Nzira chaiyo yekuita 2-a-Mazuva

Zvemukati

• Shandura iyo Simba
• Kuparadzanisa Cardio uye Simba
• Muka naCardio Kuti Uderedze Kurema
• Sevha Cardio kuti Gare gare Kukura Kwakasimba
• Chinja Up Complex uye Nyore Mafambiro
• Chengeta Zvirongwa Pfupi uye Spaced Out
• Ongororo ye

Kuwedzeredza pamusoro pekudzidzira kwako nemangwanani uye masikati chikamu kunogona kutora mhedzisiro kune inotevera nhanho-kana iwe ukashandisa nzira kwayo. Kungoisa chimwe chikamu chakasimba mushure mekunge wabva muhofisi pawakaita zvinetswa zvakaenzana basa risati rasvika rinogona kutungamira kukuvadza huwandu hwekuputsika kwemhasuru uye mimwe mibairo isingasvike-inodikanwa senge kudzikira kwemetabolism uye kunzwa kupera zvachose.

Kuitwa nemazvo, zvisinei, "kuwedzera kurovedza muviri kunogona kuita mutsauko wese munyika kana iwe uchingonyura pamucheto wekuwana mibairo, senge kurasikirwa nemafuta emuviri," anodaro Andrew Wolf, nyanzvi yekurovedza muviri paMiraval Resort & Spa muTucson. , AZ. Chengeta aya akakosha mirairidzo mupfungwa usati wasimudza ante nechipiri kutenderera kwekurovedza muviri kwezuva.

Shandura iyo Simba

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Kudzidzira muviri kunosimbisa masisitimu emuviri, izvo zvinozoda nguva yekupora kuti apore uye uve nesimba kupfuura pawakatanga, Wolf anodaro. Kana iwe ukapedzisa kuoma kweam Workout uye wobva warova zvakanyanya manheru, iwe unozopedzisira watsva-uye pamwe kukuvara. Uye kana ukaita cardio kaviri pazuva, unogona kutyora nyama dzemhasuru, uchideredza muviri wako wakaonda uye nekudaro metabolism (verenga: calori kupisa), anodaro Stacy Adams, muridzi weFitness Pamwe muCentral Georgetown, MD.

Saka kana, semuenzaniso, iwe wakatora kirasi yepini yakasimba mangwanani, kurovedza muviri kwako kwepashure kunofanirwa kunge kuri kuderera zvakanyanya, imwe inogona kutonzwa kunyungudika, Wolf anoyambira. [Tweet this tip!] "Asi ramba uchifunga kuti kuzvikuvadza zvinoreva kuti unenge usiri kuita kurovedzwa pazuva pane maviri pazuva."

Kuparadzanisa Cardio uye Simba

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Kupatsanura yako cardio uye kuyerwa kudzidzira kunodzora njodzi yako yekuwedzeredza nekushandisa akasiyana mhasuru uye masimba masystem. "Pakupera kwezuva hazvina basa kuti ndeipi yaunosarudza kuita mangwanani kana manheru chero bedzi uchizviita," anodaro Julie Sieben, chiropractor uye munyori we Mavhiki matanhatu Ekuda Kumhanya.

Muka naCardio Kuti Uderedze Kurema

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"Cardio-yakanyanya kukwirira kwenguva yekudzidzira (HIIT) - zvingave zvirinani kuti uite mangwanani kuitira kuti ugone kunakirwa ne 'afterburn' umo metabolism yako iri kushanda pakunyanyisa kupfuura zuva rose," anodaro Sieben, achireva EPOC kana kunyanyisa postexercise oxygen kushandiswa. "Izvi zvinobatsira iwe kupisa kuburikidza nemamwe macalorie anodyiwa mukati mezuva." [Tweet this tip!] Iwe zvakare hausi mukana wekudzokororwa mushure mekurovedza muviri kana iwe ukaita simba rekudzidzisa pakupera kwezuva uchipesana necardio, izvo zvinogona kukuchengetedza iwe husiku, anodaro.

Sevha Cardio kuti Gare gare Kukura Kwakasimba

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Kana iwe uchifarira kuomarara kwesimba rekurovedza muviri, unogona kunge uri nani pane kuchengetedza cardio yemanheru ako ekurovedza muviri, anodaro Jerry Greenspan, mudzidzisi wega uye murapi wepanyama muColumbus, OH. Nenzira iyi iwe unodzivirira kudzidzisa mhasuru dzakatove dzakaneta kubva kunonetesa mangwanani cardio Workout, zvichireva kuti pane shoma njodzi yekukuvara nekuti kurema kudzidzisa kunoisa yakakwira simba mvumo pamhasuru, anotsanangura.

Chinja Up Complex uye Nyore Mafambiro

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Kaviri-pazuva-rekusimbisa simba, Greenspan anokurudzira kuita mafambiro akaomarara-ayo anosanganisira zvinopfuura chijoiniti chimwe senge squats uye mapapu-pakutanga muzuva uye maitiro akareruka-kushandisa mubatanidzwa mumwechete kunge biceps curls uye triceps extensions- husiku. Izvi zvinoderedza mikana yako yekukuvara nekusa shanda tsandanyama mumashure mezuva iro rinobvisirwa mutero kubva kune yekutanga Workout. Maekisesaizi akaomesesa anosanganisira akazara-masimba emuviri anofamba senge iwo anoitwa muCrossFit WODs, saka kana uchiwanzo rova ​​bhokisi, tarisa kumapoka madiki emhasuru panguva yako imwe chikamu.

Chengeta Zvirongwa Pfupi uye Spaced Out

Kufunga

Usapfuure maminetsi makumi mana nemashanu pabasa rega, Adams anopa zano. "Kushanda kwenguva pfupi, kwakanyanyisa kunopa migumisiro iri nani uye inonyanya kuitika kune zvinangwa zvako zvenguva refu zvekuchengetedza migumisiro." Kushanda kwenguva refu kupfuura maminetsi makumi mana kunotanga kushandisa tsandanyama yehuni, iyo inogona kunonoka metabolism yako, anotsanangura. Uye ronga zvirongwa zvako zvakaparadzana kwemaawa matanhatu kusvika masere kuti upe muviri wako nguva yakawanda sezvinobvira yekupora usati watangazve.

Ongororo ye