Zvose maererano nehuwandu
Chinhu chikuru pamusoro pekuita muviri ndeyekuti chimwe chezvinhu zvinonyanya kukosha zvaunogona kuita kana uchida kupisa mafuta akawanda . Mashoko akaipa here? Hakuna 'magic' basa raizoita kuti zviitike usiku hwose.
Izvozvo hazvirevi kuti iwe haugoni kukurumidzira mafuta kupisa uye imwe nzira yekuita nayo ndeiyi: Shanda pane zvakakwirira . Zvinoda kupedza nguva munzvimbo umo okisijeni inoshaya uye kusagadzikana yakawanda, asi mutengo iine simba rakasimba, rinopisa rine mafuta mashoma uye mamwe musimba. Tsvaga pamusoro pekunakisa mafuta kupisa maitiro uye kuti vanogona sei kukubatsira iwe kurasikirwa namafuta zvakanaka.
Kudzidzisa Kuvharidza Kwekudzivirira
Zvinorevei: Chirongwa chekudzidziswa kwemazuva apo iwe unoshandura nguva shomanana, yakasimba (kana anaerobic ) maitiro (semuenzaniso, zvose kunze kweprints) pamwe nekufamba kwenguva.
Chikonzero nei inoshanda: Zvidzidzo zvinoratidza kuti HIIT inokonzera kushandiswa kwemagetsi kunowedzera kukanganisa kwemafuta mumuviri, zvichiita kuti kushandiswa kwakanyanya kwemafuta sehuni, huwandu hwekoriori hukuru uye huwandu hwekoriori huchapiswa mushure mekudzidzira .
Ndiani ndeye: Experienced exercisers anokwanisa kubata dambudziko. Nevatangi vekutanga: Edza kudzidziswa kwemazuva ekutanga uye zvishoma nezvishoma shandisa nzira yako kusvika kuHIIT kudzidziswa.
HIIT Workouts uye Resources:
Kusimudza Weights
Zvinorevei: Basa rokushandisa kushandura (muviri wako, zviyereso, mishonga, nezvimwewo) zvinopesana nemisungo nemaitiro anogadzirirwa kuwedzera simba , musimba, uye kutsungirira.
Chikonzero nei inoshanda: Kusimudza zvigadzirwa zvinowedzera simba remuviri wekugadzirisa mafuta uye kuishandisa simba rekuwedzera uye kuwedzera koriyori kupiswa mushure mekunge iwe wakashanda . Kuti uwane mikana yakawanda kwazvo inopisa mafuta, iva nechokwadi chokuti iwe unokwidza kukwana kwakakwana kunetsa uye kuwandisa misungo yako. Zvimwe pamusoro pokusarudza zviyero zvako .
Ndiani ndeye: Munhu wose anosanganisira vakwegura, vanotangisa , vechidiki uye kuwandisa kwepamusoro kana kupfuvura zvakanyanya .
Simba Rokudzidzisa Kubatsira uye Zvigadzirwa:
Circuit Training
Izvo zvinoreva : Kudzidzira kwekufambisa kunosanganisira kuita zvidzidzo zvemaitiro (simba, cardio kana maviri), rimwe pashure peimwe, risina zororo pakati.
Chikonzero nei inoshanda : Safanana nekudzidziswa kwemazuva ekudzidzira, kufambisa kwekukurumidza kwebasa iri kunoita kuti mwoyo uwedzere kuwedzera, zvichikuita kuti uwedzere maroriki uye kushandisa mafuta zvakanyatsonaka kuti upise muviri wako. Izvo zvinoita kuti zvive nehutachiona, zvichikubvumira kuti uwedzere maoriri akawanda kwemaawa mushure mekuita basa rako.
Ndiani ndeye : Munhu wose. Vangangotanga vanogona kutanga nehutano hwekushanda hwekufambira uye zvishoma nezvishoma vanoita nzira yavo kusvika kune mamwe maitiro epamusoro.
Basa Rokushanda uye Nhare
Anaerobic Exercises
Zvinodaro : Anaerobic maitiro , anofamba akaitwa zvakanyanya zvakasimba, kazhinji anowanzoita zvinhu zvakataurwa pamusoro apa, asi unogonawo kuzviisa mune chero cardio workout kuti uwedzere mafuta ako nekoriori kupisa. Tanga nekushanda nesimba rakaenzana uye uise masevhisi 30-60 eanaerobic (eg, burpees , squat jumps , etc.) mushure maminitsi 4-5.
Chikonzero nei inoshanda : Sezvimwe mune zvimwe zvinotaurwa, kushanda kwakasimba kunokonzera kusunungurwa kwemafuta anouraya hormone (kunyanya kukura hormone), kuwedzera kukwanisa kwemuviri kuwana uye kushandisa mafuta uye kuwedzera pashure pekutsvaga.
Ndiani ndeye : Experienced exercisers akagadzirira dambudziko.
Anaerobic Exercise Resources
The Table Push
Zvazviri: Basa iri haringatokubvumiri kuputsa jira, asi ndiro rakaoma pane zvose: Mushure mekunge makadya zvakakwana kugutsikana (kwete kusungirirwa), isa maoko ako patafura uye, mune imwe chete yakajeka kufamba, shingairira kure zvakakwana zvokuti hamugoni kusvika pachitanda chako.
Chikonzero nei inoshanda: Zvose basa munyika hazvizopisi chero mafuta kana iwe ukapedzisa kudya mamwe makoriri kupfuura iwe uchipisa. Kuita muviri kunobatsira kukanganiswa kwekoriori kunodiwa kurasikirwa kwemafuta, asi iwe unogona kushandura nyore nyore basa iroro rose nechingwa chimwe chete. Kudzora kudya kwako kunoita kuti basa rakaoma iroro rive rakakosha.
Ndiani ndeye: Ani nani anoda kurasikirwa nemafuta.
Zvokudya Zvishoma
Sources:
Alcaraz PE, Sánchez-Lorente J, Blazevich AJ. Kuita muviri uye mapepa emwoyo kunopinda mukutambudzika kukuru kwekudzivirira kushanda kwedunhu kudzidzisa kushandiswa kwesimba rekudzidzisa simba. J Strength Cond Res. 2008 May; 22 (3): 667-71.
Bea J, Cussler E, Going S, et al. Kuramba Kudzidzira Kunofanotaura Kudarika Kwemakore Matanhatu Matongerwo Enyika Maitiro Evanhukadzi Postmenopausal. Med Sci Sports Exerc. 2010 July; 42 (7): 1286-1295.
Mwarifrey RJ, Madgwick Z, Whyte GP. Kuita-kunokonzerwa kukura kwehomoni inopinda mumatambi. Mitambo Yemutambo. 2003; 33 (8): 599-613.
Haltom R, Kraemer R, Sloan R, et al. Dunhu rekudzivirira kuyerwa nemigumisiro yaro pamusana pekuwedzerwa kwekuwedzera kwekushandisa kwekushandisa oxygen. Med Sci Sports Exerc. 1999 Nov; 31 (11): 1613-8.
Kravitz L, Herrera L. Hongu! Iwe Unopisa Fat Panguva Yokurwisa Kuedza Kudzidzira. IDEA Fitness Journal, 6 (4), 17-19.
Tremblay A, Simoneau JA, Bouchard C. Zvinokonzerwa nokurovedza muviri mukati memafuta emumuviri uye maronda emusana metabolism. Metabolism. 1994 Jul; 43 (7): 814-8.