Nubuhe buryo bwo kwinezeza aribwo bwihuta bwo kugabanya ibiro mu cyi? - Hongxing

Igihe icyi cyegereje, benshi muritwe duharanira gusuka ayo ma pound yinyongera no kugera kumubiri, wuzuye. Mugihe nta binini bya magic byo kugabanya ibiro, uburyo bumwe na bumwe bwo kwinezeza burashobora gufasha kwihutisha inzira no gutanga ibisubizo byihuse. Muri iki kiganiro, tuzasuzuma uburyo bwihuse bwo kwinezeza kugirango ugabanye ibiro mu cyi. Kuva mumyitozo ngororamubiri cyane kugeza kumyitozo igamije, reka twibire mwisi yubuzima bwiza kandi tumenye ingamba zifatika zo kugera kuntego zawe zo kugabanya ibiro.

Imbaraga zo Guhugura-Intera Intera (HIIT)

Gufungura ubushobozi bwa HIIT yo gutakaza ibiro byihuse

Iyo bigeze kumeneka vuba pound, imyitozo yimbaraga ndende (HIIT) ifata icyiciro hagati. HIIT ikubiyemo guturika kwimyitozo ngororamubiri ivanze nigihe gito cyo gukira. Ubu buryo bwo guhugura ntabwo butwika karori gusa mugihe cyimyitozo ngororamubiri ariko kandi bukomeza gutwika karori na nyuma yo kurangiza imyitozo, tubikesha imbaraga za metabolike itanga. Guhuza umutima hamwe nimyitozo ngororamubiri mu myitozo ya HIIT ikora amatsinda menshi yimitsi kandi ikanakoresha cyane calorie, bigatuma iba uburyo bwiza kandi bukoresha igihe cyo kugabanya ibiro.

Gutegura Gahunda yawe ya HIIT yo kugabanya ibiro

Gukoresha imbaraga za HIIT kugirango ugabanye ibiro, ni ngombwa gutegura gahunda nziza. Tangira uhitamo urutonde rwimyanya yumutima nimiyoboro hamwe nimbaraga zitera amatsinda atandukanye. Ibi birashobora kubamo imyitozo nka burpee, gusimbuka jack, guswera, ibihaha, no gusunika hejuru. Kora buri myitozo ku mbaraga nini mugihe gito, mubisanzwe hafi amasegonda 20-30, hanyuma ukurikire igihe gito cyo kuruhuka cyamasegonda 10-15. Subiramo iyi nzinguzingo muminota 15-20, buhoro buhoro wongere ubukana nigihe kirekire uko urwego rwimyitwarire yawe ruzamuka. Wibuke gushyushya no gukonjesha neza kugirango wirinde ibikomere no guhitamo ibisubizo.

Amahugurwa agenewe: Gushushanya umubiri wawe mu cyi

Kwibanda ku mahugurwa yimbaraga

Mugiheimyitozo yumutimagira uruhare runini mugutakaza ibiro, imyitozo yingufu ningirakamaro kimwe mugushushanya no gutuza umubiri wawe. Komeza imyitozo yo kwitoza, nko guterura ibiremereye cyangwa imyitozo ngororamubiri, bifasha kubaka imitsi itagabanije. Nkuko imitsi ikora cyane kuruta ibinure, kongera imitsi byongera umuvuduko wawe wo kuruhuka, bivuze ko utwika karori nyinshi no kuruhuka. Byongeye kandi, imyitozo yimbaraga iteza imbere imiterere yumubiri, iguha physique irenze kandi isobanuwe.

Gutegura Gahunda Yawe Yateganijwe

Kugirango ukoreshe cyane imyitozo igamije kugabanya ibiro byimpeshyi, kora gahunda iringaniye ihuza imyitozo yingufu mumatsinda atandukanye. Shyiramo imyitozo ngororamubiri nka squats, deadlifts, kanda intebe, hamwe numurongo, kuko ihuza imitsi myinshi icyarimwe, bikongerera imbaraga za calorie no gukura kwimitsi. Intego yo gukora imyitozo yingufu inshuro 2-3 mucyumweru, ikwemerera kuruhuka bihagije no gukira hagati yamasomo. Buhoro buhoro ongera ubukana nuburemere uko imbaraga zawe nubuzima bwiza bigenda bitera imbere.

Uruhare rwimirire: Kongera imbaraga zo gutakaza ibiro

Kugaburira umubiri wawe hamwe nimirire yuzuye

Mugihe imyitozo igira uruhare runini mu kugabanya ibiro, igomba kuzuzwa nimirire yuzuye kandi ifite intungamubiri. Kugira ngo ugabanye ibiro neza, wibande ku guha umubiri wawe lisansi ikwiye. Hitamo ibiryo byuzuye, bidatunganijwe bikungahaye ku ntungamubiri kandi biri munsi yisukari hamwe namavuta atari meza. Shyiramo imbuto zitandukanye, imboga, proteyine zinanutse, ibinyampeke byose, hamwe namavuta meza mumafunguro yawe. Wibuke kuguma ufite amazi unywa amazi menshi umunsi wose, kuko hydrated ikwiye ifasha metabolism kandi ifasha kurwanya ubushake bwo kurya.

Igenzura ry'igice: Kubona impirimbanyi iboneye

Usibye guhitamo ibiryo bifite intungamubiri, kugenzura ibice ni ngombwa kugirango ugabanye ibiro. Witondere ingano yimigabane yawe kandi ugamije kurya kugeza unyuzwe, ntabwo byuzuye. Witoze kumva inzara z'umubiri wawe n'ibimenyetso byuzuye, kandi wirinde kurya utabishaka. Kumenya ingano y'ibiryo ukoresha, urashobora gukora deforori ya calorie kandi ugashyigikira intego zawe zo kugabanya ibiro.

Umwanzuro

Mugihe cyo guta ibiro vuba mugihe cyizuba, kwinjiza imyitozo yimbaraga ndende (HIIT) hamwe namahugurwa agenewe mubikorwa byawe bya fitness birashobora gutanga ibisubizo byihuse. HIIT imyitozo ihuza amatsinda menshi yimitsi, igabanye kalori nyinshi, kandi izamure metabolism. Hagati aho, imyitozo igamije, harimo imyitozo yingufu, ifasha gushushanya umubiri wawe no kongera imitsi itagabanije. Ufatanije nimirire yuzuye ishimangira ibiryo byose no kugenzura ibice, ubu buryo bwo kwinezeza burashobora kugutera intego yo kugabanya ibiro. Wibuke, guhuzagurika, kwitanga, hamwe nibitekerezo byiza ni urufunguzo rwo kugera kubisubizo birambye. Noneho, wemere ingorane, komeza ushishikare, kandi wishimire urugendo rugana ubuzima bwiza, bukubereye!