Iwe unogona kuona cardio nezviremba semhando mbiri dzakasiyana dzekurovedza muviri, asi kana ukazviisa pamwe chete, unobatana zvakasimba pane zvose kurasika kurasika. Rimwe remibvunzo isingagumi pamusoro pemishonga yekurasikirwa (mafuta kurasikirwa) ndeyekuti kuisa pfungwa pane aerobic exercise (cardio) kana kudzidzisa kuyerwa nekudzivirira kushanda. Ngatitarise izvi zvakatarisana mberi: Unofanira kuita zvose zviri zviviri, panguva imwechete, kuitira zvakanakisisa mugumisiro.
Icho chinonzwisisika, uye ndizvo izvo vanhu vane utano hwakanaka vanoita kuti vawane muviri wakakombama une misuli tsanangudzo.
Cardio uye Weights: Kukosha Kwekuenderera Mberi
Zvidzidzo zvesayenzi zvinowedzera nguva nenguva zvichiratidza imwe nhanho yemafuta kurasikirwa ne cardio zvinorehwa nezviremba-uye nokuda kwechikamu chikuru, cardio inoparadzanisa zviremba mune chero kuenzanisa kunonzwisisika. Hapana chakavanzika cheizvi nokuti kufamba kunopfurikidza nechisimba chinokurumidza uye yakawanda nguva dzose inopfurikidza kushanda kwakadzika, kunyange pakusimba kwakasimba, uye kunyange kutarisirwa kwe "afterburn." Pakupedzisira, unofanirwa kuita zvose. Heino nzira iyo inoshanda.
Kubatsirwa kweZvipimo Zvokurasikirwa Kwemafuta
Simba nekudzivirira kudzidzisa kunovaka musimba. Tsvina ine huwandu hwehuwandu hwemagetsi kupfuura mafuta saka kuva nemisumbu yakawanda inomutsa kuregererwa kwako kwemaitiro emagetsi (kushandiswa kwesimba) zvishomanana zvichifananidzwa nekuve namafuta akawanda emuviri. Zvisinei, kusiyana kwacho hakusi kunoshamisa; zvichida pasi pemashoma masereji makirogiramu zuva rimwe nerimwe pound yemisumbu yakawedzera, kune vanhu vazhinji.
Iko kunobatsira, asi haisi kuchinja-hupenyu. Kunyangwe zvakadaro, muurongwa hwekurasikirwa kwehuremu, kudzidzisa kuyerwa kunokosha kuti ubatsire kuchengeta musuru. Kana iwe uchinge uremerwa uremu unowanzova kubatanidzwa kwemafuta uye musimba. Iwe unoda kurasikirwa nemafuta asi kubatisisa pamusana nekuda kwezvikonzero zvataurwa pamusoro apa. Kukura kwekudzidzira kunobatsira kuti uite izvi, uye kune zvimwe zvakawanda zvakakosha zvehutano nekushanda, kunze kwekuvaka humwe hutsika humwe.
Saka, humwe huturu husingawanikidzi mari iyo yakawanda mumashandisirwo emagetsi, asi zvakadini nezvekutsvaga kwemazuva, kwenguva yakareba yakarongedzwa semuenzaniso wekurema kwekudzidziswa? Izvo 'afterburn', iwandu hwesimba raunoshandisa mushure mokunge musamira kushandisa. Iyi ndiyo imwe nzira yekureva kuti metabolism yako inowedzera kwemaawa akawanda kana yakapera mushure mekuita basa. Kudzidzira masayendisiti kunoshevedza izvi zvinoitika mushure mekushanda EPOC, iyo inomiririra kuwedzera Kupedza Post-exercise Oxygen Consumption. Chinhu chacho ndechekuti, shure kwekuitika kunosvika apo iwe unoshandisa maitiro zvakakwirira-mukuru kupfuura anenge 75 muzana yepamusoro-kati yemhepo-ingava yeights kana cardio. Zvisinei, iwe unofanirwa kukwanisa kuchengetedza izvo zvakasimba, izvo zvinoreva kushanda zvakaoma zvakawanda.
Kubatsira kweCardio yeFat Loss
Kubudirira kukuru kwekurovedza muviri muhutano hwakanaka ndechokuti iwe unogona kuzviita nguva dzose kwenguva yakareba kupfuura kupindira kwepakati pekusimudza zvisikwa. Icho chisarudzo chisingaregi chinopa cardio inherent inobatsira mukushandisa kwekushandisa panguva yekuita basa. Hungu, iwe unogona kusanganisa zvisikwa uye kufamba muzvikamu zvekudzidzisa zvekuita kuti uwedzere kukurudzira, asi kufamba kunokosha, uye kana iwe uchifamba nekukurumidza zvakakwana kusvika paanenge uchimhanya kana kuti mabhasikoro paanenge makumi mapfumbamwe kubva muzana emhepo yepamusoro, iwe tora shure kwekare.
Ndicho chikonzero nei kuenzanisa kwakawanda kuchiratidza cardio kuti iwedzere kukura kwechimiro chekudzidzira kwekushandisa mari.
Zvechokwadi, cardio ndiyo yakanakisisa yekurovedza muviri wepfungwa uye yemwoyo (heart and lung).
5 Mazano Okuvaka Purogiramu Yakanakisisa yeFat Kurasikirwa neCardio uye Weights
Tiripiko nemabasa edu uye kurerutsa kweprojekti? Heino chidimbu:
- Wedzera musisipo nokurema kurairirwa. Misi yakawanda inobatsira kupisa simba rakawanda pazororo, kunyange kana zvishoma.
- Simbisa zviremu zvakakura. Iko kushanda kwekuyera kunofanira kunge kwakasimba, uye nhamba yekudzokorora yakachengetwa kusvika pasi kusvika kumagumo ekuyera kwechiyero pakati pe8 ne12 kudzokorora. (The RM inowanzodzokorora, iyo inoreva kurema kwese iwe unogona kusimudzira nokuda kwechiverengero ichi chekare kuneta pamberi.)
- Ita maitiro ekudzivisa kushandiswa nekuenderera mberi muchifambiro purogiramu yekudzidzira dunhu kana chirongwa chakafanana chinonzi anaerobic chirongwa chaunoshandisa pakufambira mberi kwemashandiro ekufambisa kwepamusoro.
- Kana iwe ukaenda kumusoro kune izvi, taura 15 kusvika ku20 kudzokorora kune imwe, kana kupfuura, uri kupinda munzvimbo iyo iwe ungangodaro uri nani pane kuita cardio nokuti kudzoka pamusana, simba rinopisa, zviri nani kupedzisira kutamba, bhasikoro , kuenda kana kutamba. Pakawanda iyo yekudzokorora, iwe haungavaki mishonga yakawanda, saka zvakakwirira-kudzokorora kudzidziswa nezviremba zvine zvishoma zvishoma mumaonero angu.
- Ita maitiro ekugara aerobic wezvaunosarudza, nekutamba uye mabhasikoro zvinoshandiswa kushambira kana kufamba nekuda kwekoriki yakaipiswa munguva shoma. Tichifunga nezvehuwandu hwemhepo yaungashandisa muawa ye static weights kana cardio, unofanirwa kuita chimwe chinonzi aerobic kana cardio basa kuti upise mafuta. Edza kushandura zviyero uye mazuva edidiodio kwemazuva matanhatu vhiki imwe neimwe.
- BONUS: Ita-high intensity cardio kwenguva shoma yakapera, kana kuedza kudzika kwemazinga ekudzidzira kwemazuva . Kunyanya-kuwedzeresa muviri, kunyange kana muchinguva chiduku, kunogona kukonzera metabolism uye kuwana mafuta akadaro akabatanidzwa mushure mekushandisa nguva. Zvisinei, usapfuurira, nokuti mafuta anopisa ndeye purogiramu yakareba uye iwe hausi kuda 'kupiswa'. Chikwata chemuitiro wekuita basa chakadai sechimiro chakasimba chechikwata chinogona kuenzanisa ichi chinodiwa.
Nokuda kwekutema kurasikirwa kubudirira kubudiriro yako yezvedzidzo, iyananidza weights uye cardio uye zvishoma zvidzidzo zvepamusoro pakudzika kwepamusoro apo iwe unogadzikana uye iwe unogona kuzvitarisa. Icho ndicho kubudirira chakavanzika chekurovedza muviri kwekurasikirwa nekurema.