Zvakanakisa kurovedza muviri kurasikirwa nedumbu

Zvemukati

• Aerobic kurovedza kuita kumba
• Aerobic kurovedza kuita mumugwagwa
• Kudzidzira kupisa mafuta uye kurasikirwa nedumbu
• Chikafu chekurasa dumbu

Maekisesaizi eerobic ndeaya anoshanda mapoka makuru emhasuru, zvichiita kuti mapapu nemoyo zvishande zvakanyanya nekuti oxygen yakawanda inoda kusvika kumasero.

Mimwe mienzaniso iri kufamba uye kumhanya, iyo inopisa mafuta enzvimbo uye kubatsira kudzikisa mafuta anoiswa muchiropa uye, nekudaro, ropa remafuta cholesterol. Iwo mabhenefiti makuru eerobic kurovedza muviri mukurema uremu ndeaya

• Pisa mafuta akaunganidzwa pasi peganda, pakati peviscera uye muchiropa;
• Rwisa kushushikana nekudzikisa huwandu hwecortisol - kemikari yakabatana nekushushikana;
• Natsiridza kugara zvakanaka nekuda kwekuburitswa kwemendorphins muropa.

Nekudaro, kuti uderedze huremu uye kurasikirwa nemudumbu zvinodikanwa kuti uwedzere kuoma kwekurovedza muviri kunoitwa uye kudzikamisa iyo caloric mari yaunodya kuburikidza nechikafu.

Aerobic kurovedza kuita kumba

Kusvetuka tambo, kutamba kumimhanzi yako yaunofarira, uchitevera mafambiro ekushandisa pane yako smartphone kana Zumba DVD inogona kunge iri nzira dzakanakira avo vasingade kuenda kujimu. Zvinogona zvakare kubatsira kuve neekisesaizi bhasikoro pamba kana zvimwe zvekusimbisa muviri zvinogona kutengwa pamitambo yezvitoro zvezvinhu.

Imwe nzira ndeyekudyara mumitambo yemavhidhiyo senge Wii kwaunogona kuteedzera rairo yemudzidzisi chaiye kana kungotamba papuratifomu pane ino koni.

Aerobic kurovedza kuita mumugwagwa

Maekisesaizi eerobic anogona zvakare kuitwa mumugwagwa, mupaki kana padyo nemahombekombe, semuenzaniso. Muchiitiko ichi, munhu anofanirwa kusarudza kudzidzisa panguva dzinotonhora dzezuva, kuchengetedza ganda kubva kuzuva, uye kugara uine mvura kana isotonics yekumvura.

Kufamba, kumhanya, kuchovha bhasikoro kana rollerblading ndedzimwe sarudzo dzakanakisa dzekudzidzira wega kana mune yakanaka kambani. Rangarira kuti panguva yekurovedza, kufema kwako kunofanirwa kuve kunowedzera kufema kuitira kuti uderedze huremu.

Heano maitiro ekufamba kwekurovedza muviri kuti utange kupisa mafuta.

Kudzidzira kupisa mafuta uye kurasikirwa nedumbu

Aerobic Workout yekupisa mafuta uye kurasikirwa nedumbu inofanirwa kuitwa kwemaminitsi makumi matatu uye inofanirwa kudzokororwa katatu kana kashanu pasvondo. Pakutanga hazvidiwe kunetseka nezve kurovera kwemoyo kwekudzidzira, ingo ita chokwadi chekuti kufema kwako kunogara kuchishanda, asi uchiri kugona kutaura, asi iri kunze kwenzvimbo yako yekunyaradza.

Tsvaga kuti chii chakanakira moyo chiyero chekudzora uremu.

Kana zvisingaite kudzidzisa kwemaminitsi makumi matatu, unogona kutanga nemaminetsi gumi neshanu muvhiki yekutanga, asi unofanira kuwedzera nguva yekudzidzira kuti ukwanise kupisa macalorie akawanda uye nokudaro ukwanise kudzikira huremu. Kana iwe usingaite maekisesaizi uye urikufunga nezve kutanga, zvinokurudzirwa kuenda kuna chiremba usati watanga kurovedzwa kuti uongorore hutano hwemwoyo wako.

Chikafu chekurasa dumbu

Ona 3 nhungamiro yakakosha yekupisa mafuta uye kurasikirwa nedumbu mune ino vhidhiyo nenyanzvi yezvokudya Tatiana Zanin: