Kana zvasvika pakusimba, kupisa macalorie ndicho chinangwa chekutanga kune vakawanda. Kunyangwe iwe urikuda kuderedza uremu, kuvandudza hutano hwemoyo, kana kungo wedzera kusimba kwese, kuziva kuti ndeupi mudziyo unowedzera calorie kupisa kunogona kubatsira zvakanyanya. Michina yekusimbisa muviri inopa akasiyana mabhenefiti, asi mamwe anomira pachena maererano nekugona uye kushanda. Pano, isu tinoongorora midziyo yekusimbisa iyo inopisa macalorie akawanda uye nei ichibudirira.
Treadmills
Treadmills ndechimwe chezvimedu zvinonyanya kufarirwa zvemidziyo yekusimbisa muviri, uye nechikonzero chakanaka. Vanobvumira vashandisi kufamba, kumhanya, kana kumhanya kwakasiyana-siyana uye kutenderera, zvichiita kuti zvive zvakasiyana-siyana. Kumhanya pane treadmill zvine mwero kunogona kupisa macalorie angangoita 600 kusvika 800 paawa, zvichienderana nehuremu hwemunhu uye kusimba kwekurovedza muviri. Kufamba-famba kana kumhanya kunogona kuwedzera kuwedzera mari yekoriori nekuwedzera kuramba uye kuita mamwe mapoka emhasuru.
Stationary Bikes
Mabhasikoro akamira, kunyanya iwo anotenderera akasiyana, anozivikanwa nekuda kwekupisa kwawo macalorie. Iyo yakanyanya spin kirasi inogona kupisa pakati pe500 kusvika 700 macalorie paawa. Kusimba kunogona kugadziriswa nekuwedzera kupikisa uye nekukurumidza, zvichiita kuti zvive zvakakodzera kune zvakasiyana-siyana zvehutano. Mabhasikoro akamira zvakare ane kuderera-kukanganisa, kuderedza njodzi yekukuvara kwemajoini uku achipa yakanakisa yemoyo kurovedza muviri.
Michina yekukwasva
Michina yekukwasva inopa kurovedza muviri kuzere, kunobata tsandanyama dzepamusoro nedzezasi dzemuviri. Uku kubatanidzwa kwakazara kunotungamira mukupisa-koriori yakanyanya, kazhinji pakati pe600 kusvika 800 macalorie paawa. Iko kukwasva kunobatanidza kudzidziswa kwesimba ne cardio, zvichiita kuti ive nzira inoshanda yekupisa macalorie uye kuvaka mhasuru panguva imwe chete. Chimiro chakakodzera chakakosha kuti uwedzere mabhenefiti uye kudzivirira kukuvara.
Elliptical Trainers
Elliptical varairidzi vanofarirwa nekuda kwehunhu hwavo hwakaderera, vachivaita vakakodzera vanhu vane nyaya dzakabatana. Pasinei nekuderera-kukanganisa, ellipticals inogona kupisa huwandu hwakawanda hwekoriori, kubva pa500 kusvika ku700 makorikori paawa. Iwo maviri-echiito mabatiro anopa ekumusoro-muviri kurovedza muviri, nepo pedaling chiito chakanangana nemuviri wezasi, kuve nechokwadi chesesesheni yemuviri wakazara.
Stair Climbers
Vanokwira masitepisi, kana kuti michina yenhanho, inotevedzera kuita kwekukwira masitepisi, iri nzira inoshanda yekupisa macalorie uye kuvaka simba remuviri rakaderera. Iawa pamukwidza wemasitepisi anogona kupisa anenge 500 kusvika 700 macalorie. Iko kuenderera mberi kutsika kunonangana ne glutes, zvidya, uye mhuru, ichipa yakanyanya kudzika-muviri kurovedza muviri uku ichiwedzera hutano hwemoyo.
High-Intensity Interval Training (HIIT) Michina
HIIT yakawana mukurumbira nekuda kwekushanda kwayo mukupisa macalorie munguva pfupi. Michina yeHIIT, yakadai seAssault AirBike kana iyo SkiErg, yakagadzirirwa kutsigira kusimba uku. HIIT maekisesaizi anowanzo sanganisira kuputika kupfupi kwekuedza kukuru kunoteverwa nenguva pfupi yekuzorora. Iyi nzira inogona kupisa kusvika ku600 kusvika ku900 macalorie paawa, zvichienderana nekusimba uye kuedza kwega. HIIT zvakare ine mhedzisiro inogara, ichiwedzera iyo metabolic rate kwemaawa mushure mekurovedza muviri.
Mhedziso
Kusarudza midziyo yekusimbisa muviri inoenderana nezvido zvemunhu, mazinga ekusimba, uye zvinangwa chaizvo. Nekudaro, kana kupisa macalorie chiri chinangwa chikuru, michina yambotaurwa ndiyo dzimwe dzesarudzo dzinoshanda. Treadmill, mabhasikoro akamira, michina yekukwasva, ellipticals, vanokwira masitepisi, uye michina yeHIIT imwe neimwe inopa mabhenefiti akasiyana uye inogona kubatsira kuwana yakakosha macalorie ekushandisa.
Kubatanidza akasiyana-siyana emakina aya mukuita kwako kwekusimba kunogona kudzivirira kufinhwa uye kuve nechokwadi chakanyatsogadziriswa chirongwa chekurovedza muviri. Pamusoro pezvo, kusanganisa maekisesaizi aya nekudya kwakaringana uye kwakaringana hydration kunogona kuwedzera kuwedzera uremu uye hutano hwese. Kungave kumba kana mujimu, kushandisa macalorie-kupisa mukana weiyi michina yekusimbisa muviri inogona kukubatsira iwe kuzadzisa zvinangwa zvako zvekusimba zvakanyanya.
Nguva yekutumira: 07-30-2024
