Sezvauri kutapudza uremu unogona kuona kuti uremu hahuri kuuya kubva mudumbu mako nekukurumidza sezvaunobva kune dzimwe nzvimbo dzomuviri wako. Kana iwe uchida kubvisa dumbu remafuta kana chirwere chemuviri, iwe unogona kuedzwa kuti ushandise maitiro echibharo . Mushure mezvose, zvinonzwisisika kuti kuita bhizimisi kungabatsira kubvisa mafuta ipapo. Sezvinonzwisisika sezvo izvo zvinonzwika, hazvingoshandisi nenzira iyo, chimwe chinhu chatakaonesa pamusoro pemakore apo tinoedza kubva kure nepfungwa iyi yekuderedza kunono .
Saka, apo iwe haugoni kutarisira kubvisa dumbu remafuta neab exercises, kusimudza zvisikwa zvemuviri wose zvingakubatsira iwe kurasikirwa nemakumbo emimba. Mune rumwe ruzivo, vatsvakurudzi vakatevera boka revakadzi vakagadzirisa zviyero katatu pavhiki kwevhiki gumi nemana. Pakupera kwemazuva iwayo, vakadzi vacho vakaderera zvakanyanya mafuta emimba (pamwe nemafuta emuviri wose) uye yakawedzera simba uye musimba pamwe chete. Zvakajeka kuti simba rekudzidzisa harisi kungobatsira muviri wakaonda, asi unyanzvi wepakati.
Simbisa Weights
Kana iwe usingasimudze zvigadziko zvino, hapana nguva iri nani yokutanga. Kutevera chirongwa chemuviri chakareruka chechipiri kusvika katatu pavhiki chichakuisa munzira yakarurama, uye izvi zvingakubatsira iwe kutanga.
Kushanda
Strength Training Basics
- Nzira Yokutanga Nayo Nokusimbisa Simba
- Weight Training 101
- Mavhiki matanhatu ekutanga ekusimbisa simba
Kudya uye Kuedza Kudzidzira
Zvakawanda zvinorema kuora zvinowira mumapoka maviri:
- Vanhu vanodya kunoderedza uremu .
- Vanhu vanoedza kurasikirwa nemutoro .
Zvose zviri mazano akanaka, asi kana iwe uchida kunyatsotarisa mafuta emimba, iwe unofanira kuita zvose.
Kudzidzira, ndeyechokwadi, kiyi yekupisa mamwe makoriori mukati mezuva nekuvandudza mararamiro ako . Kuisa izvi pamwe chete nehutano hwakanaka, huri pasi-calori kunogona kukupa mari yakawanda kune buck yako, zvichikubatsira kutarisa izvo zvakasindimara ab mafuta.
Uyu waiva mhedziso kubva pane imwe chidzidzo umo vazhinji vakazoparadzana vakaparadzana kuva mapoka maviri. Rimwe boka rakadya kuderedza uremu, asi imwe yekudya pamwe chete uye yekurovedza muviri. Pakupera kwekudzidza, boka iro vose vaidya uye vaidzidzira vakaderedza dumbu rakawanda kudarika rimwe boka.
Shandura Zvokudya Zvako
Kunyangwe kuchinja kuduku pane zvaunodya kunogona kuita musiyano paunenge uchiedza kushaya uremu, saka usanzwa sokuti unofanirwa kutevera kudya kwakakomba kana kutema zvikafu zvekudya zvakakwana. Pasi pane zvishomanana zvigadziriswa nenzira dzakajeka unogona kuderedza makorikori:
- Zvishandiso Zvokuchinja Zvokudya Zvako
- Utano Hwakagadziridzwa Kuderedza Kuwedzera
- Nzira Yokupika Kuti Urege Kurasikirwa
- Mazano Okubika Kuchera Makori
- Nzira Yokuita Noutano Hwekudya uye Kuita Zvimwe Zvimwe Kufara
Tanga Kuongorora
Kana iwe usati uri wekurovedza muviri, chimwe chikonzero chinogona kuva nokuti hauna kupedza nguva uchiita zvinhu zvaunofarira. Imwe nzira yechokwadi yekuputika muviri ndeyekugadzirira basa raunovenga. Tanga nyore uye zvakajeka nekufamba, kushambira, kutambanudza, yoga kana kuti kudzidziswa simba kwesimba. Aya mazano ekushanda uye mazano anogona kubatsira:
- Kudzidzira muviri uye Kurasikirwa kwePurogiramu
- Beginner's Corner
- Kutanga Ball Workout
- Iva nehanya
Dzidzira Kuwedzera
Hapana mubvunzo kuti chero chiyero chekuita muviri chinokubatsira iwe, asi kana uchiwedzera, iwe unowedzera mafuta iwe unogona kubvisa. Mune imwe tsvakurudzo, vatsvakurudzi vakayera mafuta emimba mukati mevanhu vanobatanidzwa mune zvakasiyana-siyana zvekurovedza muviri. Boka iro rakashanda zvakanyanya (anenge 200 maminitsi pavhiki) uye panguva yakakwirira (80 kubva kuzana kusvika 95 muzana yehutano hwemwoyo) yakarasikirwa nemafuta akawanda emimba.
Precautions
Nhau kuti iwe unofanirwa kushanda kwenguva yakareba uye zvakaoma kubvisa mafuta emuviri zvichida haisi iyo yakanakisisa nhau yawakagamuchira munguva pfupi yapfuura, kunyanya sezvo vazhinji vedu tine shungu dzokuwana kunyange zvishoma zvishoma zvekurovedza zvakataurwa-chimwe chinhu maminitsi makumi matatu Basa rinononoka zuva. Mukuwedzera, kwete isu tose takagadzirirwa, kana mumuviri kana mupfungwa, nokuda kwekukwirira kwepamusoro, kazhinji kunowedzera kushanda kwedzidzo.
Saka, iwe unoitei kana uchida kuderedza dumbu rako mafuta, asi iwe usati wakagadzirira kunyora maawa akawanda ekunyanyisa muviri? Tanga paunenge uri uye uvake kubva ipapo. Hapana munhu anotanga kuita zvakakwirira-simba. Zvinotora nguva yekuvaka simba, kugadzirisa, nekutsungirira. Tanga nezvaunokwanisa kubata uye kuvaka kubva ipapo.
Nzira Yokuvaka Kuita Kwako Kuita Nguva Nekuwedzera
- Wedzera nguva kubasa rako-Kana uri wekutanga, funga nezvehurefu hwekushanda kwako. Shanda nekukurumidza kuwedzera uye kuwedzera nguva yekudzidzira nguva yevhiki imwe neimwe nemaminitsi mashanu kusvika ku10 kusvikira iwe unogona kushanda nguva dzose kwemaminitsi makumi matatu. Iwe unogona kutanga nechimwe chinhu chakadai Mutangi weCardio Workout kana, kuti uwane humwe hutungamiri, iyi 4 Week Jumpstart Workout Program
- Wedzera kusimba-Wedzera kupfupika kwekukurumidzira kana kukurira kushanda kwako kana kuti ita tsika yekukurumidza kupfuura iwe unowanzoita. Edza uyu Mugadzirirano weKushandura Kwekugadzirira 2 nokuda kwekuziva kuti izvi zvinoshanda sei.
- Wedzera nguva dzako-Wedzera zuva re cardio mushure mokunge mave muchiedza kwemavhiki maviri kusvika matatu.
- Ita basa rako-Usakanganwa, unogona kuparadzanisa kushanda kwako paunenge uchiwana zvikwereti zvakafanana sekuita basa rinoenderera mberi.
Interval Training
Nharaunda yekudzidziswa yakakura pakupisa makoriri uye kuvaka kushivirira, asiwo inzira yakanakisisa yekutsvaga mafuta akawanda emimba. Mune rumwe ruzivo, vatsvakurudzi vakaenzanisa kushanda kwemazuva nekugadzirisa kwemaitiro ekudzidzira uye vakawana kuti kutora muviri kwakarasikirwa nemafuta emimba pakuita nguva yekudzidzisa.
Izvozvo hazvirevi kuti kugara wakagadziridzira muviri hausi kukosha kana kuti iwe unofanirwa kuita nguva yekudzidzisa nguva yose. Zvisinei, kuwedzera zvikamu kune zvaunogara uchiita hakungokupei mhinduro dzakanakisisa, zvichakubatsirawo kuti ushandise zvikwereti zvako uye uchengetedze kushanda kwako zvishoma zvinonakidza.
Tanga Zvino
Edza izvi mazano ekuwedzera zvishoma pane zvaunoita:
- Paunenge uchigara uchiita basa, wedzera katatu kusvika ku5 kuputika kwenguva pfupi kwepamusoro-simba. Shanda zvakaoma sezvaunogona nako chero nguva iwe unogona (anenge anenge 30 kana kupfuura mamwe masekondi), unonoka uye udzoke zvachose usati wapinda munguva inotevera.
- Dzoka kufamba / kumhanya nguva yekudzidzira. Mimwe imwe miniti yekufamba nemaminitsi makumi matatu ekuputika kana kukwira makomo. Dzokorora kwemaminitsi makumi maviri kana kupfuura.
- Edzai Cardio Coach Workouts kana mamwe maitiro ekubhururuka kwema MP3. The Cardio Coach series ndeimwe nzira yekushandisa yako MP3 player nguva yekushanda.
- Sarudza kubva pakushanda kwemashure aya:
Kana uri kuita kudzidziswa kwekuvhara kwemasikati, zvinoreva kuti uri kushanda pamatanho makumi masere kusvika kune mapfumbamwe paanenge uchifunga kuti unoedza sei, nyanzvi dzinokurudzira kuchengeta zvidzidzo zvako kusvika kwemaviri pavhiki kuti urege kudzivirira kana kukuvadza. Sezvo iwe uchivaka kutsungirira nesimba, unogona kuwedzera kuwedzera kwekudzidzisa pane nguva yako yekuita basa.
Cardio uye Strength Kudzidzisa
Wakaverenga kuti kurovedza kwemazuva kana mamwe maitiro e-cardio kunogona kubatsira kuderedza mafuta mumuviri uye kuti simba rekudzidzisa rinogonawo, saka zvinonzwisisika kuti kusanganisira zvose muhupenyu hwako hwevhiki nevhiki zvinogona kubatsira kuderedza mafuta emuviri kunyanya.
Chimwe chidzidzo chakasimbisa izvi kuburikidza nekutevedzera maitiro avo vakaita mazuva matatu ekudzidzisa simba uye mazuva matatu e cardio vhiki. Pakaenzanisa boka iri neboka re cardio-chete, vatsvakurudzi vakawana kuti boka rakabatana rakaderedza dumbu rakawanda uye rakawedzera maonda avo akasimba.
Tanga Zvino
Kune nzira dzakasiyana-siyana dzekugadzira cardio uye simba rekuita, kusanganisira:
- Zvimwe kushandiswa kwako-Kuita cardio uye simba rekudzidzisa pamazuva akasiyana kunokubvumira kuisa simba rako uye kutarisa kune rimwe basa.
- Split routines-Imwe nzira ndeyokuparadzanisa kubasa kwako uye kuita cardio mangwanani uye kudzidziswa simba mushure mezuva, kana zvimwewo.
- Gadzira kushanda- Kana usina nguva yakawanda, imwe sarudzo ndeyokuita cardio uye simba rekudzidzira mubasa rakafanana.
Paunenge uchigadzira tsika yako, unogona kuedza kuedza kuwana purogiramu inoshanda kwauri. Ingoyeuka, iwe haugoni kushanda mishonga imwechete kwemazuva maviri mumutsara, kunyange iwe unogona kuita cardio mumazuva anotevera.
Sample Routine
Zuva 1: Kupindira Kudzidzisa Basa
Zuva repiri : Kwose Simba Simba
Zuva 3: Boredom Buster Cardio
Zuva 4: Zororo kana Chiedza Cardio
Zuva 5: 30-Minute Cardio uye Upper-Body
Zuva 6: Musha weCardio uye Muviri Wemasimba Simba
Dzidza zvakawanda nezvekugadzira chirongwa chakakwana .
Itai Ab Kudzidzira Mukuenzanisa
Paunofunga nezvekudzikisa kuderedza mafuta, chinhu chokutanga chinouya mupfungwa ndechokuti ab inodzidzira. Zvimwe, ndeipi iwe unofanira kuita kuti ubvise mafuta aya?
Ichokwadi ndechokuti, kubhidzira maitiro kungangove chinhu chakakosha iwe uchiita, kunyange kusimbisa abs yako yakakosha semamwe mavara mumuviri wako. Chinokosha chokurasikirwa nemakumbo emimba, zvisinei, zvinowedzera kupisa makoriki kupfuura iwe unodya nekuita kuti muviri wako upindure pane izvozvo.
Mune mamwe mazwi, haukwanisi kuita ab kudzidzira mune tariro yekuderedza mafuta emuviri. Izvo zvakati, zvichiri kukosha kushanda yako abs, asi iwe uri nani kubva pakuisa pfungwa pa cardio, simba yekudzidzisa uye kudya kwako kwezvakanakisisa.
Paunenge uchiita basa rako rega, vabata navo semamwe mapoka emasumbu-vatsoropodza nemashoma, masarudzo akazvinyatsosarudzwa, ita zviviri kusvika kune zvitatu zve 10 kusvika ku16 zvakare uye unovapa zuva rokuzorora pakati pekushanda.
Usakanganwa, kune huwandu hwehutano hwemuviri hunoshanda hunosiya uchiri kutarisa mamwe mishonga, inochengetedza nguva uye inoita kuti basa rako rive rinoshanda. Iwe unogona kuwana maitiro aya akaoma mukati mekuita kwekushanda kwekutanga:
Idya Zvimwe Zviyo Zvose
Izvo zviyo zvose zvinowanzobva kune fiber uye zvinotsigirwa kubatsira kubatsira kuderedza dambudziko rehutano hwemwoyo. Chinoita kuti zvive nani zviri nani ndezvipi zvingabatsira kubatsira kuderedza mafuta mudumbu.
Mune imwe chidzidzo, vatsvakurudzi vakatevera boka revarume nevakadzi vakanyanya. Varume nevadzimai vakanga vaendeswa kumapoka maviri: Rimwe rinotaurirwa kuti riwane zviyo zvavo zvezviyo kubva kune zviyo zvose uye imwe kuti isadya zviyo zvezviyo zvakakwana. Zvose-boka rezviyo rakarasikirwa namafuta akawanda mumuviri kunze kwerimwe boka.
Tanga Zvino
Bhuku rose rezviyo rinokurudzira varume nevakadzi kuwana zvingasviki zvinenge zvitatu kusvika kune zvinomwe zvinoshandiswa zvezviyo zvakakwana pazuva, apo varume vanofanira kuronga zvine makumi mana kusvika masere. Kana iwe usina doro rako rekudya-dandy rima rawanikwa, pasi apa pane mimwe mienzaniso yezviyo zvakakwana zvinogutsa zvinodiwa zvinokosha:
- Vashanu vese vakagadzirira gorosi
- Chimwe chikwata chekurumidza oatmeal
- Zvirongo zvitatu zve popped popcorn
- Hamu kapu yekapu yakagadzirwa zviyo
- Hamu kapu yekapu yakagadzirwa zviyo
Iwe unogona zvakare kuedza zvimwe zvekunaka zvakakwana zviyo zvose. Panzvimbo pejasi rako rinowanzojairika, edza quinoa kana kuwedzera zvimwe zviyo zvegorosi mu saladhi yako. Iwe unogona kudzidza zvakawanda pamusoro pezvokudya zvezviyo zvakakwana nezviwanikwa izvi:
- Kunzwisisa Zviyo Zvese
- Yese Yezviyo Zvokudya Uye Zvokudya
Inwa Waini-Asi Cheki Chadiki
Kushandiswa kwewaini yakawandisa kune zvimwe zvoutano zvinobatsira, kusanganisira kuwedzera zvakanaka cholesterol. Imwe inobatsira inobatsira ndeyasi yakasenderera chiuno.
Mune zvimwe zvidzidzo, vatsvakurudzi vakawana kuti vanonwisa waini vanonwisa zvishoma vanoratidza huwandu hwakanyanya huwandu hwehu huri pakati pevanonwa. Vaya vanonwa doro uye vanhu vanonwa zvisingabviri, asi vane mafuta akawanda emimba.
Kana iwe usingadi, izvi hazvirevi kuti unofanira kutanga. Doro inowedzera mamwe makoriki kune zvokudya zvako, saka kuidzima kunogona kubatsira nokurema.
Kana iwe ukanwa, zvakadaro, ino inguva yakanaka yekuongorora tsika dzako uye kuchinja kuti ive hutano hwakanaka. Kunwa imwe kana magirazi ewaini zvinogona kukushandira zviri nani kudarika doro rakaoma, kunyanya kana uri kutarisa uremu hwako. Yeuka kugara uchinwa zvine musoro.
Sources
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