Sezvo zhizha rinosvika, vazhinji vedu tinoedza kubvisa mamwe mapaundi uye kuwana muviri wakaonda, wakasimba. Nepo pasina mashiripiti mapiritsi ekuderedza uremu, dzimwe nzira dzekusimba dzinogona kubatsira kukurumidza kuita uye kuunza mhedzisiro nekukurumidza. Muchikamu chino, tichaongorora nzira dzinokurumidza kusimba dzekuderedza uremu muzhizha. Kubva pakusimbaradza kwepamusoro-soro kuenda kunzira dzekudzidzisa dzakanangwa, ngatinyure tichipinda munyika yekusimba uye tiwane nzira dzinoshanda dzekuzadzisa zvibodzwa zvako zvekuderedza uremu.
Iyo Simba Yepamusoro-Intensity Interval Training (HIIT)
Kuvhura Iyo Inogoneka yeHIIT yeRapid Weight Loss
Kana zvasvika pakukurumidza kudurura mapaundi, yakakwira-yakasimba nguva yekudzidziswa (HIIT) inotora nzvimbo yepakati. HIIT inosanganisira kuputika kupfupi kwekurovedza muviri kwakanyanya kusanganiswa nenguva pfupi yekupora. Iyi fomu yekudzidzira haingobatise macalorie panguva yekurovedza muviri asi zvakare inoramba ichipisa macalorie kunyangwe wapedza kurovedza muviri, nekuda kwekuwedzera kwemetabolism yainopa. Iko kusanganiswa kwecardio uye simba maekisesaizi muHIIT Workouts inobata akawanda mamhasuru mapoka uye inowedzera macalorie ekushandisa, zvichiita kuti ive inoshanda uye inoshanda-nguva nzira yekurasikirwa uremu.
Kugadzira Yako HIIT Routine yeZhizha Weight Loss
Kuti ushandise simba reHIIT rekurasikirwa kwehuremu hwezhizha, zvakakosha kuti ugadzire maitiro akatenderedzwa. Tanga nekusarudza maekisesaizi emwoyo uye simba anonangana nemapoka akasiyana mhasuru. Izvi zvinogona kusanganisira maekisesaizi akaita seburpees, jumping jacks, squats, mapapu, uye push-ups. Ita maekisesaizi ega ega pakuedza kukuru kwenguva pfupi, kazhinji kutenderedza 20-30 masekonzi, ichiteverwa nenguva pfupi yekuzorora yemasekonzi gumi-15. Dzokorora kutenderera uku kwemaminetsi gumi nemashanu kusvika makumi maviri, zvishoma nezvishoma uchiwedzera kusimba uye nguva sezvo nhanho yako yekusimba inovandudza. Rangarira kudziya uye kutonhora pasi zvakanaka kudzivirira kukuvara uye optimize mhedzisiro.
Dzidzo Yakanangwa: Kuveza Muviri Wako KweZhizha
Kutarisa Pakudzidziswa Kwesimba
Apocardio exercisestamba basa rakakosha mukudzikira uremu, kudzidziswa kwesimba kwakakosha zvakaenzana pakuveza uye toning muviri wako. Simba rekudzidzisa maekisesaizi, senge uremu kana bodyweight maekisesaizi, anobatsira kuvaka mhasuru dzakaonda. Sezvo tsandanyama dzichinyanya kushanda nesimba pane mafuta, kuwedzera tsandanyama kunowedzera kuzorora kwako kwemetabolism, zvichireva kuti unopisa macalorie akawanda kunyangwe pakuzorora. Pamusoro pezvo, kudzidziswa kwesimba kunosimudzira kuumbwa kwemuviri, kukupa iwe toned uye yakatsanangurwa muviri.
Kugadzira Yako Yakananga Kudzidzisa Chirongwa
Kuti uite zvakanyanya kudzidziswa kwakanangwa kwekuremerwa uremu kwezhizha, gadzira chirongwa chakanyatsoenderana chinosanganisa maekisesaizi esimba emapoka akasiyana emhasuru. Batanidza maekisesaizi emukomboni senge squats, anofa, mabhenji ekutsikirira, uye mitsara, sezvavanobata mhasuru dzakawanda panguva imwe chete, kuwedzera macalorie ekupisa uye kukura kwemhasuru. Vavarira kuita kurovedza simba maekisesaizi 2-3 nguva pasvondo, zvichibvumira kuzorora kwakakwana uye kupora pakati pezvikamu. Zvishoma nezvishoma wedzera kusimba uye uremu sezvo simba rako uye mazinga ekusimba anofambira mberi.
Basa reKudya: Kuwedzera Huremu Hwenyu Hwendo
Kuvaka Muviri Wako Nekudya Kwakanaka
Kunyange zvazvo maekisesaizi achiita basa rinokosha mukuderedza uremu, kunofanira kutsigirwa nezvokudya zvine mwero uye zvinovaka muviri. Kuti uremerwe uremu zvakanaka, tarisa pakupa muviri wako mafuta akakodzera. Sarudza kudya kwakakwana, kusina kugadziriswa kwakapfuma mune zvinovaka muviri uye zvishoma mune shuga yakawedzerwa uye mafuta asina kunaka. Sanganisira zvakasiyana-siyana zvemichero, miriwo, mapuroteni akaonda, zviyo zvakakwana, uye mafuta ane utano muzvokudya zvako. Yeuka kugara uine hydrated nekunwa mvura yakawanda zuva rose, sezvo hydration yakakodzera inotsigira metabolism uye inobatsira kudzora chido.
Chikamu Kudzora: Kuwana Iyo Yakakodzera Balance
Mukuwedzera pakusarudza zvokudya zvinovaka muviri, kutonga kwechikamu kunokosha pakurasikirwa kwekurema. Ngwarira hukuru hwezvikamu zvako uye chinangwa chekudya kusvika waguta, kwete kunyanya kuguta. Dzidzira kuteerera kunzara uye kuguta kwemuviri wako, uye dzivisa kudya kusina pfungwa. Nekuziva huwandu hwechikafu chaunodya, unogona kugadzira kushomeka kwekoriori uye kutsigira uremu hwako zvinangwa.
Mhedziso
Kana zvasvika pakudzikira uremu nekukurumidza muzhizha, kubatanidza yakakwirira-yakanyanya kupindirana kudzidziswa (HIIT) uye yakanangwa kudzidziswa mune yako yekusimba routine inogona kukurumidza mhedzisiro. HIIT kurovedza muviri kunobata akawanda mamhasuru mapoka, kuwedzera macalorie kupisa, uye kuwedzera metabolism yako. Zvichakadaro, kudzidziswa kwakanangwa, kusanganisira maekisesaizi esimba, kunobatsira kuveza muviri wako uye kuwedzera kuonda mhasuru. Yakasanganiswa nekudya kwakadzikama kunosimbisa chikafu chakazara uye kutonga kwechikamu, idzi nzira dzekusimba dzinogona kukubata iwe kune yako uremu zvinangwa. Rangarira, kuwirirana, kuzvipira, uye mafungiro akanaka ndiwo kiyi yekuwana mhedzisiro inogara kwenguva refu. Saka, kumbundira dambudziko, gara uchikurudzirwa, uye unakirwe nerwendo rwekuenda kune ane hutano, akakukodzera iwe!
Nguva yekutumira: 03-19-2024
