Kazhinji, kunzwa kuneta kana kushaya simba mushure mekuita kurovedza muviri kwakasimba kana mamwe mabasa emuviri akabatikana haisi nyaya yekufunganya. Nekudaro, kana iwe uchiwanzonyunyuta nezve kufema kana kushaya simba mushure mekuita zviitwa zvako zvezuva nezuva, zvakakosha kuti utore danho nekukasika. Kutungamira hupenyu hwekugara, kushushikana zvakanyanya uye mamwe maitiro asina kunaka emararamiro esarudzo anogona kuve chikonzero.
Hedzino nzira dzaunogona kuwedzera nadzo simba uye simba
1. Usadarike kudya kwemangwanani
Ita shuwa kuti unotanga zuva rako pane zvine hutano. Kudya kwemangwanani ndiko kudya kwakakosha kwezuva uye kuti uvandudze metabolism yemuviri wako, zvakanakisa kuti usasvetuka chikafu ichi. Kana zvichiita, ita oat meal kana chingwa chegorosi uye mazai chikamu chekudya kwako kwemangwanani. Dzimwe nguva, iwe unogona zvakare kuzvibata iwe kune imwe nzungu ruomba sezvo ichibatsira kuwedzera kudya kwe 'yakanaka' macalorie uye inogona kuwedzera simba rako zvakanyanya.
2.Stay hydrated
Kana iwe uchiwanzozviwana uine simba rakaderera, pomera mhosva pakupererwa nemvura. Saka zvakakosha kuti uwedzere kudyiwa kwemvura uye inwa mvura nguva nenguva. Uyezve, kunwa rimwe girazi re beetroot juice zuva nezuva kwekudya kwemangwanani mune inozivikanwa kuita zvinoshamisa. Beetroot inoremerwa nehuwandu hwakanaka hwenitrate inogona kubatsira kuwedzera simba uye kukubatsira kuti upfuure nezuva semhepo.
Sip pane imwe mvura inopisa mumangwanani inzira inoshanda yekubatsira kuwedzera metabolism yako nekuvandudza kugaya.
3. Gadzira nzira ye magnesium
Kana iwe uri mumitambo kana mune chero mhando yekurovedza muviri, zvakakosha kuti iwe uite magnesium chikamu chekudya kwako kwemazuva ese. Magnesium inobatsira kushandura glucose kuita simba, ichikupa kusimudzira nekukurumidza. Mavheji ane mashizha, nzungu, mhodzi, hove, soya bhinzi, avocado, mabhanana uye chokoreti yakasviba zvimwe zvakanaka zvinopa magnesium.
4. Isawo macarbs mukudya kwako
Chikafu chakapfuma mumacarbohydrates senge mbatatisi, chingwa chebrown, nezvimwewo, zvinopa muviri wako starch uye shuga, izvo zvinobatsira kupa simba uye kuwedzera simba. Pamusoro pezvo, macarbs akaoma aripo mukudya sechingwa, pasta uye mupunga, kusiyana neakareruka carbs, anokubatsira kuti unzwe uine simba uye uzere zuva rese. Zvokudya zvakadaro zvinopa simba nekukurumidza iro rinoshandiswa sehuni nemuviri wako.
Ita shuwa kuti unodya mimwe michero mitsva, nzungu, uye oats sezvavanobatsira kuchengetedza mazinga eshuga yeropa, zvichibatsira kuderedza cholesterol yako.
5. Rovedza muviri nguva dzose
Kuita maekisesaizi nguva dzose kunogona kubatsira kuwedzera kudzivirira kwemuviri wako nekukunda kuneta uye kukubatsira kuti ugare wakagwinya.
1. Kunyange maekisesaizi akapfava akadai sekumhanya, kufamba kana kushambira kwemaminetsi mashoma zuva rega rega anogona kukuita kuti usimbe. Kumhanya kana kuchovha bhasikoro kukwira chikomo inzira yakanaka yekupisa macalorie uye kuwedzera uye kusimba panguva imwe chete. Kana iwe uchida kushanda kunze mumba, saka unogona kumhanya pane treadmill kana kungomhanya panzvimbo. Kutuhwina, kune rumwe rutivi, imhasuru yakanaka uye inovaka simba rekuita sezvo mvura ichipa kupikisa, zvichiita kuti tsandanyama dzishande nesimba. Kutora zuva rega rega yoga kana kirasi yekutamba kunogonawo kubatsira.
2. Batanidza ingangoita hafu yeawa yesimba kana kurovedza tsandanyama kumuitiro wako wevhiki nevhiki wokurovedza muviri. Mukufamba kwenguva, iwe unogona kuwedzera zvishoma nezvishoma nguva. Nekuda kweizvi uchafanirwa kushandisa midziyo yakasarudzika senge uremu stacks, uremu mabara kana dumbbells.
3. Kunze kwecardio, maekisesaizi akadai sekusvetuka, burpees, squat kusvetuka uye kunyange kusvetuka mapapu kunonatsiridza kusimba kwemoyo wako, zvichibatsira kuwedzera kusimba uye kuita.
Maitiro ekuita Jump Squats
a. Mira netsoka dzako dzakaparadzana paupamhi hwemafudzi.b. Tanga nekuita squat yenguva dzose, wozobatanidza musimboti wako uye svetuka kusvika kumusoro sezvaunokwanisa. Edza kuchengeta tsoka dzako pamwe chete iwe uri mumhepo.
c. Paunomhara, dzikisa muviri wako zvakare munzvimbo ye squat kuti upedze rep imwe. Nyika zvakanaka sezvinobvira.
Maitiro ekuita Lunges
a. Chengetedza muviri wako wepamusoro wakatwasuka, uyewo mapfudzi ako.b. Unogona kusarudza poindi yekutarisa kumberi kwako wobva wabata musimboti wako.
c. Fambisa gumbo rekurudyi kumashure wozoenda kuruboshwe, uku uchidzikisa chiuno chako kusvika mabvi ese akakotama pakona ye90-degree angle. Dzokorora zvakafanana nerimwe gumbo.
Nzira yekuita Burpee
a. Squat pasi uye isa maoko ako pasi pamberi pako, kunze kwetsoka dzako.b. Svetuka makumbo ako ese kumashure zvekuti watova pachinzvimbo chepuranga.
c. Donhedza kune kusundira kumusoro, kuve nechokwadi chekuti chipfuva chako chinobata pasi. Iwe unogona panzvimbo pacho kuwira pasi pamabvi ako.
d. Sunda kumusoro kuti udzokere kunzvimbo yepuranga
e. Svetuka makumbo kumashure akananga mumaoko ako.
f. Svetukira mumhepo zvinoputika, uchisvitsa maoko ako kumusoro.
3. Ita shuwa kuti unodziya, kutambanudza uye kuzorora zvakakwana usati watanga chirongwa chakasimba chekurovedza muviri kudzivirira chero kukuvara kwetsandanyama kana kukuvara.
4. Kana pasina, iva nechokwadi chokuti unotamba mutambo waunofarira kwemaminitsi mashoma zuva nezuva. Mitambo yakaita senhabvu, basketball nemimwe mitambo yakadai yekumhanya, inobatsira kusimbisa tsandanyama, kuve nechokwadi chekuti oxygen inosvika kunhengo dzese dzemuviri wako, nekudaro ichibatsira kuwedzera simba.
4. Kuzorora mushure mekuita basa rakasimba rekurovedza muviri kunokosha zvakare.
5. Uye chii chiri nani pane kufungisisa kwemaminitsi mashomanana kuti ubatsire muviri wako kutonhora pasi.
6. Wana hope dzakanaka
Muviri wako unoda nguva yekudzokera kumashure pakupera kwezuva. Saka zvakakosha kuti ubate angangoita 7-8 maawa ekurara zuva rega rega kuitira kuti uvandudze kuita kwako kwepfungwa uye kwemuviri. Kana iwe uchinetseka kurara husiku, shandisa maminetsi mashoma kupindirana kana kuita yoga. Izvi zvichabatsira kukunda kushushikana uye kuneta kwepfungwa.
Nekudaro, kuenda kunorara mushure mekudya kunorema kunogona kutungamirira mukuunganidzwa kwemafuta mumuviri wako. Saka zvakakosha kuti uchengetedze mukaha weinenge awa pakati pekudya kwako kwemanheru nekurara. Kukurumidza kufamba mushure mekudya kwako kwemanheru ndiyo nzira yakanakisa yekusimudzira metabolism uye kuwedzera kugaya.
7. Idya zvine hungwaru
Kuti uwedzere simba; zvakakosha kuti uise pfungwa dzako pane zvauri kudya uye kuti chikafu chaunodya chingakubatsire here kana kuti kwete. Pamusoro pezvo, kuti uve nechokwadi chekuenderera kwesimba kumuviri wako, zvakanakisa kutyora chikafu chako kuita zvikamu zvishanu zvidiki izvo zvinozogona kudyiwa panguva dzenguva dzose.
8. Enda nyore pamunyu
Paunodikitira kana kuita basa rakaoma, muviri wako unorasikirwa nemunyu wakawanda panguva yekudikitira. Saka zvakakosha kuti uchengetedze uchitarisa pakudya kwako munyu sezvo usingade kuti sodium yako idonhe kamwe kamwe. Kudya kwakaderera munyu kunogona kukonzera kusaenzana kwe electrolyte, zvichikonzera dzungu, nekudaro kuderedza simba rako. Rangarira kuti kurudziro yezuva nezuva yekudya sodium ndeye 2300-2400 mg. Rega kubva pazvikafu zvakaita semachipisi, chikafu chekukurumidza, sopu dzemumagaba uye dzakagadzirirwa, nyama yedeli, mabiko akaomeswa nechando, chero chinhu chinogadzirwa kana kurongedzerwa.
Zvokudya zvakapfuma muvhitamini C, mapuroteni, uye iron zvinobatsira kuwedzera simba, kuvandudza immune system yako, uye kugadzirisa tsandanyama nematishu emuviri wako. Oranges, kiwis, mandimu, marimu, cranberries, maapuro, magwavha, mazambiringa, mazambiringa, sipinashi, kare, bhero mhiripiri, matomatisi, broccoli, cauliflower, Brussels inomera, gooseberry, chives, basil, uye thyme zvose zvakapfuma zvevhitamini C. Nepo hove, huku, mazai, mukaka, chizi, nyemba, uye nzungu zvakapfuma muprotein, mukaka, chizi, yoghuti, miriwo yemashizha egirinhi uye sardine zvinobatsira kuwedzera mazinga esimbi necalcium mumuviri wako.
Hezvino zvimwe zvekudya zvinogona kubatsira kuwedzera simba:
Peanut butter
Izvi zvakapfuma mu omega-3 fatty acids, izvo zvinobva zvabatsira kusimudzira moyo une hutano nehuropi. Sezvo chikafu ichi chine high-calorie content, zvinotora nguva yakareba kugaya, nokudaro zvichikubatsira kuti ugare wakaguta uye uchigutsikana kwenguva yakareba.Mabhanana
Mabhanana anonyanya kupa simba sezvo akaremerwa nehuwandu hwezvinovaka muviri. Zvakanakisisa kuva nebhanana smoothie kana milkshake mushure mekushanda kwakasimba. Pamusoro pezvo, mabhanana anobatsirawo kukonzeresa kuburitswa kwe dopamine, kemikari inovaka kutarisisa uye kutarisa, ichikubatsira nekurovedza muviri kwako.Quinoa
Yakapfuma muamino acids, mavhitaminzi, faibha, uye zvicherwa, iyi super-zviyo inopa zvakapetwa kaviri kuwanda kwekunaka pane mamwe zviyo. Ndiro yequinoa inokwana kukupa iwe nekukurumidza dosi resimba rinokwana kukubatsira iwe kupfuura zuva.Soya beans
Aya ndiwo mamwe emafuta akapfuma emapuroteni ezvirimwa ane zvakare akakwira mune insoluble fiber, mavhitamini, uye zvicherwa. Ita shuwa kuti unovawedzera pakudya kwako kwemazuva ese kuti uwedzere simba retsandanyama uye uwedzere kusimba.Mazai
Mazai inzvimbo huru yemapuroteni uye zvimwe zvinovaka muviri zvakaita sevhitamini, zvicherwa, uye antioxidants. Zai rimwe chete rakaomarara rine magiramu matanhatu emapuroteni, ayo anoumba chikamu gumi nerimwe kubva muzana chemazuva ese emapuroteni anodiwa kumunhu wepakati. Izvo hazvingobatsire chete kuti urambe wakaguta kwenguva yakareba asi zvakare zvinobatsira kuti usaneta.Tarisa uremu hwako
1. Edza kuchengetedza uremu hwako hwakanaka nekufunga nezvehurefu hwako uye chimiro chemuviri.
2. Kana uine huremu hushoma, bvunza chiremba kana nyanzvi yezvokudya kuti ikubatsire.
3. Saizvozvowo, kana iwe wakafutisa, rega pane zvese zvisina kunaka sarudzo uye ita nekukurumidza.
4. Kuti uchengetedze hutano hushoma, edza kushanda kunze kwemaminetsi makumi matatu kwemazuva mashanu pavhiki.
5. Zvakakosha kuti iwe usape kana iwe usingaoni chero zvigumisiro sezvo stamina building inotora nguva.
6. Kana usiri munhu wekuita maekisesaizi, unogona kuzvinyoresa iwe muZumba, aerobics kana chero makirasi anonakidza akadaro.
