5 Zvikonzero Kuti Workout Yako Haisi Kushanda

Zvemukati

• Ongororo ye

Wanga uchishanda nguva dzose kwemwedzi (zvichida kunyange makore) uye zvakadaro chiyero chiri kukwira? Hedzino nzira shanu dzekurovedzera muviri kwako kungave kukuchengetedza kubva pakurasikirwa nehuremu, uye izvo zvinokurudzirwa nenyanzvi dzedu kuti utange kudzikisa mapaundi zvakare:

1. Maekisesaizi ako arikuita kuti udye zvakanyanya.

Basa rako rinokuita kuti ushandise "Ndakaripisa, ndakariwana," kuregererwa kana zvasvika pakudya kwako? "Zvidzidzo zvinoratidza kuti vanhu vanowanzodya macalorie pavanotora maekisesaizi," anodaro Michele Olson, Ph.D., purofesa wekurovedza sainzi paAuburn University Montgomery, uye musiki we Makumbo Akakwana, Glutes & Abs DVD.

Funga kuti kumhanya kwako kwemaminetsi makumi mana neshanu kwakakwana kupisa chimedu chechokoreti keke pane dessert menyu? Funga izvi: avhareji, zana-makirogiramu-mukadzi mukadzi anopisa anokwana mazana mana nemazana matanhatu emakirori (pamaminetsi gumi-mamaira) kumhanya kwemaminetsi makumi mashanu nemashanu. Avhareji yeresitorendi dessert wachi inotenderedza 1,200 macalorie (kana anopfuura), saka kunyangwe iwe ukangodya hafu yechimedu, iwe unenge uchiri kudya nyore kumhanya kwako-uye zvimwe-mu isingasviki maminetsi gumi.

Mhinduro: Ita kuti Workout yako iverenge nekuvabatanidza neyakagwinya kudya kunogara mukati meyakakodzera koriori inotarisirwa nemuviri wako kuti urasike kana kuchengetedza huremu hwako. Olson anokurudzira kunyora pasi zvauri kudya kuti uratidze macalorie akapedzwa, uyezve kubvisa macalorie awakapisa, kune yako yechokwadi zuva nezuva nhamba.

2. Kurovedzera muviri kwako kunokubvisa zvachose.

Iyo 5:00 am inouraya bhutsu yekirasi kirasi yakaita senzira huru yekupinda muchimiro, saka nei mapaundi asiri kudonha? Kana kurovedza muviri kwako kukakusiya uchinzwa kupera simba zvachose, kurukutika, kurwadziwa, uye uchingoda kurara pamubhedha kwezuva rese, zvinogona kunge zvichikuvadza kupfuura kunaka, anodaro Alex Figueroa, iye wega mudzidzisi uye mudzidzisi wehutano kuMitambo. Kirabhu / LA muBoston, MA. Kunyange zvazvo kushanda kwako kuchifanira kunge kwakaoma, kusundidzira muviri wako zvakanyanya kunogona kuva nemigumisiro yakasiyana pamuviri wako. Pamusoro pekudzidziswa kunogona kukonzera zvese kubva kuzvido zveshuga, immune system isina kusimba, uye kushaya hope-zvese izvi zvinogona kukonzera kuremerwa.

Mhinduro: Figueroa inokurudzira kutevera chirongwa chekurovedza muviri icho chakakodzera yako yazvino fitness nhanho-imwe icharamba ichidenha muviri wako pasina kuibvisa zvachose. Hauna chokwadi kuti chii chakakunakira? Edza kuronga musangano neako wega mudzidzisi kuti uongorore zvinangwa zvako uye rakanyanya chirongwa chezviito kuti uzviite.

3. Workout yako inopisa mashoma macalorie kupfuura iwe zvaunofunga.

Kunzwa wakarurama chaizvo kana treadmill ichiti wapisa mazana macalorie? Kwete nekukurumidza, anoyambira Olson. Iyo isina kujairika yakakwira calori yekupisa kuverenga isingawanzo, Olson anodaro, uye mazhinji michina inofungidzira kuverenga zvakanyanya neinosvika makumi matatu muzana.

"Michina yakawanda haidi kuti iwe uise muhuremu hwemuviri wako uye, nekudaro, iyo koriori inoburitswa inowanzoenderana ne'referensi uremu 'inowanzo shandiswa musainzi yemakumi mashanu nemashanu mapaundi," Olson anodaro. "Saka, kana iwe uchiyera 135 pounds, semuenzaniso, haungapise macalorie akafanana nemunhu ari pachiyero chereferensi."

Uye kunyangwe avo vanoshandisa kuverenga kwemoyo vanogona kunge vasina chokwadi zvakare. "Michina inosanganisira kuita kwemaoko (senge stair stepper kana elliptical) inogona kukonzera kurova kwemoyo kwepamusoro kana ichienzaniswa nemuchina wegumbo-chete senge treadmill, asi izvi hazviwanzo nekuti uri kupisa macalorie akawanda," anodaro Olson. "Ongororo yakaratidza kuti pamwero wakafanana wekoriori inopisa, kurova kwemoyo kuchave kwakakwirira zvakanyanya paunoshandisa maoko maererano nemakumbo, uye iwe unogona kunge uchipisa makoriki mashoma pasinei nepamusoro pemwoyo."

Mhinduro: Edza kushandisa 'kureba kwakavharwa' kuverengerwa-kunze kuti uone zvakaringana kuti mangani macalorie akatsva, Olson anodaro. "Semuenzaniso, kana uchida kupisa macalorie mazana matatu, kumhanya mamaira matatu, kufamba mamaira mana, kana kuchovha bhasikoro mamaira angangoita gumi pabhasikoro zvinozivikanwa kupisa mari iyi."

4. Workout yako haina kuenzana.

Chokwadi, isu tinoda Zumba kungofanana newe, asi hazvireve kuti ndizvo zvese zvaunofanirwa kunge uchiita kuti ugare uri muchimiro. "Kusiyana-siyana hakusi chete zvinonhuwira zvehupenyu, asi kiyi yekuwana muviri uri nani, wakaonda, wakasimba," Olson anodaro. "Hapana kana chiitiko chimwe chete chinogona kukupa zvese zvaunoda."

Kuita chete cardio workouts kana simba rakafanana kurovedza muviri nguva nenguva zvinoreva kuti uri kurega mukana wekuvaka mhasuru dzakaonda uye kupikisa muviri wako nenzira itsva (shanduro: kupisa macalorie akawanda uchiita chimwe chinhu chitsva), uye iwe unogona kukwira nekuda kwayo.

Mhinduro: Gadzira chirongwa chevhiki nevhiki chinotenderera kuburikidza nemhando dzakasiyana dzemaekisesaizi (cardio, simba rekudzidziswa, kuchinjika, musimboti) kuitira kuchengetedza pfungwa dzako, uye muviri, kubatikana uye kuchinja. Olson anokurudzira kukodzera mune angangoita matatu masimba emisangano uye matatu kusvika mashanu echirongwa checardio pasvondo mhedzisiro.

5. Maekisesaizi ako haasi ekare.

Wanga uchitora kirasi imwe chete yekuveza muviri uchishandisa iwo akafanana 3-pondo zviyero vhiki nevhiki? Bata mamwe madumbbells anorema kuti ukwidze macalorie ako uye uvake tsandanyama inoputika, anorumbidza Sonrisa Medina, maneja weboka rekusimba reEquinox Fitness Clubs muCoral Gables, Florida. Uye iwe uchiri pairi, edza kirasi yausina kumboita (seyoga kana Pilates) kukurudzira muviri wako nenzira itsva.

Sei zvakakosha kuchinja zvinhu? Kuita maitiro mamwe chete ekurovedza muviri nguva nenguva zvinoreva kuti muviri wako haufanirwe kushanda nesimba kuti uzviite mushure memavhiki mashoma. "Isu 'tinodzidza' kuita chero chiitiko uye mafambiro," Olson anodaro. "Izvo zvatiri 'kudzidza' zvatiri, iko kuita kuri nyore kune miviri yedu, zvinoreva kuti uchapisa macalorie mashoma pane zvawakaita kana chiitiko kana chiitiko chako chaive chitsva kwauri."

Mhinduro: Kunyangwe kuyedza maremu anorema kana kuwedzera kupikisa panguva yekirasi yekuchovha bhasikoro, kushandura kusimba uye chimiro chekurovedza muviri kwako kunogona kubatsira kukanda macalorie ako kupisa kuti utange kuonda zvakare. Kunyangwe kuwedzera mashandiro akaita seyoga uye maPilates ayo asinga pise huwandu hwakawanda hwe macalorie, kana ari matsva kumuviri wako, anozoita shanduko dzakanaka mumuviri wako kungo kubva pakuva dambudziko nyowani kumafambiro ako uye maitiro ekurovedza muviri, Olson anoti .

Ongororo ye