Unoda Kupisa Hip Mafuta? Edza Aya gumi Maekisesaizi Sarudzo

Zvemukati

• Exercise uye Workout sarudzo
• 1. Zvikwambo
• 2. Mapapu epadivi
• 3. Mafirita emoto
• 4. Wall anogara
• 5. Bhanhire kufamba
• 6. Nhanho-nhanho nezviyereso
• 7. Kurara-kurara gumbo simudza
• 8. Jump squat
• 9. Kukwira masitepisi
• 10. Yakakwira-yakasimba-nguva-yekudzidziswa (HIIT)
• Dzimwe nzira dzekurasikirwa nemafuta ehudyu
• Idya kudya kunovaka muviri
• Wana kurara kwemhando yepamusoro
• Chengetedza kushushikana mukutarisa
• Tora woenda nazvo

Kana zvasvika pakurasikirwa nemafuta uye toning mhasuru, kunyanya kutenderedza chiuno chako, iko kusanganisa kwakanaka kwekudya uye kurovedza muviri kunogona kuita mutsauko.

Nekudaro, sezvo usingakwanise kuona-kudzikisa mafuta mune imwe nzvimbo yemuviri wako kuburikidza nekudya kana kurovedza muviri, zvakakosha kuti utarise pakurasikirwa nemafuta emuviri wese. Ukangotanga kurasikirwa uremu, iwe unogona kutarisa pane zviitwa zvinogona kubatsira kuburitsa mhasuru mukati nekukomberedza chiuno chako nepakati.

Kuva nemafuta mashoma uye akasimba ezasi mhasuru yemuviri kunogona kupa chiuno chako kuonda, kutaridzika zvakanyanya kuvezwa. Uyezve, kuva nemhasuru yakawanda uye mashoma mafuta kuchakubatsira iwe kupisa macalorie nekukurumidza kumhanya, zvichiita kuti zvive nyore kudzora huremu hwako.

Verenga pamusoro kuti udzidze zvakawanda nezvenzira dzakanakisa dzekudonhedza masendimita uye taura mhasuru dzako dzechiuno.

Exercise uye Workout sarudzo

1. Zvikwambo

Masiketi kurovedza muviri kwakasiyana-siyana kunotarisa kwakawanda kwemhasuru mumuviri wako wepasi. Unogona kuita squats nehuremu hwemuviri wako chete.

Kana uchinge waziva chiitwa ichi, unogona kuzviita zvinonetsa nekubata dumbbell paruoko rumwe nerumwe, kana kettlebell nemaoko maviri, uchiita squat.

Kuita squat ine fomu yakanaka:

1. Mira netsoka dzako zvishoma kupamhamha pane fudzi-hupamhi hwakaparadzaniswa.
2. Nezve bodyweight squats, unogona kuisa maoko ako pamberi pako kuti uwane chiyero.
3. Shingairira musimboti wako, chengetedza musana wako wakatwasuka, musana kureba, uye udzikise kusvikira zvidya zvako zvakafanana nepasi.
4. Imbomira nemabvi ako pamusoro, asi kwete kupfuura, zvigunwe zvako.
5. Exhale uye simira kumusoro.
6. Ita zvekudzokorora gumi kusvika gumi neshanu.

2. Mapapu epadivi

Iyo inonziwo lateral lunge, iyo yemukati lunge mutsauko wepamberi lunge. Inotarisa zvakanyanya padenga rekunze uye nharaunda.

1. Mira netsoka dzako zvishoma kupamhama pane hudyu-hupamhi hwakaparadzaniswa. Nomuviri wako murefu, musimboti wakabatanidzwa, uye maziso akatarisana kumberi, tora nhanho yakafara kurudyi uye squat pasi.
2. Deredza muviri wako kusvikira chidya chekurudyi chakaenzana nepasi.
3. Mira zvishoma. Wobva wasundira kure nerutsoka rweruboshwe uye dzokera kunzvimbo.
4. Ita kufamba uku, kuchinjanisa mativi, gumi nemaviri kusvika gumi neshanu.

3. Mafirita emoto

Iyo yekudzivirira moto yekurovedza muviri inhanho inokanganisa yako glutes uye chiuno nzvimbo. Iyo zvakare inoshandisa yako yepamoyo mhasuru kugadzikana. Kana uine nyaya nemabvi ako, ungangoda kushandisa bonde pachiitwa ichi.

1. Enda pamaoko ako nemabvi, nemabvi ako netsoka muchiuno-upamhi zvakapatsanurwa uye zvanza zvako pasi.
2. Chengetedza maziso ako akatarisa zvishoma mberi uye pasi.
3. Shingairira musimboti wako, simudza ibvi rako rerudyi pasi, uye riitenderedze kune rimwe divi uye kumusoro. Ibvi rako rinofanira kugara rakakotama nguva yese.
4. Imbomira kumusoro, wobva wadzikisa gumbo rako kunzvimbo yekutanga.
5. Pedzisa gumi kudzokorora negumbo rerudyi usati wadzokorora neruboshwe.

4. Wall anogara

Wall inogara, inozivikanwawo seyeduru squats, yakanaka pakushanda zvidya zvako, chiuno, uye pasi ezasi. Vanogona kuve danho rakakura rekuvaka musimboti simba, kuyedza yako mhasuru kutsungirira, uye kurasikirwa uremu.

1. Simuka wakatwasuka musana wakatsimbirirwa kumadziro uye makumbo ako masendimita mashoma kubva pamadziro.
2. Svetera pasi pamadziro kusvikira iwe uri munzvimbo yekugara nemakumbo ako pakona yekurudyi uye tambo dzako dzakaenzana nepasi.
3. Bata chinzvimbo ichi kwemasekondi makumi maviri kusvika makumi matatu. Sezvaunovaka simba rako uye kugwinya, edza kushanda kusvika paminiti rimwe.
4. Simuka udzokere kunzvimbo yekutanga.

5. Bhanhire kufamba

Iyo yakasungwa yekufamba kurovedza muviri inoshandisa yekumisikidza bhendi kuchengetedza kunetsekana muhudyu mako iwe paunofamba kumberi kune imwe huwandu hwenhanho. Icho chiitiko chakanakisa chekunangisa chiuno chako uye nekusimbisa kubwinya kwako.

Sarudza bhendi rakakura remaekisesaizi nekurwisa kwakakwana kupokana nemuviri wako wepasi, asi iri rakareruka zvakakwana kuti upedze gumi reps munzira yega yega.

1. Isa bhendi rekurovedza pamakumbo ako, pfugama mabvi ako zvishoma, uye wedzera chimiro chako.
2. Famba uchienda padivi usina kurega tsoka dzako dzichibata.
3. Tora nhanho gumi munzira imwechete, wobva watora nhanho gumi kudzokera kwaunotanga.
4. Dzokorora kaviri kana katatu.

6. Nhanho-nhanho nezviyereso

Nhanho-kumusoro shanda mhasuru mune yako kubwinya, chiuno, uye zvidya. Ivo vanogona zvakare kunatsiridza yako chiyero uye kugadzikana.

1. Mira nemakumbo ako pamusoro pehupamhi-hupamhi hwakaparadzaniswa pamberi pebheji-kukwirira bhenji kana nhanho, uine dumbbell muruoko rumwe nerumwe.
2. Tsika pabhenji netsoka yako yekurudyi, uye tyaira ibvi rako rekuruboshwe uchichengeta zviyereso parutivi rwako.
3. Dzikisa pasi gumbo rako rekuruboshwe, uchidzokera kumashure kubva pabhenji.
4. Pedzisa gumi kusvika gumi neshanu reps, uchitungamira negumbo rako rerudyi, wobva washandura woita iyo yakafanana nhamba ye reps inotungamira negumbo rako rekuruboshwe.
5. Ita maseti maviri kusvika matatu kudivi rega rega.

7. Kurara-kurara gumbo simudza

Rutivi-rwekurembera gumbo simudza chiitiko chekuzviparadzanisa icho chinosimbisa uye kurira chiuno. Fomu chaiyo yakakosha pachiitwa ichi.

1. Nhema pamubati wekurovedza muviri kurudyi kwako.
2. Zvishoma nezvishoma simudza gumbo rako repamusoro (gumbo reruboshwe) pakakwirira sezvaunogona kuenda. Chengetedza zvigunwe zvako zvakanangiswa kumberi.
3. Imbomira kumusoro, wobva wadzikisa gumbo rako kunzvimbo yekutanga. Ita shuwa yekuchengetedza mapepa ako akasimba uye yako yepamoyo yakabatanidzwa.
4. Dzokorora kagumi pane rumwe rutivi.

8. Jump squat

Iyo squat kusvetuka ndeye yepamusoro plyometric kurovedza iyo inotora yakakosha squat uye inowedzera kusvetuka kwesimba kudzidziswa.

1. Pinda mune yakakosha squat chinzvimbo netsoka dzako papfudzi-hupamhi parutivi.
2. Kuchengeta uremu hwako pazvitsitsinho zvako, squat pasi kusvikira zvidya zvako zvakafanana nepasi.
3. Kubva panzvimbo iyi, putika kumusoro uye udzoke pasi.
4. Pakumhara, zvidzikise udzike pasi kune iyo squatting chinzvimbo. Ita shuwa yekumhara zvinyoro nyoro nemabhora etsoka dzako achirova pasi kutanga, wobva waendesa huremu kudzokera kuzvitsitsinho zvako.
5. Dzokorora kwemasekondi makumi matatu kana gumi kusvika gumi nemaviri ekudzokorora.

9. Kukwira masitepisi

Kukwira masitepisi inzira huru yekusimbisa uye kuburitsa ma glutes nehudyu, uye uwane yakanakisa yemoyo kurovedza muviri panguva imwe chete. Kana iwe uine mukana kune seti yeanochenesa, kana yakawanda-nhanho yekupaka garaji, unogona kumhanya kana kumhanya uchikwidza nekudzika masitepisi.

Mhanya kana kukwira kumusoro kusvika kumatanho, wobva wadzokera pasi pasi. Edza kudzokorora kwemaminetsi mashanu. Iwe unogona zvakare kushandisa iyo Stairmaster kana yekumashini yekumashini pane yekurovedza kune stair-kukwira Workout.

10. Yakakwira-yakasimba-nguva-yekudzidziswa (HIIT)

Yakakwira yakasimba nguva yekudzidzira, inozivikanwawo seHIIT, rudzi rweiyo cardio Workout iyo inoda kuti iwe uite pfupi kuputika kwekunyanyisa kurovedza muviri, uchiteverwa nenguva pfupi yekuzorora.

Unogona kupisa akawanda macalorie nekukurumidza neHIIT, uye inoratidza kuti inzira inoshanda yekupisa mafuta emuviri.

Mumwe muenzaniso weHIIT ndeyekuita masekondi makumi matatu ekumanya nekukurumidza pachitsiko, uchiteverwa nesekondi gumi nemashanu yekufamba pane yekutsika. Kana, iwe unogona kusvetuka squats kana burpees kwemasekondi makumi mashanu, uchiteverwa neyegumi neshanu-yezororo nguva. Kune misiyano yakawanda uye sarudzo pamwe neHIIT Workout.

HIIT Workout inowanzo kubva pamaminitsi gumi kusvika pamakumi matatu pakureba. Vavarira kuita HIIT Workout kanokwana kaviri pasvondo.

Dzimwe nzira dzekurasikirwa nemafuta ehudyu

Kuita maekisesaizi chishandiso chakanakisa chekukubatsira iwe kuvaka yakaonda tsandanyama uye kudzikisa mafuta emuviri. Iyo zvakare iri imwe yenzira dzakanakisa dzekubatsira kuchengeta mapaundi kubva mushure mekudzikira huremu. Nekudaro, kana iwe uri kutsvaga kuwedzera iro rako rese kurasikirwa uremu, zvakakosha kuti utarise dzimwe shanduko yemararamiro, futi.

Idya kudya kunovaka muviri

Kana zvasvika pakurasikirwa nehuremu uye kucheka chiuno chako, kudya chikafu chine hutano kunoita basa rakakosha. Edza kutevedzera chirongwa chekudya chinotarisa pazvikafu zvese mumapoka ese ezvikafu.

Dzivisa chikafu uye zvinwiwa neshuga yakawedzerwa, uye ramba uine ziso pane yako saizi saizi. Chinangwa chekudya mashoma macalorie pane iwe aunopisa zuva rega rega.

Wana kurara kwemhando yepamusoro

Kuwana yakaenzana nguva yekurara husiku hwega hwega kunogona kubatsira kutsigira huremu hwako hwekuedza. Vavarira kwemaawa manomwe kusvika mapfumbamwe emhando yekurara husiku hwega hwega.

Chengetedza kushushikana mukutarisa

Isu tese tine kushushikana muhupenyu hwedu, asi zvinoratidza kuti kuva nekunetseka kwakanyanya kunogona kutungamira kumatambudziko ehutano sekurema, kukwira kweropa, uye kutemwa nemusoro. Ndosaka kuchengeta kushushikana mukutarisa chikamu chakakomba chehurongwa hwekuremerwa.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchisangana nazvo, ungangoda kuyedza kudzikisira-kuita senge yoga, kufungisisa, kana kudzika-kufema maitiro. Kurovedza muviri kunogona kubatsirawo kudzikisa kushushikana. Funga kutaura nachiremba wako kana chiremba nezve nzira dzekugadzirisa kushungurudzika kwako.

Tora woenda nazvo

Kunyangwe zvisingaite kuti utarise-kudzikisa mafuta muhudyu mako, unogona kugadzira chirongwa chinokoshesa kurasikirwa kwemafuta nekusimbisa kune epasi-muviri kusimbisa zviitwa. Mhedzisiro yacho inogona kusanganisira mahudyu ayo akagerwa, akasimba, uye akawanda toni.