Kufamba muitiro wakanaka kwazvo wekutsva mafuta. Kunyange zvazvo chero basa ripi rinogona kupisa makorikiti, kufamba kwenguva refu kwemaminitsi 45 kunobatanidza muviri kuti udimbure mumafuta uye unopisa mafuta akachengetwa. Vatambi vanogona kubudirira kuita basa iri rakasimba iro rinoshandisa mafuta akawanda sehuni.
The Fat Burning Zone
Iyo nzvimbo inopisa mafuta inosvika paunenge uchiita zvekudzidzira pane zvakasimba apo mwoyo wako uwandu uri 60 kusvika ku70 muzana yehupamhi hwemwoyo wako .
Munharaunda iyi yekudzidzira muviri, 85 muzana yemakori ako anopiswa mafuta, 5 muzana mapuroteni uye 10 muzana ma carbohydrates.
Iko mwoyo inotarisa kune iyo nzvimbo yakasiyana nemazera ako. Iwe unogona kushandisa chati ichi chemafaro emwoyo chemazera nezera kuti uwane nhamba dzakarurama. Iwe unogona kutora kupisa kwako paunenge uchishanda kuongorora moyo wako. Kunewo mafungiro emwoyo yefoni yako yefoni uye mapurisa anotarisa akavakwa mumapoka akawanda emafanzvi uye mashizha akachenjera.
Mafuta anokisa nzvimbo anogona kuwanikwa nekufamba kwenguva nokukurumidza. Munharaunda iyi, iwe uchange uine kufema kunorema, kunzwa uchiwedzera kuedza, uye zvichida uchikurumidza, asi iwe uchiri kukwanisa kutaurirana. Kana iwe ukawana mwoyo wako uchiri pasi pemakumi matanhatu kubva muzana zvehuwandu hwako, shandisa mazano aya ekuti ungafamba sei nekukurumidza .
Inguva Yakareba Sei Yokufamba Fat Burning?
Iwe unoda zvishoma nemaminitsi makumi mashanu ekufamba-famba munzvimbo yakatsva-mafuta kuitira kuti muviri upise mafuta akachengetwa.
Kufamba maminetsi anowedzera kuchapisa mafuta akawanda akachengetwa.
Fat Burning Walking Workout
- Tanga ne-10-minute yekufamba-famba-kufamba kune imwe nguva iri nyore. Izvi zvinopisa shuga yakachengetwa yeropa uye glycogen simba mumisungo.
- Sarudza rutsoka kune nzvimbo inopisa-mafuta inotanga mwoyo ye 60 kusvika ku70 muzana yehuwandu hwako.
- Ramba uchifamba munzvimbo inopisa mafuta kwema 30-50 maminitsi kana kupfuura.
- Pedza nemaminitsi mashanu kusvika kune gumi paanenge ari nyore kusvika pakuzorora-pasi.
- Basa Rokutsvaira Rokufema : Ona mamwe mazano uye maitiro ekufarira kufamba-mafuta.
Nguva Yekuita Fat-Kufamba Kufamba
Kana iwe uchifarira kufamba kwemafuta kwemazuva mashanu kana kupfuura kwevhiki, iwe uchazadzisa huwandu hwemishonga inokurudzirwa kuderedza dambudziko rehutano. Iyo nzvimbo inopisa mafuta inoputika ne-moderation-intensity exercise zone. Iwe unogona kuita kufamba-mafuta kunofamba zuva rimwe nerimwe kana kuchinja naro nemazuva ekushanda zvakaoma.
Kana iwe uchida kurasikirwa nemafuta emuviri , unofanirwa kuita mafuta-kupisa kupisa mazuva mazhinji evhiki. Vatambi vari kurovedza nzvimbo yakatarisa kure sehafu ye marathon kana marathon vanofanira kufamba nhanho iri mukati memafuta anoipisa kwezuva ravo remazuva ari kure kudzidzisa vhiki imwe neimwe.
Ari Kufamba Zviri Nani Nokuda Kwemafuta Anowedzera Kupfuura Kuwedzera Kwokudzidzira Kuita?
Kukwirira-simba kwekudzidzira hakuna kupisa samafuta akawanda nokuda kwesimba sekuenzanisa-kuita simba, asi zvikamu zvose zvinopiswa mune chero basa ripi neripi rinogona kubatsira avo vanoda kutsvaka kuwanda. Kufamba ihwo hutano hwemwoyo hunoshandiswa nehutano hwevanhu vane hutano hwakanaka hwevanhu vakuru vane hutano hunoita kunze kwekushandisa midziyo kana kudzidziswa, asi handizvo chete.
Basa rakanakisisa rekudya-mafuta ndiro raunofarira uye unoita zuva rega rega.
Mimwe miitiro inononoka-miitiro yekuita basa inosanganisira mabhasikoro akatasva panzvimbo yepamusoro, mvura inonzi aerobics, kushambira nyore, elliptical mudzidzisi , kutamba kwebhora, kutarisa, uye kaviri tennis. Iwe unogona kusanganisa basa rako rekuita basa uye unakidzwa chero ipi zvayo yezviitiko izvi. Iwe unogona kupikisa muviri wako nenzira itsva uye kuenzanisa musimba wako kukura nekuita zvakasiyana-siyana zvemuviri wemabasa.
Zvishandiso zveFat Burning
- Moyo Wechenjeri Vatariri : Kuti uve nechokwadi chokuti uri kuratidza kushanda kwakanyanyisa, kuchenjera kutora uturu hwako sehoke. Iwe unogona kutora kupisa kwako neruoko uye kushandisa chero zororo rinoratidza maawa mashoma kuti uone kutapudza kwako, asi moyo wepamusoro muchengeti unokwanisa kupa kuverenga kwakarurama nguva dzose.
- Kufamba Zvitsva : Kufamba zvakanaka nenzira yakakurumidza uye kuderedza njodzi yekukuvara, kugadzirira shangu dzakakodzera kufamba muchikwata chakakura chakashambadzira munzvimbo yako.
- Nzira Yokufamba Nokurumidza : Dzidza kuti ungashandisa sei ruoko rworudyi rwendo uye netsoka dzetsoka kuti ufambe uchikurumidza uye uwedzere kutora mwoyo wako.
Shoko Rinobva
Nhanho yekutanga yekutsva mafuta kunongotanga kufamba. Shandisa purogiramu yekutanga kufamba yekutanga yekuvaka nguva yako yekufamba, nzira, uye nekukurumidza kana iwe usati wambove uchifamba kwenguva maminitsi makumi matatu kana kupfuura. Kuzvinyora pakutanga pakutanga uye kushanda pazvinyorwa zvishoma zvinogona kukuendesa kune chinangwa chako.
> Kwakabva:
> Carey DG. "Kuenzanisa kusiyana kwe" nzvimbo inopisa "uye nzvimbo yeaerobic: zvinoreva kudzidziswa." J Strength Cond Res. 2009 Oct; 23 (7): 2090-5.