Bvunza Celeb Mudzidzisi: Matanho mashanu eKushandura Muviri Wako

Zvemukati

• Chikafu
• Rara
• Yakazara-Muviri Simba Rekudzidziswa
• Yakakwira-Yakadzika Kupindirana Kudzidziswa (HIIT)
• Yakaderera-Intensity Yakadzikama-State Kudzidziswa
• Ongororo ye

Mubvunzo: Dai waingove nemavhiki matanhatu kusvika masere ekugadzirira mutengi kuita bhaisikopo basa, Victoria's Secret photoshoot, kana iyo Mitambo Yakaratidzwa Swimsuit Edition, ndezvipi zvinhu zvishanu zvepamusoro zvaunotarisa pazviri?

Chikafu

Kudya zvinovaka muviri ndicho chinhu chakanyanya kukosha mukuvandudza kugadzirwa kwemuviri. Ndicho chikonzero chimwe chezvinhu zvekutanga zvandinoita kuendesa vatengi vangu kune nyanzvi dzeindasitiri saDkt Mike Roussell (Unogona kumuziva saDhokotera weDhayeti) kana Dr. Brooke Kalanick. Ndinovarega vachiita zvavanoita zvakanyanya kuti ndigone kutarisa pane zvandinoita zvakanyanya-kugadzira zvine simba simba uye zvirongwa zvekugadzirisa uye kudzidzisa. Izvo zvakati, heino mitemo mishanu inofanirwa-kutevera kubatsira chero munhu kufona mukudya kwavo:

• Bvisa zvokudya zvakagadzirwa
• Idya yemhando yepamusoro yakaonda mapuroteni pakudya kwese
• Sanganisira huwandu hukuru hwemhando yepamusoro-fiber veggies nekudya kwako
• Sanganisira yakanaka sosi yemafuta senge avocado, nzungu uye / kana mbeu, uye maOmega 3's
• Imwai 2-3 litita emvura pazuva, kuwanda pamazuva aunoshanda

Rara

Kuvandudza kurara kuchanyatso kugadzirisa yako muviri kuumbwa. Kushayikwa kwekurara kunokonzera kuwedzera kwechido-chinokurudzira hormone ghrelin uye kuderera kweleptin, hormone inokubatsira kuti unzwe wakaguta uye kupisa mafuta.

Vavarira kwemaawa manomwe kusvika mapfumbamwe ekurara manheru ega ega. Nepo vamwe vanhu vachishanda zvakanaka pamaawa matanhatu ekurara, mazhinji anoshanda zvakanyanya nemaawa manomwe-mashoma.

Haugone kukotsira here? Edza kutora magnesium supplement usati warara. Kana kuramba wakarara iri dambudziko rako, ita shuwa kuti imba yako inotonhorera uye ine rima. Iyo tryptophan yekuwedzera inogona zvakare kukubatsira iwe kuwira muhope hope, izvo zvakakosha kuti uvezve panyama.

Yakazara-Muviri Simba Rekudzidziswa

Simba rekudzidziswa rinofanira kuve chikamu chakakosha chekuda kwemunhu kuvaka muviri wakasimba, wakaonda. Kuramba kudzidziswa, uchipa kuti iri kufambira mberi mune zvakasikwa, inovaka yakaonda tsandanyama, izvo pakupedzisira zvinobatsira kupisa mamwe macalorie, kunyangwe kana muviri wako wazorora. Ini ndinokurudzira matatu-akazara-muviri simba rekudzidzisa masesheni pasvondo. Kuti uwane mhedzisiro, ita kushorwa kwako senge wedunhu kana kushandisa asingakwikwidze maseti emaviri (chinjana pakati pezviitwa zvinodzidzisa mapoka emhasuru anopikisa). Ndiyo nzvimbo inotapira yekumaka muviri wakaonda.

Yakakwira-Yakadzika Kupindirana Kudzidziswa (HIIT)

Yakakwira-yakasimba nguva yekudzidziswa (HIIT) ndiyo inonyanya kushanda uye inoshanda nzira yekuita cardio. Ini ndinowanzoona kuti vanhu vazhinji vanoita zvakanaka nemazuva maviri pasvondo yezvikwiriso zvepamusoro (pamazuva ari pakati pesimba rekudzidzisa zvikamu). Heano mitemo miviri yakapusa yekugadzira yakakura HIIT chirongwa:

1. Nguva dzebasa dzinofanirwa kunge dziri 30-60 masekondi pane anopfuura makumi masere muzana ezviuru zvemoyo wako kana, kana uchishandisa chiyero chekuona nesimba (RPE), nguva dzako dzebasa dzinofanira kunge dziri pakati pe7 ne9 (Dzvanya apa kuti uone RPE chikero).

2. Nguva yekudzorera inofanira kuva 60-120 seconds pa 55-65 muzana yehuwandu hwemwoyo wako kana RPE ye2-3.

Kune nzira dzakawanda dzekuita nhambo idzi, asi nzira dzandinofarira dzinosanganisira: mabhururu emakomo, mabhasikoro akamira (kunyanya pabhasikoro re fan kana bhasikoro rinotenderera), kukwasva, Versa-Climber, kana treadmill.

Heino fomula yekuona yako max moyo chiyero:

Max HR = (207 - (0.7 × zera))

Kuti utarise nzvimbo dzawakananga panguva yebasa uye nenguva dzekupora, ingowanza max HR yako ne.8 uyezve ne .55 kana .65.

Yakaderera-Intensity Yakadzikama-State Kudzidziswa

Pakupedzisira, kana iwe uine nguva yakawedzerwa muhurongwa hwako, ndinokurudzira kuwedzera mune rimwe zuva re aerobic recovery session (yakaderera-yakasimba steady state exercise). Izvi zvinogona kuve makumi matatu- kana makumi mashanu nemaminetsi ekurovedza pane iyo elliptical kana treadmill ingangoita 55-65 muzana yeako max HR kana RPE ye2,5-3.5.

Ongororo ye