Iwo Akanyanya Maekisesaizi Kuderedza Kurema uye Kuramba Uchishingaira

Zvemukati

• 4 cardio kurovedza muviri yekurema uremu
• 1. Yakadzika-kusimba cardio
• 2. Jump tambo
• 3. Burpees
• 4. Yakakwira-Simba Renzvimbo Yekudzidzisa (HIIT)
• 5 masimba-ekudzidzira kurovedza muviri ekuremerwa uremu
• 1. Kettlebell inofamba
• 2. Pushups
• 3. Marunda
• 4. Nhanho-nhanho
• 5. Kuuraya vanhu
• Nyore nzira dzekushanda zuva nezuva
• Nzira yekunamatira neyakajairika maitiro?
• Ramba wakasimudzwa nezvikafu
• Kurara zvakakwana
• Ita kuti zvinakidze kana uchikwanisa

Kuderedza uremu kuri nyore kutaura pane kuzviita, uye hapana piritsi remashiripiti kubvisa mapaundi. Panzvimbo iyoyo, unofanirwa kupisa macalorie akawanda kupfuura aunotora iwe. Izvi zvinosanganisira kudya kunovaka muviri, pamwe nekubatanidzwa kwecardio uye kudzidziswa kwesimba

Wakagadzirira kudurura akaomesa mapaundi? Hezvino tarisiro kune mamwe akanakisa cardio uye masimba-ekurovedza maitiro ekudzikisa uremu, pamwe nemazano ekuti ushande mukati mezuva rese.

4 cardio kurovedza muviri yekurema uremu

Kushanda kwemwoyo (kana kungori cardio) kukwidziridza moyo wako. Idzi ndidzo dzimwe dzenzira dzinobudirira dzekurovedza muviri zvekuderedza uremu nekuti paunenge uchirova moyo wako, unowedzera mafuta waunopisa, anotsanangura kudaro Multazim Shaikh, mudzidzisi wemuviri uye nyanzvi yezvokudya neFamFits.

Kuti uderedze huremu kana kuchengetedza uremu, iwe unozoda kusvika pamaminetsi mazana matatu ekuita zvine mwero pavhiki, maererano neMayo Clinic. Iyi avhareji ingangoita maminetsi makumi matanhatu, mazuva mashanu pavhiki.

Kana iwe wakabatikana, paradzanisa yako cardio kuita matatu madiki ekurovedza muviri pazuva. Mumwe muenzaniso: Rovedza maminetsi makumi maviri mangwanani usati waenda kubasa, famba maminetsi makumi maviri pakudya kwako kwemasikati, uye kurovedza muviri kwemaminitsi makumi maviri wapedza kudya.

Kubata kukuru kwe cardio kukubatsira iwe kurasikirwa uremu kunosanganisira:

1. Yakadzika-kusimba cardio

Iwe haufanire kuita maekisesaizi pahombodo yepamusoro kuti uderedze huremu. Kana iwe uri wekutanga kana uine kusakwana kwemuviri, yakaderera-kusimba cardio inogona zvakare kukubatsira iwe kupisa macalorie uye kudonha mapaundi.

Aya mabasa anosanganisira kumhanya, kuchovha bhasikoro, kufamba nesimba, kushambira, uye maekisesaizi. Kutanga zvishoma nezvishoma uye zvishoma nezvishoma kukwirisa paunenge uchichinjira kune yako itsva maitiro.

Vavarira kwemaminetsi makumi matanhatu ezasi-yakasimba simba cardio mazuva mashanu pavhiki. Sezvo iwe paunenge uchiwedzera kugwinya, takura zviyero zvemaoko uchimhanya, uchifamba, kana uchiita maekisesaizi.

2. Jump tambo

Tambo yekusvetuka haingogadzirise kubatana uye kungoziva mashandiro, asi kusimba kwekudzidzira uku kunosimudzira kurova kwemoyo wako, zvichikubatsira iwe kupisa anenge 1,300 macalorie paawa, anotsanangura Shaikh.

1. Warm up ne8 kusvika ku10 kusvetuka.
2. Wobva wasvetuka uchienderera kwemaminitsi 1 1/2.
3. Zorora kwemasekondi gumi nemashanu kusvika makumi matatu wozodzokorora.
4. Zadza 3 seti.

Iwe unogona kuchinja maitiro ako, zvakare. Svetuka imwe yakagadzika pagumbo rimwe, imwe yakagadzika nemakumbo maviri, uye imwe yakaiswa ichimhanya munzvimbo.

3. Burpees

Burpees anosanganisa squats, kusvetuka, uye pushups. Iko kushanda kwakanaka nekuti uri kupisa mafuta kubva mumuviri wako wese, uye urikudzidzisa akawanda mhasuru mapoka kunge chipfuva chako, makumbo, uye musimboti, anodaro Shaikh.

1. Ita gumi reps mumasekondi makumi matatu wozorora kwemasekondi makumi matatu.
2. Dzokorora kwemaminitsi mashanu.

4. Yakakwira-Simba Renzvimbo Yekudzidzisa (HIIT)

Iri cardio Workout rakawedzera mukuzivikanwa nekuda kwekugona kwayo kuwedzera koriori kupisa uye kurasikirwa kwemafuta. Inosanganisira kuputika kwakanyanya kwekurovedza muviri kukwidziridza kurova kwemoyo wako, uchiteverwa nemasekondi gumi nemashanu ekuzorora.

HIIT yakanaka kana iwe usina nguva yakawanda. Iwe unokwanisa kuita maekisesaizi kwenguva ipfupi, asi pedzisa kuwedzera kwakanyanya uye kunetesa. Nekuda kweizvozvo, iwe ucharamba uchipisa makalori kwemaawa mushure mekudzidzira, anodaro Shaikh.

Heino muenzaniso weiyo HIIT maitiro:

1. Pedzisa buti kurova kwemasekondi makumi mashanu, uye zorora kwemasekondi gumi nemashanu.
2. Tevere, ita kusvetuka mapapu kwemasekondi makumi mashanu, uchiteverwa nemasekondi gumi nemashanu ekuzorora.
3. Pedzisa burpees kwemasekondi makumi mashanu, uye zorora kwemasekondi gumi nemashanu.
4. Dzokorora kwemaminitsi gumi kusvika makumi maviri.
5. Iwe unogona zvakare kusanganisa kumwe kufamba senge vanokwira makomo uye kusvetuka squats.

Kana, iwe unogona kuyedza kupedzisa iyo HITIT Workout pane yekutsika:

• Warm up kwemaminitsi mashanu.
• Wobva wadzvanya pakakwirira-kusimba kumhanya kweminiti imwe.
• Famba kwemasekondi makumi matatu, wobva wadzvanyirazve pakakwirira-kusimba kumhanya kweminiti imwe.
• Pedzisa maseti gumi kusvika gumi.

5 masimba-ekudzidzira kurovedza muviri ekuremerwa uremu

Kunyangwe hazvo simba rekudzidziswa riri roga risina mibairo inokurumidza, usaregeredze kudzidziswa kwehuremu kana kudzidziswa kwesimba kana uchirasikirwa nehuremu.

Aya masangano ekudzidzisa anogona kupisa yako metabolism. Uye nekuti ivo vanovaka dzakaonda tsandanyama, unozopisa macalorie mazhinji panguva yekurovedza muviri uye pazororo, sekutaura kwaStephanie Blozy, nyanzvi yekurovedza sainzi uye muridzi weFleet Feet muWest Hartford, Connecticut.

Huremu hukuru uye simba-rekudzidzira zviitwa zvekubatsira iwe kurasikirwa uremu zvinosanganisira:

1. Kettlebell inofamba

Ichi chizere-muviri, chinoda kurovedza muviri chinokwidza kurova kwemoyo wako uku uchiwedzera ruoko uye gumbo simba uye nekukubatsira iwe kuvandudza musimboti wakasimba, anotsanangura Blozy.

1. Pedzisa maviri-ruoko kettlebell swing kwemasekondi makumi maviri.
2. Zorora kwemasekondi masere.
3. Dzokorora maseti masere.

Blozy anokurudzira kusimudza nekukurumidza kuti uwedzere kurova kwemoyo wako zvakanyanya uye kuve nekuwedzera kurovedza moyo.

2. Pushups

Pushups chiitiko chakanakisa chekusimbisa iyo yepakati, kuvaka simba repamusoro remuviri, uye kuwedzera mhasuru mumawoko ako.

Kana iwe uri wekutanga, tanga ne3 seti e10 reps. Zorora 60 kusvika 90 masekondi pakati peimwe seti. Zvishoma nezvishoma wedzera yako nhamba ye reps sekusimba kwesimba rako.

3. Marunda

"Ini ndinoda mapundu esarudzo aunopa nekuti iwe unogona kuzviita kumberi, kumashure, kurema, uye kusaremerwa," anodaro Blozy. "Nezve vhoriyamu, bata kettlebell kana uremu ndiro padhuze nepachipfuva chako, kana kuita kuti zvinyanye kuomera uye wedzera uremu pamusoro."

• Pedzisa 1 seti ye8 kusvika ku12 mapapu pagumbo.

4. Nhanho-nhanho

Blozy zvakare anokurudzira nhanho-kumusoro seimwe chiitiko chikuru chekusimbisa makumbo uchidzikamisa yako yepakati uye yezasi musana mhasuru. "Tanga nenhanho diki yekukwirisa (6 kusvika ku12 inches) wozoenderera kumberi kusvika pakakwirira, senge makumi maviri nemana kusvika makumi matatu mainji."

• Pedzisa mashanu maseti e5 kusvika ku10 reps padivi.

Unoda kuzviita zvakaoma? Wedzera uremu nekubata dumbbell kana kettlebell padyo nepachipfuva chako kana kubata rimwe muruoko rumwe nerumwe, Blozy anodaro. "Kwete chete maquads ako achapisa, asi moyo wako unowedzera uye ziya richadonha."

5. Kuuraya vanhu

Blozy zvakare anoratidza kuuraya sechiitiko chekuvaka mhasuru mune ese epasi uye epamusoro muviri, uku uchidzikisa mafuta. Iye anokurudzira kurerutsa mutoro kuenda ku50 kusvika 70 muzana yemakox, uye kuwedzera reps saka zvinonzwa zvakanyanya kunge cardio pane kudzidziswa uremu.

• Pedzisa 1 kusvika ku3 seti yegumi kusvika makumi maviri reps.

Nyore nzira dzekushanda zuva nezuva

Pamwe pamwe neyakajairika kurovedza muviri uye kudya kunovaka muviri, tsvaga dzimwe nzira dzekushanda zuva nezuva.

Rangarira, paunonyanya kufamba, iwo macalorie aunopisa. Izvi zvinogona kuwedzera yako kuonda kurasikirwa uye nekukubatsira iwe kuzadzisa chinangwa chako nekukurumidza.

• Tsiva mukamuri panguva yekutengesa mabhenefiti, pakati pezviratidzwa zvikamu, kana uchitaura pafoni.
• Tora masitepisi kwete erevheta.
• Paka mota yako kumashure kwekupaka.
• Wana mutevedzeri wemuviri. Vamwe vateveri vanotumira yambiro kana wanga wakagara kwenguva refu. Aya machenjedzo anokuyeuchidza kuti ufambe.
• Ronga kufamba misangano nevaunoshanda navo.
• Fidget pachigaro chako, sekutinya ruoko rwako, kuzunza gumbo rako, kana kuita tsandanyama dzemudumbu pawakagara. Zvinoenderana ne, vanhu vane kufutisa vanokanganisa vanogona kushandisa yakawedzera mazana mashanu emazana macalorie pazuva.
• Buruka pabhazi kana pechitima chemira pamberi, uye famba yakasara yenzira kuenda kwauri kuenda.
• Isa pamahedhifoni uchibika kana kupedzisa mamwe mabasa epamba. Izvi zvinokurudzira iwe kufamba kana kutamba.
• Famba imbwa semhuri.

Nzira yekunamatira neyakajairika maitiro?

Kutanga uye kunamatira nemaitiro ekurovedza muviri ingangove chikamu chakaomesesa. Asi hunyengeri hushoma hunogona kuita kuti zvive nyore kuramba uchishanda.

Ramba wakasimudzwa nezvikafu

Semuenzaniso, idya tudyo tudiki usati waekisesaiza kuti simba rako riwedzere. Hapana chinhu chinorema, zvakadaro. Zvikuru pre-Workout snacks zvinosanganisira:

• michero yakaomeswa
• bhanana
• trail musanganiswa
• simba bhaa
• nzungu ruomba

Kurara zvakakwana

Zvakare, wana nguva yekurara yakawanda husiku usati wadzidzira. Zvakaoma kushanda kunze kana uine usimbe kana kupera simba. Iwe unofanirwa zvakare kuwana Workout / accountability shamwari. Uyu ndiye mumwe munhu anokukurudzira kuti uwane zvinangwa zvako zvemuviri.

Ita kuti zvinakidze kana uchikwanisa

Chekupedzisira, sarudza Workout iwe yaunonakidzwa. Kana iwe ukavenga kumhanya-kwe-iyo-mill-aerobic makirasi, tora kirasi yekutamba panzvimbo. Kuramba uchishanda zviri nyore kana iwe uchinakidzwa.