Maitiro Akarongwa Anotsva Fat Faster Faster

A Tarisa Kukwidziridzwa Kwekudzivirira Kunyanzvi

Chirongwa chako chekushingaira chinosanganisira muviri wakazara, zvinotarisirwa kuita zvekupisa mafuta here? Zvose zvinoshanda zvinokubatsira kuti udzike pasi, asi nechinguva chiduku chekugadzirira iwe unogona kugadzira basa rekuchera mafuta rinonyanya kupisa mukupisa mafuta ekuduru uye kuchenesa masentimita kubva pamakumbo ako, kumusoro uye mabako .

Kudzidzisa Kuvharidza Kwekudzivirira

Kana iwe uri kunyanya kuchinja pamusoro pekuchinja muviri wako, kurasikirwa nemuviri wemafuta, uye kuveza maoko nemakumbo zvakasimba uye kutetwa, unofanirwa kuita nekudzidzira kwekuvhara kwemazuva.

Pros uye coaches vanoriidza HIIT kana kuti "kungodzidzisa nguva." HIIT workouts inotora maminetsi makumi maviri kusvika ku30 kana kupfuura uye inosanganisira kufamba kwomuviri kwakakwana kunopisa makirori uye kusimbisa musimba wako panguva imwe chete.

Sei kubata kwemafuta kunobatsira? Zviri nyore. Zvidzidzo zvishoma ndinoita kuti mwoyo wako uwedzere kukunda kupfuura unofanirwa kuita muviri saka iwe unopisa makoriki akawanda munguva shoma. Uye mashoko akanaka ndeokuti HIIT kushandiswa chaizvoizvo kunoshandisa metabolism yako kuitira kuti iwe upise marori akawanda zuva rose-kunyange kana iwe usingashandisi.

Vatsvakurudzi vakaona kuti vanoita zvekuita vanobatana muhupamhi hwekudzidzira kudzidzira chiitiko chinonzi EPOC, kana kuti kupfurikidza kwemaitiro ekugadzirisa kushandiswa kweakisijeni. Izvozvo zvinoreva kuti mushure mekushanda kwako kwemafuta muviri wako muviri wako unoda humwe okisijeni kuti uite. Somugumisiro, simba rako remasabolism rinowedzera zvishoma uye iwe unopisa makoriki akawanda kwemaawa akawanda mushure mekugovera kwako.

Ramba uchifunga mupfungwa, zvisinei, kuti imwe sendimi yekugadzirira haigone kuchinja muviri wako usiku humwe.

Kunyangwe iwe uchipisa makoriki akawanda ne EPOC, izvo hazvirevi kuti iwe unofanirwa kudya zvakanyanya, shandisa zvishoma kana kupedza zvidzidzo zvishomanana mushure mevhiki. Mukufamba kwenguva, nyaya dzinogadziriswa zvikuru apo iwe uri kuedza kudzikisa pasi. Saka shandisa simba rakanyanya, kupisa-mafuta kunoshanda sechikamu chepurogiramu yakakwana uye yakanyatsokwana kuti uite zvinangwa zvehutano hwako.

Nzira Yokutangira Fat-Burning Workout

Kunyange kufunga kuti zvakanakisisa kushanda kwekupisa mafuta ndezvishoma, hazvisi nyore. Kuti hutano hwako hweHIIT hugadzirise, hunofanira kuva hwakaoma. Izvozvo zvinoreva kuti iwe uri kufema zvakanyanya paunenge uine maitiro uye mishonga yako inogona kupisa zvishoma kudarika zvaunofambisa.

Saka, pane zvinhu zviviri zvaunoda kuziva usati watanga kuita basa rakaoma:

1. Iwe unofanirwa kunge uine utano hwakakwana hwekuita zvekuita nesimba. Kana iwe usina chokwadi, kana iwe uri mutsva yekuita zvekurovedza muviri, kana iwe wakambove nechipatara, tarisa nechiremba wako usati watanga chero hukuru hwekudzidzira.
2. Rongedza kupera kwemahombekiti ekurasikirwa kwekuita basa . Paunotanga HIIT kudzidzira kupisa mafuta, iwe unofanirwa kuchinja basa rimwe chete pavhiki nepamusoro. Sezvo muviri wako hwehutano huri nani, purogiramu mbiri kana zvitatu zvidzidzo pavhiki. Purogiramu yako yekushanda inoshanda ichinyatsobudirira kana iwe ukasika chirongwa chakazara chekuita basa chinosanganisira nguva yekuyambuka nekudzidzira.

Mafuta-Basa Rinopisa

Iwe unogona kutevera iyi sampuro HIIT sechikamu kusvika zvishoma kana iwe unogona kushandisa mamwe mairi mashanu emafuta-kupisa zvidzidzo zvakagadzirwa nenyanzvi dzepamusoro. Iwe unogonawo kuumba iwe pachako zvakasimba kushanda nekudzidzira kuburikidza nekubatanidza maitiro anosimudza mwoyo wako uye unovaka simba.

Iwe unoda kusangana nemasumbu makuru mukati memuviri wako wese. Sarudza maitiro akadai seburpees, jumping jacks, uye kusundira maps kuti upise belly mafuta uye uvandudze simba remuviri. Iyi mienzaniso yekushanda inogona kukubatsira iwe kupisa makorikori:

Kwira matanho ekupisa mafuta (ichi ndicho chimiro chakanaka chaunogona kuita kana iwe uchikwanisa kusvika kune staircase refu-pasi 10 pasi)

• Kushamwaridzana kwemaminitsi matatu kusvika mashanu nekufamba kana kuita jog.
• Simhanya masitepiti kwemaminitsi matatu, kutora matanho rimwe kana maviri panguva.
• Zvose zvine gumi-gumi-siyana kumusoro kwemasitepisi.
• Bata ruvara rwemasvingo kwemasekondi makumi matanhatu.
• Jog zvishoma nezvishoma achikwira masitepisi.
• Dzokorora maviri kusvika katatu.

Kusvitsa zvishoma zvishoma (kana uine paki iri pedyo, iyi ibasa rinofadza kuita kunze):

• Kushamwaridzana kwemaminitsi matatu kusvika mashanu nekufamba kana kuita jog.
• Sprint (shanya nekukurumidza sezvaungagona) kwekota kwemairenda.
• Complete 10 burpees.
• Zvose zvinokwana 10 squat jumps.
• Zvose zvakakwana 10 kumhanya jacks.
• Jog kudzokera kunzvimbo yako yekutanga.
• Dzokorora maviri kusvika katatu.

Tongedza pamusoro pezvinyorwa zvepamusoro (kana iwe uri wekurovedza muviri, edza basa iri pedyo neimba yezvokudya):

• Kushamwaridzana kwemaminitsi matatu kusvika mashanu nekufamba kana kuita jog.
• Wedzerai zvose zviri zviviri nekukurumidza kuitira kuti iwe uri kumhanya zvakaoma kwemaminitsi matatu.
• Bvisa kubva pachitsiko chetsika uye utore zvigadzirwa zvemasero (manomwe kusvika pa10 pounds).
• Yakazara 10 squat presses.
• Kuzadza 10 kufamba kwemapapu nemaoko.
• Complete 10 push-ups.
• Dzokorora maviri kusvika katatu.

Mushure meFat Your Fat-Burning Workout

Chii chinoitika mushure mekunge purogiramu yako yekudzidzira inobata zvakanyanya sekuita sezvinoitika panguva yechikamu. Tevera mazano aya kuti uone kuti iwe unowedzera huwandu hunobisa mafuta:

• Chengetedza mabasa ezuva nezuva kuti uremerwe uremu. Kukwirira kwepakati mukati kunogona kukupfekedza. Asi kana iwe wapedzisa kushandisa nguva yose yezuva pamubhedha, unogona kurasikirwa nemetabolism-kukurisa zvikomborero zvawakashanda nesimba kuti uite. Edza kuchengetedza kusaita basa rinonzi thermogenesis (NEAT) nekugara uchishanda zuva rose. Kupfeka basa rekuita kunogona kukubatsira kuti uone kuti uri kusvika kuhuwandu hwemazuva ega ega uye marori.
• Shandisa zvakasimba kugona kuti urambe uine utano. Mazuva mashure mushure mekudzidzisa kwako kwekuvhara kwemashure, unofanira kufumha. Kudzoka kunokosha kukubatsira kuti urege kukuvara uye kupisa. Asi iwe haufaniri kutora zuva racho zvachose. Sarudza kushanda zvakaoma zvinokurudzira kushanda kwakasimba kuti kukubatsire kupisa mafuta uye makoriyori apo muviri wako unovakazve.
• Idya zvakanaka. Shandisa mafuta ako-kupisa nekugadzira chirongwa chakanaka uye chinokuvadza kuitira kuti muviri wako uve nefuti inofanira kushanda zvakaoma uye kugadzikana.

> Sources:

> McCall,, MS, CSCS P. 7 zvinhu zvekuziva nezvekuwedzera kwedzidzo yekushandiswa kweakisijeni (EPOC). https://www.acefitness.org/blog/5008/7-things-to-know-about-excess-post-exercise-oxygen.

> The National Strength and Conditioning Association. Nyaya inofadza: Basa rekuwedzera kwemaitiro ekushandisa masikirwo emagetsi (EPOC) mukurema kwezvirongwa. https://www.nsca.com/Education/Articles/Hot-Topic-Role-of-EPOC-in-Weight-Loss/.