandiso chaunogona kunakidzwa nemahara kana kutenga kunyoreswa uye sarudza yakasiyana siyana.
Cardio, Viit neAerobicsKana imwe mhando yeastout haina kukwana, wobva watora iyi application. Iyo ine mapurogiramu mana: Yakakwirira-yakanyanya nguva yekudzidzira, Cardio, kusvetuka uye kuraira uye kurovedza muviri kune vanhu vane maronda emajoini kana kukuvara.
Iwe unogona kusarudza kurovedza muviri kunze kwema 90 sarudzo, simudza iyo nguva yekugadzira uye nhandaro. Kudzidziswa kwakapfupika kunogara maminitsi mashanu chete. Pakupera, chikumbiro chacho chinenge chiverengere macalories mangani iwe.
8Kubwirwa.
Muchishandiso ichi, yakakwirira-yakanyanya kudzidziswa kudzidziswa kwemamhanyi epamberi anounganidzwa. Asi kunyangwe ivo havawanzo kuve nenguva yakakwana yemakirasi marefu, saka kune kudzidziswa pfupi kubva pamashanu kusvika makumi maviri emaminetsi.
Panguva ino, iwe uchazorora mushure mekurovedza muviri, zvishoma pendi pendi application. Kune akawanda mapuripiro emidziyo inobatsira yekudya kwakasiyana.
Kudzidziswa Kwezuva NezuvaKune zvinopfuura zana ekurovedza muviri muApendix. Iko kudzidziswa kwemapoka akanyanya tsandanyama, ivo vanopedzisira vashanu kusvika gumi maminitsi. Uye iyo application inopa kudzidziswa zvisina kurongeka kune ese tsandanyama kamwechete. Izvo zvishoma zvishoma: kubva pamaminitsi gumi kusvika makumi matatu. MuChirungu chakazara, sarudzo yekurovedza muviri ndeye, ivo vanowedzerwa kumashura nevarume, Pilates uye kutambanudza, uye kunewo mukana wekutambisa mazvinongedzo.
Dzidzo mapuranga
Edza kuita bara kana iwe usina kukodzera kune zvakanyanyisa kushanda. Uku kurovedza muviri hakusi nyore kudaro, sezvazvinoita. Kunyanya kuitika, iwe hauzokwanisi pakarepo limlane mubhari refu kupfuura makumi matatu. Iyo Appendix ine makirasi matatu avanhu vane akasiyana kudzidziswa kwemuviri. Iyo nguva yekushanda inowedzera zvishoma nezvishoma. Izvo zvine marudzi akati wandei emapuranga ematanho ese ekuoma.
Yoga yeVatambi
Aya makirasi ekupedzisira maminitsi manomwe uye ane gumi nemaviri ekurovedza muviri, chimwe nechimwe chacho chinoda kuitwa chete masekondi makumi matatu chete. Kudzidziswa pano hakuna kushanda, nekuti iyo Yoga.
Iyo Appendix ine mana yakaoma: Yoga yeVatanga, mangwanani, manheru uye Yoga kuti uremu. Nokukurumidza mushure mekurodha, chete yekutanga yakaoma inowanikwa. Kuti uvhure zororo, iwe unofanirwa kuita mazuva ese uye kuchengetedza! Kana ingotenga izvi kurovedzwa.
Twine mumazuva makumi matatu
Kunyatsoita kwekushandisa zviitwa zvekutambanudza. Pano, zvakare, pane matatu maitiro matatu emazinga akasiyana ekugadzirira uye akawanda maekisesaizi. Unogona kuunganidza kuoma kwako. Kudzidziswa kunogara maminetsi gumi chete. Ivo vachabatsirwa, kunyangwe iwe ukasaronga kugara pamapatya. Maekisesaizi anozobatsira kugadzirira kumwe kudzidziswa uye kubvisa marwadzo emutsipa.
Uchiri kuverenga pamusoro wenyaya