Ndewe5-Minute Mazuva ese Workout Maitiro Anobatsira Chaizvo?

Zvemukati

• Ko kuita kwemaminetsi mashanu kunobatsira here?
• Zvinotaurwa nesainzi
• Kukodzera kurovedza muviri mune yako tsika
• Matipi ekuwana nguva
• Ipfupi kurovedza kuedza
• Kutora: Enda unofamba

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita Zvakashata! Unogona kukohwa zvakanakira kushanda kunze nedikita zvikamu zvipfupi semaminetsi mashanu. Iwe unoverenga izvo nenzira kwayo: maminetsi mashanu. Zvichiri kusahadzika? Ramba uchiverenga kuti udzidze zvakawanda nezvekuti mashandiro emagetsi anogona sei kusimudzira hutano hwako nekusimbisa muviri wako.

Ko kuita kwemaminetsi mashanu kunobatsira here?

Zvinogoneka kuti hauna kumbofunga nezvekushandira kunze kwemaminitsi mashanu chete. Hazvinzwika senge nguva yakaringana yekuita mutsauko. Mushure mezvose, iyo Hofisi Yezvirwere Kudzivirira uye Hwekusimudzira Hutano inoti chiitiko cheeerobic chinogara kwenguva yakareba kupfuura mukureba kunoverengera kune chekuita nesimba reerobic raunofanirwa kuverengera kuwana vhiki rega rega. Asi izvi hazvireve kupfupika, kurovedza muviri kwakanyanya hakugone kubatsira.

Zvakanakira kurovedza muviri kazhinji zvinosanganisira zvese kubva pakurasikirwa nehuremu kusvika pakurara zvirinani kusvika pakuwedzera masimba esimba. Kuchengeta kukwana kunogona kubatsirawo zvakanyanya nekuzvivimba kwako. Saka, hapana chinhu chinofanira kuverengerwa kuchinangwa ichi here? Zvakanaka, vaongorori vari kuona kuti kunyangwe nguva dzekurovedza muviri senge mineti dzinogona kukubatsira kuti ugare wakasimba uye uchishanda.

Zvinotaurwa nesainzi

Chidzidzo kubva kuYunivhesiti yeUtah chinoratidza kuti zvese zvidiki zvidimbu uye zvidimbu zvekurovedza muviri zvaunoita zuva rese zvinogona kuwedzera kune chimwe chinhu chikuru. Muchokwadi, kunyangwe imwechete "brisk" mineti yekufamba inogona kuve neinoonekwa maitiro.

Vakadzi vaisanganisira kuputika kupfupika kwezviitiko zvepamusoro-soro muhupenyu hwezuva nezuva hwaive nekuderera kudiki mumuviri wavo index index (BMI), zvichienzaniswa nekutonga zvidzidzo. Varume vaive nemhedzisiro yakafanana. Iyo kalori inopisa panguva ino ipfupi asi yakasimba sisitimu yekurovedza muviri yakatendera vakadzi kuti vayere nezve 1/2 pondo pasi pevamwe vavo vasina basa. Odds of obesity yakadzikawo kune vese varume nevakadzi vakaita izvi kukurumidza kushanda. Iko kiyi kurova kumusoro kwekusimba kwechero chipi zvacho chauri kuita, maringe nekutarisa chete pahurefu hwenguva.

Chimwe chidzidzo chakaburitswa muObesity chakaratidza kuti kupatsanura kurovedza muviri kuita mapfupi machunks zvine musoro kana zvasvika pakuda kudya. Imwe seti yevatori vechikamu vakafuta vakaita awa rimwe chete rekurovedza muviri zuva rega rega nepo imwe seti yakaita zvikamu gumi nemaviri zvemaminetsi mashanu-ekudzidzira. Mukupedzisira, mapoka ese ari maviri aive neakaenzana mapuroteni anodzora chishuvo muropa ravo.

Iri boka raiita pfupi kurovedzwa, zvakadaro, vakati ivo vanonzwa avhareji ye32 muzana yakazara mukati mezuva remaawa. Mune mamwe mazwi, kuguta kwavo kwainge kwawedzera nekuita kwenguva pfupi kurovera kwemaminetsi mashanu chete pakureba.

Iwe zvakare unogona kunge wakanzwa nezve chimwe chinonzi Tabata kudzidziswa. Kubata kweTabata chaiko kuita kwemaminetsi mana ekukwirira-nguva yekudzidzira kurovedzwa iyo inoumbwa nemasekondi makumi maviri ekushanda nesimba uye masekondi gumi ekuzorora, yakadzokororwa kasere. Zita racho rinobva kumunyori wedzidzo yezvenguva yekudzidziswa iyo yakaburitswa muna 1996. Mhedzisiro yechidzidzo ichi yakaratidza kuti zvikamu zvenguva pfupi zvenguva zvakavandudza zvikuru masisitimu emwanaerobic uye eerobic.

Kukodzera kurovedza muviri mune yako tsika

Izvi zvese zvinonzwika zvakanaka, asi iwe ungangonzwa sekunge kuwana kunyange maminetsi mashanu ekurovedza muviri hazvigoneke neyakawandisa purogiramu yako. Kana pamwe kana iwe pakupedzisira paunowana imwe nguva yepasi, iwe unongoda kuzorora. Hapana munhu anoti kugara fiti zviri nyore, asi hazvifanirwe kunge zvisingaite futi.

Matipi ekuwana nguva

• Shandisa TV yekutengesa mabhenefiti kune yako mukana. Unogona kusimuka woita zvekujamba jacks kana kudzika woita pushups yako isati yatanga terevhizheni.
• Edza nzira yeanoano yekurovedza muviri nekuekisesaiza iwe uchiita mabasa ezuva nezuva sekugeza mazino ako. Panzvimbo pekungomira ipapo, ita mhuru shoma inomutsa.
• Gadza chiyeuchidzo pafoni yako kuti chikukurudzire iwe kurovedza muviri zuva rese. Iwe unogona kuvhara gonhi rako rehofisi kuti uite yoga kana kutora pfupi kufamba sekuzorora kwebasa.
• Famba kunopedzisa dzimwe nzvimbo pane kutyaira. Tora masitepisi pane erevheta. Paka kure kure nechitoro.

Zvichengetedze zvinoenderana neyakanakisa mhedzisiro. Mushure mechinguva, unogona kugadzirisa maitiro ako zvakakwana zvekuti kufamba kwakawanda kunoenderana nezuva rako.

Ipfupi kurovedza kuedza

Iwe haudi kuve nhengo yekurovedza muviri kuti ushande ziya ziya, futi. Muchokwadi, maitiro ekuenda kunzvimbo yekurovedza muviri, kuchinja, uye pakupedzisira kushanda kunze kunogona kuuraya nguva uye kurudziro yako. Paunonzwa kufemerwa kufamba, edza kutsvaga quickie yekurovedza iwe yaunowana mahara paYouTube.

Mimwe mienzaniso:

• Shanda musimboti wako neXHIT's 5 Minute Abs maitiro. Iwe unozopedzisa akateedzana ezvidzidzo zvishanu ayo akareba imwe chete kweminiti. Gadzirira kuve nyanzvi pamatanda akatwasuka-kutenderera, hudyu kukanda, oblique crunches, mativi emapuranga, uye akazara situps.
• Shanda chako chaunofarira asset neiyi 5-maminetsi Garo uye Gumbo Workout naFitness Blender. Iwe uchaita akasiyana squats uchishandisa maitiro emasekondi makumi mana mberi nemasekondi mashanu ekuzorora. Aya mafambiro anobatsira kusimudza, matauriro, uye kusimbisa yako yepasi hafu kuti utaridzike zvirinani mumajean ako uye uve nesimba rakawanda pane ako ezuva nezuva zviitiko.
• POPSUGAR Fitness inogovana iyi 5-Minute Fat-Blasting Bodyweight Workout vhidhiyo yeavo vako vanoda kupisa kwese-kwese. Iwe unozotanga nekusvetuka majeki uye nguva dzekumhanya. Ipapo iwe uchaenderera kumberi kune pike kusvetuka, chigero jeki, uye kusvetuka mapapu uye squats.
• Iyi 4-mineti Tabata yekurovedza naRebekah Borucki yakaonekwa kanopfuura mamirioni maviri nguva. Icho chikamu chezvikamu zvake zvakanzi "Une maminitsi mana" - uye inouraya. Chiitwa chega chega mukurovedza muviri kunoitwa kaviri, imwe neimwe kwemasekondi makumi maviri, ichiteverwa nemasekondi gumi ekuzorora. Anokurudzira kuzviita sekudziya kune yakarebesa tsika kana sekutanga mangwanani ako.

Kwete pedyo nekombuta? Seta wachi yako kana foni kwemaminetsi mashanu emaminetsi uye edza kuita akawanda muviri uremu zviitwa sezvaunogona kukwana mukati. Unogona kuita pushups, situps, mapuranga, squats, kusvetuka, mapapu, kumhanya munzvimbo, kana chero chimwe chinhu. Ingo namatira pairi uye edza kusvika padanho repamusoro soro. Uye usakanganwa kunwa mvura yakawanda kana wapedza!

Kutora: Enda unofamba

Ehe. Maminetsi mashanu chete ekurovedza muviri panguva anogona kubatsira hutano hwako munzira dzakawanda. Kana iwe uchiri kusava nechokwadi kuti zvakakwana, edza kuita kumwe kwekurovedza muviri muchikamu chiri pamusoro. Paunopedzisira wabata mweya wako, zvibvunze zvakare kana maminetsi mashanu angaita kuti mwoyo wako urambe. Uye, chaizvo, kuita chimwe chinhu kazhinji kuri nani pane kusaita chinhu, saka famba!