Kana iwe uchida kurasikirwa nemakumbo emimba, iwe hausi wega. Kune vazhinji vedu, kubvisa mafuta akadarika chinhu chatakashanda, zvichida kwemakore, kungoona kuti hazvisi nyore sekuita mamwe magunches kana kugara cardio.
Kune marudzi akasiyana emuviri wemuviri isu tinofanira kutarisana nawo: visceral mafuta uye subcutaneous mafuta. Maziso anoona mazamu anovhiringidza nhengo uye ari pasi pemisungo yemimba, asi ndiwo mafuta atinokwanisa kutema izvo vazhinji vedu vane hanya nazvo.
Uyu ndiwo maziso emakumbo anochembera anonamatira pamusoro pechiuno uye, kune vamwe, anowanzofanana neanotya " muffin top ."
Iwe wakangodaro wakanzwa kuti abs haigadziri mukicheni uye, kune imwe nzvimbo, ichokwadi. Zvisinei, kurovedza muviri chinhu chinonyanya kukosha kune chero chibereko chipi nechipi chemuviri uye pane zvinhu zvitatu zvaunogona kutanga kuita iyezvino izvo zvichabatsira kutora izvo zvinoshungurudza dumbu mafuta:
Dzidzo yepamusoro yekudzivirira mukati (HIIT) , huwandu hwemuviri hwomukati , uye yakadzika- simba simba yekudzidzisa .
Kuwedzera zvose zvitatu izvi muchirongwa chekushanda kwako kuchakupa iyo imwe mhirizhonga kana ichiuya kune bonde mafuta uye basa rakadzika pasi rine zvinhu zvitatu.
Hezvino izvo zvaunoda kuziva usati watanga.
HIIT yeBelly Fat
HIIT workouts, netsanangudzo, yakagadzirirwa kutumira mwoyo wako kukurumidza kukura , kukudzinga kunze kwenzvimbo yako yekunyaradza apo muviri wako unoshanda zvakaoma kuwana oxygen kumisungo.
Nokushanda zvakaoma zvikuru kwenguva shomanana unozunungusa metabolism yako uye kumanikidza muviri wako kushandisa simba rakawanda kuti uwane mafuta emuviri.
Kwete chete izvozvo, iwe unoshandisa simba rinopfuura mushure mekudzidzira muviri kuti udzose muviri wako kuhutano hwacho huripo.
Zvose izvi zvinoreva zvakawanda zvekoriori kutsva asi, kunyange zviri nani, kudzidzisa kweHIIT kunoratidzika kuti kunotarisa mafuta emuviri zvakananga.
Mune imwe chidzidzo, yakabudiswa muKinesiology , nyanzvi yakaenzanisa boka rimwe revakadzi rakatevera HIIT protocol workout kwevhiki 12 kuvakadzi vaiita zvishoma-intensive cardio.
Iboka reHIT rakagadziriswa zvakanyanya kuderera kwemuviri mutsva pakupera kwekudzidza.
NeHIIT kudzidzisa iwe unoda kuve nechokwadi chokuti, kutanga, iwe chete unongoronga rudzi urwu rwekudzidzisa zvishoma pavhiki. Zvakawanda zvinogona kupedzisira zvichitadzisa, zvichikonzera kupisa, kuderedza , kana kutora.
Chechipiri, iwe unofanirwa kuva nechiitiko chekushandisa muviri usati waedza HIIT. Kana usina kumboedza kudzidziswa kwemazuva, tanga nepurogiramu yekutanga uye zvishoma nezvishoma uite nzira yako kusvika pakushanda zvakanyanya.
Total Body Compound Inoenda kuBelly Fat
Nzira dzekudzidzira simba dzekusika dzakadai se squats uye biceps curls dzinokosha nenzira yavo pachavo, asi kana iwe uchida chaizvo kupisa makoriri akawanda uye kunyorera mimba yakakora, maitiro anoshandiswa ndiwo anofanira.
Maitiro akawandisa anosanganisira kushanda kweboka rimwe chete musumbu rimwe chete panguva imwe chete. Semuenzaniso, squat rine mabhizimisi epamusoro inosanganisira akawanda akawanda emasikironi kupfuura imwe yeavo vanofamba vari voga. Izvi hazvisi izvo chete zvinopisa makoriyori akawanda nokuti uri kushandisa mamwe mapoka emasumbu, inowedzera mwoyo wako, zvakare inopisa marori akawanda.
Iyo yakawanda yemaviri mushure maunosanganisira, zvakaoma mwoyo wako unoshanda kusvitsa ropa uye oksijeni kumisungo. Ndiyo apo koriori-kupisa inoitika.
Sebhonasi, maitiro ekugadzirisa anowedzerawo kuenzanisa kwako uye kubatana pamwe nekugadzirisa .
Simba Kudzidziswa kweBelly Fat
Chimiro chinoshandiswa chakakosha pakusimudzira chiyero chemwoyo uye kupisa makoriro, asi simba rekudzidzira maitiro rine simba rakasiyana pamuviri. Nekudzidzisa kweHIIT uye maitiro emakemikari, iwe unopisa makoriki akawanda panguva yekudzidzira uye, zvechokwadi, mushure mekuvhima muviri sezvo muviri wako unoshanda kuburikidza nekuzorora.
Simba kudzidzisa hazvirevi kupisa seanoriki akawanda panguva yekushanda kwako, asi kuwedzera mishonga yakasuruvara ine simba rinowedzera kwenguva refu mumuviri.
Kusimudza zvisikwa hakungokubatsiri kuti uwedzere simba mumasimba nemapfupa ako, zvinogona kuwedzera yako metabolism.
Tsvina inonyanya kushandiswa kudarika mafuta, nokudaro iwe unowedzera, iyo inowedzera koriori muviri wako unopisa zvachose.
Uye, kunyange zviri nani, kusimudza zvigadziko zvinogona kubatsira kudzivisa kuwedzera kuwedzera kuwanda mukati memimba sezvo iwe uchikura.
Mune rumwe ruzivo rweHarvard School of Public Health, vakatsvakurudza vakawana kuti varume vane hutano avo vakaita maminitsi makumi maviri ekurema muviri vakadzidzira kuderera zvakanyanya kumativi emimba kupfuura varume vakashandisa nguva imwe chete vachiita cardio.
Basa Rako Rokutambudzika Rokutatu
Iwe zvino une zvinhu izvi zvitatu mubhokisi rako rekushandisa, uye basa iri rinobatanidza zvose zvitatu kuti akupe zvakakwana zvakakwana mumimba yekushanda mafuta. Ita izvi katatu pavhiki, tarisa kudya kwako, uye iwe uri munzira yakarurama.
Pamusangano uyu, pane mazamu matatu. Zvose zvakapoteredza zvinosanganisira maminitsi mana HIIT series, ruzhinji rwemakemikari maitiro anoshandura maitiro akawanda emasumbu uye simba rechimiro rinoshandiswa rinosimbisa mapoka evanhu vemasumbu.
Mazano uye Kuchengetedza
- Kushamwaridzana: Tora zvishoma nemaminitsi mashanu, kana uchikwanise, kuti udziyidzike nemamwe magetsi ekufamba-famba kana kutamba munzvimbo, danho rinogunzva, etc. Izvi zvichabatsira kuti pfungwa dzako nemuviri wako zvigadzirire uye kudzivirira muviri wako kuti urege kukuvara.
- Chengetedza simba rako: Izvi zvakagadzirirwa kuva yakasimba-kupedza basa, saka unofanirwa kunzwa uchinetseka munguva dzeHIIT zvikamu zvekuvhima. Shandisa Pfungwa Yakanzwisisika Yakagadziriswa kana kuti chengetara yemwoyo kuti uchengetedze kuti uri kushanda zvakaoma sei uye utore nguva refu kana uchida.
- Dzoka chero chinhu chipi nechipi chinofamba chinokonzera kurwadziwa kana kusagadzikana.
- Simudza doro : Nokuti simba rinoshandisa, iwe unogona kuita 2 sezvikamu zvekufamba kwega. Sarudza mutoro wakakura zvakakwana zvokuti iwe unogona kungousimudzira kwe12 zvakare.
Pasi 1 - Jack It Out
Nokuda kwekutanga kwako, nguva yako ye cardio ichave mashoma makumi mana akazotevedzwa nemaminitsi makumi maviri ekuzorora. Sezvo zita racho richiratidza, iyo inokurudzira iwe uchaita yese ishanduro yekukanda jacks.
Shanda zvakaoma sezvaunokwanisa panguva yezvikamu zvebasa uye ushandise nguva yekuzorora kwema20-yechipiri. Tora kanguva kubata kufema kwako usati waenda kuChikamu 2.
Chikamu 1: 40/20 HIIT Cardio
| Nguva | Dzidzira | RPE |
|---|---|---|
| 5 min | Kushamwaridzana pamwero unoenzanisa | 4-5 |
| 40 sec | Jumping Jacks / Rest 20 seconds | 7-9 |
| 40 sec | Jumping Jacks neLat Band Bvisa / Zororo 20 seconds - Batisisa bhanhire kumativi ose maviri kumusoro uye svetuka tsoka mukati mujake rinokwidzika apo uchidhonza maoko achizarura uye achikwevera zvidzitiro pasi. Dzoka shure, simudza maoko, uye dzokorora. | 7-9 |
| 40 sec | Plyo Jacks / Rest 20 seconds - Fura tsoka dzako uye ugare mumugwagwa wakadzika, uchitenderera maoko. Dzorera tsoka kumadzo yakadzika uye kuruka jack maoko. | 7-9 |
| 40 sec | Air Jacks / Rest 20 seconds - Nemakumbo pamwe chete, shingai, uye musvetuka mumhepo, kutora makumbo uye kupoteredza maoko sezvinoitwa jack jump. Gara uri muchikwata uye udzoke. | 7-9 |
Chikamu 2: Muviri Wemasimba Simba Combo - Mafudzi uye Mushure
Kune chikamu chechipiri, iwe uchatarisa pamusangano unobatana nekusimbiswa pamapfudzi uye kumashure, kuteverwa nezvimwe zvinongororwa zvinoshandiswa zvemashoko aya emasumbu. Endai zvakanyanya sezvaunokwanisa nokuda kwesimba rinoshanda, pfuurira zvishoma uye pfuurira mberi kusvika kumativi akatevera.
| Nguva | Dzidzira |
|---|---|
| 1 min | Squat Press - Kubata zvisikwa pamapfudzi, zvinyoro zvakaderera sezvaunogona. Sezvaunomira, chengetedza zvigadzirwa zvepamusoro. |
| 1 min | Iron Cross Squat - Kuisa zvigadziko pamberi pehudyu, simudza zvigadziko zvakananga kumusoro, wozozviendesa kumativi. Sezvaunounza zviyero pasi, pinda mu squat. Mira uye dzokorora. |
| 2 x 12 reps | Musoro Wepepeti - Shandisa mutoro wakaremara uye simira uremu hwemakumbo hip-width separ, abs kusungirirwa. Shingairira zvigadzirwa zvepamusoro uye mudzike pasi kusvikira vari panzeve-yepamusoro, zvikwata zvakanamatira sezvinangwa. Zorora 10-30 masekondi pakati pekuisa. |
| 1 min | Pamberi Lunge neRows - Bata zvidhori uye dzoka zvakare mumugwagwa wakarurama. Chirongwa kubva muchiuno uye kukorera zviyero kusvika mumutsara. Dzokera shure uye dzokorora kune rumwe rutivi. |
| 2 x 12 reps | Dumbbell Rows - Bata zviremera zvakaremara uye chidimbu kubva muhudyu, dzoka zvakare uye usapinda. Dhonza zvidzitiro kumusoro, pasi uye dzokorora. |
Dzoka 2 - Yose Burpes Nguva Yese
Nokutenderera 2, tiri kusanganisa zvinhu nezvimwe nguva zvitsva uye zvakasiyana-siyana zveburpees.
Kana izvi zvisingakubatsire, sarudza kusununguka kune imwe cardio inofamba. Pfungwa iyi ndeyokuita kuti mwoyo wako uwedzere uye uite zvakaoma sezvaunokwanisa.Zvivako zvako ndezvi 30/30, saka kuenzana kwebasa-kusvika-zororo chiyero. Pakupedzisira, iwe unofanirwa kunzwa uchinetseka.
Chikamu 1: 30/30 HIIT Cardio
| Nguva | Dzidzira | RPE |
|---|---|---|
| 30 sec | Kufamba Burpees / Zororo 30 seconds - Squat kusvika pasi, famba tsoka uende mudivha. Famba tsoka dzako zvakare uye dzokorora. | 7-9 |
| 30 sec | Burpe / Rest 30 seconds - Squat kusvika pasi uye fambidzana netsoka kumashure. Dzoka tsoka kumberi, simuka udzike. | 7-9 |
| 30 sec | Med Med Ball Burpees / Rest 30 seconds - Bata mushonga wemupira uye squat kune pasi, wakabata pari ibhola sezvaunodonha tsoka dzako. Ita tsoka mukati, simuka udzikise bhora mumhepo. | 7-9 |
| 30 sec | Sliding Burpees / Rest 30 seconds - Namaoko ako pamatumbo (for hardwood floors) kana mapepa epombi kana Gliding Discs pamakateti, shingai uye shandisa tsoka kumapuranga. Shandisa tsoka mukati uye simira. | 7-9 |
Chikamu 2: Muviri Wemasimba Simba Combo - Bi na Tri
Simba rako uye maitiro ekubatanidza kusimbisa maoko, biceps, uye triceps. Nokuti simba rinofamba, tora mutoro wakaremera kuti unyatsoshanda nemaoko.
| Nguva | Dzidzira |
|---|---|
| 1 min | Yakawanda Squat Inoputika neBiceps Curls - Kutanga nemakumbo pamwe chete, uine zvisikwa nemichindwe zvinotarisana nazvo. Bvisa tsoka kune imwe nzvimbo yakawanda. Sezvo iwe uchisvetuka tsoka dzako zvakare, chengetedza zvisikwa mukunyorera nyundo. |
| 1 min | Simba Hammer Curls - Bata zviremara zvakaremara uye zvisikwa zvakaderera sezvamunogona, kuvhara zviyero kusvika muchirongwa chenyundo. Simuka nemisero yakadzikidzwa uye zvishoma nezvishoma kuderedza zviyero. |
| 2 x 12 | Biceps Curls - Bata zviremara zvakakura nemichindwe kunze uye kuvhara zviyero kumusoro uye pasi. |
| 1 min | Lunge neT Triceps Extensions - Mukushamiswa kwakasimba, rimwe rutsoka mberi uye rimwe shure, tora mutoro wakaremara mumaoko maviri zvakananga kumusoro. Pasi kusvika kune mhepo painenge ichikomberedza marara. Shingairira, kururamisa maoko uye kupinza zvinyorwa. |
| 1 min | Dhipfupa neJogi Zvokuwedzera - Gara pamucheto wechigaro kana bhenji uye simudza mahudyu kumusoro, maoko ari pedyo nehudyu. Bend the elbows mu triceps pinda uye, sezvaunosundira kumusoro, wedzera gumbo rorudyi uye edza kubata zvigunwe nemaoko ako kuruboshwe. Dzokorora, kushandura mativi. |
| 2 x 12 | Triceps Extensions - Yakagara kana yakamira, ibata mutoro wakaremara zvakananga kumusoro. Kuchengetedza zvikwiriso mukati, kuderedza mutoro uri shure kwe musoro, kupfugama zvitsvuku. Dzvanyira kurema uye dzokorora. |
Pota 3: Tora Icho kumativi
Cardio yako inosanganisira kurutivi-to-side maitiro ekutsvaga maronda emaronda, mahudyu, uye kunze kwehudyu. Iwe uchazoshandawo nekukurumidza, kugadzikana, uye agility.
Chikamu 1: 20/10 Tabata Cardio
| Nguva | Dzidzira | RPE |
|---|---|---|
| 20 sec | Puddlejumpers / Zororo 10 masvondo- Tora danho rakakura richienda kurudyi kuburitsa maoko kunze, sezvinenge uri kutsika chigamba chikuru. Enda kune rumwe rutivi uye ramba uchienda, nekukurumidza, pasi uye pasi sezvaunokwanisa. | 7-9 |
| 20 sec | Kurutivi Rutivi Jumping Makomba / Zororo 10 masvondo - Pivotera kurudyi uye utorera gumbo rorudyi mushure mokururamisa mitsipa yakarurama, kurova ruoko rworuboshwe kunze. Ita mumhepo, shanduka mativi uye kukamera kuruboshwe, uchirova ruoko rworudyi. | 7-9 |
| 20 sec | Shuffle Shuffle Squat / Rest 10 seconds - Shugerera kurudyi kune matanho maviri uye kuderera mu squat, uchibata pasi kana uchikwanisa. Dzokera shure kuruboshwe uye dzokorora. | 7-9 |
| 20 sec | Kuzviuraya Kunomhanya / Zororo 10 maminetsi - Endai kune imwe nzvimbo yakatarisana nekamuri, kana kuti kusvika pamunogona kuenda, kufamba nekukurumidza sezvaunogona uye kugunzva pasi. Dzokera zvakare muimba uye, zvakare tora pasi, uchidzokorora kwemaminitsi makumi mana. | 7-9 |
Chikamu 2: Muviri Wemasimba Simba Combo - Chest uye Mitsetse
Simba rako rekupedzisira uye combo yakawanda rinotarisa pachifukidzo uye pasi remuviri zvine maitiro akasiyana-siyana. Zvakare, edza kusimudza sezvinorema sezvaunogona kuti simba rifambe uye zorora kana iwe uchida pakati pezviito.
| Nguva | Dzidzira |
|---|---|
| 1 min | Yese Squat Med Ball Chifu Squeeze - Bata bhora mumapfupa echofu uye chengeta. Kuchengetedza kunetseka, ita magweta 4 akaenzana, uye 4 kusvetuka makumbo makumbo makuru. Dzokorora, kushandura squats uye kuruka squats. |
| 1 min | Pushup kuenda kune rumwe rutivi Plank - Mune chinzvimbo chakakanganisika, pamaoko nezvigunwe kana mabvi, ita pushup. Sezvaunosundira kumashure, shanduka kurudyi uchienda kumapanga, uchibata ruoko rworudyi rwakananga. Ita chimwe chigumbuso uye uende kune rumwe rutivi pombi kune rumwe rutivi. Ramba uchichinja mapepa. |
| 2 x 12 | Bhuku reChinyorwa - Sarudza zviremara zvakakura uye, ureve pamatanho kana bhenchi, tanga nezvishamba zvakananga. Bend the elbows uye muzasi muchidhindo chechifu, uchenjere kuti usapfuurira mberi kwebhenchi uye uine mafudzi. Dhinda uye dzokorora. |
| 1 min | Squat neApamusoro Press uye Kurutivi Rutsoka Rutsoka - Bata dumbbells pafudzi rebandu uye udzike mu squat. Shingairira sezvamunosimudza zviyero kumusoro uye simudza rutsoka rworudyi mumutsipa wemakumbo. Dzokorora, uchiita gumbo rinosimudza kuruboshwe. |
| 1 min | Kufamba Muchengetedze - Ita zviyero zvisinganzwisisiki uye uite mapapu anofamba muimba yacho uye dzokera kweminiti imwe. Iva nechokwadi chekuti iwe unopfuurira mberi, bhudzi rako rinotungamira harupfuuri mberi nepamusoro pezvigunwe. |
| 2 x 12 | Squats - Tora zviremara zvakanyanya kupfuura zvose zvaunokwanisa nemakumbo maererano nehup-width separation. Pasi kusvika muchikwata, kutumira zviuno zvechiuno uye kuenda zvakadzika sezvaunokwanisa. Shingai uye dzokorora. |
| 2 x 12 | Kufa kwemafiro - Tora zviremera zvakanyanya kupfuura zvose zvaunogona uye, uchichengetedza mushure mutsvuku uye usingaiti, uri kubva muchiuno uye udzikise zvisikwa kusvika pakufa. Mabvi anofanira kunge akarembera zvishoma, zviyereso zvinongobata mahudyu. Shingai uye dzokorora. |
Nguva Yese Yokubata Nguva: Inenge Maminitsi makumi matatu
Pedza basa rako nekunyora.
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> Schuenke > M, > Mikat > R, Mcbride J. Nzira yechirwere chakaoma chekudzivirira muviri kushandiswa kwakawandisa mushure mekushanda kwemhepo yakashandiswa mumhepo: zvinokonzerwa nekugadzirisa muviri. European Journal of Applied Physiology . 2002; 86 (5): 411-417. doi: 10.1007 / s00421-001-0568-y.
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