Kunyange zvazvo vanhu vakawanda vachitanga kuumba tsika yekuenda kugym, vazhinji vavo vanosarudza kurovedza muviri kumba nekuda kwebasa ravo rakabatikana uye hupenyu.Nekudaro, pasina mahwendefa ebarbell, kettlebells nemimwe michina yemitambo, tingaite sei kuti tiwane kudzidziswa uye kusimba?
Toshihiro Mori, purezidhendi weJapan Body Exploration Co., akati akabatikana, asi kunyange chigaro chinogona kushandiswa kudzidzisa tsandanyama dzake munguva yake yakasununguka.
Mori akataura kuti vanhu vanowana tsandanyama kuburikidza nekudzidziswa kwesimba vanozowedzera basal metabolic rate uye huwandu hwemakoriori avanowanzo shandisa zuva rega rega, zvichiita kuti zviome kuvaka mhasuru.Kubva pane zvakaitika kwaari, Mori akatanga nzira yekusimbisa kudzidziswa kwepakati nezvigaro, kusanganisira mapoka maviri ezvidzidzo zvaanowanzoshandisa.Kana wakaneta kubasa, ipfungwa yakanaka kuita seti imwe kana maviri panguva yako yekuzorora.
Fambisa 1: core gumbo kuwedzera
Shandisa chigaro kushanda abs uye zvidya, kunyanya rectus abdominis uye kuwedzera kune quadriceps (mberi kwehudyu tsandanyama) kuomesa dumbu rezasi.Kunyange zvazvo kufamba uku kunoratidzika kuduku, kunonyatsoita mitambo yakanaka.
Nhanho 1 gara pachigaro, tora kumucheto kwechigaro nemaoko maviri, simudza tsoka dzako uye zvishoma nezvishoma pfugama mabvi ako.
Danho 2 Wedzera mabvi ako mberi, kuchengeta makumbo ako uye kwete kubata pasi, kumashure uye mberi 10 nguva mumutsara.
Fambisa 2: hip inoyangarara
Ichi chiitiko chakakosha chinogona kuyedzwa muhofisi panguva dzakajairwa, uye kanenge 1-2 seti yekudzidzira zuva rega rega, dumbu richave nekunzwa kwakasimba.Zvinofanira kuonekwa kuti kana varume vachiita kufamba uku, zviri nyore kushandisa simba reruoko kusimudza muviri, uye kufamba kwakarurama ndiko kushandisa simba remudumbu, kuitira kuti unzwe kukurudzirwa kwepakati.
Danho 1 gara pachigaro nemaoko ako kumativi.
Danho rechipiri Simudza chiuno chako kubva pachigaro uye tambanudza musana wako kumberi kuti uenzanise nzvimbo yako yegiravhiti.
Ndizvo zvose zvemaitiro ekuonda nechigaro chehofisi.Asi iwe unoda yakachengeteka uye yakavimbika mhando yehofisi chigaro sematurusi ako eku slimming panguva yako yekuzorora mushure mekushanda.GDHRO office chair ichave yaunoda.
Mamwe madhizaini ehofisi, unogamuchirwa kutaura webhusaiti yeGDHRO:https://www.gdheoffice.com
Nguva yekutumira: Zvita-11-2021