Kurasikirwa Kwehuremu uye Maekisesaizi Mafambiro neMuviri Rudzi

Kuekisesaiza kwakakosha pakurasikirwa uremu hune hutano. Kuti uremerwe uremu, zvinodiwa kuti uwane tsika yekurovedza muviri nenzira yakarongeka nekudya kwakakwana. Ehe, iwe unofanirwa kuenderera netsika iyi mushure mekurasikirwa uremu, uye haufanirwe kurega uremu hwaunorasikirwa nahwo kudzoka.

Iwe unofanirwa kungwarira kuita maekisesaizi anovandudza kushanda kwepfungwa uye kudzora kufema uye kutenderera kweropa, uye nekuda kweizvi, iwe unofanirwa kusarudza maekisesaizi anoenderana nerudzi rwemuviri wako. 

Mhando dzemuviri dzinoiswa munzira nhatu dzakasiyana seapuro, peya, bhanana. Maererano nechikamu ichi "exercise for apple body type", "exercise for pear body type", "exercise for banana body type" uyezve ngatitarisei maitiro aunofanira kuita maekisesaizi aya kurudzi rwemuviri wega wega.

Kurasikirwa Kwehuremu Maekisesaizi neBody Type

Chair Movement

Ne torso yako yakatwasuka, makumbo ako akaparadzana-pamapfudzi akaparadzana, maoko ako kuseri kwemutsipa wako, pfugama mabvi ako mberi uye simuka nekudonha. Ita izvi pasina kukanganisa kumira kwakarurama kwemuviri wako.

Yawning Movement

Gumbo rako rerudyi rinofanira kunge rakakotama zvishoma pamberi pebvi, tsoka yetsoka yako inofanira kunge iri pasi, uye zvigunwe zvako zvinofanira kunge zvakanongedza mberi. Gumbo rako rekuruboshwe rinofanira kuva shure kwako, taut, pasi pasi, zvigunwe zvako zvakatarisa mberi, uye maoko ako muchiuno chako.

Simudza pasi petsoka yako yekurudyi zvishoma kubva pasi pasina kukanganisa kumira kwemuviri wako. Dhiraivha ibvi rako rekurudyi mberi pamwe nehudyu yako.

Panguva imwecheteyo, pasina kutora zvigunwe zvako zvekuruboshwe kubva pasi, pfugama ibvi rako rekuruboshwe uye uuye naro pedyo nevhu sezvinobvira uye dzokera kunzvimbo yekutanga.

Kukwasva Movement

Iwe uchada chigaro chekufamba uku. Mutumbi wako unofanirwa kumira, makumbo ako akavharwa, maoko ako kumativi ako, uye chigaro chinofanira kunge chiri kuruboshwe rwako kwehurefu hwegumbo.

Wedzera gumbo rako rekuruboshwe parutivi netsoka pachigaro. Ruoko rwako rworudyi runofanira kuva pedyo nemuviri wako, uye ruoko rwako rworuboshwe runofanira kutambanudzwa pamusoro pegumbo rako rekuruboshwe.

Tambanudza ruoko rwako rworuboshwe mberi apo unotambanudza torso yako kubva muchiuno kuenda kuruboshwe. Panguva imwe cheteyo, kotamisa ruoko rwako rwerudyi pagokora worukwevera kumusoro kuhapwa usingatyoke kubata kweruoko nemuviri.

Paunenge uchidzikisa ruoko rwako rwerudyi, kotamisa torso yako kurudyi, panguva imwe chete, dhonza ruoko rwako rweruboshwe kumusoro kwehapwa usingatyoke kubata nehunde uye usingakotame pagokora, wozodzokera kunzvimbo yekutanga.

Triceps Workout

Butt inofanira kunge iri pasi, mabvi akakotama, tsoka dzetsoka pasi, maoko kuseri kwemapfudzi uye akatambanudzwa, zvanza pasi, minwe yakanongedza kumashure.

Paunokotamisa magokora ako kumashure, dhonzera dumbu rako mukati. Paunenge uchitambanudza magokora ako, sundira dumbu rako kunze.

Maekisesaizi Epafudzi

Kufamba uku kunofanira kuitwa ne 2 dumbbells. Mutumbi wako unofanirwa kunge wakatwasuka, makumbo ako akatambanuka-pamapfudzi akaparadzana, maoko ako akakotama pamagokora uye padyo nemuviri wako, zvanza zvako zvakatarisa kumberi pamafudzi, uine dumbbells mumaoko ako. Tambanudza maoko ako kumusoro uye dzokera kunzvimbo yekutanga.

Chest Training

Iwe unofanirwa kuita mafambiro ne 2 dumbbells. Muchinzvimbo chepamusoro pasi, makumbo akatambanudzwa, maoko akakotama pamagokora pachiyero chechipfuva, zvanza zvakatarisana, dumbbells muruoko. Tambanudza maoko ako mudenga. Dzokera kunzvimbo yekutanga zvakare.

Body Lift

Muchinzvimbo chepamusoro, makumbo ako anofanira kutambanudzwa uye maoko ako anofanira kunge ari kumashure kwemutsipa wako. Simudza torso yako kumashure kubva muchiuno uye dzokera kunzvimbo yekutanga.

compression

Muchinzvimbo chepamusoro, makumbo akavharwa, mabvi akakwevera kudumbu, kubata mabvi nemaoko. Dhonza dumbu rako mukati paunenge uchisimudza torso yako uye uuye nayo pedyo nemabvi ako. Bvisa dumbu rako paunenge uchidzikisa torso yako pasi.

Usatendeuke

Muchinzvimbo chepamusoro, makumbo anofanirwa kunge ari taut uye zvitsitsinho zvishoma pamusoro pevhu, maoko anofanira kunge ari taut uye padivi pemuviri.

Makumbo ako akavharwa, dhonza mabvi ako kuchipfuva chako. Dzokera kunzvimbo yekutanga pasina kukanganisa kufanana kwemabvi kusvika pasi.

Straight Up

Kurara nemanhede pasi, makumbo akakotama pamabvi nezvigadziko zvetsoka pasi, maoko akakotama pamagokora uye maoko ari kuseri kwegotsi.

Bend torso yako kubva muchiuno kuenda kudivi rekurudyi uye simudza kumberi senge mune sit-up kufamba. Panguva imwecheteyo, dhonza ibvi rako rekuruboshwe wakananga padanho redumbu, bata negokora rekurudyi pane iyi nhanho uye dzokera kunzvimbo yekutanga. Dzokorora kufamba kumwechete negokora rekuruboshwe uchibata gokora rekurudyi.

Biceps Kudzidzira

Iko kufamba kuchaitwa ne 2 dumbbells. Iyo torso yakatwasuka, makumbo ari paupamhi-pamapfudzi akaparadzana, maoko akatambanudzwa uye trunk iri pamberi pemuviri, zvanza zvakatarisa mberi, dumbbells mumaoko.

Pasina kutyora kubata kwemaoko ako nemuviri, kotama pamagokora uye simudza zvanza zvako kutarisana nechipfuva chako kusvika wadzokera kunzvimbo yekutanga.

Arm Lift

Iko kufamba kuchaitwa ne 2 dumbbells. Iyo torso yakatwasuka, makumbo ari paupamhi-pamapfudzi akaparadzana, maoko akatambanudzwa uye trunk iri pamberi pemuviri, zvanza zvakatarisa mberi, dumbbells mumaoko.

Pasina kuvhiringidza kukakavara kwemaoko, vavhure kumativi kusvikira vafanana pasi uye kudzokera kunzvimbo yekutanga. 

Takadzidza kuita mafambiro. Zvino ngatitarisei kuti tingashandise sei mafambiro aya zvichienderana nerudzi rwemuviri wako uye murume kana mukadzi.

Maekisesaizi ekuSlimming eMadzimai

Pear Type Body Exercises

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya: Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 2 rounds.

• 8 mafudzi ekudzidzira
• 8 kukwasva mafambiro (negumbo rekurudyi)
• 8 kukwasva mafambiro (negumbo rekuruboshwe)
• 8 maekisesaizi echipfuva
• 8 maoko anosimudza
• 8 biceps kurovedza muviri
• 8 triceps maekisesaizi
• 20 zvigaro zvekufamba
• 20 kutambanudza (negumbo rekurudyi)
• 20 kutambanudza (negumbo rekuruboshwe)
• 20 compressions

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya: Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 2 rounds.

• 8 mafudzi ekudzidzira
• 8 kukwasva mafambiro (negumbo rekurudyi)
• 8 kukwasva mafambiro (negumbo rekuruboshwe)
• 8 maekisesaizi echipfuva
• 8 maoko anosimudza
• 8 biceps kurovedza muviri
• 8 triceps maekisesaizi
• 20 zvigaro zvekufamba
• 20 kutambanudza (negumbo rekurudyi)
• 20 kutambanudza (negumbo rekuruboshwe)
• 20 compressions

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya: Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 2 rounds.

• 8 mafudzi ekudzidzira
• 8 kukwasva mafambiro (negumbo rekurudyi)
• 8 kukwasva mafambiro (negumbo rekuruboshwe)
• 8 maekisesaizi echipfuva
• 8 maoko anosimudza
• 8 biceps kurovedza muviri
• 8 triceps maekisesaizi
• 20 zvigaro zvekufamba
• 20 kutambanudza (negumbo rekurudyi)
• 20 kutambanudza (negumbo rekuruboshwe)
• 20 compressions

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya: Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 3 rounds.

• 8 mafudzi ekudzidzira
• 8 kukwasva mafambiro (negumbo rekurudyi)
• 8 kukwasva mafambiro (negumbo rekuruboshwe)
• 8 maekisesaizi echipfuva
• 8 maoko anosimudza
• 8 biceps kurovedza muviri
• 8 triceps maekisesaizi
• 20 zvigaro zvekufamba
• 20 kutambanudza (negumbo rekurudyi)
• 20 kutambanudza (negumbo rekuruboshwe)
• 20 compressions

Apple Type Body Exercises

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya: Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 2 rounds.

• 15 zvigaro zvekufamba
• 15 mafudzi ekudzidzira
• 15 kukwasva mafambiro (negumbo rekurudyi)
• 15 kukwasva mafambiro (negumbo rekuruboshwe)
• 15 kutambanudza (gumbo rekurudyi)
• 15 kutambanudza (gumbo rekuruboshwe)
• 15 maekisesaizi echipfuva
• 15 compressions
• 15 kudzokera shure
• 15 inosimudza zvakananga

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya: Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 2 rounds.

• 15 zvigaro zvekufamba
• 15 mafudzi ekudzidzira
• 15 kukwasva mafambiro (negumbo rekurudyi)
• 15 kukwasva mafambiro (negumbo rekuruboshwe)
• 15 kutambanudza (gumbo rekurudyi)
• 15 kutambanudza (gumbo rekuruboshwe)
• 15 maekisesaizi echipfuva
• 15 compressions
• 15 kudzokera shure
• 15 inosimudza zvakananga

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya: Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 3 rounds.

• 15 zvigaro zvekufamba
• 15 mafudzi ekudzidzira
• 15 kukwasva mafambiro (negumbo rekurudyi)
• 15 kukwasva mafambiro (negumbo rekuruboshwe)
• 15 kutambanudza (gumbo rekurudyi)
• 15 kutambanudza (gumbo rekuruboshwe)
• 15 maekisesaizi echipfuva
• 15 compressions
• 15 kudzokera shure
• 15 inosimudza zvakananga

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya: Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 3 rounds.

• 15 zvigaro zvekufamba
• 15 mafudzi ekudzidzira
• 15 kukwasva mafambiro (negumbo rekurudyi)
• 15 kukwasva mafambiro (negumbo rekuruboshwe)
• 15 kutambanudza (gumbo rekurudyi)
• 15 kutambanudza (gumbo rekuruboshwe)
• 15 maekisesaizi echipfuva
• 15 compressions
• 15 kudzokera shure
• 15 inosimudza zvakananga

Banana Type Body Exercises

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya:Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 3 rounds.

• 12 mafudzi ekudzidzira
• 12 kukwasva mafambiro (negumbo rekurudyi)
• 12 kukwasva mafambiro (negumbo rekuruboshwe)
• 12 maekisesaizi echipfuva
• 12 biceps kurovedza muviri
• 12 triceps maekisesaizi
• 12 zvigaro zvekufamba
• 12 kutambanudza (gumbo rekurudyi)
• 12 kutambanudza (gumbo rekuruboshwe)
• 12 compressions

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya:Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 3 rounds.

• 12 mafudzi ekudzidzira
• 12 kukwasva mafambiro (negumbo rekurudyi)
• 12 kukwasva mafambiro (negumbo rekuruboshwe)
• 12 maekisesaizi echipfuva
• 12 biceps kurovedza muviri
• 12 triceps maekisesaizi
• 12 zvigaro zvekufamba
• 12 kutambanudza (gumbo rekurudyi)
• 12 kutambanudza (gumbo rekuruboshwe)
• 12 compressions

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya:Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 3 rounds.

• 12 mafudzi ekudzidzira
• 12 kukwasva mafambiro (negumbo rekurudyi)
• 12 kukwasva mafambiro (negumbo rekuruboshwe)
• 12 maekisesaizi echipfuva
• 12 biceps kurovedza muviri
• 12 triceps maekisesaizi
• 12 zvigaro zvekufamba
• 12 kutambanudza (gumbo rekurudyi)
• 12 kutambanudza (gumbo rekuruboshwe)
• 12 compressions

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Warming:Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 4 rounds.

• 12 mafudzi ekudzidzira
• 12 kukwasva mafambiro (negumbo rekurudyi)
• 12 kukwasva mafambiro (negumbo rekuruboshwe)
• 12 maekisesaizi echipfuva
• 12 biceps kurovedza muviri
• 12 triceps maekisesaizi
• 12 zvigaro zvekufamba
• 12 kutambanudza (gumbo rekurudyi)
• 12 kutambanudza (gumbo rekuruboshwe)
• 12 compressions

Kuonda Kwevarume

Pears Type Body Exercises

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya:Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 2 rounds.

• 15 mafudzi ekudzidzira
• 15 kukwasva mafambiro (negumbo rekurudyi)
• 15 kukwasva mafambiro (negumbo rekuruboshwe)
• 15 maekisesaizi echipfuva
• 15 maoko anosimudza
• 15 biceps kurovedza muviri
• 15 triceps maekisesaizi
• 25 zvigaro zvekufamba
• 25 kutambanudza (gumbo rekurudyi)
• 25 kutambanudza (gumbo rekuruboshwe)
• 25 compressions

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya-up: maminitsi makumi mana ekufamba

Dzokorora mafambiro anotevera kwe 2 rounds.

• 15 mafudzi ekudzidzira
• 15 kukwasva mafambiro (negumbo rekurudyi)
• 15 kukwasva mafambiro (negumbo rekuruboshwe)
• 15 maekisesaizi echipfuva
• 15 maoko anosimudza
• 15 biceps kurovedza muviri
• 15 triceps maekisesaizi
• 25 zvigaro zvekufamba
• 25 kutambanudza (gumbo rekurudyi)
• 25 kutambanudza (gumbo rekuruboshwe)
• 25 compressions

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya:Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 2 rounds.

• 15 mafudzi ekudzidzira
• 15 kukwasva mafambiro (negumbo rekurudyi)
• 15 kukwasva mafambiro (negumbo rekuruboshwe)
• 15 maekisesaizi echipfuva
• 15 maoko anosimudza
• 15 biceps kurovedza muviri
• 15 triceps maekisesaizi
• 25 zvigaro zvekufamba
• 25 kutambanudza (gumbo rekurudyi)
• 25 kutambanudza (gumbo rekuruboshwe)
• 25 compressions

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya:Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 3 rounds.

• 15 mafudzi ekudzidzira
• 15 kukwasva mafambiro (negumbo rekurudyi)
• 15 kukwasva mafambiro (negumbo rekuruboshwe)
• 15 maekisesaizi echipfuva
• 15 maoko anosimudza
• 15 biceps kurovedza muviri
• 15 triceps maekisesaizi
• 25 zvigaro zvekufamba
• 25 kutambanudza (gumbo rekurudyi)
• 25 kutambanudza (gumbo rekuruboshwe)
• 25 compressions

Apple Type Body Exercises

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya:Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 2 rounds.

• 25 zvigaro zvekufamba
• 25 mafudzi ekudzidzira
• 25 kukwasva mafambiro (negumbo rekurudyi)
• 25 kukwasva mafambiro (negumbo rekuruboshwe)
• 25 kutambanudza (gumbo rekurudyi)
• 25 kutambanudza (gumbo rekuruboshwe)
• 25 maekisesaizi echipfuva
• 25 compressions
• 25 kudzokera shure
• 25 inosimudza zvakananga

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya:Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 2 rounds.

• 25 zvigaro zvekufamba
• 25 mafudzi ekudzidzira
• 25 kukwasva mafambiro (negumbo rekurudyi)
• 25 kukwasva mafambiro (negumbo rekuruboshwe)
• 25 kutambanudza (gumbo rekurudyi)
• 25 kutambanudza (gumbo rekuruboshwe)
• 25 maekisesaizi echipfuva
• 25 compressions
• 25 kudzokera shure
• 25 inosimudza zvakananga

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya:Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 3 rounds.

• 25 zvigaro zvekufamba
• 25 mafudzi ekudzidzira
• 25 kukwasva mafambiro (negumbo rekurudyi)
• 25 kukwasva mafambiro (negumbo rekuruboshwe)
• 25 kutambanudza (gumbo rekurudyi)
• 25 kutambanudza (gumbo rekuruboshwe)
• 25 maekisesaizi echipfuva
• 25 compressions
• 25 kudzokera shure
• 25 inosimudza zvakananga

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya:Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 3 rounds.

• 25 zvigaro zvekufamba
• 25 mafudzi ekudzidzira
• 25 kukwasva mafambiro (negumbo rekurudyi)
• 25 kukwasva mafambiro (negumbo rekuruboshwe)
• 25 kutambanudza (gumbo rekurudyi)
• 25 kutambanudza (gumbo rekuruboshwe)
• 25 maekisesaizi echipfuva
• 25 compressions
• 25 kudzokera shure
• 25 inosimudza zvakananga

Banana Type Body Exercises

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya:Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 3 rounds.

• 20 mafudzi ekudzidzira
• 20 kukwasva mafambiro (negumbo rekurudyi)
• 20 kukwasva mafambiro (negumbo rekuruboshwe)
• 20 maekisesaizi echipfuva
• 20 biceps kurovedza muviri
• 20 triceps maekisesaizi
• 20 zvigaro zvekufamba
• 20 kutambanudza (gumbo rekurudyi)
• 20 kutambanudza (gumbo rekuruboshwe)
• 20 compressions

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya:Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 3 rounds.

• 20 mafudzi ekudzidzira
• 20 kukwasva mafambiro (negumbo rekurudyi)
• 20 kukwasva mafambiro (negumbo rekuruboshwe)
• 20 maekisesaizi echipfuva
• 20 biceps kurovedza muviri
• 20 triceps maekisesaizi
• 20 zvigaro zvekufamba
• 20 kutambanudza (gumbo rekurudyi)
• 20 kutambanudza (gumbo rekuruboshwe)
• 20 compressions

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya:Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 3 rounds.

• 20 mafudzi ekudzidzira
• 20 kukwasva mafambiro (negumbo rekurudyi)
• 20 kukwasva mafambiro (negumbo rekuruboshwe)
• 20 maekisesaizi echipfuva
• 20 biceps kurovedza muviri
• 20 triceps maekisesaizi
• 20 zvigaro zvekufamba
• 20 kutambanudza (gumbo rekurudyi)
• 20 kutambanudza (gumbo rekuruboshwe)
• 20 compressions

Maekisesaizi anofanirwa kuitwa musvondo rekutanga

Kudziya:Maminitsi makumi matatu kufamba

Dzokorora mafambiro anotevera kwe 4 rounds.

• 20 mafudzi ekudzidzira
• 20 kukwasva mafambiro (negumbo rekurudyi)
• 20 kukwasva mafambiro (negumbo rekuruboshwe)
• 20 maekisesaizi echipfuva
• 20 biceps kurovedza muviri
• 20 triceps maekisesaizi
• 20 zvigaro zvekufamba
• 20 kutambanudza (gumbo rekurudyi)
• 20 kutambanudza (gumbo rekuruboshwe)
• 20 compressions

Nzira yekuziva sei Body Type?

Mhando dzemuviri dzakakosha pakusarudza kudya kwako uye kurovedza muviri zvaunofarira. Rudzi rumwe norumwe rwemuviri rwakasiyana kubva kune rumwe uye rwakakosha zvikuru maererano nekuenzana kwemuviri. Kuti uite maekisesaizi ari pamusoro nemazvo, unofanirwa kuziva rudzi rwemuviri wako.

Pear Body Type

Iine chiuno chakamanikana uye dumbu. Mafudzi akamanikana kupfuura hudyu. Huremu hunoiswa kunyanya muhudyu nemuhudyu.

Apple Body Type

Chikamu chezasi chemuviri chidiki kana nhete. Huremu hwakanangana pakati pemuviri.

Banana Body Type

Mafudzi, chiuno, chiuno zviri pedyo kune mumwe uye mazamu maduku.