Aya maekisesaizi gumi nemanomwe akaderera anokodzera nzvimbo mumaitiro ako ekuita maekisesaizi nekuti anopisa macalorie uye anoita kuti asanyanya kunetsa pamajoini nemamhasuru.
Ko maekisesaizi akaderera anobatsira kusvika pahutano hwako uye zvibodzwa zvekurasikirwa nehuremu here?
Kana iwe uine hanya nekuwana basa rakasimba, usanyengerwa nezwi rokuti "low-impact exercise."
Rudzi rwemaekisesaizi urwu Inobatsira iwe kupisa mafuta uye kugadziridza chimiro chemuviri wako pasina kushushikana kweiyo yakanyanya-impact kufamba.
Uye iwe unogona kurovedza muviri wako wese pasina mudzidzisi wega kana gym midziyo kutanga nhasi.
Usati waenda kuburikidza nerunyorwa rwedu rweanonyanya kufarirwa akaderera-impact maekisesaizi ekuedza, iwe unofanirwa kutanga waziva mutsauko uripo pakati pavo uye yakanyanya-impact Workouts.
Zviri Mukati
Chii chinonzi low impact exercise?
Kudzidzira kwakaderera-kunoderedza simba uye kushushikana kunoiswa pamamhasuru nemajoini (senge hudyu, mabvi, uye zviziso zvemakumbo) panguva yekurovedza muviri..
Aya maekisesaizi ane chinangwa chekuchengeta tsoka imwe pasi. Kusvetuka-svetuka hakubvumirwi.
High-impact workouts inoisa simba rakawanda uye kushushikana pamhasuru dzako nemajoini.
Vanoda kuti tsoka mbiri dzisimudzwe kubva pasi panguva imwe chete. Mimwe mienzaniso yemhando yepamusoro maekisesaizi ndeyekusvetuka jacks, CrossFit, uye yakakwirira intensity interval kudzidziswa (HIIT).
Ingano kuti low-impact cardio kana simba maekisesaizi zvinoda basa shoma.
Kana iwe uri kuzviita nemazvo, iwe ucharamba uchirova 40-50% yehukuru hwemoyo wako uye dikita.
Iwe hausi kushandisa cheya chekurova kwemoyo kuzviyera here? Saka unofanira kuziva kuti unofanira kukwanisa kutaura asi uchinetseka nekuimba paunenge uchiita maekisesaizi.
Iyi yakaderera-inokanganisa maekisesaizi inotapira nzvimbo (ishoma simba, yakanyanya kurova kwemoyo) inosungira mafuta akachengetwa kuitira simba uye inokubatsira kuderedza uremu.
Uye maitiro ekuita maekisesaizi akaderera anobatsira pakupora, kunyanya kana ukada kuita maekisesaizi epamusoro-soro.
Ndepapi paunofanira kufunga nezvekuita zvishoma-kukanganisa?
Pane nguva nhatu dzaunofanirwa kusarudza yakaderera-inokanganisa maekisesaizi pane yakakwirira-inokanganisa chiitiko:
# 1. Iwe uri kuchinjika kune yakaderera carb ketogenic kudya.
Kuchinja kubva kune yakakwira-carbohydrate yekudya kunogona kuita kuti iwe unzwe zviratidzo zvefuruwenza zvinozivikanwa se keto flu.
Tsandanyama aches, kushaya simba, uye kutemwa nemusoro zvinogona kukanganisa iwe kwemavhiki mashoma ekutanga paunosvika ketosis.
Panzvimbo pekuzvitora nyore uye kuzorora sezvaungaita nefuruu chaiyo, zvingave zvine hungwaru kuita kurovedza muviri nokuti kukunda kusagadzikana.
Kuita maekisesaizi kuchaita kuti shanduko yeku ketosis ikurumidze, kupisa glycogen yakachengetwa nekukurumidza, saka unozozvisunungura kubva kune iwo maside effects kare.
Chinjana maekisesaizi ako akanyanya kusimba panguva ino kune yakaderera maekisesaizi.
Vachawana mwoyo wako uchipomba ropa, uko ndiko kunobva hutano hwakanaka hwekurovedza muviri, pasina kupedza simba rako rakaderera.
Usanetseke; Iyi nguva ye detox inofanira kungogara kusvika wazara mu ketosis (anenge masvondo maviri kusvika matatu).
Kamwe mu ketosis, kana ukafunga kuwedzera kusimba kwako, yeuka kuti izvi low impact workouts ivo isarudzo yakanakisa yemazuva ekupora.
Ingoita shuwa kuti hausi kubata nemamwe mamiriro pane iyi runyorwa, senge iri pazasi.
# 2. Une dambudziko rehomoni uye kusaenzana
Pane zvakawanda zvinokanganisa hormonal balance.
kudya kwako, nhanho dzekushushikana, kunaka kwekurara uye nharaunda zvese zvinoita basa rakakosha. Asi rudzi rwekurovedza muviri uye nguva yekurovedza muviri zvinogonawo kukonzera kukanganisa kwehomoni.
Tarisa overtraining miedzo immune system uye inoita kuti muviri wako uburitse kuwedzera kwehomoni yekushushikana.
Izvi zvinogona kuitika kana uri kudzoka kuzoita maekisesaizi mushure memwedzi mishoma usipo kana iwe uri mumhanyi wepamusoro ari kuedza kuzadzisa rekodhi yako inotevera (PR).
Muviri wako unogonawo kuita izvi kana usiri kuupa kuzorora kwakakwana uye kupora pakati pemaekisesaizi.
Wedzera iyi kushushikana kwemuviri kune kushushikana kwauri kutotarisana nako uye iwe uchaisa yakawandisa kumanikidza pamuviri wako.
Izvi zvinogona kukanganisa chiyero chehomoni yako uye kukusiya uine zviratidzo zvisingadiwe sekuneta, kunzwa nzara nguva dzese, uye kusakwanisa kuderedza uremu.
Kuti udzivise izvi, gumi chenjera ne 12 Yambiro Zviratidzo Kuti Uri Kunyanya Kudzidzira uye funga kuchinjira kune zviitwa zvakaderera.
Iwe uchawana zvese zvakanaka zvehutano zvekurovedza muviri pasina kuremedza muviri wako zvakanyanya.
Uri kutotarisana nehomoni kusaenzana here kana kuti endocrine matambudziko?
Mamwe mamiriro akadai polycystic ovary syndrome, chirwere cheshuga, adrenal, hypothalamus kana matambudziko europi thyroid vane hunyoro hwakanyanya uye vanobatwa nekuita maekisesaizi epamusoro.
Ona kuti unonzwa sei mushure mekushanda kwako. Kana wakaneta zvokusagona kudya uye uchida kurara, kurovedza kwako kunogona kuva kwakanyanya.
Iwe unofanirwa kunzwa uine simba uye dzimwe nguva kufara mushure mekurovedza muviri nekuda kwekuyerera kwemaendorphin ayo maekisesaizi anounza.
Neraki, kune akawanda anoshamisa akadzika-maitiro ekuita kuti moyo wako upombe pasina kudzvinyirira mahormone ako.
# 3. Une mamiriro chaiwo kana kurwadziwa kuripo
Sezvo maekisesaizi akaderera achiisa simba shoma uye kushushikana pamamhasuru nemajoini, yakanakira avo:
- Vakuvadzwa
- Vanotambura nearthritis kana kurwadziwa kwemajoini.
- Vanofutisa zvakanyanya kana kufutisa
Zvakare, vakadzi vane nhumbu vangangoda kufunga nezve-low-impact Workouts, kunyanya panguva yekuzvitakura.
Uye kana uchangotanga kuita maekisesaizi mushure mekumbozorora, zviri nani kuti utangezve maekisesaizi ako nemafambisirwo akaderera.
Senguva dzose, zvakanaka kuti utaure nachiremba wako kutanga, sezvo iye anoziva mamiriro ako chaiwo.
Kana wangove nekuenderera mberi kwavo, unogona kuyedza ese edu aanofarira akaderera-maitiro maekisesaizi, akanyorwa pazasi:
Iwo 17 akanakisa epasi-impact maekisesaizi ekuderedza uremu
# 1: kufamba kana kukwira
Kufamba panze kana pane treadmill ndiyo iri nyore kuita yekuderedza uremu.
Nepo iwe usingapise macalorie akawanda pakufamba sekunge uri kumhanya, kufamba kweawa imwe chete kunogona kupisa pakati pe200 ne500 calories. 1 ).
Kuti uwedzere calorie yako inopisa, famba uchikwira materu nezvikomo (kushanda glutes yako) uye tora kukurumidza kwako.
Kufamba mujecha nechando, kana kushanda kunze mapapu mashoma, kuchawedzerawo kune dambudziko uye kupisa macalorie.
#2: kushambira
Kutuhwina ndicho chinhu chiri padhuze kusvika ku zero kukanganisa kwemaitiro akaderera maekisesaizi.
Iwe unogona kunge usingatombonzwi sekunge uri kuita zvakawanda, asi muviri wako wese uri kuwana chaizvo zvauri kuda.
Kuramba kwemvura kuchakubatsira kupisa pakati pe300 ne500 makorikori, zvichienderana nekurema kwaunoita uye nekumhanya kwaunoita kushambira ( 2 ).
# 3: mvura aerobic
Kuita aerobics munzvimbo isina kudzika yedziva kunopa muviri wako kuramba kushanda uchipokana.
Kufanana nekutuhwina, kunoitawo kuti mwoyo wako urove pasina kunetsa majoini ako.
Awa yemvura aerobics inogona kuburitsa kupisa kwe200 kusvika 350 calories ( 3 ).
# 4: kutamba uye nhanho aerobics
Makirasi ekudhanha akaita seZumba uye mamwe akafanana nhanho aerobics sarudzo dzinowana rap yakaipa.
Asi kirasi yekutamba yakaderera-aerobic ichapisa mazana matatu kusvika ku300 macalorie paawa. 4 ) Uye awa yekirasi yeaerobics inopisa zvishoma pamusoro pe400 kusvika 600+ macalorie ( 5 ).
Muchidzidzo chidiki chakaitwa, vakadzi vari mukirasi yekutamba aerobic vakarasikirwa nemuviri wakawanda sevaya vaimhanya nekuchovha bhasikoro ( 6 ) Vakavandudzawo chimiro chemuviri wavo nenzira yakafanana.
Naizvozvo, iwe unozowana ese mabhenefiti pasina kugara uchinetsa majoini akafanana uye tsandanyama.
#5: kukwasva
Kukwasva, kungave pamuchina wakamira wekukwasva kana mumvura, kunopisa huwandu husingadaviriki hwemacalorie uye kunosimbisa muviri wako wepamusoro.
Zvichienderana nekumhanya kwako uye uremu hwako, unogona kushandisa mazana mana kusvika mazana matanhatu + macalorie paawa ( 7 ).
Kukwasva kwakanaka zvakare kana uine nguva pfupi. Chikamu chemaminitsi makumi matatu chinodya anenge mazana maviri macalorie ( 8 ).
Uye aya macalorie anopiswa ane mwero mwero wekuedza, zvichiratidza kuti haufanirwe kushanda nesimba kuti uwane yakanaka calorie kupisa.
#6: kayak
Awa yekufamba kayaking inopisa mazana matatu kusvika mazana mana makorikori, uku uchivandudza hutano hwemoyo wako uye simba remhasuru. 9 ).
Chinhu chakanakisa nezve kayaking ndechekuti inokumanikidza kubuda kunze. Saka iwe zvakare unowana ese mabhenefiti ehutano hwepfungwa anouya nekuve mune zvakasikwa.
Iwe uchave nekusimbisa muviri kwakanaka uye unogona kuderedza kushushikana kwako uye kugadzirisa hutano hwako hwepfungwa nekungova kunze.
# 7: kuchovha bhasikoro (iyo mhando chaiyo)
Yakajairika spin kirasi inogona kunyanyisa, asi hazvireve kuti haugone kutenderera zvine mwero nguva nenguva.
Chero bedzi iwe uchichengetedza nhanho yakagadzikana, bhasikoro rakamira kana inononoka cycle sesheni inogona kutorwa seyakaderera-impact.
Nekufamba kuri pakati nepakati, chikamu chebhasikoro chakamira chinopisa pakati pe400 ne600+ macalorie paawa ( 10 ).
Kana iwe uchinzwa kurwadziwa kwemajoini paunenge wakatasva, edza bhasikoro recumbent rinogara pasi kuti ubvise imwe yekumanikidza kubva pamabvi ako.
#8: TRX
Wakambozvibvunza here kuti iwo mabhendi marefu eyero ndeapi mujimu yako kana paterevhizheni?
Aya mabhendi ekumisikidzwa anozivikanwa seTRX mabhendi. Iwo akagadzirwa neaimbova Navy SEAL mutungamiriri, Randy Hetrick ( 11 ).
Imwe mugumo webhandi inosungirirwa kune chimwe chinhu chakamira, chakadai semuti kana simbi. Wobva wabata zvibato kune rimwe divi kuti uite maekisesaizi ako.
TRX Workouts inopa yakazara muviri toning uye inobata yako musimboti.
Ingotsvedza maoko ako netsoka kuburikidza nezvishwe zvekumusoro nezasi maekisesaizi emuviri.
Sezvo iwe uchishandisa uremu hwemuviri wako uye mabhendi ekupikisa, iwe unenge uine inonetsa yekurovedza muviri pasina kubuda kufema.
Shandisa chiitwa chinotevera kugadzirira TRX, sezvo ingave yakanyanya kumberi kana uchangotanga.
# 9: nyore kuramba kudzidziswa
Imwe huru-yakaderera-impact yekudzidzira sarudzo ndeye kungoshandisa huremu hwemuviri wako kana mabhendi ekudzidzira kuwedzera kuramba kuri nyore.
Iwe unogona kuita akati wandei akasiyana mafambiro kugadzira dunhu, iro rinogona kudzokororwa kaviri kana katatu.
Kudzidzira dunhu seizvi kunogona kupisa mazana mashanu kusvika mazana manomwe+ macalorie paawa ( 12 ).
#10: Yoga
Yoga kurovedza muviri kwakazara.
Iyo Power yoga uye Vinyasa inoyerera inosanganisa fomu rakakodzera nekuwedzera kwekuita kwemuviri. Mamwe makirasi anotowedzera kupisa kudiki kupisa macalorie uye kuita kuti moyo wako urove nekukurumidza.
Iyo inononoka Hatha-maitiro yoga kirasi inogona kukubatsira iwe kuzorora uye recharge, maviri mabhenefiti ehomoni chiyero uye uremu.
Makirasi anononoka anopisa 240 kusvika 350 macalorie paawa, nepo kuyerera kwemagetsi kana Vinyasa ichipisa zvakanyanya ( 13 ).
#11: Pirato
Pilates, kurovedza kwakaderera kwakagadzirwa naJoseph Pilates, kunotarisa pakusimbisa musimboti wako kuti uvandudze kushanduka kwako uye chimiro.
Nepo magym mazhinji aine vanochinja uye zvimwe zvidimbu zvemidziyo yakasarudzika, yakafanana nemidziyo yekushungurudza, iwe unowana akawanda mat maekisesaizi ekuita kumba.
Paunenge ukadaro, nguva yakajairika yeawa-yakareba inogona kupisa avhareji ye360 macalorie ( 14 ).
#12: Bha
Iyo barbell, imwe yakaderera-inokanganisa kirasi yekurovedza muviri iri kuwana mukurumbira, inotarisa pakuvandudza simba, kushanduka, uye agility ( 15 ).
Izvi zvinoitwa kuburikidza nemhando dzakasiyana dze ballet uye Pilates akafuridzirwa mafambiro. Maekisesaizi anogona kuitwa mujimu kana nekufambisa makirasi online.
# 13: Elliptical
Muchina we elliptical unotevedzera chiitiko che cross cross skiing, inova inotyisa cardio Workout. Enda pamushini uye iwe uchapisa makorikori akawanda pane kufamba pane treadmill.
Kutsvedza maoko ako netsoka nekudzoka kunopa kusimba kwepamusoro uye kwepasi kwemuviri kurovedza muviri kupisa mazana mashanu kusvika mazana masere macalorie paawa. 16 ).
#14: mukwiri
Mukwiridzi anogona kuve nemhedzisiro yakaderera kana akaitwa nemazvo. Zvakanaka, haufanirwe kukurumidza kana kureba kuti uchengetedze zvakaderera.
Rega kushandisa stair climber kana iwe uchinzwa chero kurwadziwa mumabvi ako. Uye taura nachiremba wako usati waishandisa zvakare.
Iwe uchapisa 140 kusvika pamusoro pe400 makorikori mumaminitsi makumi matatu pamukwidza wemasitepisi, zvichienderana nehuremu hwako ( 17 ).
Iyo yakanaka pair yekubatanidza neyekumusoro-yemuviri uremu masesheni. Iwe unenge uine yakazara-yakazara-muviri Workout inopisa macalorie pasina kuzvipisa iwe pachako.
# 15: kukwira dombo
Kukwira kunokumanikidza kushandisa muviri wako wepamusoro nepasi panguva imwe chete.
Iye zvino iwo magyms ekukwira matombo ari kubuda kwese kwese, haufanirwe kubuda panze kuti unakirwe nekurovedzera kwakaderera uku.
# 16: skating
Skating, zvakafanana nekuchovha bhasikoro, zvinogona kuve zvakaderera chero bedzi iwe uchitora nyore uye uchinakidzwa nekutasva.
Chikamu cheawa imwe chete chinogona kupisa pakati pe200 ne600 makoriyori uye iwe zvakare unopinda mune zvakasikwa, izvo zvinogona kuvandudza hutano hwako hwepfungwa uye kuderedza kushushikana mazinga. 18 ).
Izvi zvakafanana zvinogona kutaurwa kune iri kuuya yepasi-impact Workout.
#17: Gorofu
Kutenderera kwegorofu kunowanzotora maawa mana. Saka iwe unogona kupisa 400-600 macalorie pamutambo, uye kana ukashandisa ngoro yegorofu ( 19 ).
Huya netsvimbo dzako uye uchapisa mazana matanhatu kusvika angangoita 600 macalorie paround ( 20 )!
Ita izvi uye iwe uchawana kurovedza muviri kukuru pasina kuwandisa.
Edza aya maekisesaizi akaderera nhasi
Maekisesaizi akaderera achakubatsira kubvisa mafuta, kupisa makabhohaidhiretsi, uye kugadzirisa muviri wako. Uye iwe uchazviita nemarwadzo mashoma emajoini uye mhasuru.
Wana chiedza chegirini kubva kuna chiremba wako usati watanga kuita maekisesaizi. Wobva watanga nechiitwa chaunoda kuyedza zvakanyanya (kukwira dombo, semuenzaniso?).
Shandura yako yakaderera-inokanganisa sarudzo nguva nenguva kune dambudziko idzva uye chimwe chinhu chinonakidza kutarisira.
Zvino iwe hauzove nedambudziko rekugara uchikurudzirwa kuita maekisesaizi.