Akakosha mabhenefiti emaminetsi gumi-ekudzidzira

Zvemukati

• Kubatsira kukuru
• Maitiro ekuita iyo 10-mineti Workout
• 10-maminetsi ekumhanya Workout

Mapfupi-epfupi maekisesaizi anogona kuve nemhedzisiro yakafanana neyekureba-kwenguva maekisesaizi kana uchiitwa pakakwirira zvakanyanya, nekuti pakanyanya kusimba kwekudzidziswa, ndipo panotoda muviri kushanda, uchifarira caloric expenditure kunyangwe mushure mekurovedza muviri. Nekudaro, kurovedza muviri kunoitwa mumaminitsi gumi pakukwirira kwakanyanya kunogona kuita zvakafanana kana kuita kwakanyanya sekurovedza muviri kunoitwa mumaminitsi makumi mana kusvika makumi mashanu uye nepakati nepakati, semuenzaniso.

Kumusoro kwakasimba kurovedza muviri kunodaidzwa kuti HIIT, muChirungu Yakakwirira Intensity Kupindirana Kudzidziswa, iyo inogona kuitwa nemaeerobic kurovedza muviri, ayo anoshandisa huremu hwemuviri pachahwo kana mukushanda kana wedunhu kudzidziswa. Ona dzimwe sarudzo dzekudzidzisa dzinoshanda.

Kunyangwe paine mabhenefiti, kukurumidza uye kwakanyanya kurovedza muviri hakugone kuitiswa nemunhu wese uye zvinokurudzirwa kuti vaperekedzwe nehunyanzvi panguva yekudzidzira. Izvi imhaka yekuti mune urwu rudzi rwekurovedza muviri, kune hukuru hwekuda moyo, izvo zvinogona kukonzeresa nekurwadziwa kwemoyo kana kurohwa nevanhu vane matambudziko emoyo, kana kukonzera kukuvara. Uye zvakare, vanhu vakagara vanogona kuita mhando iyi yekurovedza muviri, asi ivo vanofanirwa kuunzwa chete kana munhu wacho atove akagadziriswa.

Kubatsira kukuru

Kudzidzira kwemaminetsi gumi-kunogona kuve nemabhenefiti akati wandei kana akaitwa nemazvo, pakukwirira kwakanyanya uye achiperekedzwa nehunyanzvi, mukuwedzera pakuve nehukama nechikafu chine hutano uye chakaringana zvinoenderana nechinangwa. Iwo mabhenefiti makuru eiyo 10-maminetsi ekurovedza ndeaya:

• Kuwedzera kwecaloric expenditure;
• Yakakura mhasuru kuramba;
• Zvirinani cardiorespiratory mamiriro;
• Kurasikirwa kwemafuta uye mhasuru kuwanda;
• Yakawedzera insulin senzwi;
• Iyo inorwisa kushushikana, inovandudza manzwiro uye inovimbisa kunzwa kwekugara zvakanaka.

Kuti uwane mabhenefiti epamusoro, zvinodikanwa kuti rudzi urwu rwekudzidziswa runoperekedzwa nedhayeti yakaenzana uye inokodzera chinangwa, uye inofanirwa kukurudzirwa, zviri nani, nachiremba wezvehutano. Ziva zvekudya kuti uwane mhasuru uye kurasikirwa nemafuta.

Maitiro ekuita iyo 10-mineti Workout

Kudzidzira kurovedza muviri kweinenge maminitsi gumi zuva rega rega kwakaringana kubuda munzira yekugara uye kudzikisa njodzi yezvirwere zvemoyo, asi izvo zvinoda kuitiswa zvakanyanya uye nehunyanzvi kuongorora.

Iwo maekisesaizi anogona kuitwa nemuviri wako wega uremu, huremu hwekudzidzira kurovedza kana maekisesaizi eairobic, sekumhanya, kuchovha bhasikoro, kusvetuka tambo, kukwira masitepisi uye kushambira, semuenzaniso.

10-maminetsi ekumhanya Workout

Ye 10-mineti yekumhanyisa yekurovedza sarudzo inogona kuitwa pane yekutsika-tsika, kumhanyisa kwemakumi matatu kusvika makumi mashanu masekondi pakukwirira kwakanyanya uye kuzorora kwemasekondi makumi maviri kusvika makumi matatu, ayo anogona kumiswa kana kufamba netambo nhambwe. Aya mafuti anofanirwa kutorwa kwenguva yemaminitsi gumi kana zvinoenderana nehungwaru hwenyanzvi, asi anofanirwa kuve akasimba zvakakwana kuti kurova kwemoyo uye metabolism kuwedzere.

Pamusoro peiyo nguva inomhanya pane yekutsika-tsika, imwe nzira yekuwedzera kukwirisa kwekumhanya kuzviita mujecha rakapfava, nekuti rakawoma uye rinoda simba rakawanda kubva mumuviri, kuwedzera kurova kwemoyo uye, nekudaro, iyo caloric mari.

Ona iyo macalorie mari yekushandisa yega yega chiitiko:

Izvo zvakare zvinokwanisika kuita makumi matatu-maminetsi ekurovedza pamba, izvo zvinokurudzirawo kuwedzera metabolism uye caloric mari kana ichiitwa pakakwirira zvakanyanya. Heano maitiro ekuita epamberi kurovedzwa kurasikirwa nemafuta.