Nzira dzekuwana Uremu - Chii Chaunofanira Kudya Kuti Uwedzere Huremu?

Pamwe chete nevaya vanoda kuderedza uremu, nzira dzekuwedzera uremu dzinotsvakwawo nevanhu vakaonda zvakanyanya. Kufutisa chirwere chine ngozi. Mukupesana, kuva pasi peuremu kunokonzera migumisiro yakaipa sokufutisa. 

Pane imwe pfungwa iyo avo vanoda kuwedzera uremu vanofanira kuteerera. Panzvimbo pekutendeukira kune zvisina hutano chikafu chine macalorie akakwira, iko kushandisa nzira dzekuwana huremu hune hutano. Zvikasadaro, unogona kunge uri kunze kwehutano hwako kuti uwedzere uremu. Mufungo wekuwana uremu unopesana nekudzikira. A calorie deficit inogadzirwa nekutora macalorie mashoma uchipa. Mukuwana uremu, calorie yakawandisa inofanira kugadzirwa nekutora mamwe macalorie.

Chii Chinokonzera Kushaya Simba Kwakanyanya?

Kuve underweight kuita body mass index iri pasi pe18.5. Uyu mwero wakaderera. Mibairo yakaipa yekuve underweight ndeiyi:

• Maererano nokumwe kuongorora, njodzi yokufa nguva isati yakwana pamusana pokuva neuremu huri pasi pe140% muvarume uye inopfuura 100% muvakadzi.
• Kuve nehuremu hushoma hunogona kukanganisa immune system, kuwedzera njodzi yehutachiona, kukonzera osteoporosis nekutyoka, uye kutungamirira kumatambudziko ekubereka.
• Muvanhu vasina simba sarcopenia hupenyu hwakawanda uye njodzi yakanyanya yedementia

Zvikonzero zvekunyanya kupera simba ndezvizvi:

• Matambudziko ekudya: anorexia nervosa, orthorexia nervosa zvinetso zvekudya zvakadai

• Dambudziko reThyroid: The overactive thyroidism (hyperthyroidism) inokurumidza kukurumidza kushandiswa kwemetabolism uye inogona kutungamirira mukurasikirwa kusina kunaka uye naizvozvo kushaya simba kwakanyanya.

• chirwere chechiliac: Iyo yakanyanya kuomesesa fomu yekusagadzikana kwe gluten chirwere chechiliac zvinogona kukonzera uremu.

• Chirwere cheshuga: Chirwere cheshuga chisingadzoreki (kunyanya mhando 1) chinogona kutungamirira mukurasikirwa kwakanyanya.

• Gomarara: Mamota egomarara anopisa macalorie akawanda uye anoita kuti vanhu vaderedze uremu hwakawandisa.

• Zvirwere: Zvimwe zvirwere zvinogona kukonzera kupera simba kwakanyanya. Izvi zvinosanganisira parasites, tibhii uye HIV/AIDS.

Kana iwe uchirasikirwa nehuremu pasina chikonzero, unogona kunge uine hutano hwakakomba. Nokuda kweizvi, zvinobatsira kubvunza chiremba. Zvinonyanya kukosha kana iwe watanga kuonda uremu hwakawanda pasina kuedza kuderedza uremu.

Nzira dzekuwana Uremu

Kana iwe uchida kuwedzera uremu, zvakakosha kuti uzviite nenzira dzine hutano. Kudya chikafu chisina kudya uye chikafu chinokurumidza kukonzeresa uremu asiwo zvinokuvadza hutano. Kana uchizowedzera uremu, unofanirwa kuwana chiyero chemhasuru uye mafuta ane hutano, kwete mafuta asina kunaka emudumbu. Zvino ngationgororei nzira dzekuwana uremu nenzira ine hutano.

• Tora macalorie akawanda kupfuura aunopisa

Chinhu chinonyanya kukosha chaungaita kuti uwedzere uremu kutora macalorie akawanda kupfuura anodiwa nemuviri wako. Kazhinji; Mukadzi anoda 2000 macalorie paavhareji uye murume 2500 macalorie pazuva. Kana iwe uchida kuwedzera uremu zvishoma nezvishoma uye zvishoma nezvishoma, vavarira kudya 300-500 mamwe makorikori kupfuura iwe unopisa zuva rega rega. Iwe unogona kutarisa 700-1000 makorikori kuti uwedzere uremu nekukurumidza.

• kudya protein

Protein ndiyo yakakosha kudya kunoda kudyiwa kuti uwane huremu hune hutano. Nekuti tsandanyama ipuroteni, mazhinji emakoriyumu akawandisa anopinda mumuviri pasina chikafu ichi anochengetwa semafuta emuviri. Zvidzidzo zvinoratidza kuti mapuroteni akawanda akawandisa anoshanduka kuita tsandanyama.

Asi mapuroteni akafanana nemunondo unocheka kumativi maviri. kudya mapuroteniInodzvanyirira kudya uye inoita kuti zviome kwauri kuti uwane macalorie akakwana. Kana uri kuedza kuwedzera uremu, vavarira kudya 1.5-2.2 magiramu eprotein pakirogiramu yehuremu hwemuviri pazuva. Zvinogona kunge zvisiri kudikanwa kana yako calorie yekudya yakanyanya. Zvokudya zvine mapuroteni akawanda zvinosanganisira zvekudya zvakaita senyama, hove, mazai, zvinogadzirwa nemukaka, nyemba nenzungu.

• Wedzera kushandiswa kwemakhahydrates uye mafuta

Avo vanoedza kuderedza uremu vanoganhura macarbohydrates kana mafuta. Kugamuchira, kunofanira kunge kwakapesana. Kana kuwedzera uremu kuri pamberi pako, idya zvakawanda zve-high-carb uye chikafu chine mafuta.

Iva nechokwadi chekudya kanenge katatu pazuva. Idya masnacks ane simba zvakanyanya sezvinobvira pakati pekudya.

• Idya zvokudya zvine simba zvakadai sezvinonhuwira uye sosi

Edza kushandisa zvokudya zvine simba-dense zvakanyanya sezvinobvira. Izvi zvikafu zvine macalorie akawanda ekurema kwavo. Zvikafu zvine simba zvekuwedzera uremu zvinosanganisira:

• Nzungu: Almonds, walnuts, hazelnuts, nzungu, nezvimwewo.

• Dry fruit: Mazambiringa, misi, plums, maonde, maapricots nevamwe.

• Mukaka wakakora: Mukaka wose, mafuta akazara yoghurt, cheese, cream.

• Mafuta: Extra virgin olive oil uye avocado oil.

• Zviyo: Zviyo zvakaita semapfunde nemupunga webrown.

• Uye: Huku, mombe, gwayana etc. Sarudza zvidimbu zvakakora.

• Tubers: Mbatata, mbatatisi

Chokoreti yakasviba, avocado, peanut butter, mukaka wekokonati, nezvimwe.

• simudza masimbi

Kusimudza uremu kunodiwa kuti uve nechokwadi chekuti macalorie akakwira aunotora anoenda kumamhasuru pane masero emafuta. Enda kunzvimbo yekurovedza muviri uye simudza masimbi 2-4 nguva pavhiki. Edza kuwedzera uremu uye vhoriyamu nekufamba kwenguva.

Mazano Akareruka eKuwedzera Huremu

Pane zvimwe zvaunogona kuita kuti uwedzere uremu. Heano mamwe matipi aunofanira-kuziva kuti uwane uremu hune hutano:

• Usanwa mvura usati wadya. Izvi zvinozadza dumbu rako uye zvinoita kuti zviome kuwana macalorie akakwana.
• Idya kakawanda. Unogona kudya tudyo musati maenda kunorara.
• Zvemukaka. Mukaka ipuroteni yemhando yepamusoro.
• Shandisa ndiro dzakakura. Nekuti ndiro diki dzinokonzeresa kuti udye chikafu chishoma.
• Wedzera kirimu kune kofi. Iyi inzira iri nyore yekuwana mamwe macalorie. 
• Wana kurara kwemhando yepamusoro. Kurara kwakafanira kwakakosha zvikuru pakukura kwetsandanyama.
• Idya mapuroteni kutanga, uye ipapo miriwo. Kubva pane zvekudya zviri mundiro yako, idya chikafu chine macalorie akawanda uye chakapfuma muprotein kutanga. Chengetedza miriwo yekupedzisira.
• Usasvuta. Vanosvuta vane dambudziko rokuwedzera uremu, uye kurega kusvuta kunoita kuti uwedzere uremu.

Kuwana uremu ndeye marathon. Zvinogona kutora nguva yakareba. Iwe unofanirwa kuva nemoyo murefu uye unowirirana kana iwe uchida kubudirira mukufamba kwenguva.

Chii Chaunofanira Kudya Kuti Uwedzere Huremu?

• Nyama tsvuku

Nyama tsvuku ine cholesterol yakawanda. Inopa uremu huri nyore. Nyama ine mapuroteni akawanda uye iron. Iwe unogona kuwedzera mafuta mashoma emuorivhi uye kuisa nyama itsva yakatsvuka muchoto. Asi usabika nyama tsvuku nemafuta akazara. Iyi haisi nzira ine hutano yekuwedzera uremu.

• Salmon nehove dzine mafuta

kunge nyama tsvuku salmon uye hove dzine mafuta ndiwo manyuko akanaka eprotein uye ane mafuta ane hutano. Salmon, 170 gramu, inopa anenge 350 macalorie uye 4 magiramu e omega 3 fatty acids. Iyo ine zvakare 34 magiramu emhando yepamusoro protein, iyo inobatsira kuvaka tsandanyama uye kuwedzera uremu.

• Peanut butter

Nzungu Iyo yakazara neprotein nemafuta. Icho chikafu chakanakira vanhu vari kuedza kuwedzera uremu zvega. Chipunu chimwe chepeanut butter chinenge 100 calories. Peanut butter inewo mavhitamini akadai semagnesium, folic acid, B mavhitaminzi uye vhitamini E. Kwekudya kwemangwanani kuine hutano panguva yekuremerwa uremu, unogona kuzora yakawanda peanut butter pane gobvu chidimbu chechingwa chegorosi.

• Mukaka wakakora

Mhinduro iri nyore yekuwana uremu ndeyekushandisa mukaka wakakwana pane skim mukaka. Mukaka wakakwana unopa makumi matanhatu emamwe makorikori pamukombe pane mukaka weskim.

Mukaka wakazarawo nemavhitamini uye kudya kunovaka muviri. Iyo zvakare yakapfuma sosi yevhitamini D uye vhitamini A. Iwe unogona kuishandisa pakugadzirira oatmeal uye zviyo. Unogona kunwa girazi kana maviri emukaka usati wadya kana mushure mekudya kana kurovedza muviri kuvaka tsandanyama uye kuwedzera uremu. Hazvina mhosva kuti unodya sei mukaka wakakora, chikafu chinobatsira chekuwana uremu hune hutano. 

• yogurt yakazara-mafuta

mafuta akazara yoghurtChikafu chine utano. Ichowo chimwe chezvokudya zvinogona kudyiwa kuti uwedzere uremu. Iine chimiro chakanakisa chekudya, kusanganisira musanganiswa wakanyatsorongeka weprotein, makhahydrates, uye mafuta.

• idya muchero

Zvibereko, kunyanya michero yepasi, inobatsira kuwedzera uremu. Mango, bhanana, papaya uye pineapple zvine huwandu hwakanaka hweshuga chaiyo. Izvi zvinovabatsira kuwedzera uremu. Iyi michero yakasikwa ine shuga inozadza dumbu uye inokupa simba pakarepo. michero yetropical, michero saladiIwe unogona kuishandisa mukudya kwako, kuisanganisa, uye gadzira inonaka uye ine hutano smoothie.

• yekotapeya

yekotapeyaKusiyana nemimwe michero, ine mafuta ane utano. Hafu yekotapeya ine 140 macalorie. Inowanikwawo mavhitamini nemaminerari akadai seyakakwira vhitamini E, folic acid uye potassium. Saka usakanganwa kuwedzera avocado kune michero saladi.

• michero yakaomeswa

Muchero wakaoma Iwo akakwira-calorie snacks anopa antioxidants uye micronutrients. Iwe unogona kushandisa michero yakaomeswa sechikafu.

• chingwa chakazara

Chingwa chegorosi chinobatsira kuwana uremu nyore nyore. Izvo zvose zvinowedzera kudya kwekoriori uye inopa hutano hwakakwana. Iinewo fiber nemaminerari asingawanikwe muchingwa chichena. 

• ruomba

ruombaine macalorie akawanda. Kana iwe waneta nekunwa mukaka zuva rega rega, fry chingwa nebhota pakupisa kwakaderera kusvika zvakasviba. Uchadya kudya kwemangwanani kwakanaka uye wowana zvese zvinovaka muviri zvaunoda pazuva. Ingoyeuka kuti bhotela rine mafuta akazara, saka haufanirwe kuwandisa. Kudya mazai akabikwa mubhota zvakare isarudzo huru yekusangana nezvinodiwa zveprotein.

• Nuts

nezvekuwedzera uremu nzungumasnack akanakisa sarudzo. Iine mafuta, mavitamini uye zvicherwa. Nzungu dzinewo huwandu hwakanaka hwefiber. Kune marudzi akawanda enzungu, uye ose anosiyana mukubatsira kwawo uye kudya. Naizvozvo, edza kudyisa nzungu dzakasanganiswa pakati pekudya.

• zai

zaiNdiyo imwe yemapuroteni masosi anogona kudyiwa kuti awedzere uremu. Inopa kusanganiswa kwakakwana kwemapuroteni emhando yepamusoro uye mafuta ane hutano.

• Fatty Cheese

Chizi chinotsiva mukaka uye chimwe chezvokudya zvinodyiwa kuti uwedzere uremu. Kazhinji, cheeses akawanda ane mafuta akawanda. Izvi zvinobatsirawo kuwedzera uremu.

• matapiri

Handizivi kana paine asingadi mbatatisi, asi ndinofungidzira kuti hapana chimwe chikafu chinogona kushandiswa mukubika kwakawanda. Iwe unogona kushandisa iyi-yakanyanya-carb-yakapfuma muriwo kuti uwedzere huremu nekukurumidza. matapiri Iyo ine mapuroteni akawanda, yakazara nefiber, uye inewo huwandu hwakanaka hwevhitamini C. 

Pane zvimwe zvekudya zvine sitachi zvaunogona kudya kuti uwedzere uremu, zvakaita sembatatisi;

• Quinoa
• Oat
• Egypt
• Buckwheat
• Nhanga
• muriwo

Zvokudya zvine starchPamusoro pekupa mamwe makabhohaidhiretsi nemakoriyori, inowedzerawo mhasuru glycogen zvitoro.

• mupunga

mupungaIcho chitubu chemakabhohaidhiretsi iyo ichakubatsira iwe kuwedzera uremu. Imwe ndiro (165 gramu) yemupunga wakabikwa inopa 190 macalorie, 43 magiramu emacarbohydrates. Iyo yakanyanya calorie dense. Saka iwe unowana huwandu hwakawanda hwemakabhohaidhiretsi uye makoriyori kubva kune imwechete sevhisi.

• zviyo zvose

zviyo zvose Iyo yakanakisa sosi yemacarbohydrates, makorikori uye zvinovaka muviri. Nepo iwe uchifanira kudzivirira kugadzikiswa, yakakwira-shuga zviyo, sarudza kune hutano, senge oatmeal yakabikwa nemukaka wakakwana. Ndiro yeoatmeal yakabikwa inopa anenge 130 makorikori, pamwe chete iwe uchawana makorikori kubva kumukaka wakawedzerwa wakawedzerwa.

• mysliä

mysliäIko calorie-dense musanganiswa wezviyo, michero yakaomeswa, uye nzungu. Yakapfuma muprotein, fiber uye micronutrients. Ingori hafu yekapu yegranola inopa 200-300 makori.

• Chokoreti yakasviba

Hunhu chokoreti yakasvibaIine akawanda antioxidants uye ine hutano. Zvakakosha kutora chokoti yakasviba ine cocoa ye70% kana kupfuura. Iine yakanyanya calorie density. Kune anenge 100 makorikori mune imwe neimwe 600 gramu bar. Iinewo micronutrients, kusanganisira fiber, magnesium uye antioxidants. 

• Homemade smoothie

Homemade smoothies inzira inovaka muviri uye inokurumidza kuwedzera uremu. Zvekutengesa zvinowanzozara neshuga uye kushaya chinovaka muviri, saka zvakanaka kuti uzvigadzirire kumba.

Weight Kuwedzera Kuwedzera

Avo vasingadi kuwedzera uremu vanofanira kuisa pfungwa pakuvaka imwe tsandanyama. Zviri nani kuwana huremu hwakawanda hwaunowana semhasuru pane mafuta. Heano ma supplements anobatsira kuvaka mhasuru ukuwo uchiwedzera uremu…

• Protein

Protein Icho chinhu chinonyanya kukosha chemisumbu. Kutora mapuroteni ekuwedzera pamwe nekurovedza muviri kunobatsira kuwana tsandanyama. Mapuroteni anowedzera anofanira kutorwa kuvaka tsandanyama. Nokuti mapuroteni kubva pakudya anopa satiety uye anobatsira kupisa mafuta. Nokudaro, kana iwe ukatora mapuroteni kubva pakudya, iwe ucharasikirwa uremu. Kana iwe ukatora zvekuwedzera, iwe unovaka tsandanyama.

• Creatine

CreatineIcho chikwata chemumhanyi. Iyi molecule inowanzoitika mumaseru uye zvimwe zvekudya. Kana ichitorwa sechikafu chekuwedzera, iyo creatine yemukati mumamhasuru inokwira pamusoro peyakajairika mazinga. Creatine ine mabasa akakosha mumuviri, akadai sekukurumidza kugadzirwa kwesimba.

Zvidzidzo zvakaratidza kuti creatine supplementation inogona kuvandudza kurovedza muviri uye kuwana mhasuru nekufamba kwenguva. Nechikonzero ichi, inogona kuverengerwa pakati pezvekudya zvinovaka muviri zvinoita kuti uwedzere huremu. Mhando dzakawanda dzakasiyana dze creatine dziripo. Creatine monohydrate ndiyo yakachengeteka uye inoshanda zvakanyanya.

• vanowana uremu

Kana macalorie akawanda achidyiwa kupfuura zvinodiwa nemuviri, uremu hunowanikwa. Weight gainers ndeye-high-calorie supplements inotengeswa kune avo vane dambudziko rekuwana uremu. Vanowedzera uremu vane makhahydrates akanyanya uye mapuroteni.

• CLA

Conjugated linoleic asidhi (CLA)iboka chairo remafuta acids. CLA yekuwedzera inoshanda mukuvaka tsandanyama. Zvimwe zvidzidzo zvakaratidza kuti nepo CLA ichikonzera kurasikirwa kwemafuta, inoburitsa shoma shoma yekuwana tsandanyama.

Mishonga inovandudza kurovedza muviri

Pane akati wandei ekuwedzera anogona kukubatsira kurovedza muviri zvakanyanya uye nekudaro kuvaka tsandanyama. Vanobatsirawo kuvaka tsandanyama nekufamba kwenguva.

• zvine caffeine

zvine caffeine Inoshandiswa zvakanyanya pasi rose. Inotorwa kusati kwaitwa kuti uvandudze kurovedza muviri. Zvidzidzo zvakaratidza kuti caffeine inoshanda mukusimudzira kurovedza muviri. Nokufamba kwenguva, kurovedza muviri zvakanyanya nekuda kwekushandisa caffeine kunovaka tsandanyama. Nekudaro, izvi mhedzisiro kana macalorie akakwana uye mapuroteni anopedzwa.

• Citrulline

Citrullineis amino acid inogadzirwa mumuviri uye inowanikwa muzvikafu. Rimwe remabasa ayo nderekuwedzera kuyerera kweropa kumatishu emuviri. Imwe ongororo yakawana kuti huwandu hwemaekisesaizi hunoitwa muchikamu chimwe chete hunogona kuwedzerwa panguva yekutora ichi chekuwedzera. Inobatsira kuvaka tsandanyama nekufamba kwenguva. Nechikonzero ichi, zvinotora nzvimbo yayo pakati pezvekudya zvinovaka muviri zvinoita kuti uwedzere huremu.

• beta alanine

beta alanineimwe amino acid inogadzirwa mumuviri. Mabasa ayo anosanganisira kubatsira mhasuru kurwisa kuneta panguva yekurovedza muviri. Inotorwa sekuwedzera, beta alanine inobatsira kuvandudza mashandiro panguva yekurovedza muviri kwakanyanya. Pane humbowo hunoratidza kuti beta alanine inobatsira kuvaka tsandanyama paunenge uchirovedza muviri.

• HMB

Beta-hydroxy beta-methylbutyrate (HMB) imorekuru rinogadzirwa apo amino acid leucine yakaputsika mumuviri. Iyi molecule inobatsira kupora mushure mekuita kurovedza muviri kwakanyanya uye inoderedza kuparara kwemapuroteni emhasuru. HMB yekuwedzera inowedzera mhasuru kuwana uye kuwana tsandanyama, kunyanya kune avo vasina ruzivo rwekutanga maekisesaizi.

Kuwedzera Weight Exercises

Avo vanoda kuve nemuviri wakaonda vanowanzo shandisa dzimwe nzira dzekuwedzera huwandu kumamhasuru avo uye kuwedzera huremu. Iyo isingaperi yeiyi nzira ndeyekuremedza-kuwana mitambo mafambiro. Iko kusanganiswa kwakanaka kwekurovedza muviri uye kudya ndiyo inonyanya kushanda duo yekuwana yakaonda misa uye tsandanyama.

Pazasi pane mamwe maekisesaizi ekuita kuti uwedzere uremu. Kana aya mafambiro ekuwedzera uremu akaiswa nguva nenguva, zvichabatsira kuita shanduko dzinogona kuitika mumuviri wako nekufamba kwenguva.

1) Mapush-ups

Zvinoitwa sei?

• Rara wakatarisa pasi.
• Isa maoko ako pasi - zvanza zvakatwasuka uye zvakatarisa pasi, uye magokora akakotama uye upamhi hwemapfudzi zvakaparadzana.
• Isa zvigunwe zvako pasi.
• Gadzirisa makumbo ako, tsoka uye kumashure.
• Sunda muviri wako wose zvishoma nezvishoma kubva pasi nemaoko ako. Nyatsotambanudza maoko ako. Muviri wako wose unofanira kunge uri pasi, uchitsigirwa nemaoko ako nezvigunwe.
• Zvishoma nezvishoma dzikisa muviri wako nekukotamisa magokora ako. Kunze kwemaoko ako nezvigunwe, hapana chikamu chemuviri wako chinofanira kubata pasi.
• Iwe unogona kusarudza kuita kudzokorora gumi neshanu kana kupfuura.

2) Reclining Barbell Simudza

Zvinoitwa sei?

• Zorora muviri wako wose nekurara nemanhede.
• Wedzera minwe yako uye ubate bhari.
• Zvishoma nezvishoma simudza uremu nekutambanudza zvakazara maoko ako.
• Dhonza kumashure kune rack kana pedyo nechipfuva chako kubva kwawakatanga. Benda maoko ako pakona ye90°.
• Ita 4 kusvika ku5 reps, zvichida.

3) Kudhonza Zvishandiso

Zvinoitwa sei?

• Bata bhara rekudhonza maoko ako akatarisa kunze. Maoko ako anofanira kuenderana nemapendekete ako.
• Dhonza iwe kusvika pamwero webha, uchiita kuti tsoka dzako dzive zvachose kubva pasi.
• Dhonza muviri wako kusvika chirebvu chako chiri pamusoro pebhawa.
• Zvishoma nezvishoma dzikisa muviri wako kusvikira tsoka dzako dzabata pasi uye maoko ako akanyatsotwasuka.
• Ita kudzokorora kwakawanda sezvaunonzwa wakasununguka kuita.

4) Bench Dips

Zvinoitwa sei?

• Isa bhenji rakasimba kumashure kwako, perpendicular kune muviri wako. Bhenji rinofanira kuva rakakura uye rakasimba.
• Bata kumucheto kwebhenji nemaoko ako. Zvanza zvako zvinofanira kunge zvakatarisa pasi zvigunwe zvako zvakatarisa pasi.
• Wedzera makumbo ako mberi, pfugama pachiuno.
• Inhale uye zvishoma nezvishoma udzikise chiuno chako nekukotamisa magokora ako uye uchizvisundira pasi kusvikira maoko ako ari perpendicular pasi.
• Sezvaunofema, ruramisa maoko ako uye dzorera torso yako kunzvimbo yekutanga.
• Ita 4-5 repetitions zvichienderana nekugona kwako.

5) Kukwenya

Zvinoitwa sei?

• Mira wakatwasuka netsoka dzako dzichienderana nechiuno chako.
• Simudza maoko ako mberi uye perpendicular kusvika pasi. Iwe unogonawo kuparadzanisa zvigunwe zvako uye ubatanidze zvanza zvako pamberi pechipfuva chako.
• Chengetedza muviri wako wose zvakasimba uye tambanudza dumbu rako.
• Chimbotura befu wodzikisa chiuno sekunge ugere pachigaro. Zvidya zvako zvinofanira kuenderana pasi. (Unogona zvakare kuita chiitiko ichi uchibata huremu bhaa kuti uwane mhedzisiro iri nani.)
• Paunenge uchiita chiitwa ichi, iva nechokwadi chekuti mabvi ako akabhenda haadariki zvigunwe zvikuru zvetsoka dzako uye kuti muviri wako wakatwasuka uye wakasimba.
• Dzokera kunzvimbo yako yepakutanga uye dzokorora ka5.

6) Pamberi Fambisa

Zvinoitwa sei?

• Mira wakatwasuka netsoka dzako dzichienderana nechiuno chako. Iyi ndiyo nzvimbo yekutanga.
• Tora mweya wakadzika uye uende mberi nerutsoka rwako rworuboshwe uye pfugama kusvikira ibvi rako rekurudyi rave perpendicular pasi.
• Sunda chitsitsinho chako kumashure kuti udzorere muviri wako kunzvimbo yekutanga.
• Dzokorora izvi ka20 kune rumwe rutivi. Kuti uwane mhedzisiro yakanaka, ita chiitwa ichi wakabata huremu.

7) Kusimudza uremu

Zvinoitwa sei?

• Mira wakatwasuka tsoka dzako dzakaparadzana paupamhi hwemafudzi.
• Bata simbi inorema zvakasimba. Tarisa mberi uye zvakananga mberi.
• Kuchengeta musana wako wakatwasuka, simudza uremu kusvika pazvidya zvako uye ipapo mahudyu ako.
• Zvishoma nezvishoma kotamisa chiuno chako uye udzikise uremu bhari kudzokera pasi.
• Ita mareps akawanda sezvaunonzwa wakasununguka.

8) kusimudza uremu pamusoro

Zvinoitwa sei?

• Squat nemaoko ako paupamhi-pamapfudzi akaparadzana uye ubate simbi inorema.
• Zvishoma nezvishoma simudza bar kuchipfuva chako kana mapepa.
• Tora mweya wakadzika uye simudza maoko ako pamusoro pemusoro wako kusvika anyatsotambanudzwa. Chengeta magokora ako akakiya.
• Zvishoma nezvishoma dzikisa bhari kusvika pamafudzi.
• Ita 3 kudzokorora. Iwe unogona zvakare kuita chiitiko ichi nema dumbbells.

Kwakabva: 1, 2, 3, 4