Mibvunzo Yako Inopisa
Pasinei nokuti zvinangwa zvako zvinorevei uye zvinorema zvinogona kuva, kupisa mafuta akawanda nguva dzose chinhu chakanaka. Kwete, haukwanisi kuisa moto (zvakanaka, iwe unogona asi ini handikurudziri), asi iwe unogona kubatanidza maitiro ako kuitira kuti iwe ugadzire muviri wako kuti uve wehutano, hunobudirira mafuta-moto.
Pasi pane mhinduro dzemibvunzo yako pamusoro pekupisa mafuta akawanda nekurovedza muviri.
Ndeipi yakanakisisa yekurovedza mafuta?
Iwe unogona kuverenga mabhuku kana mabhuku emagazini achitaura kuti 'zvakanakisisa' kuburitsa kana kurovedza muviri kunopisa mafuta asi, chokwadi ndechokuti, chero basa rinokutungamirira iwe chinangwa chako chekufungidzirwa kwenyika chinogona kukubatsira iwe kupisa makirori uye kurasikirwa nemafuta. Iyo yakanakisisa yekuvhiya ndiyo iyo yaunofarira. Paunofara zvaunenge uchiita, unozviita kakawanda uye unoshanda zvakaoma pazviri. Chinokosha pakuita basa rekushanda kwemashoko ndewekuisa pfungwa pa:
Intensity :
Iwe unoshanda zvakaoma zvakakosha sei kurasika mafuta . Izvo zvakaoma iwe unoshanda, iyo yakawedzera makoriri aunopisa uye ndiyo pakupedzisira iwe unopisa mafuta akawanda. Izvozvo hazvirevi kuti unofanirwa kuzviuraya panguva yega yega yekushanda, asi kushanda pamhando dzakasiyana-siyana mukati mevhiki, pane kugara nguva yakafanana nguva dzose, zvinogona kukubatsira kuwedzera mafuta ako kupisa . Kupindira kwekudzidzisa kamwechete kana kaviri pavhiki ichisarudzo chikuru chekuvhenganisa mararamiro, kupisa zvinowedzera koriori uye kuvaka kushivirira.
Nguva Yakaitika:
Inguva yakareba sei urovedza muviri uhwo hunokosha zvakare kupisa makori . Kana uchitora nguva refu, iyo yakawanda inokonzera kupisa asi, zvakare, izvo hazvirevi kuti basa rose rinofanira kugara kweawa kana kupfuura. Kuwedzera kwako kunowanzotarisa kuti unoita nguva yakareba zvakadai sei, somuenzaniso, kana uri kuita kudzidzisa kwakadzika kwekuvhara kwemazuva , basa rako richava rakfupika apo kuenzanisa kushanda kwakasimba kunokubvumira simba rakakwana kuti uite basa kwenguva refu.
Ndinofanira kushanda mu ' mafuta anokisa nzvimbo ' kuti apise mafuta akawanda here?
Kunyange zvazvo chiri chokwadi kuti kushandisa muviri wakadzika (kazhinji 60-70% yepamusoro-kati yemwoyo wako ) unoshandisa mafuta akawanda kuti upise muviri wako, hazvirevi kuti uri kupisa mafuta akawanda. Zvinonyanya kukosha kutarisa pamusoro pekushandisa mari yakawanda kana iwe uchida kurasikirwa nemafuta. Kutevedzera purogiramu yakaenzana ye cardio , simba yekudzidzisa , uye kudya kwakanaka kuchakubatsira iwe kugadzira kukanganisa kwekoriori iwe unoda kurasikirwa nemafuta.
Ndingaita sei kuti ndipise mafuta nemoto unoita muviri ?
Cardio ndeimwe yenzira dzakanakisa dzekupisa mamwe makorikori mune imwe yakawa swoop, zvichiita kuti zvive chinhu chinokosha kana chinangwa chenyu kukanganisa mafuta. Mune makirogiramu mangani aunopisa anoenderana nebasa racho, zvakaoma sei kushanda uye hutano hwako, pakati pezvimwe zvinhu.
Sezvambotaurwa pamusoro apa, hapana imwe miviri ye cardio inokubatsira kupisa mafuta akawanda, asi mamwe mabasa anoita kuti mwoyo wako uwedzere kukurumidza kupfuura vamwe. Imwe nzira yekuwedzera yako calori kutsva ndeyekusarudza:
- Kudzidzira nemigumisiro - Impact maitiro , kufamba kana kufamba kweaerobics zvinowanzoita kuti mwoyo wako uwedzere nokukurumidza kupfuura pasina-mafambiro ekuita sekushambira kana mabhasikoro.
- Kushanda kwekuita muviri : Kukurudzira maitiro akadai sekumhanya, kusvetuka tambo kana kukwidza jacks zvinoita kuti mwoyo wako uwedzere nekukurumidza kupfuura kuderera kwepakati. Semuenzaniso, 150-lb munhu anogona kupisa anenge 170 makorikori achifamba pa4 mph kwemaminitsi makumi matatu, kana kuti 272 makorikiti anosvika pa5 mph panguva imwecheteyo yenguva.
- Zvose muviri wekuita muviri : Kushandisa zvose zvepamusoro uye zvakaderera, sekupfuura kwemakomo, zvinowanzoita kuti mwoyo uwedzere nokukurumidza, uchikuita kuti upise makoriki akawanda munguva shoma.
Calorie-Burning Cardio Workout Mazano
- High Intensity Aerobic Interval Workout (HIIT)
- Chikamu Kudzidzisa kune Vatangi
- Low Impact Cardio Blast
- Cardio Medley Workout
Ndingatsva sei mafuta nesimba ?
Kunyange zvazvo cardio inowanzopisa makoriki akawanda kupfuura kudzidzisa simba, kusimudza zvisikwa zvakare kunokosha pakupisa mafuta . Kudzidzisa Kukura Kwemahombekombe Paul Rogers anoti munyaya yake, " Burning Fat With Weight Training ", "Weight Training, iyo inogadzirwa mukati megurogiramu yakakodzera, ichavaka musimba, kushandisa mamwe mafuta sechinhu chemazuva panguva yekudzidziswa uremu, uye zvakare kupisa mamwe mafuta mu nguva mushure mekurevedza muviri apo simba rako remasabolism rinowedzera, zvichida kwemaawa akawanda. "
Dzimwe nzira dzekuwedzera mafuta ako kupisa:
- Sarudza Mafungiro Emakumbo - Mafunguro anosanganisira boka rimwe remasumbu (semuenzaniso, squats , mapapu , kuparara uye triceps dips ) dzinobatsira iwe kusimudza huremu huzhinji uye kupisa makoriki akawanda uchidzidzisa muviri nenzira inoshanda.
- Simbisa Zviremera Zvikuru - Kana uri wekutanga, unofanirwa kushanda nenzira yako kusvika kune zviremera zvinorema kwenguva. Kana imwe muviri wako wakagadzirira kuwedzera, kusimudza simba rakaremara muviri wako kuchinja nekugadzira zvakanyanya mishonga mutsvuku kuti uite mutoro uyu.
- Edza Kurovedzwa Kwemakwikwi - Kudzidzira maitiro inzira yakanaka yekupisa mamwe makoriyori nekubatanidza kukwirira kwepamusoro cardio pamwechete nesimba rekudzidzira maitiro. Iwe unoramba uchida mwoyo wako uchikwira nekufamba kubva pane imwe miviri kuenda kune imwe uine zvishoma kana kuti usingazorori paunenge uchitarisa zvose ma cardio nesimba mune imwecheteyo yekudzidzira .
Calorie-Burning Strength Workout Mazano
- Basic Cardio / Strength Circuit
- Total Body Strength Circuit
- Fat Burning Circle Workout
- Outdoor Circuit