Chiedza kudzidzisa kupisa mafuta

Zvemukati

• Maitiro ekuita HIIT mwenje kudzidziswa
• Kudzidzira 1: Push-up nemabvi akatsigirwa
• Kudzidzira 2: Makwere ane bhora
• Kudzidzira 3: Yakawedzera ruoko kuwedzera
• Kudzidzira 4: Yakazara bhiriji
• Kudzidzira 5: Mberi bhodhi

Kwakanaka kurovedza kupisa mafuta munguva pfupi ndeye HITIT yekurovedza iyo ine seti yeakanyanya masimba masimba anodzora mafuta enzvimbo mumaminetsi makumi matatu chete pazuva nenzira inokurumidza uye inonakidza.

Kudzidziswa uku kunofanirwa kuunzwa zvishoma nezvishoma uye, nekudaro, kwakakamurwa kuita zvikamu zvitatu, mwenje, zvine mwero uye chikamu chemberi kubvumidza kuchinjika zvishoma nezvishoma kwemuviri kusimba kwechiitwa, kudzivirira kukuvara kwemhasuru pamwe kwemajoini. Nekudaro, zvinokurudzirwa kufambisira mberi nhanho mwedzi wega kuti uchengetedze kuyedza uye kusimudzira mhasuru kukura.

Usati watanga chero chikamu chedzidziso yeHIIT, zvinokurudzirwa kuita maminetsi gumi ekudziya kwepasi kugadzirira moyo, mhasuru nemajoini.

Maitiro ekuita HIIT mwenje kudzidziswa

Chikamu chakareruka chekudzidzisa kweHIIT chinoratidzwa kune avo vasingadzidzise kazhinji uye vanofanirwa kuitwa katatu pasvondo, vachibvumira rinenge zuva rimwe chete rekuzorora pakati pebasa rega rega.

Nekudaro, pazuva rega rega rekurovedza muviri zvinokurudzirwa kuita mashanu seti gumi nemashanu ekudzokorora kwechiitiko chimwe nechimwe, uchizorora maminetsi maviri pakati peseti imwe neimwe uye nepashoma nguva ingangoita pakati pekurovedza muviri

Kudzidzira 1: Push-up nemabvi akatsigirwa

Kubhururuka rudzi rwekurovedza muviri kunobatsira kuwedzera simba remhasuru mumaoko ako uye nekutaurisa mudumbu. Kuti uite kubhururuka iwe unofanirwa:

1. Rara pasi nedumbu rako pasi;
2. Isa zvanza zvako pasi nepafudzi-upamhi zvakaparadzana.
3. Simudza dumbu rako kubva pasi uye chengetedza muviri wako, kutsigira huremu hwako pamabvi ako nemaoko;
4. Peta maoko ako kusvikira wabata chipfuva chako pasi uye kukwira kumusoro, uchisunda pasi nesimba remaoko ako;

Munguva yechiitwa ichi zvakakosha kudzivirira chiuno kubva pasi pemutsetse wemuviri kudzivirira kukuvara musana, saka zvakakosha kuchengetedza dumbu rakabatwa panguva yese yechiitwa.

Kudzidzira 2: Makwere ane bhora

Iko bhora squat kurovedza muviri kwakakosha kukudziridza mhasuru uye kusanduka mumakumbo, mudumbu, magaro, zasi kumashure uye chiuno. Kuti uite squat nenzira kwayo unofanirwa:

1. Isa bhora rePilates pakati pemusana wako nemadziro;
2. Chengetedza makumbo ako papfudzi-upamhi uye uise maoko ako mberi
3. Bhendesa makumbo ako woisa chiuno chako kumashure, kusvikira iwe uine 90 degree angle nemabvi ako, uyezve kwira kumusoro.

Kugwinha nebhora kunogona kuitwawo nekubata huremu padyo nepachipfuva chako, kana zvisingaite kushandisa Pilates bhora, zvisinei, mune ino kesi haufanire kuzembera madziro.

Kudzidzira 3: Yakawedzera ruoko kuwedzera

Kuwedzera ruoko kwekuwedzera inzira yakanaka yekuwedzera simba remhasuru yemhasuru dzeruoko, kunyanya biceps uye triceps. Kuti uite chiitwa ichi unofanirwa:

1. Isa mugumo mumwe weiyo yakasununguka pasi pezvitsitsinho zvako uye ubatisise mumwe mugumo neruoko rumwe kumashure kwako;
2. Tambanudza ruoko rwakabata iyo yakasununguka, chengetedza gokora risingafadzi uye wozodzokera kunzvimbo yekutanga;
3. Chinja maoko mushure mekudzokorora gumi neshanu.

Kuti uite chiitwa ichi zvinokurudzirwa kushandisa bhendi rerabha yakareba zvakakwana kuti usvike kubva kutsoka kusvika pamafudzi usina kutambanudzwa. Nekudaro, kana zvisingaite kushandisa iyo elastic, unogona kubata huremu neruoko rwewoko kuseri kwemusana wako.

Kudzidzira 4: Yakazara bhiriji

Iko kurovera kurovera pamwe nekukwiridzira kunobatsira kusimbisa chidya, musana uye mhasuru mhasuru uye kuti zviitwe nemazvo unofanira:

1. Rara pasi pasi nemaoko ako kumativi ako, makumbo ako akakotama uye akaparadzana zvishoma;
2. Simudza chigaro chako sezvazvinogona pasina kufambisa tsoka dzako uye dzokera kunzvimbo yekutanga.

Kuti uwedzere kusimba kwechiitwa ichi, zvinokwanisika kuisa nhanho kana murwi wemabhuku pasi petsoka dzako.

Kudzidzira 5: Mberi bhodhi

Yepamberi puranga chiitiko chakanakisa chekushandisa mhasuru dzese dzedumbu pasina kukuvadza musana kana chimiro. Kuita kutarisa:

Mushure mekupedza iyi chikamu cheHIIT kudzidziswa kupisa mafuta, tanga chinotevera chikamu pa:

• Kuenzanisa zvine mwero kupisa mafuta