Short Sprint Intervals Inogona Kubatsira Kurasikirwa Kwemafuro
Kupisa mafuta akawanda pamwe nekuedza kushoma ndiko Kutsvene Girasi yekurasikirwa nekurema, handizvo here? Kunyengedza misoro yakatsvakurudza tsvakurudzo neboka reAustralia paYunivhesiti yeNew South Wales iyo yakavimbisa zvakavanzika zvekupisa mafuta pasina kuedza.
Zvimwe Zvishoma Zvinopisa Kuwedzera Mafuta
Bhuku rekudzidza revakadzi makumi mana makumi mana rakapfuura rakaita maawa masere masere ekufuratira bhasikoro rekuvhimisa, rakatevedzerwa nemasekondi gumi nemaviri ekufambisa bhasikoro mukutenderera kwemaminitsi makumi maviri.
Kuenzanisa, rimwe boka revakadzi rakashandiswa pakuenderera mberi, nguva dzose pamaminitsi makumi mana. Bhuku rakapoteredza rakarashika katatu mafuta akawanda sevamwe vakadzi vaidzidzira pakuramba, nguva dzose. Vakadzi vakaremerwa zvakanyanya pamakumbo nemakumbo pamusoro pevhiki gumi nemashanu dzekudzidza.
Mutungamiri weboka aiva Muongorori Purofesa Steve Boutcher, Mutungamiri weHurumende neExercise Science purogiramu muSchool of Medical Sciences yunivhesiti. Dr. Boutcher akati chiitiko chinoshamisa chakanga chiri chiitiko chemakemikari emumuviri anonzi catecholamines, anobudiswa muhuwandu hwakawanda kana tikashanda nesimba. Adrenaline uye noradrenaline, ma cateclamines makuru, vanoita kuputsa mafuta ezvitoro nekupisa. Kusvika ikozvino, zvakanaka.
Unogona Kuwedzerwa Unotsigirwa Here?
Zvigumisiro zvakaiswa pamisangano ye Heart Foundation neAmerican College of Sports Medicine. Kukurukurirana kunowanikwa pawebsite yepainternet uye mapoka ehurukuro.
Migumisiro inoita seinoyemura kusvika ikozvino uye vatsvakurudzi vanoratidza pfungwa yekufambisa zvakasimba uye yakadzika-kuwedzera simba rinogona kushandiswa pane mamwe mabasa akadai sokukwira. Kunyange zvakadaro, kubva pakuona kwechokwadi, zvimwe kusava nechokwadi kunofanira kuvapo kuti vanhu vanodarika zvakanyanya vanozochengetedza chirongwa chakadai chekuita basa pasina kutarisa.
Masekondi masere anoputira, masvondo gumi nemaviri kubva kumaminitsi makumi maviri ndeyekuoma kwekuita maitiro kune ani zvake.
Vamwe vanotaura kuti rudzi urwu rwekudzidziswa kwemazuva ekurasikirwa kwemafuta hakusi itsva. Chikamu chekudzidzisa ndechekuti iwe unoshanda zvakaoma kwenguva pfupi, uwanezve, uye dzokorora uwandu hwekudzidzira . Iwe unowanzoita izvi kwenguva shomanana kudarika kushanda kwakasimba, kwakadzikama. Inofanira kuva shoma nokuti iri basa rakaoma. Vamwewo vanoti huwandu hwesimba hunoshandiswa ndicho chinhu chinokosha pakurasikirwa kwemafuta, kwete kuti unozviita sei. Mafupikisi kazhinji haashande.
Kupisa Mafuta neChechi Yekutenderera
Nharaunda yekudzidziswa mune chirongwa chekurasikirwa kwemahombekombe ichiri chakanaka. Zvechokwadi, kana iwe uchisanganisa zvisikwa ne-aerobic workout iwe unogona kunge wakanakisisa kusanganiswa kwezvose kuti upise mafuta uye kuchengeta musuru panguva imwechete. Kunyanya aerobic, cardio type workouts ine kukanganisa nokuti musuru inowanzorasikirwa pamwe chete nemafuta, uye kuchengetedza kana kuwedzera misumbu kunofanira kuva imwe yezvinangwa zvako.
Purogiramu yedunhu ndiyo imwe yaunofamba nayo kubva pakurovedza muviri kuti uite zvidzidzo nokukurumidza kuitira kuti uwedzere kusimba uye zvakasiyana-siyana zvekuvhima. Iyo inonyatsozivikanwa franchise Curves inoshandisa iyi nheyo nemichina yekushandisa. Kubatanidza kudzidziswa kwemazuva uye kudzidzira kwedunhu , kusanganisira weights uye cardio, kunopa kubetsera kwakakosha kwehuwandu hwehutano uye kurasikirwa kwekureruka.
Saka Unoda Kupisa Mafuta Akawanda ? Tsvaga zvimwe pamusoro pekupisa mafuta uye edza soro rangu rekuyera sangano rakagadzirirwa kuita izvo chete. Ndave ndakagadzirisa purogiramu yesero uye aerobics yepurogiramu nemasero mashoma uye zvishandiso zvinoenderana nemutemo wepakati, uye iri kugadzirirwa kumusha kana kumitambo. Edzai kunze uye ndiudzei kuti inoshanda sei kwauri.
Kunobva:
Boutcher S, Mutungamiriri weFat Loss Laboratory, Faculty of Medicine, University of New South Wales, Optimal Fat Loss Program munaJanuary 2007.