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Hazvina mhosva kuti unozvidaidza kuti wakaoma-kuwana, ectomorph, kana kungoonda, rega tikutaurire kuti hausi wega. Vazhinji vevakomana vane ganda kunze uko vari kuyedza kurongedza pane chakakomba uremu uye kuwana simba remhasuru.
Vamwe vanoti kukura kwemuviri kunowanzo tsanangurwa nemajini / DNA, zvinoreva kuti kana iwe wakazvarwa wakaonda, saka unogona kugara wakadaro nekusingaperi.
Ndine urombo kutaura, asi izvo hazvina maturo! Majini ako haana kana chaanokanganisa pahukuru hwemuviri wako uye kuti unova musuru sei. Vakatendeka vakomana vanogona kunyatso kupfeka mhasuru uye kuwedzera uremu, kunyangwe kana vaine metabolism inokurumidza. Zvinomira pachokwadi kuti varume vazhinji vakasununguka vakatarisana nematambudziko mukusimudza miviri yavo.
Asi nekutenda, mvumo uye musanganiswa weshanduro zvine chekuita nemararamiro ako, tsika dzekudya uye purogiramu yekurovedza muviri zvinogona kukubatsira parwendo rwako kuenda mukurema uye mhasuru nekukurumidza.
Iwe unongofanirwa kuswededza zvinhu zvakanaka nenzira kwayo kana iwe uchinge watove pamwe pamwe zvakati siyanei. Sei? Ngatitorei iwe kuburikidza nezvakakosha izvo varume vakaonda vanofanirwa kutevedzera kuitira kuti uwane mhasuru yakakomba.
Heano Matipi mashanu evarume vakaonda kuti vawane mhasuru
- Kukunda Kushushikana
- Idya Zvikuru
- Simudza Kurema
- Roti Rakawanda Mvura
- Kurara Zvakakwana
1. Kukunda Kushushikana
Izvo zvinoita kunge zvinonetsa kwauri izvozvi zvinogona kunge zviri zvevakomana kutanga uremu. Asi ipapo, iwe unofanirwa kutanga kumwe kunhu, handiti? Ingo pfuura uku kutya uye uzvitsvagire-zvinoita kunge zvakaoma pakutanga, asi usazombokanganwa kuona kubudirira kuri kune rimwe divi.
Panzvimbo pokubvuma kukundwa, tanga kupokana neyako ganhuriro panzvimbo. Tsvaga chako chinokurudzira ngazvidanidzire kwauri, 'ZVICHAITIKA.' Vimba neni, iwe unozonzwa kushamisika kana uchinge warova chako chekutanga chinangwa, uye wotarisa kumashure nekufambira mberi kwawakaita.
2. Idya Zvikuru
Unofanira kudya zvakawanda. Miviri yedu inoda kuwandisa macalorie kutakura mapaundi uye kukura iyo mhasuru. Tanga nekuwedzera mazana mashanu emakoriyori pane chako chikafu chezuva nezuva, uye ramba uchidaro kusvikira wagutsikana nekurema kwako. Chikafu chakadai senyama dzakaonda uye macalorie-dense zvinopa mhinduro dzakanakisa.
3. Simudza Kurema
Kuti uve musimudziro yakakwana yemhasuru, zvinosungirwa kusimudza zvirema zvinorema zvekumisa pamberi kana pa6 kusvika pa12 reps paseti. Kuti tsandanyama dzepachipfuva chako dziwande, edza 3-5 seti yebhenji-dhinda kuti unangise mapoka emhasuru emuviri wako. Uye kune ako quadriceps, enda ne squats.
4. Roti Yakawedzera Mvura
Pane imwe nzira: Dzidza kuda uye kunwa mvura yakawanda. Unogona kusaziva asi mvura inogadzira 70 muzana yemhasuru dzako. Saka hapana chinhu chinonzwisisika kupfuura mvura kana zvasvika pakuvaka iyo hombe uye yakasimba mhasuru. Inwa, zvirinani, ingangoita galoni remvura zuva rega rega.
5. Kurara Zvakakwana
Usaregeredza simba risinganzwisisike rekurara. Sezvo ichirara, muviri wako unozvigadzirisa pachawo kubva kunetseka kwese kunouya kubva pakuekisesaiza. Zvimwe zvesainzi, huropi hwepituitary gland inoburitsa mahormone ekukura isu takarara izvi, mukudzoka, kutyaira mhasuru nekukura. Kuti uwane zvakanakisa maererano nehuremu nesimba, tarisa kwemaawa manomwe ekurara manheru ega ega.
Pakupedzisira, Iyo Skinny Guys 'Kurema Kudzidziswa Nhungamiro
Kuva mukomana akaonda, kana iwe uchinge wawana zvekutanga izvozvi uye izvozvi iwe uchida kuwana mhasuru, zvinove zvakakosha kuita huremu kudzidzisa chikamu chakakura chehutongi hwako.
Hapana kudikanwa kwekuve garo ratji yeiyo. Kutsvaga kwemamwe akanaka maminetsi makumi mashanu nemashanu kusvika paawa rimwe chikamu chimwe nechimwe chakakwana. Pazasi, ndezvekuita kwese kurovedza muviri katatu pasvondo uye iwe unogona kunamatira pane izvo nekuita zvinotevera kurovedza mumaseti e1 kusvika ku3 kwe8 kusvika ku12 reps:
- Squats
- Bench wokudhinda
- Bent pamusoro pemitsara
- Bicep curls
- Kunyepa triceps yekuwedzera
- Mhuru simudza
Saka, ikozvino zvinofanirwa kuve pachena kuti vatete vakomana vanogona sei kuwana mhasuru zvakare. Ivo vangabvarurwa sei, vane maoko mahombe uye vanorova. Ingodya kudya kwakanaka, kurara zvakanaka uye kushandira kunze nguva dzose.
Goverana rwendo rwako rwekuvaka mhasuru nesu nekudonhedza mhinduro pazasi. Kana iwe uine chero mazano kwatiri, inzwa wakasununguka kuunza izvo zvakare.
