Mangani Makorori Iwe Unopisa Kusimudza Kurema?

Zvemukati

• Aerobic vs. Anaerobic
• Wakawedzera Mabhenefiti eSimba Kudzidziswa
• Ndeapi Mafambiro Anonyanya Kupisa?
• Ziva Zvauri Kuita

Kana zvasvika pakurasikirwa nehuremu, kana kuti, kurasikirwa kwemafuta, kunetseka kwekutanga kwevanhu vazhinji kuri kupisa macalorie. Icho chivimbo chakabatwa kwenguva refu kuti kugadzira dhefori yekarori - kwaunopisa macalorie akawanda kupfuura aunotora - kunogona kukubatsira iwe kudonha mashoma mapaundi kana saizi.

Nepo kurovedza muviri kwecardio, sekumhanya kana kufamba, kunowanzoonekwa senzira yakanakisa yekuita izvi, zvinobva zvasimudza uremu kunogona kubatsira, zvakare.

Aerobic vs. Anaerobic

Kuti unzwisise hukama huripo pakati pezviyereso nemakoriori, iwe unofanirwa kuziva musiyano uripo pakati peaerobic neanaerobic kurovedza muviri.

Kurovedzwa kweaerobic kurovedza muviri, sekumhanya kwakatsiga kana kuchovha bhasikoro, kwakadzika zvakanyanya uye nokudaro kunogona kuitwa kwenguva yakareba. Muviri wako unowana oxygen yakakwana kuti uve nechokwadi chekuti unokwanisa kuramba uchiita zvauri kuita.

Anaerobicexercise, senge kusimudza uremu, kune rimwe divi, kwakasimba zvakanyanya. Nekukurumidza kuputika kwekukwikwidza kwakanyanya kurovedza muviri, muviri wako hauwane oxygen yakakwana yekupa mhasuru dzako nekukasira zvakakwana, saka maseru ako anotanga kupaza shuga panzvimbo. Sezvo iri danho rekusimba risingakwanise kuchengetwa kwenguva refu, kurovedza muviri kweanaerobic kunowanzoita kunge kuri kwenguva pfupi.

"Kudzidziswa kwesimba hakusi kurovedza muviri zvakanyanya, saka vanhu vazhinji vanotenda kuti haisi nzira yakanaka yekupisa mafuta," anotsanangura Rocky Snyder, CSCS, NSCA-CPT, weRocky's Fitness Center muSanta Cruz, CA. Snyder anoti ivo vakarurama mune dzimwe nzira, asi iko kudzidziswa kwesimba kunogona kupisa mafuta munzira idzo mamwe maekisesaizi asingakwanise.

Anaerobic kurovedza muviri kunogona kuve kwenguva pfupi, asi macalorie-anopisa mhedzisiro haisi.

"Pakarepo zvichitevera chirongwa chekusimbisa simba, muviri unoda kuzadza simba rakabviswa uye kugadzirisa kukuvara kwemhasuru kwakakonzerwa," anodaro Snyder. "Kugadzira kwacho kunoshandisa simba remaerobic kwemaawa akati wandei."

Mune mamwe mazwi, zvakanyanya kurovedza muviri senge huremu uye kudzidziswa kwesimba kupisa macalorie nemafuta kwenguva yakareba mushure mekurovedza muviri pane kudzikisira kusimba maekisesaizi eerobic.

Wakawedzera Mabhenefiti eSimba Kudzidziswa

Snyder anoti chirongwa chakanakisa chekurovedza muviri ndicho chinosanganisira kurovedza muviri kweaerobic uye anaerobic, asi anowedzera kuti kusimudza zviyero kunogona kupa mamwe mabhenefiti.

"Iyo yakawedzera bhenefiti yekusimudza zviyereso ndiko kuchinjisa kwemhasuru ruzivo," anotsanangura. "Tsandanyama ichawedzera kukura uye kuwedzera mukugadzirwa kwesimba, kana simba." Uye ndiko kukura kwemhasuru uku kunotungamira kune kumwe kunobatsira divi mhedzisiro - kukurudzira mune metabolism.

“Pondo imwe yemhasuru inoda macalorie matanhatu kusvika kugumi pazuva kuzvichengetedza. Naizvozvo, kugara uchisimudza uremu kunowedzera metabolism yevanhu uye kuti vanopisa macalorie mangani. "

Ndeapi Mafambiro Anonyanya Kupisa?

Iko kusimudza uremu kunofamba kunoshandisa mhasuru dzakawanda ndiko kunovaka mhasuru. Snyder anoti iwe unogona kuyedza matanho mashanu aya pasina huremu hwakawedzerwa (uchishandisa uremu hwemuviri chete kuramba). Wobva watanga kuwedzera zviyereso kuti uwane muhombe.

1. Squats
2. Lunges
3. Kuuraya
4. Dhonza-kumusoro
5. Push-ups

Ziva Zvauri Kuita

Sezvakaita chero chirongwa chekurovedza muviri, Snyder anoti kune njodzi. Paunotanga tsika yekudzidzira simba pasina nhungamiro, kwete chete iwe unoisa panjodzi fomu yakashata, iwe uriwo panjodzi yekukuvara.

Kumbira rubatsiro rwemudzidzisi wega uyo anoziva biomechanics. Ivo vanokwanisa kukuratidza iyo chaiyo fomu, pamwe nekukubatsira iwe kugadzirisa ako mamiriro uye mafambiro.

Kusimudza masimbi kunopisa mamwe macalorie. Kubatsira kwayo chaiko ndekwekuti inogona zvakare kubatsira kuvaka mhasuru, kuwedzera simba, uye kunyatso kugadzirisa mapfupa uye kana ikawedzerwa kune regimen yekurovedza muviri iyo inosanganisira kurovedza muviri uye kutambanudza, inopa bhenefiti yakawanda.