Vakomana, inguva yekubvisa doro rako doro here? Ko chiuno chako chinowedzera kupfuura chekutonga kwako here? Kana mhinduro iri hongu, hausi wega. Varume vanowanzorema mukatikati yavo uye kuedza kutsvaga nzira yakanakisisa yokubvisa mafuta emuviri kunogona kuva kwakaoma nekuti nyanzvi dzinowanzosawirirana.Sezvaunogona kutarisira, chirongwa chakanakisisa chekudzikisa dumbu rako chinosanganisira kudya uye kurovedza muviri.
Asi izvo zvisingatarisiri ndezvokuti purogiramu yako inotanga nerwendo kuenda kuchiremba wako.
Sei Uchibvisa Bheri Dzafu?
Kana iwe uri kunyanya kuwandisa, kuderedza uwandu hwehutano hwako hwemuviri pamwe unofunga zvakanaka. Asi dumbu rakakora rinofanirwa kunyatsotarisirwa. Kutsvakurudza kwakaratidza kuti kubata mafuta emimba kunogona kunyanya kuoma kuhutano hwako. Ongororo dzakawanda dzekutsvakurudza dzakaratidza kushamwaridzana pakati pekuwedzera kwechiuno chakasvibiswa uye dambudziko rakakwirira rechirwere chemoyo nemamwe mamiriro ezvinhu, kusanganisira mararamiro emishonga uye chirwere cheshuga cheshuga.
Saka zvakakura zvakakura zvakadini? Kana iwe ukayera dumbu rako riri pamusoro pehuponi dzako uye chiyero chako chinopfuura masendimita makumi maviri (35 masendimita madzimai) iwe uri pane ngozi yakawedzerwa kune mamwe maitiro, maererano neNational Institutes of Health. Imwe yedzidzo yakaratidza kuti zviyero zvechiuno zvakadzika semasentimita makumi matatu muvarume uye masendimita makumi mana emadzimai zvinogona kushandiswa kubatsira kubatsira vanhu vari pangozi yezvirwere zvemoyo.
Funga kuti uri kure nehombodo kana iwe usisiri kupisa simba? Funga futi! Kunyangwe kana BMI yako yakajairika, zvimwe zvidzidzo zvichiri kuratidza kuti kuchengetedza kuwedzera kwakakura mukati memakumbo ako kunogona kuoma, kunyanya patinenge takura. Kuongororwa kwevanhu vanopfuura 100 000 varume nevakadzi vane makore makumi mashanu uye kupfuura vakaratidza kuti pasinei neBMI, chiuno chakakwirira chakasvibiswa chakanga chakabatanidzwa nehuwandu hwekufa muvanhu vakuru.
Zvechokwadi, chiuno chako chechiuno chinongova chiyero chimwe chete icho chiremba wako achashandisa kana uchitarisa ngozi yako yose yehutano hwakasiyana. Asi kana iwe nachiremba wako musarudza kuti mafuta emuviri anokuisa iwe pangozi yepamusoro yehutano hwemwoyo kana kunyange rufu, saka zvinogona kukurudzira iwe kuti ubvise maronda ako.
Nzira Dzakanakisisa Dzokuderedza Bheri Mafuta: Zvokudya vs. Kuvhima
Saka ndeipi nzira yakanakisisa yekuderedza dumbu iro? Hazvishamisi kuti sarudzo inoda kunyatsoteerera kune zvose zvekudya uye zvekurovedza muviri. Asi chii chinonyanya kukosha?
Tsvakurudzo dzinoverengeka dzichangobva kuitika dzinoratidza kuti kurovedza muviri kunotora basa rinokosha pakuchengetedza dumbu rakaonda. Chimwe chidzidzo chakacherechedza chiitiko cheerobhiki sechinhu chinokosha. Vatsvakurudzi vakaona kuti varume vaiva nehupamhi hwehutano hwemwoyo (hunonziwo aerobic fitness) vainyanya kuva nezvikamu zvepakati, kunyange dai varume ivavo vakanga vava kunyanya kuwandisa.
Asi, hongu, izvozvo hazvirevi kuti iwe unofanira kushandisa zvekurovedza muviri sechikonzero chokuregeredza kudya kwako. Iwe haugoni kudya chero chaunoda uye uchiri kutarisira kubvisa nguva yako. Bhuku rekunyora uye mafuta-kurasikirwa nyanzvi Tom Venuto anoti chimwe chezvinhu zvakajairika zvekushanda zvakaitwa nevarume ndekuregeredza ukama hunokosha pakati pezvokudya uye zvekuita zvekuita mukutora zvido zvekurasika.
Coach Calorie wa Tony Schober anobvumirana. Anoti kudya kunovaka muviri kunokosha uye kuti vanhu vanoda kurasa mafuta emimba vanofanira kudya mapuroteni akawanda . Bhuku reTom Venuto, Burn the Fat, Ipai Mushonga , inopa mutungamiri unobatsira mukugadzira chirongwa chekudya zvakagadzirwa nemunhu zvakakosha mumaprotheni uye azere necarbs ane utano uye mafuta anokosha kusvika kuhutano hwakanaka.
Iyo Yakanakisa Kuedza Kudzidzira Kubvisa Zvaunoda
Mudzidzisi wehutano muNew York Matt Griffin anoshanda pane zvekurovedza uko vanhu vakawanda vari varume. Anoti kuwana muviri wakaonda kunoda kuwirirana kwepfungwa yekudzidzira nekusimudza zvisikwa. "Kusanganiswa kwekurevedza muviri uye cardio inochengetedza muviri kufungidzira uye kugadzirisa matambudziko ari kuiswa pairi." Griffin naSchober vose vanotaura kuti kudzidzisa kwemazuva ekudzidzira (HIIT) kunonyanya kushandiswa kupisa mafuta uye kutarisa chirwere.
Saka izvi zvinoreva here kuti iwe unofanirwa kuregeredza mazita aya anodiwa mumimba? Kwete chaizvo, anodaro Griffin. "Kuwana abs huru hakusi kungoita boka reti" sit ups ". Anoti kudzidziswa pamuviri kunofanira kuita muviri wose. Anokurudzira maitiro ekudzidzira kune vashandi vake. "Dzidzo huru inosanganisira kufamba kwemuviri wose kunonyanya kukosha muupenyu hwezuva nezuva," anodaro. Anonyatsoda Pilates neGyrotonic kudzidzisa varume vanoda kuve vasina kunyora.
Kana iwe usingakwanisi kuita zvekurovedza muviri, kune zvimwe zviratidzo zvinogona kubatsira kuderedza mimba yako uye mazhinji awo anogona kuitwa kumba. "Zvirongwa zveplanji inzira inobatsira yekusimbisa matese ose ari mukati mako," anodaro mutambi wechikwata Brian Martin, CSCS. Martin akarovedza vatambi vakawanda vemupro uye anotaura kuti "plandi inobata miviri yakawanda panguva imwe chete.
Iye zvino, Martin anoshandisa chigadzirwa chinonzi Stealth Core Trainer nevatengi vake. Iyo plank-based ab trainer inoshandisa mudziyo nemitambo yefoni yefoni kubasa rakaoma kubasa. Bhokisi risina kukodzera rinoisa muviri wako munzvimbo isina kugadzikana iyo inoshandiswa kuti ifike kune zvinangwa uye zvikamu. Haisi kungoita mitambo yekutarisa pfungwa yako kubvisa basa, asi kugadzikana kunoda kuwedzerwa pfungwa mumutambo kunobatsira kuvhura pfungwa yakasimba.
Neye kana kunze kwekudzidzisa Stealth, munhu wose anogona kutanga purogiramu yeplanji kumba. "Mapuranga anogona kuitwa zuva rega rega," anodaro Martin, "nokuti chinangwa chinowedzera nokukurumidza." Tinokurudzira kutanga nemaminitsi makumi matatu ekutanga kwevashandi uye kushanda nzira yako kusvika pamaminitsi matatu pazuva. Kuti zvive zvakanaka, zvisinei, anoti vanhu vanofanira achiri kuita muviri wakakwana kushanda kwemaminitsi makumi matatu nemasere evhiki 3-5 pavhiki pamwe chete neurongwa hwakanaka hwekudya. "
Griffin anobvumirana, achisimbisa kukosha kwepurogiramu yakazara yekuderedza uremu uye kubvisa kuberepa mafuta. Hazvisi zvekudya chete kana kungoita zvekurovedza. Kuchengeta mawere ako kunogona kukanganisa upenyu hwako hurefu. Tora nguva yekutaura nachiremba wako, uye ugoita chirongwa cheupenyu hwese chekudya kwakanaka uye chiito chekuita muviri kuti uve wakasimba uye ugare wakaenzana noupenyu.
> Sources:
> Alan J. Flint, Kathryn M. Rexrode, Frank B. Hu, Robert J. Glynn, Hervé Caspard, JoAnn E. Manson, Walter C. Willett, Eric B. Rimm. "Muviri mashizha index, mawere circumference, uye mungozi yehosha yeconary heart: A vanotarisira kudzidza pakati pevarume nevakadzi." Kuwedzera kwekutsvakurudza nekutsvakurudza kwekuchikoro muna July 2010.
> Eric J. Jacobs, PhD; et al. "Chiuno Chisungo uye Yose-Chikonzero Kufa muGuru Guru reAmerica." JAMA Internal Medicine August 2010.
> Mayo, Melissa J. Grantham, Justin R. Balasekaran, Govindasamy. "Kuita-Kuita Kuda Kurasikirwa Kwemafupa Kunotapudza Mazimbwe Emafupa." Mishonga & Science mune zveMutambo & Kuvhima February 2003.
> Rosane Ness-Abramof, MD, Caroline M. Apovian, "Chimiro Chekuverenga Kusarudzwa muKuita Kwemishonga." Zvokudya zvinovaka muviri muChitical Practice August > 2008.
> Wong, Suzy L.Katzmarzyk, Peter T. Nichaman, Milton Z. Chechi, Timothy S Blair, Steven N Ross, Robert. "Cardiorespiratory Fitness inobatanidzwa neAngdom Abdominal Fat Independent yeMuviri Mass Index." Mishonga & Science mune zveMutambo & Kuvhidzira February 2004.