Iyo Yemazuva matatu-Zorodza Kubvisa Kuneta uye Kuvharira Mushure meKurova Kurova

Zvemukati

• Kuita kuti chiitiko ichi chibudirire, tine rimwe basa rekugadzirira rekuita
• Zuva 1: Pre-mabiko
• Zvekudya nekunwa nhasi
• Inwa zvinwiwa zvakawanda
• Gara nezvinozivikanwa nemuviri wako
• Chengetedza zvaunogara uchidya
• Edzai manhanga smoothie pakudya kwemangwanani
• Zvokuita nhasi
• Sarudza kuenzanisa-kusimba kurovedza muviri
• Pre-mabiko eyoga maitiro
• Tsvaga wekufambidzana naye
• Zuva rechipiri: Zuva remabiko
• Zvekudya nekunwa nhasi
• Inwa 2-3 litita emvura
• Idya mapuroteni-akapfuma mangwanani
• Idya protein uye isiri-starchy miriwo masikati
• Zadza ndiro yako yemabiko nemavheji
• Zvokuita nhasi
• Ita LISS (yakaderera-kusimba yakasimba state cardio) mangwanani
• Zvigadzirire iwe nyore-kuwana-maminetsi gumi nemashanu HIIT Workout
• Yoga kukudziridza kuonga
• Famba famba mushure mekudya kukuru
• Zuva 3: Post-mabiko
• Zvekudya nekunwa nhasi
• Hydrate, hydrate, hydrate
• Inwa mishonga yemiti
• Sarudza chikafu chako zvine hungwaru
• Zvokuita nhasi
• Ita yekudzidzira kwemaminetsi makumi maviri
• Dzokorora purogiramu yako yenguva dzose yekurovedza muviri
• Yoga yekugaya
• Ramba wakadaro

Kuita kuti chiitiko ichi chibudirire, tine rimwe basa rekugadzirira rekuita

Mazororo inguva yekupa kutenda, kuva neshamwari uye mhuri, uye kuwana imwe nguva-inodiwa kubva kubasa. Yese mhemberero iyi inowanzo kuuya nezvinwiwa, zvinonaka, uye nekudyira kwakakura nevadikani.

Kana iwe uri kutarisira kumutambo mukuru, asi uzviwanire uchitya iyo post-yezororo bloat, kurwadziwa nemudumbu, uye simba kudonha, isu takuwana iwe wakafukidzwa.

Kubva pane zvekudya uye nekushandira kupi kunenge kuchinyatsobudirira, iri gwara rakazara rinotora fungidziro kunze kwekuti unzwe sei kugona kwako zuva rapfuura, uye uye mushure memabiko ezororo.

Zuva 1: Pre-mabiko

Nhasi zvese ndezve hydrating, kuchengetedza chikafu chako chenguva dzose, uye kusarudza chikafu chinoita kuti muviri wako unzwe zvakanaka. Iro zvakare izuva rakanaka rekusanganisa zvine mwero-kusimba kurovedza zvichiteverwa neakateedzana eyoga poses.

Zvekudya nekunwa nhasi

Inwa zvinwiwa zvakawanda

Ita shuwa yekunwa yakawanda mvura uye dzivisa yakawandisa doro. Sezvo huwandu hwemvura yaunoda pazuva hunotsamira pazvinhu zvakasiyana siyana, nyanzvi zhinji dzinokuudza kuti ingonwa mvura kana uine nyota uye dzivisa zvinwiwa zvine caffeine, shuga, uye zvinotapira zvekugadzira.

Gara nezvinozivikanwa nemuviri wako

Kuita muviri wemuviri uye wezvekudya zvinovaka muviri, Rachel Straub, MS, CSCS, anoti sarudza chikafu chine hutano chaunoziva kuti muviri wako unogona kubata uye kugaya nyore.

Kunyangwe izvi zvakasiyana kune wese munhu, Straub inoti zvimwe zvekudya zvinowanzo kuve nyore pane yako system zvinosanganisira:

• protein-based smoothies
• mazai
• masaradhi ane huku yakakangwa
• sandwiches
• michero nemiriwo

Chengetedza zvaunogara uchidya

Kuva nenzara iwe usati waitika chiitiko hachisi mhinduro.

"Vanhu vazhinji vanoita chikanganiso chekucheka zvakanyanya macalorie pamberi pemhemberero," anodaro murairidzi wega anozivikanwa, Katie Dunlop. Izvi zvinogona kutungamira mukunyanyisa kudya nekuti unozopedzisira uine nzara uye uchida kudya zvakanyanya.

Edzai manhanga smoothie pakudya kwemangwanani

Dunlop inokurudzira kusveta pane smoothie nemanhanga pakudya kwemangwanani, sezvo yakatakurwa nezvinovaka muviri uye antioxidants kukuchengetedza uine hutano panguva ino inonetsa. Izvo zvakare zvakakwirira mu fiber kuti uchengetedze kugaya kwako pane poindi uye kukuchengetedza iwe uchinzwa uzere kwenguva refu.

Zvokuita nhasi

Sarudza kuenzanisa-kusimba kurovedza muviri

Izvo zvakakosha kuti uenzanise kudzidzira kwesimba uye kudzidzisa cardio mumazuva anotungamira kune chiitiko. Dunlop anoti apo marongero edu anozara uye kushushikana kwedu kukwira, iwe uchada kunamatira kune yako yakajairwa maitiro.

Kuti ubudirire, funga kuita yakazara-muviri Workout nesimba rinofamba uye cardio inoputika pakati pemaseti, inozivikanwawo seyakanyanya-yakasimba nguva yekudzidzira (HIIT).

Iwo akanakisa emaminetsi makumi maviri-ekudzidzira mavhidhiyo.

Pre-mabiko eyoga maitiro

Murairidzi weYoga Claire Grieve anoti anogara achiita inotyisa, ine simba kuyerera kuti aite metabolism yake ichifamba zuva risati rasvika mabiko makuru.

Isu tinokurudzira izvi zvinomiririra kubhowa kana izvi zvekuzeya. Kana edza iyi simba yoga kuita vhidhiyo yakadzidziswa neYoga naAdriene.

Tsvaga wekufambidzana naye

Mazororo anokupa iwe mukana wakazonaka wekuunganidza vashandi vako uye kurovedza muviri pamwechete. Izvi zvinobatsira kudzivirira muyedzo wekuisa yako yekurovedza pane yekumashure inopisa kuti uwane nguva nevadikani.

Zuva rechipiri: Zuva remabiko

Tisati tanyura muchirongwa chenyu chemutambo wezuva remabiko, zvakakosha kuti tinzwisise kuti sei tichinzwa usimbe uye kuzvimba mushure memutambo mukuru.

Huwandu hwakawanda hwesodium hunogona kuita kuti unzwe kubhururuka, uye kugaya kupfuura yako saizi yekudya kunogona kutora simba rakawanda - zvichikonzera kuneta.

Iwe zvakare unogona kusangana neshuga yakakwira… ipapo simba kuparara, kana iwe uri kusvika kune zororo madhiri.

Nhau dzakanaka ndedzekuti, iwe unogona kuchengetedza imwe pfungwa yekudzikama mumuviri wako uye uchiri kunakidzwa nezvaunofarira zvezororo zvekudya.

Zvekudya nekunwa nhasi

Inwa 2-3 litita emvura

Kwete chete kuti mvura inokuzadza iwe, asi kupera mvura kunogona kuvhiringidzika senzara, sekureva kwaGelina Berg, RD.

Pasi girazi kana maviri mumaawa anotungamira kusvika pakudya - uye tarisa 2-3 litita yakazara nhasi.

"Unogona kunge uchinge uine munyu wakawandisa kupfuura unowanzoitika, kunyanya kana usiri iwe uri kubika, saka rova ​​iyo mvura inonwa kusvika pakurwisa kuzorora," anotsanangura kudaro.

Idya mapuroteni-akapfuma mangwanani

Maya Feller, MS, RD, CDN, inokurudzira kutanga zuva rako neprotein-rich chikafu kuti unzwe kuzere kwenguva yakareba.

Iye anonongedzera mazai akapwanyika pamwe nemadomasi uye howa uye divi remichero, kana tofu kukwikwidza nemahowa, gariki, uye hanyanisi nerutivi rwegirini.

Idya protein uye isiri-starchy miriwo masikati

Feller anokurudzira saradhi yakasvibirira ine nhokwe, avocado, mhodzi, uye nemavheji ane mavara (tomato, bhero pepper, radish, nezvimwewo).

A high-protein uye low-carb masikati ichakubatsira iwe kudzivirira kunanga mukudya kukuru kunzwa uine nzara zvakanyanya.

Zadza ndiro yako yemabiko nemavheji

Ehe, iwe uchiri kugona kutakura kumusoro kune ako ese aunofarira mabiko-ezuva ndiro, asi Berg anoti zvakare tarisa kurodha kumusoro kune veggies.

"Zadza hafu yeplate yako nemiriwo uye utange kuzvidya kutanga (apo chishuwo chako chakanyanya) nekuti ivo vanozonaka chinonyanya kufadza kana iwe uine nzara," anowedzera. Asparagus, karoti, bhinzi yegirini, uye mbatatisi zvese sarudzo yakanaka.

Zvokuita nhasi

Ita LISS (yakaderera-kusimba yakasimba state cardio) mangwanani

Enda rwendo rurefu, kukwira, kana jog. Iyo inzira yakanaka yekuchenesa musoro wako kusati kwaitika kushushikana kwezuva. Uyezve, unogona kuzviita chiitiko chemhuri uye kurovedza muviri nemumwe wako kana boka.

Zvigadzirire iwe nyore-kuwana-maminetsi gumi nemashanu HIIT Workout

Nhasi zvese zviri nyore. Ndosaka Genova achikurudzira kurovedza muviri mumuviri kana kumhanya uchitenderedza chivharo.

“Usambofa wakanzwa kumanikidzwa kushandisa yakawanda nguva tichigadzira Workout kuti ive mutoro. Pane kudaro, shandisa nzira yeHIIT kuisa kuzorora kushoma, kufamba-kuzara kwemuviri, uye kurovera kwepamoyo kushanda zvine hungwaru, kwete kwenguva yakareba, ”anodaro.

Yoga kukudziridza kuonga

Mazororo ndeekupa kutenda, saka wadii kutanga zuva rako neiyo yoga kuyerera kuti uve nekuonga?

Edza vanovhura moyo pazuva remabiko makuru, senge yakadzika imbwa yakatarisana, ngamera, uye chinhu chemusango.

Nyoro yekutenda yoga neYoga neAdriene

Famba famba mushure mekudya kukuru

Chengetedza simba rako renguva yemhuri uye batsira kugaya neine runyararo mushure mekudya kufamba.

Zuva 3: Post-mabiko

Paunomuka nhasi, pane mukana wakanaka wekuti muviri wako unganzwa usimbe uye kuzvimba. Ndicho chikonzero chinotariswa kwezuva repashure-mabiko riri pane hydrate, kudya chikafu chizere, uye kufambisa muviri wako.

Zvekudya nekunwa nhasi

Hydrate, hydrate, hydrate

Muviri wako unoda zvinwiwa, asi kiyi ndeye hydrate neisina-zvine caffeine, isina kuwedzerwa shuga, uye hapana zvinwiwa zvinotapira.

Inwa mishonga yemiti

Sip pamakwenzi emakwenzi ane zvinhu zvinozorodza senge ginger, turmeric, chamomile, uye mint.

Sarudza chikafu chako zvine hungwaru

Zadza mahwendefa ako neisina-starchy miriwo, kunyanya antioxidant-yakapfuma mashizha emashizha. Uye, usasvetuke kudya!

Zvokuita nhasi

Ita yekudzidzira kwemaminetsi makumi maviri

"Zvese zvaunoda maminetsi makumi maviri, uye unenge wave kupisa macalorie uye uchidikitira sezvinoita bhizimusi remunhu," anodaro Dunlop. Uyezve, iko kukurumidza kurovedza muviri kuri nyore kupinda kana iwe uri mupfupi nenguva (hello, Nhema Chishanu!).

Edza kuita kurovedza muviri uchishandisa imwe yeedu epamoyo maitiro ekurovedza muviri.

Dzokorora purogiramu yako yenguva dzose yekurovedza muviri

Kana iwe uchinzwa zviripo, Straub inoti zvakanaka kuti utangezve yako yenguva dzose kurovedza muviri. Asi kana iwe uchinzwa kuneta, vavarira kufamba nyore.

Yoga yekugaya

Pazuva rakatevera mabiko makuru, Shungu dzinoti iwe uchazoda kuita zvimwe zvinangwa zvekusimudzira yako yekugaya system. Akagara akamonyoroka, chigaro chakamonyoroka, uye ngamera nezvose zvinobatsira kubvisa chero-mushure-mutambo mabiko ekugaya.

Ramba wakadaro

Zvinogona kutora mazuva akati wandei kuti muviri wako udzore kubva kumafaro ezororo. Iva nemutsa kwauri uye nemuviri wako panguva ino.

Kuderedza kubhururuka uye kunzwa yako yakanaka yemuviri musanganiswa wekudya uye kurovedza muviri.

Tora kubika nemaresipi aya ehutu hwakazvimba.

Chengetedza iro cardio uye iyo yoga basa rawakatanga pamusoro pemazuva matatu apfuura neichi chiitiko. Deredza zvakare muhutano hwako hwemazuva ose.Enda kunofamba - kunyangwe panguva yekutenga zororo - kana tsvaga dzimwe nzira dzekuwedzera mukuwedzera kufamba.

Sara Lindberg, BS, MEd, anoshanda akazvimiririra nezvehutano uye munyori wemuviri. Anobata dhigirii reBachelor mukurovedza sainzi uye dhigirii raTenzi mukupa mazano. Akapedza hupenyu hwake achidzidzisa vanhu nezve kukosha kwehutano, hutano, kufunga, uye hutano hwepfungwa. Iye anozvisarudzira mukubatana kwepfungwa-nemuviri, achitarisa kuti kugadzikana kwedu kwepfungwa uye kwepamoyo kunokanganisa sei hutano hwedu uye hutano.