Kuti watanga here kana kuti kwete ketogenic kudyaKuve wakasimba uye uine hutano kungangove chimwe chezvinangwa zvako zvepamusoro gore rose. Uye kurovedza muviri kumba ikozvino kwave kugona kupfuura nakare kose. Asi maekisesaizi epamba anogona kupa mazinga ekusimba uye mhedzisiro yakafanana neiyo yekujimu?
Mhinduro ndihungu akasimba. Zvinogoneka kuti upinde muchimiro uye kuzadzisa zvibodzwa zvako zvekurasikirwa nehuremu kubva mukunyaradza kweimba yako yekutandarira.
Nemaekisesaizi epamba, unogona kusimudzira dikita necardio, kuvaka tsandanyama nekudzidziswa kwesimba, kuzvipikisa neHigh Intensity Interval Training (HIIT), kana tonesa muviri wako nemaekisesaizi ehuremu.
Verenga kuti uwane mazano ekuti ungapinda sei muchimiro chiri nani nekuita maekisesaizi kumba anokubvumira kuti:
- Dzivisa mari yegym inodhura
- Sevha nguva yekufamba kuenda nekubva kugym
- Dzidzisa nembatya dzaunoda
- Dzivisa kubuda kunze kune mamiriro okunze akaipa
- Kuita maekisesaizi pasina “meso ese ari pauri” achinzwa kugym
- Zviedze iwe pachako kuronga kudzidziswa
Zviri Mukati
Mhando dzekurovedzera kumba kusanganisa nekufananidza
Izvo zvakakosha kuti uzive kuti kudzidziswa kwaunoita nguva dzose kunoshanda 100% kupfuura kudzidziswa kwausingaite. Zvinangwa hazvina basa mumutambo wako wekusimba, saka kuwirirana ndimambo.
#1 Cardio
Kana iri yako cardioUnogona kuwana zvinhu zvakawanda zvekuita kumba, kunyangwe iwe usingade kushandisa kutenga bhasikoro rekurovedza muviri, elliptical, kana muchina wekukwasva.
Masevhisi akati wandei ane mukurumbira ekunyoreswa kweTV seDaily Burn, Sweatflix, uye BeachBody On Demand anopa akasiyana anowirirana e cardio workouts. Iwe unogona zvakare kuwana nhamba huru yemavhidhiyo emahara paYouTube nemamwe masaiti.
Imwe yemahara sosi inzvimbo yako raibhurari, kwaunogona kuwana yakanaka siyana maDVD kukwereta. Maraibhurari akabatanidzwa kune mumwe nemumwe, saka kana paine zita rausingadi pasherufu yechitoro chako chemabhuku, vanogona kukwanisa kuritora kubva kune imwe nzvimbo.
Ne cardio workouts kumba, hapana chishandiso kunze kweyoga mat, tauro, kana nyoro mat inodiwa.
# 2. Kudzidziswa kwesimba
Iwe unogona kufunga kuti kudzidziswa kwesimba kwakanyanya kunogona kuitwa chete pajimu. Kunyange iri iyo nzvimbo chaiyo yekuwana kurovedza muviri kukuru, unogona kuwana mibairo yakafanana kumba.
Chokwadi, zvinotora mimwe michina, asi haufanire kuzadza imba yako yekutandarira nemichina inorema. Iwe unogona kuva chikoro chekare uye kusimudza simbi, iyo inotora nzvimbo shoma kupfuura iwe unofunga. Mapepa mashoma ehuremu, madumbbells, uye barbell ndizvo zvese zvaunoda kuti ushande-muviri wakazara.
Kana iwe uri kugadzira uye pfupi pane nzvimbo, unogona kuita pasina bhenji. Shandisa bhora rekurovedza muviri kune materu uye wobva warichengeta zviri nyore kuti usaonekwe kana wapedza.
Vazhinji varairidzi vesimba vanoshandisa kupatsanurwa hurongwa umo vanoshanda muviri wepamusoro rimwe zuva uye wezasi muviri unotevera. Kazhinji zuva rechitatu ndere ab Workout, cardio, kana nyanzvi yemitambo yekurovedza muviri, wozodzokorora sezvaunoda kwemazuva asara. Muchikamu chekupatsanurwa, zviri nyore kurangarira zvauri kuita pazuva ripi, uye pane kuchinjika mukufamba kwenhengo dzemuviri dzaunosarudza kubva pakurovedzera muviri kuenda kukurovedza muviri.
Pane maitiro ari kukura ekuita kurovedza muviri kwakazara mamwe mazuva ese., inova sarudzo inoshanda kana iwe usingakwanisi kurovedza muviri mazuva ese.
Semuenzaniso, kana iwe uchingokwanisa kuita dzidziso yako mazuva maviri pasvondo, uchishandisa yakajairwa kupatsanura system zvinoreva kuti muviri wepamusoro nepasi uchashandwa kamwe chete.
Kushanda muviri wakakwana kaviri pavhiki kunobata zvinhu zvose kaviri, kuwedzera kukosha kwenguva yakashandiswa.
Kunyangwe iwe uchironga maworkout maviri pasvondo kana kupfuura, kiyi ndeyekugara wakafanana uye kuziva kuti kufambira mberi kunotora nguva - hapana chinoitika nehusiku humwe. Kana ukangotanga kuona mhedzisiro, iwe unogona kunge uchinyanya kukurudzirwa uye izvo, zvakare, zvinozokufambisa iwe kumberi.
# 3. HIIT (Yakakwirira Intensity Interval Kudzidziswa)
Runako rweHIIT (High Intensity Interval Training) iri mukusiyana-siyana uye kufambira mberi kwairi. Unogona kufunga kuti haugone kuramba uchivandudza kusimba kwako mumaminitsi gumi chete pazuva, asi hachisi chokwadi.
Semuenzaniso, ngatiti uri kuita maminetsi maviri epakati. Huwandu hwebasa raunokwanisa kuita mumaminetsi maviri iwayo huchawedzera zvishoma nezvishoma nekufamba kwenguva, kunyangwe kana uchinge watora mazuva mashoma asina kujeka.
Mushure mekusvika kune yako yepamusoro (iyo iri mberi kupfuura iwe yaunofunga), unogona kuramba uchivandudza kusimba kwako nekugadzirisa fomu. Kushandisa fomu yakakodzera kunowedzera kuoma kwekuita chero kupi zvako. Paunodzikama (zvinoreva kuti hapachazove nekukura kana kufambira mberi), unogona kubatanidza mamwe maekisesaizi akaoma.
Iwe unogona nyore kugadzirisa yako HIIT Workouts nekuti unogona kupedzisa nguva yako neakasiyana maekisesaizi. Kamura maitiro ako ekuita maekisesaizi mumazuva akasiyana uye chinjana pakati pemuviri wako wepamusoro nepasi. Iwe unogona kubatanidza akawanda-akazara-muviri mafambiro muzuva rimwechete sezvinobvira.
Kufamba-famba kwemuviri wakazara kunosanganisira mapuranga, vanokwira makomo, maburpees, uye kunyange kusvetuka jacks.
En HIIT kurovedza muviri, iwe uchaita nguva dzako nekusimba zvakanyanya sezvaunokwanisa. Muenzaniso weHIIT yekudzidziswa kwevanotanga inogona kunge iri chinhu chakakosha se:
- Maminitsi maviri ekusundira-ups
- 30 seconds kuzorora
- Maminitsi maviri emapapu kana mapapu
- 30 seconds kuzorora
- 2 maminetsi chair dives
- 30 seconds kuzorora
- Maminitsi maviri ekugara-pamusoro pabhasikoro
- 30 seconds kuzorora
Iwe unowana kurovedza muviri kwakanaka, mumaminetsi gumi chete, uye unogona kutarisisa kufambira mberi kwako kubva vhiki kuenda vhiki.
Usanetseka kana iwe usingakwanise kuita yakawanda yenguva yega yega pakutanga. Hunyanzvi hwako nesimba zvichakura zvishoma nezvishoma kana ukaramba wakadaro. Semuenzaniso, kana iwe uchingokwanisa kuita maviri-ups pazuva rekutanga, zvakanaka. Ita maviri-push-ups (uye wozorora kwemasekonzi mashoma) kakawanda sezvaunokwanisa mumaminetsi maviri. Usaora moyo; Iwe uchashamisika kuti hunyanzvi hwako hunokura sei nekukurumidza.
# 4. Kusimbisa muviri
Zvaizivikanwa nevabereki vako calisthenics, unogona kuzviziva sekurovedza muviri. Mumakore gumi apfuura, kurovedza muviri kwakawedzera kugadzira kupfuura makore apfuura. Nezita idzva remadunhurirwa vauya vachida kuziva uye maekisesaizi anonakidza anogona kuchengeta muviri wako uchibatanidzwa.
Iwe uchaona akawanda maekisesaizi emuviri muHIIT maekisesaizi, asi haufanirwe kuzvivharira mukati menguva kana max intensity. Iwe zvakare haufanirwe kudzikamisa yako bodyweight workouts kuimba yako yekutandarira kana garaji kana iwe usingade.
Enda kupaki kana chikoro chepuraimari chinobvumira kushandiswa kweveruzhinji kwenhandare yekutamba mushure mekunge zuva rechikoro rapera. Kuve nekuchinja kwenzvimbo kunotyora monotony uye kunowedzera chinhu chekunakidzwa. Edza mabara akafanana, tsoko mabara, uye zvindori kuti utange maekisesaizi ako ezuva.
Kuti uwane mazano uye kurudziro, funga kujoinha zvikwata zvema bodyweight maekisesaizi online. Munokwanisa kugovera nyaya, kudzidza matipi, nekukurudzirana.
#5 Yoga
Zvinogona kunakidza kuita yoga neboka revasingazive, kana zvinogona kurwadza zvinorwadza. Kumba, unogona kuita yako yaunofarira yoga routine usinganetseki nezvenhengo dzemuviri dzaunodzidzisa kana kuti zvipfeko zvako zvekurovedza muviri zvakakodzera.
Yoga haina kukonzeresa semamwe maekisesaizi ataurwa pamusoro, asi tsvagiridzo inoratidza kuti yakangofanana nekutambanudza nekusimbisa maekisesaizi [ * ]. Iyo zvakare yakasimba sarudzo kune avo vanoda yakaderera kukanganisa kurovedza muviri nekuda kwehutano hwehutano hwakadai sekusawirirana kwehomoni, endocrine kusagadzikana kana kukuvara kwekare.
Kune nhamba inokatyamadza yeyoga application yaunogona kurodha kune yako mbozha nhare kana piritsi. Kubatsira kwekushandisa app kutungamira yako yoga poses ndeyekuti iwe unogona kuisa foni yako zvishoma masendimita kubva pachiso chako, saka iwe unogona kuona zvakajeka mapose. Usaedza kuchengeta bhuku rakavhurika kana kuomesa mitsipa yako kuona TV.
Sei kurovedza muviri kuchikosha?
Wedzera chiyero chekurovedza muviri, iwe uchitevera ketogenic kudya, inobatsira kupisa zvitoro zve glycogen (yakachengetwa glucose) kuitira kuti ugone kuenda mu ketosis.
Kana glycogen yapera, uye iwe hausi kuizadza nekudya makabhohaidhiretsi, muviri wako unochinja kune kupisa mafuta kuti uwane simba.
Kugara uchirovedza muviri kunopa zvimwe zvinobatsira, zvakadai se:
- Simudza yako insulin sensitivity (chimwe chinhu chakanaka), sezvaratidzwa muchidzidzo chino,
- Rebesa matelomeres ako, iyo inogona kuwedzera hupenyu hwebasa.
- Wedzera chiyero chaunopisa mafuta.
Kwaunotanga kudzidziswa kumba
Zvakanaka, wafunga kuedza kuita maekisesaizi ako kumba, asi unofunga sei pekutangira? Sezvineiwo, pane mhinduro iri nyore yeiyo.
Tanga nemafambiro anokuratidza kukurumidza uye kwakakosha kudzoka pane yako nguva yekudyara. Izvi zvinoreva kuisa mapoka ako makuru emhasuru kushanda kutanga, senge quads yako, glutes, uye abs. Kuchengeta aya mamhasuru makuru akabatikana anoisa tanga choto chako chinopisa mafuta, saka unogona kunzwa kukurudzirwa na cherechedza mhinduro dzako dzekutanga.
Kunyange zvakakosha kuyeuka kuti mhedzisiro yekukurumidza haisi yechokwadi, kuona kumwe kufambira mberi kunotangisa tsika yako itsva uye kukuchengetedza uine shungu dzekuwedzera kubudirira.
Kana uchinge wagona kuwedzera mamwe mafambiro, unogona kuwedzera maekisesaizi ezvikamu zvidiki zvemuviri wako.
Pakupedzisira, iwe unotanga kumira. Kana izvozvo zvikaitika, unogona kugadzirisa chimiro chako kana kuita kuti mafambiro ako aripo awedzere kunetsa.
Semuenzaniso, pane kuita squats nguva dzose, unogona kuita squats yegumbo rimwe chete, pistol squats, kana pulse squats. Mune pulse squats, unoita yako yekutanga squat asi usadzoke kunzvimbo yekutanga. Iwe unogara munzvimbo yakadzika uye pomba hafu yenguva yekufamba.
Kugadziriswa kwakapusa kuchawedzera kuoma kwako uye kukuchengetedza kubva pakubvisa mapani.
Zvipe iwe puroteni inowedzera usati wadzidzira
Paunenge uri pakudya kwe ketogenic, unogona kunge uine simba rakaderera rekushanda, asi handicho chikonzero chega chaungade kutora protein yekuwedzera.
Mapuroteni anobatsira nekuonda uye kuderera kwemafuta emuviri muchikamu nekuda kwehukuru hwayo hwekupisa, izvo zvinoreva kuti iwe uchapisa makorikori kuti ugaye uye kuisa metabolize iyo.
Kuenzaniswa nezvimwe zvakaderera mapuroteni kudya, kudya kweprotein yakakwirira kwakaratidzwa kuwedzera satiety uye kuderedza kudya.
Kuwedzera chikafu neprotein kunokubatsirawo kusangana newe macros, iyo inogona kuva yakaoma kune vanotanga pane ketogenic diet.
Wakagadzirira kupisa mafuta nekudzidzira kumba
Sezvauri kuona, haungogumiri pakushandisa uremu kana michina yekurovedza muviri inodhura zvakanyanya paunenge uchiita maekisesaizi kumba.
Iwe unogona kupisa macalorie, kushandura chimiro chemuviri wako, uye kunakidzwa zvakanyanya sezvaunokwanisa nemitambo yako yekumba kumba, pamwe kutopfuura pane yekujimu. Hazvidhure, zvinochengetedza nguva, uye zvinokupa rusununguko rwekuongorora nzira itsva dzemaekisesaizi.
Iwe unogona kubatanidza akawanda akasiyana mukushanda kwako svondo rega rega nekusanganisa nekuenzanisa marudzi ekudzidziswa. Iwe unogona kuda kuita simba rekudzidzisa mazuva maviri pasvondo uye wozopedzisa vhiki rose ne cardio, HIIT, kana kurovedza uremu hwemuviri.
Kuchinja zvinhu kunobatsira kuchengetedza maworkouts ako matsva pasina kurasikirwa nekumhanya. Iwe une rusununguko rwakanyanya pamusoro pemaitiro ako ekudzidzisa uye unogona kuzvigadzirisa kune yako hurongwa, zvaunoda uye kugwinya zvinangwa.
Rangarira: kudzidziswa kwaunoita nekuenderana kunoshanda zvakanyanya pane kudzidziswa kwaunongofunga nezvako. Kunyara, matambudziko emari, kana kufinhwa hazvidi kuve chipinganidzo chekuti muviri wako uzadzise zviroto zvako. Nhasi izuva rekutanga, saka funga kuti uchaita sei nazvo?