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Ko maoko akasvetuka ekumusoro anoita kuti unzwe uchizvifunga here? Iwe hauna kugadzikana pakuratidza ruoko rwako mafuta? Arms ndiyo imwe yenzvimbo mumuviri iyo zvakare ine mafuta asingadiwe ayo vanhu vazhinji vanotambura nawo. Maoko anowana mafuta kana iwe ukawedzera uremu nekudya chikafu chine mafuta chakazara macalorie.
Vanhu vanowanzo wedzera hura muzvidya, mudumbu nemuchiuno asi mazhinji acho anowedzerawo mamwe mafuta mumawoko. Kana mhando yemuviri wako ichida kuisa huremu mumaoko, saka unobva wawedzera huremu munzvimbo iyoyo.
Kudya shuga yakawandisa uye zviyo zvakanatswa senge zvinhu zvakabikwa, chingwa chena uye pasta chena zvinowedzera macalorie mumuviri. Zvirinyore kurovedza muviri uye chikafu chakaringana-chinosanganisira zvikamu zveprotein yakaonda, miriwo uye zviyo zvakakwana zvinotsigira hutano hwemuviri uye musimba kukura.
Kune mamwe ekumusoro ekurovedza muviri ayo anobatsira kudzoreredza kumwe kusimba kwemhasuru. Saka, verenga kuti uzive zvakawanda nezvenzira gumi dzekurasikirwa nepamusoro ruoko mafuta nekuita izvi zviitwa.
1. Bicep Curls
Imwe yedzakareruka nzira dzekurasikirwa nepamusoro ruoko mafuta ndeyekuisa mamwe bicep curls mune yako yekujaira maitiro. Iwe unogona kutora dumbbells, ayo achabvisa akasindimara ruoko mafuta. Zvakare, kana iwe usiri kuda kutora dumbbells, unogona kuenda kunorema kudzidziswa.
2. Bulk Yako Protein Inodya
Kuwedzera mamwe mapuroteni mukudya kwako kuchasimudza mhasuru dzako dzemaoko nekukurumidza. Kuisa pamapuroteni kunowedzera mhasuru synthesis ne25 muzana, zvinoreva kuti unogona kuvaka mhasuru dzakasimba nekukurumidza. Kutanga kusanganisa mapuroteni chikafu mune chako chikafu!
3. Ita Iyo Dip
Unoda kuwana maoko akatsamira nekukurumidza? Edza kuita madhiri kumba. Unogona kuzviita nerubatsiro rwechigaro kana bhawa rakaenzana futi. Kukotamisa magokora ako paunenge uchiita kurovedza muviri hakungobatsire kuvaka matiki akasimba, asi zvakare kunotsanangudza tsandanyama dzako dzepectoral.
4. Lat Pulldown Kuekisesaiza
Iyo yakagara lat pulldown ndeimwe yeakanakisa kurovedza muviri kwekutonesa iwo ekumusoro maoko. Uchishandisa muchina wekusimudzira pamwe nerubatsiro rwemaoko ako unoisa maoko ako uye chiitiko ichi chichavaka mabiceps ako nekukurumidza. Izvo zvakare zvichasimbisa uye nekutaurisa mapendekete ako, izvo zvinoita kuti maoko ako aonekwe akaonda.
5. Muto weGrapefruit
Kutsvagisa kunoti kuwedzera mamwe mazambiringa mazambiringa kune zvaunogara uchiita kunoderedza ruoko rwako mafuta nekukurumidza. Kunwa hafu yekapu yemuto wemazambiringa usati wadya kunobatsira kudzikisa huremu neBMI. Nekudaro, mune chero chikamu chemuviri chine mafuta ekuwedzera, ingonwa girazi remuto wemazambiringa.
6. MaCardio Exercises
Cardio kurovedza muviri ndeimwe yeanoshanda ekurovedza muviri kana zvasvika pakudurura mafuta. Cardio kurovedza muviri ichakubatsira iwe kubvisa akasindimara emaoko mafuta. Saka, kana iwe uchida kutaura maoko ako uye kumusoro muviri, cardio kurovedza muviri ndiyo yakanyanya kunaka sarudzo.
7. Kusundira-kumusoro
Push-ups zvakanaka chaizvo mukubvisa akaomarara ruoko mafuta nekuti mhasuru mhasuru nemaoko zvinogara zvichishanda kupisa mafuta. Iyo ndeimwe yezvakakosha asi inoshanda inofamba yesimba uye mamiriro. Ichi chiitwa chinodzidzisa mhasuru mubhokisi rako, mapendekete, triceps uye abs.
8. Tricep Mashini
Tricep anodhindisa ndeimwe yakakosha kurovedza muviri iyo inobatsira kubvisa yakasindimara kumashure-kwe-ruoko ruoko. Ichi chiitwa chinoita toni uye sungisa ruoko ruoko nekukurumidza. Iwe unogona kuita ichi chiitwa mune chigaro chekugara kana munzvimbo yakamira zvakare.
9. Kuramba Kudzidziswa
Kuramba kudzidziswa kunovhara kusimudza huremu uye uremu hwemuviri kurovedza muviri. Uku kudzidziswa kunoshanda kwazvo mukubvisa mafuta akasindimara nekukurumidza. Kuramba kudzidziswa hakungopise iwo akawandisa mafuta mumaoko asiwo matonho emuviri wako.
10. Tanga Pakutanga
Kutanga zuva rako mangwanani-ngwanani nekuita yako yekurovedza muviri kunochengetedza muviri wako kutsva futi, sezvo zvichive nyore kuti muviri uchinjike kune zvakajairwa. Saka, kana iwe uchida kubvisa akasindimara mafuta kubva mumaoko, tanga yako yekurovedza maitiro maitiro kutanga.
Goverana ichi chinyorwa!
Kana iwe waifarira kuverenga chinyorwa ichi, chigovana nehama dzako dzepedyo.
10 Superfoods Kudya usati waita Workout
