Yepamberi mafuta kupisa dzidziso

Zvemukati

• Maitiro ekuita epamberi HIIT kudzidziswa
• Kudzidzira 1: Burpee
• Kudzidzira 2: Kunyura nehuremu
• Kudzidzira 3: Triceps ine huremu kuseri kwemutsipa
• Exercise 4: Push pinda ne barbell
• Exercise 5: Bhodhi nemaoko akatambanudzwa

Yepamberi HIIT kudzidziswa inzira yakanaka kwazvo yekupisa mafuta emuviri uchishandisa maminetsi makumi matatu pazuva, kuburikidza nekubatanidzwa kweakanyanya masimba maitiro ekusimudzira kupisa kwemafuta enzvimbo uye nekuvandudzwa kwemhando dzakasiyana dzemhasuru.

Kazhinji, kushanda kwakanyanya kunofanirwa kutanga zvishoma nezvishoma kudzivirira kukuvara kwemhasuru uye kwemajoini, senge zvibvumirano uye tendonitis. Nekudaro, uku kudzidziswa kwakakamurwa kuita zvikamu zvitatu, chikamu chakareruka, chikamu chine mwero uye chikamu chemberi, chinofanirwa kutanga mwedzi mumwe mushure mechikamu chakapfuura.

Usati watanga chero chikamu chekukwirisa HIIT kudzidziswa, zvinokurudzirwa kuti uite kana maminetsi mashanu ekumhanya kana kufamba kuti unyatsogadzirira moyo wako, mhasuru nemajoini ekurovedza muviri.

Kana usati waita zvikamu zvakapfuura, ona: Kudzidzisa zvine mwero kupisa mafuta.

Maitiro ekuita epamberi HIIT kudzidziswa

Chikamu chemberi chekudzidziswa kweHIIT chinofanira kutanga pamusoro pe1 mwedzi mushure mekutanga iko kwepakati kudzidziswa kana paunenge uine gadziriro yakakwana yemuviri uye uchifanirwa kuitwa katatu kana mana pavhiki, kuitira kuti pagara paine zuva rekuzorora pakati pega chedzidziso.

Pazuva rega rega rekudzidziswa kwepamberi zvinokurudzirwa kuita mashanu seti gumi nemaviri kusvika gumi nemashanu ekudzokorora kwechiitiko chimwe nechimwe, uchizorora masekondi makumi matanhatu kusvika makumi mapfumbamwe pakati peseti imwe neimwe uye neinogoneka nguva pakati pechiitwa chega chega.

Kudzidzira 1: Burpee

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Iyo burpee chiitiko chinoshanda pane ese mhasuru mapoka, kunyanya kumashure, chipfuva, makumbo, maoko uye garo. Kuti uite chiitwa ichi nenzira kwayo unofanirwa:

1. Mira netsoka dzako mumutsara nemapfudzi ako wobva wadzikira kusvikira wave munzvimbo yemumvuri;
2. Isa maoko ako pasi uye sundira tsoka dzako kumashure kusvikira iwe wave padanda nzvimbo;
3. Ita push-up uye dhonza tsoka dzako padhuze nemuviri wako, uchidzokera kune chinzvimbo chemumvuri;
4. Svetuka uye tambanudza muviri wako wese, uchisimudzira maoko ako pamusoro wako.

Munguva yechiitwa ichi zvakakosha kuti urambe uchifamba, pamwe nekuchengetedza tsandanyama dzemudumbu dzakabonderanwa zvakanaka panguva yebhodhi uye kubhururuka, kusimudzira mhedzisiro inowanikwa.

Kudzidzira 2: Kunyura nehuremu

Iko kurema-kunyudza kurovedza muviri chiitiko chakanaka kudzidzisa chako chigaro, makumbo, dumbu uye musana mhasuru, pamwe nekurasikirwa nemafuta munzvimbo idzi. Kuti uite chiitwa ichi, unofanirwa:

1. Mira netsoka dzako upamhi-hupamhi ukaparadzana uye bata uremu nemaoko ako, padyo nemakumbo ako;
2. Tora nhanho kumberi uye upfugame ibvi kusvikira chidya chegumbo chienderane nepasi, chengetedza rutsoka rwemberi rwakati sandara pasi uye rutsoka rwemashure chitsitsinho chakasimudzwa;
3. Zvishoma nezvishoma dzikisa hudyu kusvikira mubatanidzwa waita 90º kona uye ibvi regumbo rekuseri rinenge richibata pasi;
4. Kwira kumusoro, dzokera kunzvimbo yekutanga uye chinja gumbo rekumberi.

Mukuita chiitiko ichi zvakakosha kuti ugare uchichengeta musana wako wakatwasuka uye ibvi regumbo rekumberi kuseri kwembambo yetsoka kudzivirira kukuvara kwemajoini.

Kana zvisingaite kushandisa zviyereso kuita chiitwa ichi, zano ndere kushandisa mabhodhoro akazara nemvura, semuenzaniso.

Kudzidzira 3: Triceps ine huremu kuseri kwemutsipa

Iyo triceps kurovedza ine huremu kuseri kwemutsipa chiito chakasimba chekukasira chinokurumidza kukudziridza tsandanyama dzemaoko, zvakare kudzikisa mafuta ari pasi peruoko. Kuti uite chiitwa ichi, unofanirwa:

1. Mira, chengetedza tsoka dzako papfudzi-upamhi uye uise tsoka imwe kupfuura imwe;
2. Bata huremu nemaoko maviri wozoisa huremu kuseri kwemutsipa, uchichengeta magokora akakotama padivi pemusoro;
3. Tambanudza maoko ako pamusoro pemusoro wako wobva wadzokera panzvimbo pamwe nehuremu kuseri kwemutsipa uye dzokorora.

Munguva yechiitwa ichi zvakakosha kuti nguva dzose uchengete musana wako wakatwasuka uye, nekudaro, zvakakosha kuti ubate tsandanyama dzemudumbu zvakanaka.

Exercise 4: Push pinda ne barbell

Iyo barbell yekutsikirira muchina inzira yakanaka kwazvo yekuvandudza mhasuru dzemapfudzi, maoko, kumashure uye abs. Saka, kuti uite chiitwa ichi nenzira kwayo unofanirwa:

1. Mira netsoka dzako upamhi-hupamhi hwakaparadzaniswa uye ubate bhawa nemaoko maviri, uine kana usina zviyereso;
2. Bhendesa maoko ako kusvikira bhawa rave padyo nepachipfuva chako, asi nemagokora ako pasi, wosundira bhawa pamusoro wako, uchitambanudza maoko ako;
3. Dzokera panzvimbo yacho nebhawa padyo nepachipfuva chako uye dzokorora chiitwa.

Munguva yekurovedza muviri zvinokurudzirwa kuti ugare uchichengeta musana wako wakatwasuka kuti udzivise kukuvara kumuzongoza uye, nekudaro, zvidumbu zvinofanirwa kuve zvine chibvumirano chakasimba munguva yese yechiitwa.

Kana zvisingaite kushandisa bhari ine zviyero, imwe nzira yakanaka kubata tsvimbo yemutsvairo wobva wawedzera bhaketi kana chimwe chinhu kumagumo ega ega, semuenzaniso.

Exercise 5: Bhodhi nemaoko akatambanudzwa

Bhodhi rine maoko akatambanudzwa inzira yakanaka yekushanda mhasuru dzedumbu nharaunda, pasina kukuvadza musana. Kuti uite chiitwa ichi nenzira kwayo, unofanirwa:

1. Rara pasi padumbu uye wosimudza muviri wako, uchitsigira huremu pamaoko ako nezvigunwe;
2. Chengetedza muviri wako wakanangana uye uchienderana nepasi, nemeso ako akatarisa pasi;
3. Chengetedza iyo puranga chinzvimbo kwenguva yakareba sezvazvinogona.

Chiitwa ichi chinofanirwa kuitwa nemudumbu zvakabatanidzwa zvakasimba kudzivirira hudyu kubva pasi pemutsara wemuviri, izvo zvinogona kukonzera kukuvara kumashure.

Avo vanodikanwa kudzikisa huremu uye kupisa mafuta vanodawo kuziva zvekudya pamberi, panguva uye mushure mekudzidziswa, saka ona iwo matipi kubva kune wezvehutano Tatiana Zanin muvhidhiyo inotevera: