7 Yakaomarara Fitness Ngano

Zvemukati

• Nhema: Tsvina "inorema" kupfuura mafuta.
• Nhema: Kudzidzira uremu kunoshandura mafuta kuita tsandanyama.
• Manyepo: Kusimudza zvirema zvinorema zvinoita kuti vakadzi vawedzere.
• Nhema: Unogona kufamba uchibvisa mamwe mapaundi.
• Ngano: Uchapisa mamwe mafuta padumbu risina chinhu.
• Nhema: Iwe unofanirwa kuita cardio uye simba pamazuva akasiyana.
• Ngano: Yakareba uye inononoka kudzidziswa kwecardio kunopisa akanyanya mafuta.
• Ongororo ye

Mushure mekudya, hapana chimwe chakanyanya kupararira nengano, hafu-chokwadi, uye nhema chaidzo pane kurovedza muviri-kunyanya mhedzisiro yaro pakurasikirwa uremu. Tevedzera chero ripi zvaro rezano risiri iro, uye iwe unogona kupedzisa kutambisa nguva, simba, nemari, kana kuzvikuvadza.

Hapana chikonzero chekubvisa nhema nhema, zvakadaro. Jason Greenspan, an ACE (American Council on Exercise) - akasimbisa wega mudzidzisi uye muvambi wePeople Fitness & Wellness, akaona zvinomwe zvakajairika, zvinoramba zvichisanzwisisika pfungwa nezvekusimba-uye akapa chokwadi chakatendeka kuti chikubatsire kuvaka yakasimba, yakaonda muviri.

Nhema: Tsvina "inorema" kupfuura mafuta.

Chokwadi: Pondo ipondo pondo-kunze kwekunge uri kutyora mitemo yefizikisi. Hapana chinhu chinorema zvakapfuura chimwezve kunze kwekunge chaicho chichirema zvakawanda. Zvichitaurwa zviri nyore: Pondo imwe yemafuta inorema zvakafanana nepondo imwe yemhasuru. "Musiyano ndewekuti mafuta akawanda kupfuura mhasuru uye anotora nzvimbo yakawanda pasi peganda," Greenspan anodaro. Muchokwadi, pondo imwe yemafuta ingangoenzana nechero grapefruit diki; pondo imwe yemhasuru inenge saizi yetangerini. Asi iyo tangerine inoshingairira nyama, zvichireva kuti inopisa yakawanda macalorie pazororo pane anoita mafuta.

Nhema: Kudzidzira uremu kunoshandura mafuta kuita tsandanyama.

Chokwadi: Izvi hazvigoneke mumuviri, anodaro Greenspan. "Fat uye muscle tissue zvinhu zviviri zvakasiyana zvachose. Kudzidzira muviri kwakadai sekurovedza simba kuchabatsira kuvaka musuru, unokurudzira kurasikirwa kwemafuta nekuwedzera kuzorora kwako kwemetabolism kuitira kuti ugone kupisa makoriki akawanda zuva rose." Kuti uwane kutarisika kwakaonda, unofanirwa kuvaka mhasuru kuburikidza nekudzidziswa uremu panguva imwe chete uchirasikirwa nemafuta-asi imwe haiite zvemashiripiti kuva imwe.

Manyepo: Kusimudza zvirema zvinorema zvinoita kuti vakadzi vawedzere.

Chokwadi: Isu hatiburitse testosterone yakakwana, iyo homoni yechirume inoita kuti tsandanyama ikure, kuti iwane hombe, mhasuru dzenyama.Kusimudza uremu dzimwe nguva kunowana mhosva yekuwedzera huwandu nekuti kana usati wabvisa mamwe mafuta emuviri, zvinogona kupa fungidziro yekuti uri kukura, Greenspan anodaro. Asi mhasuru inosimudzira yako metabolism, saka usatya iwo makumi maviri-mapaundi dumbbells (kana pazviri zvishoma, shanda nzira yako kumusoro kwavari).

Nhema: Unogona kufamba uchibvisa mamwe mapaundi.

Chokwadi: Kunyangwe kufamba kwakanaka kurovedza muviri uye vazhinji maAmerican vasingaite zvakakwana nezvazvo, kana iwe uchida kurasikirwa nehuremu hwakawonekwa, haisiyo nzira yakanakisa sezvo iri yakadzika simba uye isingatsve akawanda macalorie panguva kana mumashure. Kuti uwedzere dumbu rako uye rirambe rakati sandara, Greenspan anoti iwe unoda nzira yakabatana yekudzidziswa kwesimba, cardio (zvichida mapindiro), uye kudya kunodzorwa necalorie. Kuwedzera mamwe mamaira mashoma patsoka dzako zuva nezuva sechikamu chimwe chehurongwa hwekuremerwa huremu hwakanaka uye hwakanakira hutano hwako, asi izvo zvega hazvizotungamira kune zvakakosha pachiyero.

Ngano: Uchapisa mamwe mafuta padumbu risina chinhu.

Chokwadi: Mutumbi unovhenekera nezve huwandu hwakaenzana hweflab kana iwe kana kwete iwe usati waita Workout, Greenspan anodaro. Asi muviri wako unodawo mafuta kuti ushande zvakanaka, kuvaka tsandanyama, uye kupisa macalorie, saka unofanira kugara uchidya chimwe chinhu chakareruka maminetsi makumi matatu kusvika ku45 usati waita maekisesaizi akadai seprotein shake, yogati, kana chidimbu chegorosi. chingwa nenzungu ruomba.

Nhema: Iwe unofanirwa kuita cardio uye simba pamazuva akasiyana.

Chokwadi: Sekureva kwaGreenspan, hapana chikonzero chesainzi chekuchengeta vaviri vari voga, uye iwe ukwidze mikana yako yekurova chinangwa chako-kungave hutano, simba, kana saizi yebhurugwa-nekuvasanganisa. Uyezve pane iyo izere yenguva-yekuchengetedza perk. Greenspan anoratidzira kuita dunhu kwaunoshandura pakati pekombikisi kurovedza (squat kumutsara kana kudzvanya, semuenzaniso) uye ipfupi, yakakwira-yakasimba simba cardio bursts (senge kupuruzira pane yekutsika). Kudzoka nekudzika seizvi uine zororo shoma kunovaka simba uye kunoita kuti moyo wako uratidze zvakatowanda kupfuura chinowanzoitika hafu yeawa pane elliptical kana Stairmaster pamwero wakadzikama.

Ngano: Yakareba uye inononoka kudzidziswa kwecardio kunopisa akanyanya mafuta.

Chokwadi: Kunyange zvazvo chiri chokwadi kuti kureba, kunonoka kurovedza muviri kuchashandisa mafuta akawanda kuti awane simba, haisi iyo nzira yekuenda nayo kurasikirwa kwemafuta; pachinzvimbo chekutarisa pane yakazara macalorie akapiswa panguva uye shure Workout yako. Goko uchipa makumi manomwe nemashanu pfungwa-ichirova maminetsi kune anononoka kutsika padanho rekutsika, uye ita yekudzidzira nguva kana kukwirisa-kusimba kurovedza kwehafu-kana kunyangwe kota-yenguva iyoyo, iyo inouraya akawanda macalorie nekukurumidza uye inochengetedza yako metabolism yakadzorerwa post -gym sesh.

Ongororo ye