Nzira Yokubvisa Mafuta Akakanganiswa
Simba rekudzidzisa rine zvinhu zvakawanda zvakakura zvinowedzera iyo - simba rakawedzerwa, humwe hutundu uye humiro hwemuviri, hutano hwakanaka uye huwandu hwemapfupa uye hunobudirira hunoita mabasa ose evanhu. Asi ngative vakatendeseka, isu tose tinoda aerobic kana cardio kudzidziswa zvakare. Iine zvigaro zvayo zvinokosha zvinobatsira zvinosanganisira kushanda kwakakwana, magetsi elastic, kuwedzera mwoyo uye mapapu basa uye kuderera kwemuviri wepabonde kutumidza zvishoma zvikomborero.
Kusimudza zvisikwa zvinogona kutisvitsa nyore nyore kupinda munzvimbo yepamusoro-miviri yepamusoro yepamusoro pane 75 muzana basa rinodiwa kuti uwane hurumende yekare (ona Chikamu 1), asi inongova pfupi pfupi. Izvi hazvirevi, zvinogadzirisa-mamiriro ekushingaira uye hazviwanzo kupisa simba rakawanda sekumhanya kwakanaka pane zvinyorwa zvepamusoro, kumhanyira kana mumugero wemugero pamwero wakananga. Semuenzaniso, heino mashandisirwo emagetsi ekuenzanisa kwezviremba nere cardio kweawa imwe yekudzidzira kubva paNAT Nutritional Analysis Tools website. Izvi zvinovakirwa izvi pane 150-pound munhu (pasi pe70 kilogram).
- Inomhanya pamaminitsi masere makiromita (5 min / km) - kupisa 852 makori (kilocalories)
- Kusimudza kusimba, zviremera, zvipfeko zvisina kusununguka kana mashizha - kupisa 409 makori (kilocalories)
Nhamba idzi dzinogara dzichibuda dzakapoteredzana nemamwe mazita ekuremekedzwa magetsi. Kutsigirwa aerobics nguva dzose kunopedza simba rinopfuura simba kupfuura kudzidzisa kuwedzera muenzanisi yakafanana.
Iwe unogona kuona kubva apa nei zvikamu zvemadiodio zvakakosha pakurasikirwa kwemafuta.
Ndinofanira Kurovedza Kusati Ndatora Zvokudya Zvokudya Zvimwe Zvokudya Zvimwe Zvokudya Here?
Mhinduro ndeyokuti 'kwete', nokuti kunyange zvazvo iwe uchatsva mafuta akawanda musina chinhu chisina chinhu, pakupedzisira izvi zvingangoita zvishoma pamusana pokuti simba rako rinowedzera uye rinoshandiswa uye kushandiswa kwemagetsi kunowedzera kunze, kupfuura kana kudarika, pamusoro pemawa 24 .
Zvinonyanya kukosha ndeye simba rako rose rinowedzera uye rinoshandiswa, kureva, kuti unodya zvakadini uye kuti unoita zvakadini uye unofambisa.
Nzira Yakanakisisa Yokurasikirwa Kwemafuta
Heino chidimbu chezvinhu zvatakawana kusvika ikozvino.
Wedzera musisipo nokurema kurairirwa. Misi yakawanda inobatsira kupisa simba rakawanda pazororo, kunyange kana zvishoma. Izvi zvinonzi kuregererwa kwemaitiro emagetsi emuviri kana RMR. Misi yakanyanya ichapisawo mafuta akawanda muchikamu chinoshanda, iyo inoshandisa mafungiro emagetsi kana uchida, kana AMR, saka kuva nemisumbu yakawanda zvechokwadi kuchabatsira kupisa simba uye mafuta.
Simbisa zviremu zvakakura. Iko kushanda kwekuyera kunofanira kunge kwakasimba, uye nhamba yekudzokorora yakachengetwa kusvika pasi kusvika kumapapiro ekukwirira kweyero pakati pe8 ne12 RM. Kuti akuyeuchidze iwe, RM ndiyo yekudzokorora kukuru, iyo inoreva kurema kwese iwe unogona kusimudzira nokuda kwechiverengero ichi chekare kuneta. Iyo 8-12 iri mukati mehutano hunofanira kupa simba uye kukura kwemisimba kukura.
Kana iwe uchienda kumusoro kune izvi, taura zvinyorwa zvishanu kusvika kune makumi maviri kune zvakagadzirirwa, kana kupfuura, uri kupinda munzvimbo iyo iwe ungangodaro uri nani pane kuita cardio nekuda kwekudzoka kushanda, simba rinopisa, zviri nani kupedza kufamba, bhasikoro, kuenda kana kutamba. Pakawanda iyo yekudzokorora iwe haugoni kuvaka musuru hwakawanda, saka zvakakwirira-kudzokorora kurovedzwa nezviremba zvine zvishoma zvishoma kunze kwekuti iwe uite chaiyo yakawanda.
Ita maitiro anerobic. Tichifunga nezvehuwandu hwemhepo yaungashandisa muawa yega yega yega yehupenzi, weights kana cardio, unofanirwa kuita mamwe maitiro aerobic kana cardio kuti upise mafuta.
Edza high-intensity cardio. Kunyanya-kuwedzeresa muviri, kunyange kana muchinguva chiduku, kunogona kukonzera metabolism uye kuwana mafuta akadaro akabatanidzwa mushure mekushandisa nguva. Ita zvakasimba zvakasimba zvakare, asi usapfuure, nokuti kupisa mafuta iyo inogara kwenguva refu uye iwe haudi kuwana 'kupiswa'. Chikwata chemuitiro wekuita basa chakadai sechimiro chakasimba chechikwata chinogona kuenzanisa ichi chinodiwa. Muchikwata chekutenderera mberi kweboka, iwe unogona kukurumidza kusvika pakakwirira zvakanyanya uye zvishoma nezvishoma kana uchida.
Weights uye Cardio Circuit Training Programs
Kubatanidza weights uye cardio mumusangano wekuvharana kwepakati uyewo inzira yakanakisisa yemafuta anopisa. Zviruwa zvemasero zvakatevedzana nepfungwa yekubatanidza kumusoro uye pasi-yakasimba masero uye cardio mudunhu. Iyi pfungwa haisi itsva, asi izvo zvandakagadzira zvinoshandisa zvigadzirwa zvekutanga uye zviri nyore kutevera.
Nhanho yakanaka neBelly Fat Blues.
---> Onawo Chikamu 1.
References
Owen O. Kudzorera mishonga yemagetsi yevarume nevakadzi. Mayo Clin Proc 1988; 63: 503-510.
LaForgia J, Withers RT, Gore CJ. Migumisiro yekushanda nesimba uye kwenguva yakawanda pahuwandu hwekushandisa-kushandiswa kwekushandisa oxygen. J. Mitambo Sci. 2006 Dec; 24 (12): 1247-64.