Mazamu ako ari kurwadza uye zvidya zvako zviri kurwadza zvichakufadza.

Unoziva here kana vanhu vachiti "pfeka kuti ubudirire"? Ehe, hazvisi zvekuhofisi chete. Zvaunopfeka kugym zvinokanganisa mashandiro ako zana muzana.

Bra yemitambo ine makore gumi, kana kuti donje rawakagara uinaro kubva kuchikoro chepuraimari, inogona kuita kuti kurovedza muviri kunzwe kwakaoma, uye kutokuvadza muviri wako.

Hezvino zvaunofanira kubvisa kubva muwadhiropu yako yekurovedza muviri, stat:

1. Mbatya dzedonje 100%

Ehe, tsvakiridzo inoratidza kuti mbatya dzedonje hadzinhuwi zvakanyanya semachira ekugadzira, asi "donje rinotora chero dikita redikita, izvo zvinoita kuti unzwe sekunge wakapfeka tauro rakanyorova," anodaro Chad Moeller, mudzidzisi wezvemunhu ane hunyanzvi.

Kana mbatya dzakanyorova zvakanyanya, mikana yekuti mabhakitiriya awedzere kukura—kunyanya kana ukadzipfeka kwenguva yakareba, anodaro Navya Mysore, MD, chiremba weOne Medical muNew York. Uye “kana nzvimbo dzakashama dzeganda dzikasvikwa nembatya dzekurovedza muviri dzakazara mabhakitiriya, zvinogona kukonzera hutachiona hwefungus panzvimbo yacho,” anotsanangura kudaro. Panzvimbo pedonje, sarudza machira anobvisa ziya akagadzirirwa kurovedza muviri.

2. Mabhura enguva dzose kana mabhura emitambo akatambanudzwa

Nekuda kwemazamu ako, usapfeke bra yenguva dzose uchienda kugym. Mabra emitambo ekare akareruka ane elastic yakatambanudzwa ipfungwa yakaipawo. "Kana usingapfeke bra inotsigira zvakakwana kuti urovedze muviri, kusvetuka-svetuka hakusi iko kwega chinhu chaunofanira kunetseka nacho," anodaro Darria Long Gillespie, MD, purofesa wekiriniki paYunivhesiti yeTennessee School of Medicine. "Kana uine chipfuva chiri pakati nepakati kusvika chakakura, kufamba-famba kunogona kutungamira kukurwadziwa kwemusana wepamusoro nepafudzi mushure mekurovedza muviri.

Tisingatauri kuti, "zvinogona kukonzera kuti nyama yezamu itambanuke, zvichiikuvadza uye zvichiwedzera mikana yako yekudzikama mune ramangwana," anodaro Gillespie.

3. Mbatya Dzinobatisa Zvikuru

Zvipfeko zvekudzvanya, zvakagadzirirwa kubvumira kufamba uku uchidzvanya tsandanyama, zvakanaka. Asi zvipfeko zvidiki kana kuti zvakamanikana zvakanyanya munzira ipi zvayo? Izvozvo zvinogona kukuvadza kupfuura kubatsira.

Tsvaga maleggings akakwana

Mabhurugwa Akanakisisa Ekurovedza Muviri Emhando Dzese Dzekurovedza Muviri

"Mbatya hadzifanirwe kunge dzakabatikana zvekuti dzinodzivisa kufamba-famba—senge mabhurugwa mapfupi kana maleggings anoita kuti zvisakwanise kukotama kana kuburuka wakapfeka squat yakazara kana hembe dzinokutadzisa kusimudza maoko pamusoro," anodaro Robert Herst, mudzidzisi wepamuviri ane hunyanzvi uye powerlifter.

"Zvakare, mbatya hadzifanirwe kunge dzakasimba zvekuti dzinoita kuti kufamba kweropa kusashande zvakanaka." Mabhurugwa madiki anogona kukonzera kurwadziwa mumakumbo, nepo mabhurugwa emitambo akaomarara achigona kukanganisa kufema kwako, anodaro Mysore. Mabhurugwa mapfupi anorambidza anogona kukonzera kukweshana kwemukati mezvidya, izvo zvinogona kutokonzera hutachiona.

4. Mbatya Dzakakura Zvikuru

“Haudi kuvanza muviri, nekuti mudzidzisi wako kana mudzidzisi anofanira kuuona kuti akuongorore,” anodaro Conni Ponturo, muvambi weAbsolute Pilates Upstairs muWoodland Hills, CA. “Musana wacho wakarebeswa here, dumbu rakabatana here, mbabvu dziri kubuda here, uri kushanda zvakanyanya netsandanyama dzisina kunaka here?”

Anowedzera kuti: “Nhumbi dzekurovedza muviri nhasi dzakagadzirirwa kubatsira muviri kufamba zviri nani,” saka tsvaga chipfeko chinokukodzera, uye chaunonzwa wakanaka nacho—kutaridzika zvakanaka ibhonasi chete.