Maitiro Ekushambira Kuti Uderedze Kurema uye Tone Up

Zvemukati

• Matipi gumi ekushambira kuti uderedze huremu
• 1. Shambira mangwanani usati wadya
• 2. Shambira zvakanyanya uye nekukurumidza
• 3. Tora kirasi yekushambira
• 4. Chinja maitiro ako ekushambira
• 5. Shambira mazuva mana kusvika mashanu pavhiki
• 6. Tanga kunonoka
• 7. Imwe nzira yekushambira nemvura aerobics
• 8. Shambira ine ichiyangarara kana dziva sosi
• 9. Shandisa zviyero zvemvura
• Gadzirisa kudya kwako
• Kushambira kurohwa kukubatsira iwe kurasikirwa uremu
• Ngano yakajairika nezve kushambira
• Chinokosha

Kana vamwe vanhu vakasarudza kuonda, chinhu chekutanga chavanoita kuwana - kana kuvandudza - nhengo yavo yekurovedza muviri. Asi iwe haufanire kurova jimu kuti ushandure muviri wako.

Sezvineiwo, iwe unogona kuve nemhedzisiro zvirinani nezviitiko zvaunofarira, sekushambira.

Kushambira haisi nzira chete yakanaka yekutonhora pazuva rinopisa, zvakare ndiyo imwe yenzira dzakanakisa dzekudzikisa huremu, sekureva kwaFranklin Antoian, mudzidzisi wega uye muvambi webhusaiti yepamhepo yekudzidzira webhusaiti, iBodyFit.com.

"Unogona kurasikirwa nehuremu hwakaenzana hwekurema kushambira sezvawaigona nekumhanya, asi iwe unogona kuzviita pasina kukanganisa, izvo zvakanaka kune vanhu vane kukuvara kana majoini anorwadza," anodaro.

Saka, unogona sei kushambira kuti udzike uremu? Verenga pane mamwe matipi uye madiki.

Matipi gumi ekushambira kuti uderedze huremu

Kunyangwe uri kushambira kuti urasikirwe nemafuta emudumbu, wedzera mhasuru toni, kana kungo chinja yako yekurovedza muviri, heino nzira yekuwana yakanakisa mhedzisiro.

1. Shambira mangwanani usati wadya

Kushambira kwemangwanani hakukwanisike kune wese munhu, asi zvakafanira kuyedza kana uchikwanisa kuwana dziva usati washanda.

"Kumuka mangwanani uye kuenda kunoshambira kunosiya muviri wako wakatsanya wakagadzirira kushandisa zvitoro zvine mafuta sesimba," anotsanangura Nick Rizzo, murairidzi uye mutungamiriri wemuviri kuRunRepeat.com, nzvimbo yemitambo yekuongorora shangu. "Kushambira haisi chete fomu yakanaka yecardio, asi izere-nemuviri wekurovedza muviri futi, saka unogona kutarisira mimwe mibairo yakanaka."

2. Shambira zvakanyanya uye nekukurumidza

Kushambira kunopisa macalorie mazhinji paunenge uchangotanga. Asi sezvo hunyanzvi hwako hwekushambira hunowedzera uye ukava unoshanda, moyo wako haurege kuwanda, anoyambira Paul Johnson, muvambi weFullTri.com, webhusaiti inopa gwara, matipi, uye ongororo yegiya kune vanoshambira, vatatu vatatu, uye vanofarira kugwinya. .

Mhinduro, sekutaura kwaJohnson, ndeyekushambira zvakanyanya uye nekuchimbidzika kuti mwoyo wako urambe uchikwidza.

Pfeka tracker isina mvura isingaonekwe kuti utarise kurova kwemoyo wako uchishambira. Chinangwa chako chemoyo panguva yekuyera-kusimba kurovedza muviri chinofanira kuve chingangoita makumi mashanu kusvika makumi manomwe muzana yemoyo wako wepamusoro.

Iwe unogona kuverenga yako yakanyanya kurovera kwemoyo nekubvisa zera rako kubva pa220.

3. Tora kirasi yekushambira

Kudzidza nzira dzakakodzera dzekurohwa kunogona kukubatsira kushambira pamwero une mwero. Bata nzvimbo yemunharaunda kana YMCA kuti uwane ruzivo rwezvidzidzo zvekushambira, kana kusainira kirasi kuburikidza neAmerican Red Cross.

4. Chinja maitiro ako ekushambira

Kana iwe ukashambira kumhanya kumwechete uye ukashandisa nzira imwe chete kakawanda, muviri wako unogona kupedzisira warova pabani.

Kubuda kunze kwenzvimbo yako yekunyaradza uye kugadzirisa maitiro ako inzira yakanakisa yekushandisa akasiyana mapoka emhasuru, zvichibatsira kuwedzera mhedzisiro yako.

5. Shambira mazuva mana kusvika mashanu pavhiki

Kuti uderedze huremu, paunenge uchinyanya kushandira uri, zvirinani. Izvi zvinoshanda kunyangwe iwe uchimhanya, uchifamba, uchishandisa cardio michina, kana kushambira.

Kuwanda kwekushambira kwekudzikira uremu kwakafanana nemamwe maitiro emoyo, saka tarisa kwemazuva mana kusvika mashanu pavhiki kuti uwane mhedzisiro, sekureva kwaJamie Hickey, mudzidzisi wega akasimbiswa uye nyanzvi yezvokudya neTruism Fitness.

6. Tanga kunonoka

Kutanga nemaminetsi gumi nemashanu kusvika makumi maviri kushambira mazuva ese, uye zvishoma nezvishoma wedzera kusvika pamaminetsi makumi matatu kushambira mazuva mashanu pasvondo, sekubvumirwa nemuviri wako. Kana iwe ukatanga tsika nyowani yekushambira pakanyanya kukwirisa, kusimba kwemhasuru uye kuneta zvinogona kukukonzera kuti ukande mapfumo pasi.

7. Imwe nzira yekushambira nemvura aerobics

Haufanire kushambira mazuva ese kuti uone mibairo. Tora kirasi yemvura aerobics pamazuva ako ekuenda. Ichi chakanakisa kudzikira-kushushikana kurovedza muviri kuti urambe uchifamba pane anoshanda ekupora mazuva.

8. Shambira ine ichiyangarara kana dziva sosi

Kana usiri munhu anoshambira akasimba, shambira unopinda mudziva uchishandisa dhaidhi noodle, kick board, kana life vest. Izvi zvinokuchengetedza iwe kuti ufambe apo iwe uchishandisa maoko ako nemakumbo kufamba mukati memvura.

9. Shandisa zviyero zvemvura

Kana iwe uri kushambira kudzikira uremu uye toni kumusoro, ita mashoma bicep curls nemvura dumbbells mukati pakati pemakumbo. Mvura inogadzira kuramba, izvo zvinogona kubatsira kuvaka simba uye kutsungirira.

Gadzirisa kudya kwako

Uine chero huremu hwekurasikirwa chirongwa, iwe unofanirwa kupisa akawanda macalorie kupfuura iwe aunotora mukati, kushambira hakuna kudaro.

"Kana chinangwa chako chiri chekurasikirwa nemapaundi mashoma, iwe uchiri kuda kugadzirisa pazvokudya zvako," anodaro Keith McNiven, muvambi wekambani yekudzidzisa yega Right Path Fitness.

“Uye chenjera. Kushambira kunotora simba rakawanda, saka iwe uchafanirwa kukwidziridzwa nechikafu. Zvakare, mvura inotonhorera inogona kuita kuti chishuwo chako chiwedzere zvakanyanya mushure memusangano. ”

Kana iwe uchinzwa nzara, McNiven anokurudzira kuwedzera mimwe miriwo mundiro yako, kutora puroteni kuzunungusa, uye kugara kure nekutapira.

Kushambira kurohwa kukubatsira iwe kurasikirwa uremu

Ramba uchifunga mupfungwa dzako kuti kushambira kwakasiyana kunogona kukonzeresa kupisa kukuru kwekorori, zvichienderana nemhasuru dziri kushandiswa. Saka edza nemaitiro akasiyana siyana kuti nyama dzako nemuviri zvifungidzire.

Shambira wakasununguka rimwe zuva, uye zuva rinotevera uite sitiroko sitiroko. "Huruvuru sitiroko ndiyo inonyanya kuda, inoshanda muviri wese uye ichapisa macalorie mazhinji," anodaro Hickey. "Kurwara pachipfuva kwaiuya wechipiri, uye kumashure kwacho kwechitatu."

Kusanganisa kusimba kwekudzidzira kwako zvakare kune mibairo mikuru, anodaro Rizzo. Anokurudzira kudzidzira kwepakati pekumhanya, uko kunosanganisira mabhureki emasekondi makumi matatu, ichiteverwa nemaminetsi mana ekuzorora.

Izvi zvinogona kuzara pazororo, kana iwe unogona kuenderera kushambira pakasimba kwe1 pa10, uchidzokorora kanokwana kana kasere, anodaro. "Hazvinzwike kunge zvakawanda asi rangarira, wanga uchienda zana muzana mukati memasekondi makumi matatu ese." Izvo zvinoda kutaura zvishoma, asi zvinoshanda. Unogona kuchinja pakati pemaitiro akasiyana ekushambira kana kurova, kana kuichengeta yakatwasuka. ”

Ngano yakajairika nezve kushambira

Vana vazhinji vakadzidziswa kusashambira kusvika maminitsi makumi matatu kusvika makumi matanhatu mushure mekudya. Zvaifungidzirwa kuti rimwe ropa raizotsaukira mudumbu mushure mekudya kubatsira kubatsira kugaya, uyezve, rinotsausa ropa kubva pamaoko nemakumbo.

Vamwe vaitenda kuti ropa richisiya makumbo rinogona kukonzera maoko nemakumbo kuneta zviri nyore, zvichiwedzera mukana wekunyura.

Asi nepo chitendero chakajairika, zvinoita sekunge pasina hwaro hwesainzi hwekukurudzira uku.

Vamwe vanhu vanogona kukura mudumbu mushure mekushambira padumbu rakazara, asi ichi hachisi chinhu chakakomba kana chine njodzi.

Chinokosha

Kana usiri mutsigiri wekurovedza muviri kana usingakwanise kutora chikamu mune zvimwe zviitiko nekuda kwekurwadziwa pamwe chete, kushambira inzira yakanaka kwazvo yekupinda muchimiro.

Iko kukuru kurovedza muviri kwekudzora huremu, kuwedzera mhasuru toni, nekusimbisa moyo wako.