Zvingava zvandinoda kukuudza kuti pakati pezvizhinji zvekubatsira , Pilates ndiyo yakanakisa mafuta inopisa muviri munyika, uye zvose zvaunofanira kuita ndeyePirates uye iwe uchava muduku kana pasinei. Icho hachisi chaicho. Pilates inogona kubatsira zvikuru sechikamu chemafuta akawanda anopisa chirongwa chekuita basa, asi zvimwe zvishoma zvinogadziriswa zvinofanira kuva panzvimbo yekugadzirisa zvakakwana.
Mafuta akawanda ekutsvaira kwekudya kunotsamira sei kuti simba rinotora ripi kuti riite. Isu tinowana simba redu kubva kune zvokudya zvekudya. Kana tine makoriki asina kupiswa mukugadzirisa muviri kana nehupenyu hutano, tinoaachengeta sehupfu. Kana kushanda kwako kuchida mamwe makoriri kupfuura zvawakatora, muviri wako uchatsva mafuta kuti ubatsire kupedza kwako.
Fat Burning uye Pilates
Kune nzira dzekuwedzera mafuta ekupisa zvinogona kuitika zvePilates workout. Kuwedzera kukurumidza kwaunoita chiitiko, uwandu hwekuoma kwezviito, uye urefu hwekuvhara muviri zvose zvinopisa makoriki akawanda uye zvinokuswededza pedo kune mafuta ekupisa moto . Dzidza zvakawanda pamusoro pekugadzirisa maPirates maitiro ekurasikirwa kwekureruka :
Kurasikirwa kwemahombekedzo Kuita mazano okuti: Strength uye Cardio
Maererano neAmerican College of Sports Medicine (ACM), maminitsi 150 kusvika ku 250 pavhiki yehuwandu hwemashandiro emitambo ichasimudzira kushaya kurasikirwa. Kumuvirira kurasikirwa kwekurema kunowanikwa mumaminitsi anopfuura 250 pavhiki.
Izvozvo zvinogona kuva 4 kusvika ku5 Pilates masangano kwevhiki. Zvisinei, zvirongwa izvi zvinotofanira kunge zvakasununguka kuti zvikwanise kusangana nesimba raunoda nokuda kwemafuta akawanda .
Mhinduro yakanakisisa ndeyokuita musanganiswa we cardio uye simba uye kugadzirisa kudzidzisa mukati vhiki yako yose. Kubatana ikoko kunozivikanwa kuti ndiyo yakanakisisa mukusimudzira kufanana kwehutano uye kurasikirwa kwekutema.
Pilates ndiyo inonyoresa kukura kudzidzisa / kushandura chikamu chepurogiramu. Uye Pilates yakanaka kune iyo.
The Aerobic Workout
Usatyisidzirwa nepfungwa yekuwedzera aerobic (cardio) kudzidzira purogiramu yako yekuita basa . Iwe unogona kutanga nemhando dzose dzebasa rinoita kuti mwoyo wako uwedzere kutora kwenguva yakareba. Iwe unogona kutanga nepurogiramu yekufamba, kutamba, kutamba, kushambira kana imwe nhamba yemamwe mabasa anofadza. Kana usinganzwisisi kuti chii chinonzi cardio muviri kana kuti unofanira kutanga sei, verenga zvakawanda pamusoro peiyo cardio .
Saka unoda cardio yakawanda sei? Nzira dzekuita basa kwevanhu vekuAmerica dzinoti maawa maviri pavhiki yekunyatsoongorora aerobic (cardio) maitiro kana 1.25 maawa e-high-intensity cardio. Dzidza zvakawanda pamusoro pekubatanidza Pilates uye cardio training:
Cross Kudzidziswa naPilates
Pilates uye Interval Training
Tanga kuPilates
Muenzaniso wekutsva kupisa chirongwa chirongwa chinotsanangurwa pasi apa chichakupa maawa maviri e-cardio ine mwero uye zvishoma kwemaawa maviri ekusimbisa simba . Izvozvo zvichakuisa muhomwe yekurasikirwa kwenzvimbo yemaminitsi makumi maviri nemakumi mashanu pavhiki yekuita muviri unonyoreswa sezvakakurudzirwa neAACM (ona peji 1). Zvechokwadi, unogona kusanganisa uye kuenzanisa sezvakakodzera muviri wako uye purogiramu, uye kuwedzerwa kutsva zvakakodzera.
Muenzaniso weFat Burning Practice Programme
Zuva 1: Pilates 40 - 60 min, cardio 30 min
Zuva 2: Cardio 30 min
Zuva 3: Pilates 40 - 60 min
Zuva 4: Cardio 30 min
Zuva 5: Cardio 30 min
Zuva 6: Pilates 40 - 60 min, Cardio 30 min
Zuva re7: Zuva rezororo kana kuti rongorore zuva rakakosha
Tanga kuPilates
Tsvaka Pilates Workout Routines
Ramba Uchirovedza
Kudya uye Kuora Kwekurema
Nyaya ine chokuita nekurovedza muviri uye kupisa kwemafuta hakuzove yakakwana pasina kureva imwe hafu yemafuta inopisa equation: chii chaunodya. Kudya uye kurovedza muviri kunoenda pamwechete kukurudzira kurasikirwa kwemazivo - mushure mezvose, unogona kuita zvose cardio nemapirates munyika uye usambofa uchingorasikirwa chero uremu kana iwe uchidya zvose zvekare.
Pano pane zvimwe zvinhu zvingabatsira nechinzvimbo chekudya chekureruka kweprojekti yako:
Upenyu Hwemutano Weight Loss
Fat Burning Pilates DVDs
Kunewo maPirates DVDs anotarisa mafuta ekupisa. Ivowo, kazhinji vanobatanidza cardio uye Pilates basa .
Enzanisa Nhamba dzeFat Burning Pilates DVDs
Zano Rakawanda Rokudya Mafuta
- Kupisa Mafuta Nokudzidzisa Kukura
- Kupisa Mafuta neMhanya
- Kupisa Mafuta Nokufamba
- Kupisa Fat ne Yoga
- Kupisa Mafuta neKuedza Kudzidzisa
> Sources :
> ACSM Position Chimirira Chiitiko Chemuviri uye Kurasikirwa Kweutoro, ACSM online.
CDC. Basa rePanyama kune umwe neumwe. https://www.cdc.gov/physicalactivity/basics/adults/index.htm.
> US Dept. yeHutano neHuman Services. Chiitiko Chemuviri Mirayiridzo yevaAmerica. https://health.gov/paguidelines/guidelines/default.aspx.