10 Hutano Husina Hutano Kuzvibata-Talk Misungo Yekunzvenga

Zvemukati

• Wangu Makumbo Makuru Haazombove Akatetepa
• Ndine Fat Genes uye Handikwanise Kurasikirwa Uremu
• Chirwere Chemwoyo Chinomhanya muMhuri Yangu, Saka Ndatongerwa
• Ndine Metabolism Inononoka kupfuura Wese Mumwe Munhu
• Ini Handisi Kuona Musiyano, Saka Nei Uchizvinetsa?
• Ini handina butt, uye hapana chinogona kuchinja izvozvo
• Handina Nguva Yekuita
• Ita kuti zviite
• Handikwanise Kushandisa Zviyereso:
• Ndichaita Bulk Up!
• Ini Ndakaneta-Handikwanise
• Simudza Zviyereso
• Handimbofi Ndakava Nedumbu Flat Mushure mekuita Vana
• Ongororo ye

Zvinonyadzisa kana mumwe munhu achikubata iwe uchitaura wega zvinonzwika, asi idzi dzekuzvitaurirana hadzina njere bhudhi: Izvo zvinhu zvaunozviudza iwe zuva rega rega zvinogona kukanganisa pfungwa dzako uye nzira yaunotora kune yako kugwinya uye hutano.

Vazhinji vedu tinoda kukura nekuvandudza muzvinhu zvakasiyana zvehupenyu hwedu, asi kukura ikoko hakusi nyore nguva dzose nekuti tiri muhondo pakati petsika dzedu dzekare (dzepfungwa nezviito) uye neyedu tsika itsva, anodaro Michael Gervais , Ph.D., chiremba wezvepfungwa uye director weakakwira kuita kweDISC Sport uye Spine Center muNewport Beach, California. Imwe yetsika idzodzo kutaura kwedu toga. "Nhaurirano yedu yemukati, yekutaura uye yakavanzika, ndiyo nzira yatinoita nayo pfungwa yenyika," anodaro.

Uye kuteerera kuhurukuro dzako pachako kune simba rekuwedzera hupenyu hwako kana kukutadzisa kusvika pazvinangwa zvako. Kana uri kunetseka kuvaka muviri waunorota, tora nhanho uzviteerere iwe pachako. Inzwa chimwe chezvinotevera zvinozivikanwa zvisina kunaka kutaura wega? Wobva waramba uchiverenga kuti uwane mazano ehunyanzvi ekuti ungadzokorora sei mutauro wako uye wotanga kutarisa izvo zvinangwa zvekusimba.

Wangu Makumbo Makuru Haazombove Akatetepa

Iyi mhando yekutaura inokonzeresa kukakavara mupfungwa dzako nemuuropi hwako, anodaro Gervais. "Kana tine hutsinye kana pfungwa dzisina kunaka, uropi hwedu hunopindura nekusunungura kemikari inokanganisa mafungiro." Dzokororwa pfungwa dzakaipa dzinogona kuva chepfu, sezvo immune system yedu inova inokanganisa nekuda kwekuwedzeredza-kwekumisikidza iyo yekurwa-kana-ndege nzira. "Kufunga kusingaperi kwakashata kunogadzira nzvimbo yemukati ine hukasha zvekuti tinogona kuzviwana taora moyo, tichizvidya moyo, kana kusimba mumuviri," anodaro Gervais. "Zvinova kuzvikunda." Muchokwadi, toning uye kusimbisa zvidya zvako zvinoda kutarisisa kudya, pamwe ne cardio uye kudzidziswa kwesimba. Sanganisira mapapu, squats, uye nhanho-kumusoro-mbiri katatu pavhiki kwe wako zvidya zvakanakisa.

Ndine Fat Genes uye Handikwanise Kurasikirwa Uremu

Zvakajairika kunetseka kana amai vako vaine muffin yepamusoro, asi, DNA parutivi, hauna kugadzirirwa kuve nemuviri wakafanana. Tsvagiridzo inoratidza kuti 20 chete kusvika 30 muzana yehuremu inokonzerwa negenetics, anodaro mudzidzisi Tom Holland, munyori we Kurova Gym (William Morrow, 2011), saka unogona kuita shanduko huru. “Kufutisa kazhinji kune chekuita netsika nemagariro, kwete genetics, saka tangai kudya nevanhu vanodya zvine hutano, sezvo zvidzidzo zvichiratidza kuti tinongoita magirazi avo vatinodya navo,” anodaro. Kunyora kudya kwako kudya uye kuziva matambudziko ako zvakare zvinokugonesa kuona nzvimbo dzaunofanira kushanda.

Chirwere Chemwoyo Chinomhanya muMhuri Yangu, Saka Ndatongerwa

Kuzvarwa uine "majini akaipa" ndizvo chaizvo zvimwe chikonzero chekushanda, anodaro Andrew M. Freeman, MD, chiremba wezvemwoyo pamwe nedhipatimendi remishonga kuNational Jewish Health muDenver. Kugara uchirovedza muviri kukwikwidza mimwe yemishonga yakanakisa yekurapa chirwere chemwoyo, kuwedzerwa kweropa, nezvinetso zvecholesterol, uye kurapwa, kunodzivirira, kana kukanganisa zvakanaka chinenge chirwere chese chinozivikanwa, anodaro. IAmerican Heart Association neAmerican College yeCardiology inokurudzira maminetsi zana nemakumi mashanu ekuita basa nekukurumidza zuva nezuva. "Svikira izvo nekuita maminetsi makumi matatu zuva rega rega revhiki uye kutora kupera kwevhiki," Dr. Freeman anodaro. Uye haufanire kudikitira pamushini: Kumhanya-mhanya, kumhanya, kurora blading, kushambira, kana chimwe chiitiko chaunofarira chauchaita. Uye usakanganwa kuti yakaderera-mafuta, yakaderera-cholesterol chikafu inogona zvakare kubatsira.

Ndine Metabolism Inononoka kupfuura Wese Mumwe Munhu

Kutenda kuti uri parumananzombe kunogona kuita kuti usade kuita maekisesaizi zvachose. Pane kudaro, kana iwe uchifunga kuti metabolism inyaya, tora matanho ekusimudzira, anodaro Katrina Radke, mushambiri weOlympic uye munyori we Kuva Wako Wakanakisisa Pasina Kushushikana (Motivational Press, Inc.). Tora kudzidziswa kwepakati, uye idya maawa matatu kusvika mana ega ega, ayo ane bhonasi yakawedzerwa yekubatsira iwe kuti usambove nenzara kana kuguta, saka unonzwa kugara uine simba, anodaro.

Ini Handisi Kuona Musiyano, Saka Nei Uchizvinetsa?

Kushanda kunofanirwa kuuya nechirevo chekutaura: "Migumisiro yehusiku haina kufanana." Muchokwadi, zvinotora mwedzi miviri kusvika mitatu kutanga kuona shanduko-chaiyo nguva iyo vanhu vanowanzo regedza, anodaro Holland. "Unofanira kuyeuka kuti hazvina kutora vhiki kuti uwedzere huremu, saka sei iwe ungatarisira kurasikirwa nayo usiku hwose? Unogona kunge usati wavapo, asi iwe uri pedyo kupfuura iwe." Pondo imwe neimwe yaunoda kurasikirwa nayo inoda 3,500-calorie deficit, saka kana uchida kurasikirwa nepound pasvondo, cheka 500 calories pazuva kuburikidza nekudya uye maekisesaizi.

Ini handina butt, uye hapana chinogona kuchinja izvozvo

Pamwe chete nenyaya dzemoyo uye uremu, unogona kutenda Amai naBaba nekufuratira kumashure-uye kugadzirisa zvaunazvo. Kunyange hazvo tsandanyama dzako dzese dzesimba dzakatemerwa musati wazvarwa, "unogona kusimudza bhawa," anodaro Irv Rubenstein, Ph.D., wemuviri wemuviri uye muvambi we S.T.E.P.S. (Scientific Training uye Exercise Prescription Nyanzvi) muNashville, Tennessee. Tora yako yepasi-muviri kurovedza kune inotevera nhanho: Rubenstein inokurudzira squats anoenda zvakadzika kuitira kuti mahudyu ako ave akafanana kana kudzika, uye nhanho-kumusoro pane 12- kusvika 18-inch bhenji kana nhanho uchishandisa dumbbells dzinokutendera iwe kuita 2 kusvika 3 seti ye6 kusvika ku12 reps.

Handina Nguva Yekuita

Ita kuti zviite

Izvi zvese-kana-hapana-zvizvi-kutaura zvinoita kuti zvive nyore kuve munhu akabatwa nemamiriro akatitenderedza, Radke anodaro. "Patinoita zvikonzero, zvinowanzoitika nekuti tinotya kutora matanho. Tinogona kusaziva zvekuita kana kutya kuti hazvibhadhare." Kana tangogadzira chiono chakakura chakakwana chezvatingawana kana tikatora danho rekutanga, tinogona kukurudzirwa. Radke anokurudzira kutanga nemaminetsi mashanu ekufema uye kutambanudza, uye kana izvo zvichinzwa zvakanaka, wedzera zvimwe kana chimwe chiitiko. "Chinhu chakakosha kuenderana nechinhu chidiki, kuvaka chivimbo chako, wobva watora nhanho dzinotevera," anodaro.

Handikwanise Kushandisa Zviyereso:

Ndichaita Bulk Up!

Ngatitarisei sainzi pano: "Vakadzi havangove nedanho re testosterone kuti vakure," Holland anodaro. "Zvisinei, iwe unoda musimba wakaonda sezvinobvira sezvo izvo zvinowedzera metabolism." Kana iwe uchitya kuve Hulk, tambanudza tepi yekuyera uye urekodhe macircuit (mahudyu ako, maoko ekumusoro, mhuru, nezvimwewo), uchitevera musiyano nekufamba kwenguva kuti ugone kuona mutema nemuchena kana uchikura kana kungosimbisa. Vamwe vakadzi vanogona kuvaka, asi izvi zvinoda kutora macalorie akawanda kupfuura aunoda, Rubenstein anoti. "Huremu ndiyo nzira yakavimbika yekuwana marudzi esimba uye toni inoshuvira vakadzi vazhinji," Rubenstein anodaro. Iye anokurudzira kuita cardio pamazuva mamwecheteyo sekudzivisa kudzidziswa, izvo zvidzidzo zvinoratidza kuburitsa zvishoma zvekusimudzira kukura pane kuita izvo zviviri zvakasiyana - uye zvinoreva kuti muviri unetoni usina huwandu.

Ini Ndakaneta-Handikwanise

Simudza Zviyereso

Kana iwe usina kusimba, iwe unofanirwa kunge uchisimudza zviyereso kubatsira tsandanyama dzako kukura! Usatombo kunetseka nezve iyo nhamba pane dumbbells; tanga nezvese zvaunogona kusimudza uye kufambira mberi kusvika kune zvinorema kana izvo zvanyanya nyore. Kunyangwe yako bodyweight inoshanda, Radke anodaro. Push-ups, dhonza-up, squats, uye zvimwe zvekushandisa-zvisina maekisesaizi zvinogona kuita inoshanda, inonetsa kurovedza muviri. "Unogona kutanga nekubata nzvimbo yekusundidzira nemabvi ako pasi kuti ujaire kutsigira muviri wako wega," Radke anowedzera.

Handimbofi Ndakava Nedumbu Flat Mushure mekuita Vana

Kutanga, yeuka kuti iyo Beyonces uye Reese Witherspoon vepasirese vane varairidzi vega, vezvekudya, vekubika, uye dzimwe nyanzvi dzinovapa marongero akasarudzika nekutarisisa, kuwedzera kune vanamukoti kana vevaviri vanotarisa vacheche vavo pavanenge vachishanda kwemaawa maviri akananga. Asi, kudzivisa diastasis recti (kuparadzaniswa kwerectus abdominis muscle) kana ganda rakatambanudzwa zvikuru, "mukadzi anogona kurasikirwa nemafuta uye kudzorerazve misumbu nekurovedza kwakakodzera," anodaro Rubenstein. Nhanho yekutanga ndeye cardio, uye kudzidziswa kwepakati kwakaratidzirwa kudzikamisa dumbu mafuta zvakanyanya kupfuura kudzika-kwekusimba cardio. Rubenstein anokurudzira maminetsi gumi nemashanu kusvika makumi maviri ezvenguva mazuva matatu pavhiki. Kana zvanyanya kuoma, maminetsi makumi matatu echinyakare cardio kwemazuva mashanu pasvondo anogona zvakare kushanda. Toning ndicho chikamu chechipiri: Tarisa pane ako oblique kudhonza ako mudumbu madziro mukati kune yako yepakati midline. Edza mapuranga emativi, oblique crunches, kana kutenderera ne tubing. Asi chokwadi iwe unofanirwa kubatanidza izvi nekudya kunopa mazana mashoma macalorie mashoma pane zvawanga uchidya (kusamboenda pasi pe1,200 macalorie, iyo nzvimbo iyo muviri wako unopinda munzara mode uye metabolism yako inononoka).

Ongororo ye