Mazano ekuderedza uremu & Workout Mazano: Tora Kudzora

Zvemukati

• Chimiro inogovera 10 inotyisa uremu uye matipi ekurovedza muviri, kukubatsira kuti ubvise mapaundi, uzvichengetedze, uye ugare uchikurudzirwa.
• Mazano ekuderedza uremu # 1. Idya zvibereko.
• Mazano ekuderedza uremu # 2. Hydrate.
• Mazano ekuderedza uremu # 3. Shandisa maitiro ekubika mafuta mashoma.
• Mazano ekushandira # 4. Ita kuti moyo wako uwedzere kumusoro.
• Ziva zvakatowanda zvekurovedza muviri uye uremu matipi kubva Chimiro izvo zvinokuisa iwe pachigaro chemutyairi uye mukutarisira kwako wega kuonda.
• Matipi ekushandira # 5. "Kurema" kunze.
• Mazano ekurovedza muviri # 6. Iparadze.
• Matipi ekushandira # 7. Tora matambudziko matsva.
• Workout tips # 8. Isanganise.
• Workout tips # 9. Teerera kune muviri wako.
• Mazano akawanda ekuderedza uremu # 10. Isa chinangwa.
• Ongororo ye

Chimiro inogovera 10 inotyisa uremu uye matipi ekurovedza muviri, kukubatsira kuti ubvise mapaundi, uzvichengetedze, uye ugare uchikurudzirwa.

Mazano ekuderedza uremu # 1. Idya zvibereko.

Iwe unofanirwa kunge uchiwana zvipfumbamwe zvemichero nemiriwo zuva nezuva. Yakapakirwa mavitamini A, C uye E, phytochemicals, zvicherwa, carbs uye faibha, zvinogadzirwa zvine hutano, zvichizadza, uye zvakasikwa zvakadzika mumakori uye mafuta. Nakidzwa nazvo pakudya, zvekudya zvekudya uye usati / mushure mekurovedza muviri kuti ugare wakakwana, unzwe kusimbiswa uye kuonda.

Mazano ekuderedza uremu # 2. Hydrate.

Inwa kanenge masere masere-ounce magirazi emvura zuva rega rega kuti ugare uine hydrated, chengetedza simba uye udzike uremu - zvakanyanya kana uchiita maekisesaizi kunze kana nesimba. Unofanirwa kupisa mafuta kuti uvake mhasuru uye uwedzere metabolism, uye haugone kuzviita kana usina kunyoroveswa nemvura. Kunwa mvura yakawanda kunoita kuti urambe uine simba rekuita maekisesaizi uye kukubatsira kuti unzwe wakaguta.

Mazano ekuderedza uremu # 3. Shandisa maitiro ekubika mafuta mashoma.

Dzivisa kutsvaira uye kukwiza bhotela uye shandisa mashoma masisitimu senge yekupisa, kubheka, kunya (iyo bhengi yakakosha pane izvi) kana kumhanyisa-kutsvaira kune ako mashoma mafuta kubika.

Mazano ekushandira # 4. Ita kuti moyo wako uwedzere kumusoro.

Ita zvishoma maminitsi makumi maviri e cardio kana pavhiki. Nguva pfupi yekushanda kwepamusoro-soro ichasimudza kurova kwemwoyo kwemaawa maviri kusvika mana. Awa yekufamba zvine mwero inopisa macalorie 300; awa rekuchovha bhasikoro zvine mwero, ingangoita mazana matatu nemakumi masere. Kana kuti edza mutambo mutsva (mu-online skating, kufambisa) kuti utange uye ushande mhasuru dzausingawanzo tarisa.

Ziva zvakatowanda zvekurovedza muviri uye uremu matipi kubva Chimiro izvo zvinokuisa iwe pachigaro chemutyairi uye mukutarisira kwako wega kuonda.

Matipi ekushandira # 5. "Kurema" kunze.

Zvidzidzo zviviri zvemaminetsi makumi matatu chete ekurovedza muviri pasvondo zvinosimbisa nekuvaka tsandanyama dzauri kushanda uye kuwedzera metabolism yako. Kuvaka mhasuru dzakaonda kuchaita kuti hombe calorie kupisa.

Mazano ekurovedza muviri # 6. Iparadze.

Ingova chete nehafu yenguva yako yenguva dzose yeawa-yakareba yekudzidzira maitiro? Enda zvakadaro, kana ita maviri emaminetsi makumi matatu emitambo yekurovedza ye cardio kana kurema kudzidziswa panguva dzakasiyana dzezuva.

Matipi ekushandira # 7. Tora matambudziko matsva.

Dzidzisa nhangemutange yemarathon, mini-triathlon kana kuti backpacking adventure kuti ubvise kuonda uremu uye uise pakuwana simba, kukurumidza uye/kana kutsungirira. Iwe unozodzora huremu zvakasununguka kana iwe ukaenzanisa yako calori yekudyiwa uye ugare wakazvipira kune kwako kudzidziswa.

Workout tips # 8. Isanganise.

Wadhi kubvisa kurovera muviri nekusiyana kwekurovedza muviri maitiro, kuyedza michina mitsva uye makirasi (yoga, Spinning, Pilates, kickboxing) kana kuenda panze kunokwira, kuchovha, etc.

Workout tips # 9. Teerera kune muviri wako.

Kana chimwe chinhu chisinganzwi zvakanaka-unonzwa tsandanyama kurovera, kurwadza kwechipfuva, kuneta zvakanyanya kana kufefeterwa nemhepo, kunzwa nyota, kurerukirwa kana dzungu - mira uone. Kana kuzorora kuchiratidzika kunge kuchisunungura kunetseka kwako, taura nachiremba wako. Nenzira iyo iwe unokwanisa kubata zvingangodaro zvinetso zvehutano nekukurumidza pane kukuvara kwenjodzi uye kurasikirwa nekukurumidza kwese.

Mazano akawanda ekuderedza uremu # 10. Isa chinangwa.

Ratidza kuti nei uchida kudurura mapaundi (uye kana iwe uchitoda) uye ita shuwa kuti chinangwa chine hutano uye chechokwadi. Kukwanisa kutaura "Ndakarasikirwa nehuremu!" inogona kuva inogutsa sekukodzera mune yako slimmer jeans.

Ongororo ye