7 Zvikonzero zveKupfupisa Kubata Kwako

Zvemukati

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Kana iwe uine tsika yekutarisa wachi panguva yekurovedza inoita kunge inodhonzwa, iwe uchave unofara kuziva kuti inokurumidza 20-maminetsi kana makumi matatu-maminetsi ekurovedza maitiro inogona kunge yakangofanana-kana isiri nani. Vhiki rapfuura, iyo New York Times yakashuma nezve mashoma "expression" makirasi ayo anoderedza nguva yekudzidzira nekumutsiridza kukwirisa. Takatora zvikonzero zvinomwe zvepamusoro nei kuita mapfupi mashandiro akareba pamhedzisiro:

1. Pisa mafuta akawanda-zuva rese. "Kuita kuti maworkout ako ave mapfupi uye akanyanya kwete chete kuchengetedza nguva, asi anogona zvakare kupisa macalorie akawanda," anodaro Jari Love, nyeredzi ye "Get Extremely Ripped Boot Camp" DVD. Kudzidzira kupfupi kunowanzo sanganisira kufamba nekukurumidza uye mhasuru mhanya, izvo zvinopinda mukati me carbs sehuni. "Kana moyo wako uchinge wakwiridzirwa kusvika padanho rekuti iwe uri kupisa macarbs zvakanyanya, zvinoreva kuti uchapisa mamwe mafuta panguva yekurovedza muviri uye kunyange mushure kurovedza muviri kwapera."

2. Vaka tsandanyama. Yedu 'inokurumidza-kuruka' fiber mhasuru-iyo yakatorwa munguva yekukurumidza, nekukurumidza kufamba - "yakakosha kusimba kwemhasuru, kumhanya uye simba," anodaro Rudo. Paunenge uchida kuzorora nekukurumidza panguva yekurovedza muviri, chinja kune mamwe nemaune 'slow-twitch' mafambiro, senge squats kana crunches; ivo vanobatsira kutenderera yako mhasuru yekurovedza muviri.

3. Simbisa mwoyo wako. Kuita kuti moyo wako ukwidziridzwe kwemaminetsi makumi maviri kana makumi matatu zuva rega rega zvinoita kuti ive yakasimba uye iine hutano, sekureva kwaRudo. Tarisa uone kutenderera kwedu kwekukurumidza cardio routines.

4. Dzivirira kukuvara. “Paunodzidzisa muviri wako kuti ugone kubata nekukasira uye nekukasira kufamba, unenge wakagadzirira zviri nani kuita zvezuva nezuva,” anodaro Rudo. Uyezve, iko kupfupisa kurovedza muviri kunoreva kushoma kwekupfeka-uye-misodzi iyo inotungamira kune anorwadza mhasuru.

5. Bvunza zvikonzero. Unogona kusakwanisa kuita masikati ese kuijimu. Asi hafu yeawa-kana shoma-yekushanda kunze iri nyore kudzvanya mukati mezuva rakabatikana.

6. Wedzera nguva yako. Iwo akanyanya kukurumidza mashandiro ekukubatsira iwe "kuwanda" nekufamba kunorova kwakasunga zvikwata zvemhasuru zvakateedzana, semapapu ane bicep curls kana squats anoteverwa nepamusoro pepanhau. Uye "kuratidza" kurovedza kunokanda kukwirisa kwekumhanyisa rwendo rwako kunzvimbo ine mafuta.

7. Simbisa pfungwa dzako. "Ndinowanzoona vadzidzi vachizeza mukati mekirasi yeawa, vachinetseka nekuzvifambisa zvekuti havambozvipi zvese," anodaro Donald Hunter, murairidzi we cardio kickbox muRochester. "Kuziva maekisesaizi ipfupi zvinoreva kuti iwe unokwanisa kupa zvese zvako, kubva pakuenda."

Melissa Pheterson munyori wezvehutano uye wemuviri uye anoona-tsika. Mutevere pa preggersaspie.com uye pa Twitter @preggersaspie.

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