Ungaita Sei Kukuru Uye Kubvarurwa Senge Nyanzvi Yekuvaka-Chikamu II?
Muchikamu chekutanga chezvikamu zviviri izvi, tinoverenga nezve kugadzirisa macro ako ezuva nezuva uye macalorie uye nemabatiro aungaita macarbs ako ekupisa zvimwe muviri mafuta. Muchikamu chechipiri uye chekupedzisira, tichaverenga nezve maitiro ekuchengetedza saizi yemhasuru uye kuwana kukosha kwakanyanya kubva mukushanda kwako kwakanyanya.
Kugadzirisa kudzidziswa kwako
Tisati taita, zvakakosha kuti iwe uone kuti chaiko kuwanda-kuwana kurovedza muviri kana kwepamusoro-kudzokorodza seti hakugone kuita hunyengeri hwako hwechirongwa ichi.
Ngationei kuti ungatsanangure sei pfungwa dzehutano hwakakwana uye hutano.
Chengetedza mitoro zvine mwero zvinorema. Iwe unofanirwa kuzviita poindi yekutora zvakanakira zvakanakira ako akakwirira mhasuru glycogen zvitoro pakutanga kwako kwemuviri-chikamu Workout. Kune izvi, iwe unogona Push iyo zvine mwero inorema mitoro yekushomeka kudzokorora (seti ye 6-8 reps). Iwe unogona kuwedzera mune yepamusoro-rep kudzidziswa sekuneta kunogara newe.
Sarudza yakawanda-yakabatana pane imwechete-yakabatana kurovedza muviri. Maitiro mazhinji-akabatanidzwa nekutora kuwanda kwemasuru mapoka anoita basa riri nani kusimudzira yako metabolism. Uyezve, ivo vari nani kana zvasvika pakukonzeresa kuburitswa kweanabolic mahormoni ayo ane mukana wekusimudzira ese ari maviri mafuta kupisa uye mhasuru kukura. Mazhinji-majoini ekurovedza akadai semabhenji ekutsikirira, kudhonza-pasi, squats, mitsara, pamusoro pekudhindisa, nezvimwe zvakadaro. Kune rimwe divi, kurovera-kumwe kurovedza muviri kunosanganisira kusimudza kwekumashure, kubhururuka, kusundira-pasi, makumbo makumbo, makumbo, kuwedzeredza makumbo, uye kumwe kufamba kwakafanana.
Chengetedza urefu hwekushanda kwako kwakanyanya. Pamusoro pekudya kwekoriori-kushomeka, mahormone anokanganisa(iyo inokwanisa kupaza pasi kuita tsandanyama) simuka sezvo nguva yekushanda kwako ichiwedzera. Iyo poindi ndeye - iwe unofanirwa kuita basa rakawanda munguva shoma pane kuwedzera vhoriyamu nekuwedzera mamwe maseti. Kune izvi, iwe unofanirwa kuita kushandisa matekiniki senge madonhwe, zororo-kumbomira, supersets, kudzikamisa kudzidzisa, uye masumbu emasumbu ekuvandudza nguva yekuzorora pakati pemaseti. Nekuita izvi, iwe unozogona kugadzirisa yako metabolism, kupisa akawanda macalorie, uye kugadzirisa ako mamiriro kuitira kuti iwe ugone kuve panjodzi yekupisa akawanda macalorie kweanosvika maawa makumi maviri nemasere mushure mekudzidzira.
Deredza nguva dzako dzekuzorora. Chekesa 15-30 masekondi kubva pane ako nguva yekuzorora pakati penguva dzakatarwa nekuwana rimwe basa riitwe munguva shoma. Nekuita izvi, iwe unofanirwa kuzorora masekondi makumi mashanu neshanu kusvika makumi mashanu neshanu pakati pemaseti uye chengetedza ese eaya masimba ekuwedzera ezvikamu zvidiki zvasara zvechikamu chako chekudzidzisa. Nenzira iyoyo, iwe unokwanisa kugashira simba rakakura uye kukura kwesimba pakutanga.
Yakadeura huremu zvine hukasha neHIIT cardio. Imwe yeakanakisa kana isiri iyo yekupedzisira nzira dzekudzikisira pasi musiyano uripo pakati pemakoriyori anodyiwa uye akapiswa ari kuita zvimwe zvepamusoro-kusimba nguva yekudzidziswa (HIIT). Izvi zvinoreva zvakawanda zvekuchovha bhasikoro zvese-kunze, pfupi-kwenguva yekuedza ine yakadzika-yakasimba simba kupora zvikamu. Iwe unofanirwa kuteedzera basa kudzosera chiyero che1: 3 mushure mekudziya. Kwenguva yakati rebei, iwe unofanirwa kushinga kusvika padanho iwe paunosvika 1: 1. Semuenzaniso, unogona kuita masekondi makumi matatu ebasa-rekunze rinozadzikiswa nemasekondi makumi matatu ekupora kuri nyore kwekubata mweya wako. Zvirongwa zvako zvinogona kutora sekureba semaminetsi makumi maviri nemakumi matatu.
Nezvo, iwe unenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchikwanisa kuita zvakanyanya, cardiorespiratory kusimba, uye kuumbwa kwemuviri. Nezvizhinji zveHITIT zvikamu, iwe unozokwanisa kuwana inoshamisa post-Workout calorie mapundu. Zvakare, iyo anaerobic zvikamu zvinobatsira mukusimudzira zvinoshamisa iyo inokurumidza-twitch tambo kuti ikure, chinova chinhu chawaisazombogona kuwana neyakagadzikana-nyika cardio.
Nekutevera aya matipi anoshamisa, iwe unogona zvirokwazvo kuzadzisa yako yekuvaka muviri, kugwinya, uye hutano zvinangwa munzira dzakachengeteka uye dzinoshanda kwazvo. Kuti uwane kukosha kwakanyanya kubva pamasangano ako ekuvaka muviri uye kushanda kwakanyanya, unogona kutenga zvakanakisa MaSARM UKzvakaita se Ostarineuye Nutrabolkubva kune inonyanya kufarirwa pasirese SARM Chitoro.