Nzira gumi dzeToni uye Kusimbisa Chidya Chako

Zvemukati

• 1. Enda kukirasi yebhasikoro remukati
• 2. Tsvaga masitepisi
• 3. Tora uende nayo kujecha
• 4. Ita ma ballet-maitiro ekurovedza muviri
• 5. Simudza mutambo
• 6. Wedzera kudzidzira kuramba
• 7. Ita zvikwikwidzo zvemuviri
• 8. Shanda zvidya zvako zvemukati
• 9. Edza rimwe basa rekuyera
• 10. HIIT iyo cardio
• Tsamba nezve kuonda
• Chinokosha

Ita shanduko

Kuumba, toning, uye kusimbisa yako hudyu mhasuru zvakakunakira iwe. Mahudyu akasimba anoreva kuti iwe uchakurumidza, kusvetukira kumusoro, uye kugadzirisa kugadzikana kwako kwese. Ndosaka kusimbisa makumbo chiri chinangwa chiri nani pane kungowana zvidya zvidiki.

Uye, zvakakosha kuti urangarire kuti hutano hwemwoyo uye mhasuru ndizvo zvakakosha - kwete saizi yejini yako.

Kunyangwe iwe usingakwanise kuita kurovedza muviri kunongedza chimwe chete chakasarudzika chikamu chemuviri, pane zvimwe zviitwa zvinotarisa zvakanyanya kusimba kwemakumbo uye kutsungirira kupfuura dzimwe nzvimbo dzomuviri. Saka kana iwe uri kutsvaga kusimbisa uye kuburitsa zvidya zvako, funga mashoma eaya maekisesaizi.

Izvi zviitiko gumi zvinokubatsira parwendo rwako rwekusimba kuenda kuzvidya zvakasimba uye hupenyu hune hutano!

1. Enda kukirasi yebhasikoro remukati

Kana iwe uchiziva zvemukati makirasi emabhasikoro, iwe unoziva kuti yakawanda sei iyi mhando yekurovedza muviri inoshandisa zvidya zvako. Ndicho chikonzero nei kuchenesa zvemukati isarudzo yakanakisa kwete chete yekumisikidza makumbo, asiwo yehutano hwemwoyo uye kurasikirwa uremu.

Muchokwadi, mhedzisiro yegore ra2010 yakaratidza kuderera kwehuremu hwemuviri uye mafuta mashoma mukugara, vakadzi vakafuta kupfuura mushure memashure makumi maviri nemana emabhasikoro emumba.

2. Tsvaga masitepisi

Paavhareji, mumunhu anorema 154 mapaundi. Kana iwe ukasanganisira masitepisi mukumhanya kwako kwekurovedza muviri, unokwidziridza mashandisirwo ezvidya zvako zvehudyu. Sezvo nhanho yega yega ichida kuti iwe usimudzire muviri wako kumusoro, inomanikidza mhasuru dzemakumbo ako kumoto.

3. Tora uende nayo kujecha

Kana iwe uine rombo rakanaka rekugara padyo nemahombekombe, mudzidzisi akasimbiswa Armen Ghazarians anokurudzira kufamba kwemahombekombe senzira yekusimbisa zvidya zvako. "Kuwedzera kunetseka kwekufamba pajecha kunobatsira matauni uye kusimbisa nyama dzako dzehudyu," anotsanangura kudaro.

Kuti uzive kurovedza muviri pajecha, tanga nekufamba mujecha kwemaminitsi makumi maviri zuva rega rega. Sezvo muviri wako zvaunojairira kurovedza muviri mujecha, iwe unogona kuwedzera nguva kune yako yekurovedza zuva nezuva.

4. Ita ma ballet-maitiro ekurovedza muviri

Haisi chakavanzika chekuti vatambi vane makumbo akasimba uye akasimba. "Kutamba kunosanganisa cardio elementi pamwe neakanangana nematanho anofamba ayo ane chokwadi chekuita kuti makumbo ako aite seanoshamisa," anodaro akasimbiswa murairidzi Lyuda Bouzinova.

Iyi YouTube yekurovedza pamwe nePilates kuteedzana kwakanakira kurebesa uye toning nyama dzako dzehudyu. Bouzinova anoti akateedzana akagadzirirwa kuteedzera zvidya uye kugadzira mitsara mirefu, ine toni nekushanda ese akakosha mhasuru dzehudyu mune yakatarwa.

5. Simudza mutambo

Iko kukurumidza shanduko yedungamiriro inodiwa mumitambo yakawanda ichabatsira kuumba makumbo ako kubva kumativi ese, sekureva kwevaGhazarians. Funga nezvemitambo inoda kuti iwe ushandise tsandanyama dzako dzehudyu aerobically, senge:

• kushambira
• gorofu
• bhora
• achimhanya
• volleyball
• kuchovha bhasikoro
• kutamba

6. Wedzera kudzidzira kuramba

Kutora chikamu muzere-muviri, zviitwa zvekusimbisa mhasuru kwemazuva maviri pasvondo, uye simbisa zvidya zvako. Sanganisira kudzikisira-muviri kurovedza muviri senge mapapu, madziro anogara, emukati / ekunze mahudyu anosimudza, uye nhanho-kumusoro neako chete muviri uremu.

Kiyi yekusimbisa makumbo pasina kubhururuka kumusoro ndeyekuchengetedza reps yakakwira (ingangoita gumi nemashanu reps paseti). Ita katatu kutenderera kwechiitiko chimwe nechimwe uine zororo shoma pakati pega kufamba.

Iwe unogona zvakare kuwedzera ekumusoro-kwemuviri kufamba kune ako epasi-emuviri maekisesaizi kune maviri-mu-kamwe kufamba kwehutano hwakazara. Semuenzaniso, bata mamwe madhiri uye uite mapapu ne bicep curl, kana squats ine pamusoro pepfudzi muchina.

7. Ita zvikwikwidzo zvemuviri

Bodyweight squats, irikusvetuka uchishandisa yako wega bodyweight sekumirisana, kupisa macalorie, simbisa makumbo ako mhasuru, uye taura zvidya zvako. Uyezve, unogona kuzviita chero kupi, chero nguva.

VaGhazarians vanokurudzira kutanga ne25 bodyweight squats, kaviri pazuva (50 yakazara). Iwe unogona kukwikwidza uchiona TV kumba kana mushure mekukwira nhanho dzendege pabasa. Kana iwe wagadzirira kunyangwe imwe yedambudziko, edza iyi makumi matatu-mazuva anorema squat dambudziko.

8. Shanda zvidya zvako zvemukati

Bouzinova anoti zvidya zvemukati zvine mbiri kuti zvakaoma kunongedza, uye kurovedza muviri kunozviita kunonoka. Saka, vanhu vazhinji vanodzisvetuka zvachose. Asi kana iwe uchinzwa kuseka uchiita iko kunorovedza pane yekurovedza muviri, zviitire iwe mukunyaradzwa kweimba yako wega.

Imwe huru yekufambisa ndeye "platypus kufamba" iyo iwe yaunogona kuona mune ino Mission Lean YouTube Workout. Iyo inoshanda yako yemukati neyekunze zvidya pamwe ne glutes yekutaridzika kwakazara toni.

9. Edza rimwe basa rekuyera

Iwe unogona kuita basa rekuenzanisa kumba kana kunzvimbo yekurovedza muviri. "Basa rekuyera rinonzwika kwese kwetsandanyama diki dziri mumakumbo ako nemuzvidya, dzinozvisunga nekukasira, uye dzinoita makumbo akanaka, akaonda," anotsanangura Bouzinova.

Anoti kufamba kwakanaka kwekuyedza igumbo rimwechete rakafa rinosimudza paBosu bhora kana kuita yako yese yekurovedza pagungwa rine jecha kuti unyatso kuyedza bharanzi.

10. HIIT iyo cardio

Kurovedza muviri kwemoyo kunopisa macalorie uye kunosimbisa moyo wako. Inobatsirawo kudzikisa mafuta emuviri. Kusanganisira ese ari maviri akasimba-epakati-epakati-kudzidziswa (HIIT) uye yakadzikama-nyika cardio mune yako yakazara chirongwa chekurovedza muviri ichakubatsira iwe kudzora yako yakazara muviri muviri uye nekutaurisa zvidya zvako.

Kuti uwane kumberi kwedzidzo uye koriori kutsva, funga kuwedzera chimwe chikamu chemetabolic mamiriro kuchimiro chako chemuviri. Iyo iyo vanhu vakuru vanowana ingangoita maminetsi zana nemakumi mashanu ekuenzanisira-kusimba chiitiko cheaerobic, kana maminetsi makumi manomwe neshanu esimba-kusimba chiitiko cheaerobic, vhiki rega rega.

Sanganisa zvese zvine mwero uye zvine simba aerobic chiitiko kuti uwane muviri wese kurovedza muviri.

Tsamba nezve kuonda

Izvo zvakakosha kuti uzive kuti kunatsiridza kugwinya kwako hazvireve kuti kunoreva kurasikirwa nehuremu. Asi, kana ukaonda uye uchichinja kugadzirwa kwemuviri wako zvakare chinangwa, iwe uchafanirwa kupisa macalorie akawanda kupfuura aunoshandisa.

Zvizhinji zvezviitwa zvepamusoro zvinopisa macalorie uye zvinosimbisa mhasuru dzako panguva imwe chete. Rangarira, kurasikirwa uremu kunononoka uye kutsiga ndiyo nzira yakanakisa yekuchengetedza kurasikirwa nekufamba kwenguva.

(CDC) inokurudzira kurasikirwa neanosvika mapaundi maviri kusvika maviri pasvondo. Vanhu vanoita kudaro vanowanzo chengetedza huremu.

Zvakakoshawo kuti usapinda pakudya kwakanyanyisa uko kunocheka boka rimwe chete rezvikafu, kunge carbs, kana yakaderera zvakanyanya koriori, anodaro Bouzinova.

Uye, iwo mabhenefiti ekudzikira uremu anoenda kupfuura mabhesiki. Zvinoenderana neongororo ya2018, kurasikirwa nemasendimita muzvidya, chiuno, uye magaro kunogona kudzikisira zvimwe zvinenjodzi zvehosha yemoyo.

Heano mashoma matipi esainzi-anotsigirwa ekudzora huremu nenzira ine hutano:

• Inwa mvura yakawanda, kunyanya usati wadya.
• Idya mazai pakudya kwekuseni pane zviyo.
• Verenga zvinyorwa zvekudya kuti udzike pashuga yakawedzerwa.

Kutsvaga zvimwe? Ichi chinyorwa chine akawanda matipi anoshanda ekuti uremerwe uremu.

Chinokosha

Kuti usimbise uye utaure zvidya, iwe unofanirwa kuita maekisesaizi ayo anosanganisira makumbo. Kana kurema uremu zvakare chiri chinangwa, shanduko yekudya inosanganiswa nesimba uye kurovedza muviri kunobatsira iwe kurasikirwa nemafuta, kuwana mhasuru, uye kugadzirisa kugwinya kwako kwese.