Wana zvakawanda kubva muupenyu hwako uye kushanda kwako
Kana uri kuedza kukanda uremu , hutsika yako yekutanga ndeyokutsvaga nzira dzekupisa ma-calorie akawanda. Cardio , simba rekudzidzisa uye, zvechokwadi, utano hwakanaka hwekudya-hutsika ndiyo nzira dzinojeka dzekupisa makoriro uye kurasikirwa nemutoro, asi izvo zvausingazivi ndezvokuti muviri wako une nzira dzepachivande dzekupisa makoriro zvakare. Pasi apa iwe uchawana pamusoro pezvivande zvisizvo zvekurasikirwa zvombo uye kuti ungawedzera sei kushanda kwako uye hupenyu hwako hwekurasikirwa uye utano.
1. Kusina-Kuita Basa Rokuita Thermogenesis (NEAT)
Kunyange zvazvo kusina maitiro emishonga thermogenesis inonzwika seimwe nzira inoshamisa inoshandiswa mumagetsi mumuviri, zvinoreva chaizvoizvo zviri nyore chaizvo: Basa rinowanzoitika. Nguva dzose paunomira uye uchifamba, iwe unobatanidzwa mumabasa ekuzvipira uye unoziva chiizve? Iwe uri kupisa makoriro .
Vanhu vanonyanya kufunga nezvekurovedza muviri uye kutaridzika kwepfungwa dzemwoyo nzvimbo dzinokanganwa kuti basa rose rinogona kuva chinhu chikuru chekuita kurasikirwa kwekutema.
Chimbofunga chimwe chidzidzo umo 20 kuzvidzivirira pamabhedha ezvimedu zvakadzidzwa kuti aone kuti mabasa akasiyana akasiyana sei akasiyana-siyana. Muchidzidzo chacho, boka rimwe revadzidzi vakave nemuwandu weBMI wemakumi maviri nemaviri ((akasimba), asi vamwe varume gumi nevakadzi vaiva nehuwandu hweBMI ye 33 (zvishoma nezvishoma). Zvakawanikwa nevatsvakurudzi zvaifadza zvikuru:
- Boka rakapisa rakagara maminitsi 164 zuva rimwe nerimwe zuva rimwe nerimwe kupfuura boka rakaonda.
- Vanhu vakaonda vakanga vakarurama kwemaminitsi 153 kwenguva refu kupfuura vanhu vakaoma.
- Boka rakaonda rakapisa mavhareji e-350 makiriori akawanda zuva rega rega (36 lbs pagore) nekufamba uye kumira zvakanyanya zuva rose.
Kunyange zvazvo hapana boka rakarongedza muviri, boka rakaonda rakapisa mamwe makoriyori bedzi nokufamba-famba kupfuura - pasina sweating inodikanwa.
Kurisa Izvo
Kuti uwedzere maekoriyumu iwe unopisa neAT, iwe unongoda kutenderera zvakanyanya:
- Simuka mukana wose waunowana.
- Famba pose. Nhanho paunenge uri pfoni, shanyira vashandi pamwe chete newe pane kunyora email kana kushandisa pedometer
- Paunenge uri pamisika, ita zvitatu zvishoma usati watenga chinhu.
- Paunenge uvhara motokari, ita sarudzo yakakwana kupoteredza nzvimbo yekupaka usati wapinda muchivako.
- Paunotakura zvinhu zvekudya, uise mabhegi mune rimwe bhegi panguva imwe.
- Kana iwe wakaramba wakagara kwenguva yakareba, shandura nzvimbo, kuchinja kwechigaro chako kana kunyange kuita mamwe maitiro ekugadzirwa kwemaitiro - fambisa maoko ako pamwe chete, kubvumirana newe abs kana kuti pfugama yako glutes.
- Gara pane bhora rekudzidzira uye famba-famba apo iwe uchiona TV kana kushanda pakombiyuta.
Tsvaga dzimwe nzira dzekuwedzera Ivai nekudzidzira muHupenyu hwenyu kana kuva nekugadzira anouya nemuwandu wenyu. Kunyange kungoita basa shomanana zuva roga roga kunogona kuita mutsauko.
Sources:
James A. Levine, Lorraine M. Lanningham-Foster, Shelly K. McCrady, Alisa C. Krizan, Leslie R. Olson, Paul H. Kane, Michael D. Jensen, Matthew M. Clark. "Kusiyana Kwemamwe Mamwe Mukugadziriswa Kwekugadziriswa: Kunogona Kuita Basa Rokunyanyisa Kwevanhu". Sayenzi 28 January 2005: Vol. 307. kwete. 5709, mapeji 584 - 586. 20 Mar. 2007.
2. Wedzerazve Muscle
Isu tose tinoziva musumbu inonyanya kugadzirisa kushanda kupfuura mafuta . Mune FAQ yangu, ingani makoriyumu inoshandiswa nemasumbu? Ndakaona yaive yakapoteredza 5-10 makirogiramu pound rimwe nezuva uye dzimwe nyanzvi, saDen Len Kravitz, inofungidzira kuti iri pedo 12-15 makorikori paundi pound pazuva. Zvingava 10 makorikori kana 15 makorikori, kuwedzera musuru kunogona kuita mutsauko.
Vanhu vakawanda vachawana anenge 2-5 lbs emisumbu kubva pakudzidziswa simba uye imwe pound ichapisa anenge makori 15 pazuva. Ndiyo 30-75 yakawedzera makoriri anopiswa zuva rega rega, inenge 8 lbs pagore.
Kurisa Izvo
- Dzidzisai masumbu ako kanomwe pavhiki .Iyo iwe uri kutarisa kushaya muviri uye kurasikirwa, edza kuwana 2-3 masangano eboka rimwe nerimwe remasumbu uye iva nechokwadi chokuti iwe unotora zuva rimwe kana maviri zvezororo pakati pekushanda kuitira kuti mishonga yako iwanezve . Dzidza zvakawanda pa Weight Training 101
- Dzvinyirira misungo yako . Vanhu vazhinji havaregi kukwana zvakakwana kuti vawedzere maronda avo, izvo zvinodiwa pakuvaka mishonga yakaonda. Sarudza uremu hwaunogona chete KUFANIRA huwandu hwehuwandu hwekudiwa.
- Shandisa Mafungiro Emakwikwi . Simba rinobudirira rinoshandiswa rinosanganisira misumbu yakawanda uye majosi akawanda. Izvi zvinokonzera mafambiro (eg, squats, mapapu, pushups, nezvimwewo) zvinokubvumira kusimudza huremu huzhinji uye kupisa makoriyori akawanda nokuti uri kushandisa masimba makuru emuviri.
- Shandura purogiramu yako . Mutumbi uchagara uchishanda kune zvauri kuita asi iwe unogona kuzvidzivirira uye unoramba uchifambira mberi nekuchinja zvinhu zvakasiyana zvekushanda kwako. Iwe unogona kuita izvi nekuchinja nzira yako yekudzidzira kana nekuchinja maitiro ako, reps, seti uye / kana rudzi rwekumanikidza.
Chero purogiramu kana purogiramu yaunosarudza, shanda zvakaoma uye kunyatsopikisa misungo yako kuti uwane zvakanyanya kubva pakushanda kwako.
Iwe unogona kuwana zvakasiyana-siyana zvekushanda kwepfungwa paBy Workout Center .
3. Pashure-Burn
Imwe nzira yakavanzika yemuviri inopisa makoriyori ndeyeKuita zvekuita Post-Oxygen Consumption (EPOC), kana kuti chii chatinofunga nezvazvo sekushure-kupisa. Apo patinoshandisa muviri, tinoisa muviri mumuviri wehutsinye. Kamwe kubatanidzwa kwatopfuura, miviri yedu inoshandisa makorikiti kuitira kuti muviri udzokere kune unotangira maitiro.
Kungova makirori mangani atinopedza mushure mokuvhiya muviri kwakaoma kupindura asi muhurukuro, Kudzidzira Pashure-Burn: Ongororo Ongororo, vanyori Dr. Len Kravitz naChantal A.
Vella akadzokorora huwandu hwezvidzidzo zvakabatanidzwa pashure pekupisa uye akawana kuti huwandu hwakawanda huri pakati pe30-120 makori matatu emaminitsi 30-60 emotokari (kusanganisira mabhasikoro uye treadmill) pa70% ye VO2 max (inenge 80% yemoyo wako wose muzinga ).
Uye, haisi kungova cardio inobereka mushure mokupisa. Kunyanya-kusimba kudzivirira kudzidzira uye kudzidzira kushandiswa kwepakati (kukurukurwa pasi apa) kunounza zvakare mushure mekupisa zvakare. Migumisiro inogona kusiyanisa maererano nehutano uye rudzi rwemashandiro asi, kazhinji, yakaoma (uye yakapfuura) basa rokuvhima, rinowedzera kupera.
Kurisa Izvo
Interval Training
Nharaunda yekudzidzisa inzira yakanaka yekuwedzera kutsungirira, kupisa makoriki akawanda uye kushanda zvakaoma kunze kwekunge uchishanda basa rose pakushanda kwakasimba. Pfungwa iyi ndeyokushanda zvakaoma kudarika iwe unowanzoita kwenguva pfupi kuti uwedzere muviri wako. Zvadaro iwe zvizere nekudzoka nezororo rezororo kuitira kuti iwe wakagadzirira kuzviita zvakare.
Iwe unogona kuwana tsanangudzo yakanangana nezvenguva yekudzidziswa munyaya yangu, Kudzidziswa Kwekuvhara , uye kushanda kwakatevera kunopa mienzaniso yekushanda kwemazuva emunogona kuedza iwe pachako:
- Kutanga Kupindira Kwekugadzirira
- Zvitsva Zvokutanga - Nhamba 2
- Kupindira Kushanda kweZvipfuura / Zvidzidzo zvakadzama
- Kufamba Nenguva Yokudzidzisa
High-Intensity Exercise
Imwe nzira yekusimudzira koriori yako kutsva ndeyekuedza kukwirira kwekushanda , kana kudzidzira kwakadzika painenge 80% yepamusoro yepamusoro yemoyo wako , iyo yakarurama munzvimbo yako yeaerobic. Mune mamwe mazwi, unoda kuva kunze kwenzvimbo yako yekunyaradza, asi kwete kure kure kuti iwe haugone kubata mweya wako. Izvi ndezveNharaunda 6-7 pane Pakaonekwa Kuwedzerwa Scale . Iwe unogona kuedza kuwedzera imwe yepamusoro yekushanda kwevhiki vhiki uye kutanga nemaminitsi gumi nemakumi gumi nematanhatu pazera iri kana iwe uri wekutanga, zvishoma nezvishoma uchishanda nzira yako kusvika pamaminitsi makumi matatu nemakumi matatu.
Kudzidzira Dunhu uye Kudzidzisa Kwakasimba Kushora
Mimwe miitiro inopa zvakawanda zvekutsva-kupisa ndiko kudzidzira kushandiswa kwemuti uye kudzivirira kumira kudzidzira . Kusimudza zvisikwa uye kuvaka musumbu zvichakubatsira iwe kupisa makorikori, asi kuisa pfungwa pakudzika kwepamusoro-soro kunogona kuwedzera iwe shure kwekupisa, kunyange iwe unofanirwa kunge uine unyanzvi hwokudzidzira usati wanyanya kuwedzera . Kune vanotanga, tanga ne Beginner Strength Workouts kwemavhiki mashomanana vasati vawedzera simba.
Idzidziso huru yekudzivirira kukurira kunosanganisira:
- 8-10 maitiro (semuchina webhenchi , lat pulldown, overhead press , barbell bicep curls, tricep pushdowns, squats, leg legations and leg curls)
- 2-4 setsva ye3-8 reps
- Shandisa zvakakwana uremu zvokuti unogona KUZVISA chete nhamba yaunoda yezvezvepamusoro
- 2-3 maminitsi ezororo pakati pemisasa
Nhungamiro yekudzivirira kushanda kwedunhu ndeyokuti:
- 6-10 maitiro (semuenzaniso, mutsara wemakumbo , bhenikari, mutsindo wegumbo, lat pulldown, bicep curl, shoulder shoulder, triceps pushdown , mutsara wakarurama , mutsara wokuwedzera , uye mugero wakagara)
- 2-3 matunhu, kuita rimwe rega rekuita rimwe rimwe shure kweimwe
- 10-12 reps kushandisa svikiro-rinorema kuitisa muviri umwe neumwe
Kupatsanura Kushanda Kwako
Kuita cardio uye simba panguva imwechete yekudzidzira hazviiti hako kaviri yako shure kwekupisa asi kuparadzanisa kushanda kwako kunogona. Kana purogiramu yako ichibvumira (uye iwe unoda kushanda kanopfuura kamwe kamwe pazuva), unogona kuparadzanisa tsika yako kuitira kuti iwe uri kuita cardio mangwanani uye simba gare gare zuva iroro (kana zvimwewo).
Kudzivirirwa Kunetseka
Zvakakosha kuti ugare wakachengeteka kana uchingowedzera simba kuti urege kudzivirira uye kukuvadza . Shandisa mazano aya kuti uite basa rakachengeteka uye rinobudirira:
- Wedzera kusimba zvishoma nezvishoma. Kana iwe uri wekutanga kana usisashandisi ku-high-intensity cardio workouts, zvishoma nezvishoma kuwedzera kukurumidza kana kukurira / kutamira mberi kwenguva kuitira kuti urege kuidarika.
- Deredza kukwirira kwekushanda. Nyanzvi dzinokurudzira kuti urege kuita zvinopfuura 1-2 mukati kana kuti-high-intensity cardio workouts kwevhiki kuti urege kudzidzira.
- Wedzera dzimwe nguva yakashambidzika. Nokuti kukwirira kwekushanda kwakaoma mumuviri, kunobatsira kuzvipa nguva yakawanda yekudziya nekuita muviri wako kugadzirira kushanda nesimba. Ronga pamusoro pokupedza maminitsi 10 akanaka zvishoma nezvishoma kutora mwoyo wako kuwedzera uye musimba wako hudziya.
- Iva nechokwadi chekuti itonhorera pasi. Kupa muviri wako nguva yekuderera pasi uye kudzoka kubva pakusimba kwepamusoro kushanda kwakakosha kuti ugare wakachengeteka uye kupedza basa rako pamashoko akanaka.
Sources:
Murphy, Emmett naSchwarzkopf, Robert. "Migumisiro yeGadziriro Yakagadzirirwa uye Dunhu Kudzidzisa Kuwedzera Kuwedzera kweKutidzira Kwokushanda Kwokushandisa Oxygen Consumption." The Journal of Strength and Conditioning Research: Vol. 6, Nha. 2, mapeji 88-91. 18 Mar. 2007.
Vella, Chantal A., Kravitz, Len. "Ita Zororo Pashure-Kupisa: Ongororo Yokutsvaga." IDEA Fitness Journal, 1 (5), 42-47. 15 Mar. 2007.
4. Kurema-Kutakura Cardio Workouts
Imwe nzira yekupisa yakawanda makoriyori ndeyekutora mitezo mumabasa anorema-kutakura uye anosanganisira mamwe masvikiti . Mabasa akadai anorema kutakura anosanganisira:
- Kufamba
- Running
- Stairclimbing
- Tennis
- Soccer
- Nhanho-aerobics
- Kickboxing
- Kutamba
- Hiking
Paunenge uine maitiro ekuremedza, simba rekusimudzira rinoshanda pamusoro pako rinoda muviri wako kushanda zvakaoma uye, saka, shandisa simba rakawanda.
Saizvozvowo, zviitiko zvinosanganisira muviri wose (kufanana nenyika yepasi-famba) inowanzopisa makoriki akawanda kupfuura mabasa anoshandisa mashoma mapoka emakumbo (kufanana nebhasikoro kana kuita bicep curl). Nokuda kwezvimwe, tarisa 5 Nzira dzeUkuwedzera Kushanda .
Izvi zvinoreva here kuti maitiro asingabviri-kutakura sekushambira kana mabhasikoro haabatsiri? Kana. Nepo iwe pachako uchinyanya kuderedza makirori mukati memhando dzezviito, kune zvimwe zvingabatsiro - kwete sekudzokorora kudzvinyirira pamapatendi uye kwenguva refu yekushanda nokuti muviri wako unogona kubvumira zviri nani rudzi rwekudzidzisa.
Kuti uite pfungwa dzekushanda, tarisa urongwa urwu hweCardio Workouts kune mazinga ose ekudzidzira.
Sources:
La Forge, Ralph. "Ita Zvose Zvokufungisisa Kurasikirwa Kweutoro." ACE Mashoko Akavimbiswa: August / Svondo 2006. 18 Mar. 2007.
Usanyanyisa Kuzvipira
Iyi yekupedzisira chivande chakavanzika hachisi basa remuviri zvakanyanya sekushanda kwezvaunoita mushure mekuita basa rako. Zvinowanzojairika kudarika zvekuita zvekushanda pasina kunyatsoziva, izvo zvinogona kukanganisa kuedza kwako kuderedza uremu kana iwe usingateereri. Nzira dzakajairika dzatinopfurikidza dzinosanganisira:
- Kudya mamwe makoriyori . Paunotanga kudzidzira, unogona kudya makoriri akawanda kuti usagadzire mari yakawedzerwa yekushandisa . Vamwe vanhu vanozviita nokuti vane nzara uye vamwe nokuti vanonzwa kuti vanogona kuzvipa ivo pachavo nokudya zvavanoda.
- Kuzororazve . Imwe nzira yatinonyanya kukoshesa nayo ndeyokufamba-famba mushure mekunge tapedza basa. Zvakare, ichi chimwe chinhu chaunogona kuita kunze kwekuzviziva.
Kurisa Izvo
Kuti uwane zvakanakisa kubva pakushanda kwako, teerera pane zvaunoita zuva rose ne:
- Kuchengeta bhuku rekudya . Kuchengeta zvokudya zvako uye makoriyumu inzira inoshandiswa yekuita kuti urege kudya zvakawanda kuti uregere kushanda kwako.
- Kuchengeta gwaro rechiito . Iwe unokwanisa kutarisa kushanda kwako uye kufambira mberi apo uchichengetedza kuziva kuti iwe uri kushingaira sei mumazuva aunoshandisa.
Zviri nyore kuti uwane ruzivo nemishonga uye ugokanganwa zvinhu zviduku zvatinogona kuita zuva rega rega richawedzera dambudziko uye, dzimwe nguva, tibatsire kupisa makoriki kuitira kuti tive nekukwanisa kushaya kurasikirwa kwezvinangwa .
Chinokosha ndechokusanganisira kuchinja kuduku pane nguva dzose uye kuwana zvakanyanya zvatinogona kubva munguva yedu nekushanda kwedu.