Kutanga muitiro wokurovedza muviri kunogona kuva kwakaoma. Yese studio, yega yega kirasi yekurovedza muviri, uye wega wega mudzidzisi anovimbisa iwe uchaona mhedzisiro munguva pfupi. Asi kana zvasvika pakutsvaga akanakisa kupisa mafuta ekudzidzira, kwete yega yega kirasi yejimu kana nyanzvi ichakupa iyo kwauri.
Chirongwa chekudzidzira kupisa mafuta chakaoma kupfuura iyo indasitiri yehutano yaungada kuti iwe utende. Iwe unoda musanganiswa wesimba, cardio, uye kudzidziswa kwepakati, uye nepo zvirongwa zvakawanda zvekusimba zvinopa zvimwe zviri pamusoro, zvishoma zvinosanganisa zvese zvitatu.
Pazasi, iwe uchadzidza maitiro ekugadzira-kupisa-kupisa kurovedza muviri, zvitanhatu-kupisa-kupisa zviitwa kuti ubatanidze mumaitiro ako, uye nei "kupisa mafuta" kusingangoitwe mujimu.
Zviri Mukati
Izvo zvikamu zvikuru zvekurovedza muviri kupisa mafuta
Kana iwe uri kutsvaga kukurudzira kurasikirwa kwemafuta uye kuchengetedza tsandanyama, maekisesaizi ako anogona kunge akasiyana neese ari mujimu.
Iwo akanakisa maworkout ekupisa mafuta iva nechiyero pakati pezvinhu zvitatu izvi:
- Huremu huremu uye vhoriyamu yakareruka (5-6 reps paseti) - kusimba uye kupisa mafuta.
- Huwandu hwepamusoro uye huremu huremu (8-12 kudzokorora paseti): kusimbisa mhasuru.
- High Intensity Interval Training (HIIT): Kuwedzera cardio uye kupisa mafuta.
Kushandisa ese matatu matekiniki anotendera iwe kupikisa muviri wako nenzira nhatu dzakasiyana.
Semuenzaniso, kusimudza zvinhu zvinorema (sezvakataurwa mundima #1) inobata muviri zvakasiyana pane yakakwirira volume hypertrophy / kukura kwemhasuru (ndima # 2). Zvakare, ita cardio yakawanda mukati meHIIT Workout (point #3) inogona kukurudzira kuora muviri, asi zviri nani kuisanganisa nekudzidzira kudzivirira kudzivirira tsandanyama atrophy kana kurasikirwa kwemhasuru.
Mune mamwe mazwi, iwe uchaona mhedzisiro uchishandisa chero yeaya maitiro. Asi kana iwe uchida kuwana zvakanakisa mhedzisiro munguva shoma yenguva, uri nani pakushanda pane ese ari matatu muchirongwa chako chekudzidzisa.
Heano mashandiro anoita zvinhu izvi pamwechete mukupisa-mafuta Workouts:
- Kuwedzera kuramba kudzidziswa kunobatsira kuwedzera simba kuwana uye chengetedza kuonda mhasuru, izvo zvinokubatsira iwe kupisa macalorie akawanda, kunyangwe pakuzorora.
- Zviitwa zveAerobic (kana cardio inofamba) ichakubatsira iwe kupisa mafuta, kunyanya mafuta e-visceral akakomberedza dumbu rako.
- Cardio inogonawo kukubatsira kurasikirwa nedumbu mafuta.
6 maekisesaizi ekupisa mafuta
Kana iwe uchida kupisa mafuta kuburikidza nekuita maekisesaizi, unofanirwa kubvunza mudzidzisi wega kuti agadzire chirongwa chekudzidzisa chemuviri wako uye zvinangwa zvako. Izvo zvakati, kune akawanda maekisesaizi aunogona kuita wega anorova ese matatu mbiru dzekupisa-mafuta Workout mukufamba kumwe.
1. Mabhebhi
Burpees chiitiko chakakurumbira nevarairidzi vega, kukwidza moyo yevatengi vavo kumusoro (uye tsiye dzakasimudzwa). Kufamba kwebodyweight uku kunotariswa zvakanyanya nekuti iko kuzara-muviri cardio Workout. Kubatanidza squat, kusundira-kumusoro, uye kusvetuka-svetuka mune rimwe bato pasina mubvunzo ndeimwe yeanofarira pakati pevatambi. HIIT matunhu.
Zviite iwe pachako:
Mira netsoka dzako dzakaparadzana paupamhi hwemafudzi. Dzikisa mu squat yakamira, wobva waisa zvanza zvako zvakasimba pasi pamberi pako.
Dzokera kunzvimbo yakakwirira yepuranga, wozodzika mu pushup.
Dzorera tsoka dzako kumashure, svetuka mukusvetuka kwakatwasuka, womhara zvinyoro nyoro mabvi ako akakotama munzvimbo yako yepakutanga ye squat.
2. Kufamba mapapu
Kune misiyano yakawanda yemapapu kana nhanho, chimwe nechimwe chine zvikomborero zvakasiyana. Kukotama lunge kunopisa glutes yako, static lunge ichapisa quads yako (inozivikanwa senguva iri pasi pekunetseka), uye kusvetuka kuchaita kuti kurova kwemoyo wako kufambe.
Lunga rekufamba rinosanganisa simba, cardio, uye chiyero kuita rimwe kufamba. Iwe unofanirwa kupisa musimboti wako wekuenzanisa, bata dumbbells kuti uwedzere kuramba, uye famba chinhambwe chakatarwa kuti uwedzere light cardio pakurovedza muviri.
Zviite iwe pachako:
Bata madumbbells ane huremu huri pakati nepakati, ari pakati pe20 ne40 mapaundi.
Simuka wakatwasuka, uchipinza pelvis yako mukati nepakati pako.
Enda mberi negumbo rako rekurudyi, uchidzika kuitira kuti quad yako yekurudyi ienderane nepasi uye ibvi rako rekuruboshwe rive mainji mashoma kubva pasi.
Sveta glute yako yekurudyi uye fambisa chitsitsinho chako chekurudyi chakananga pasi, uchidzokera kunzvimbo yakamira. Dzokorora negumbo rako rekuruboshwe.
Ita 15 lunges yakazara, zorora kwemasekonzi gumi, wozodzokera kumutsara wako wekutanga.
3. Kettlebell inozununguka
Paunofunga nezvekufamba kwebarbell senge zvinorema squats, deadlifts, kana mabhenji mashini, unogona kufungidzira zvishoma, zvinodzorwa maekisesaizi nechinangwa chekuwedzera mhasuru kuwana.
Kettlebell swings haigone kuve yakasiyana. Iwo ese ari maviri anaerobic (simba uye simba) uye aerobic kurovedza muviri, zvichiita "yakasimba yemoyo mhinduro" kana ichishandiswa mukudzidziswa kwepakati. Hauzvitendi here? Ingoedza kuita matatu seti e20 reps uye uchaona kuti uri kufema sei.
Zviite iwe pachako:
Bata kettlebell ine mwero kusvika kune inorema, kana inenge 16-20 pounds (35-44 kilograms), woiisa pasi inenge 6-12 inches pamberi pako.
Bata kumusoro kwekettlebell, fambisa mapepa ako kumashure uye pasi, shandisa musimboti wako, uye "swing" kettlebell pakati pemakumbo ako. (Zano repfungwa: Fungidzira mutambi wenhabvu achidonhedza bhora kune quarterback.)
Sezvo kettlebell inodzokera kunzvimbo yayo iri kure, svina hamstrings uye glutes kutumira kettlebell kumusoro.
Pakurebesa, maoko ako anofanirwa kutambanudzwa pamberi pako achienderana nepasi, magokora ako akakotama zvishoma.
4. Dhonza
Usati wafunga, "Ini handigone kuita kudhonza," imbomira. Kudhonza-ups idanho rakaoma chaizvo rinodenha musimboti wako, lats, chipfuva, uye tsandanyama dzekumusana, uye vanhu vazhinji vane nguva yakaoma kuita imwechete rep.
Uye kutaura chokwadi, kana uri kutarisa kupisa mafuta, imwe rep haisi kuzoicheka (pun yakarongwa). Saka shandisa mamwe maturusi pachinzvimbo, senge bhendi rekupokana kana TRX, kuita kuti kufamba kuve nyore.
Zviite iwe pachako:
Kuti uite inoyamurwa kudhonza-kumusoro, sungirira TRX kuitira kuti mibato iite 3-4 tsoka kubva pasi. (Paunenge wakagara, unofanira kukwanisa kubata zvibato nemaoko ako akatambanudzwa zvizere pamusoro pemusoro wako.)
Gara chigadziko chako zvakananga pasi peTRX, nemakumbo ako akatambanudzwa pamberi pako.
Zvino, paunenge uchibata matinji ako uye musimboti, zvisimudze uchibva pasi, kudzamara maoko ako (nemabatiro eTRX) aiswa pazasi pehapwa dzako.
Kana uchida kushomeka, unza tsoka dzako kumagaro ako.
5. Tambo dzehondo
Kana zvasvika kune akanakisa kupisa-kupisa maekisesaizi emuviri wako wepasi, iwe une zvinopfuura zvakakwana sarudzo dzekusarudza kubva (semuenzaniso: iwo mana mafambiro pamusoro).
Asi zvakadini nemuviri wako wepamusoro? Battle rope moves ndemamwe eakanakisa ekupisa mafuta ekuita kuti moyo wako uwedzere kukwira paunenge uchishanda biceps yako uye triceps.
Zviite iwe pachako:
Mira netsoka dzako paupamhi hwemafudzi zvakaparadzana, wakabata tambo muruoko rumwe norumwe.
Mu squat zvishoma, batanidza core yako uye simudza ruoko rwako rwerudyi kuita curl.
Deredza ruoko rwako rwerudyi paunenge uchikotama kuruboshwe, wobva wakurumidza kufamba.
Ramba uchichinjanisa maoko nekumhanya kwakanyanya kwemasekonzi makumi mana nemashanu.
6. Vanokwira
Vanhu vazhinji vanotarisira kuve neyakatsanangurwa musimboti, zvisinei, maekisesaizi mazhinji emudumbu anosanganisira static holds. Sezvawakatodzidza, kuitira kurovedza muviri kupisa mafuta emuviri, unofanirwa kunge uchiedza kuvaka tsandanyama uchisimudza kurova kwemoyo wako.
Saka nepo dumbu richifamba senge boat pose uye puranga zvakanaka, zvinogona kunge zvisiri izvo zvakanakisa kurovedza muviri kupisa mafuta edumbu.
Zviite iwe pachako:
Tsvaga nzvimbo yakakwirira yepuranga, nemaoko ako zvakananga pasi pemapfudzi ako.
Rongedza abs yako uye uuye nebvi rako rekurudyi kuchipfuva chako.
Chinja makumbo uchiita zvakafanana nekuruboshwe.
Kurumidza kufamba, uchiita "vanokwira" vakawanda sezvaunokwanisa munguva yemasekondi makumi matatu.
Kana zvasvika pakupisa mafuta, kudya kwakakosha
Kana iwe ukatora chero chinhu kubva muchinyorwa ichi, ngachive ichi: Kupisa mafuta, haugone kuita chinhu chimwe chete.
Kumhanya mamaira mashanu zuva rega rega, kuita squats zuva rega rega, kana kuenda kukirasi imwe chete yeHIIT kasingaperi kunogona kutungamirira kune mamwe simba kana kuderedza uremu. Asi kuti upise mafuta zvakanyanya, unofanirwa kushandisa ese matatu mazano pamwechete.
Uye zvakafanana zvinoenda kune chikafu chako.
Kudya kwakanyanya mushuga uye makhahydrates kwakaratidzwa kukonzera kuwedzera kwemafuta emudumbu. Mune mamwe mazwi, kushanda kwako nesimba mujimu hakuzobhadhara kana kudya kwako kuchigara kuchisimudza mazinga ako eglucose. Kana kuti kana uchigara uchidya mamwe macalorie yaunopisa
Zvakare, kana iwe uchida chaizvo kuwedzera tsandanyama yako (kupisa macalorie akawanda uye mafuta kunyangwe pakuzorora), shandisa protein mushure mekudzidziswa. Tsandanyama dzako dzinoda amino acids kubva kuprotein kuti uzvivake zvakare mushure mekurovedza muviri, maitiro anozivikanwa se tsandanyama protein synthesis.
Para kupisa mafuta nzira zvinonyanya kushanda, batanidza kuedza kwako mujimu nekudya kwakaderera-carb ketogenic kunotevera kudyiwa kwepakati-kusvika-yakakwirira mapuroteni. Unogonawo kufunga kutevera a chaiyo ketogenic kudya, kwaunodya nema carbohydrates panguva yekurovedza muviri kwako.
Sanganisa Kupisa Kwemafuta Workouts neKeto Diet Kuti Uone Migumisiro
Kupisa mafuta, maekisesaizi ako anofanirwa kuve nezvinhu zvitatu: HIIT kudzidziswa, uremu hunorema, uye vhoriyamu yakakwirira. Nepo imwe neimwe yemaitiro aya ine mabhenefiti ayo, zviri nani kuishandisa pamwe chete.
Maekisesaizi akaita seburpees, kudhonza-ups, uye kufamba mapapu anoremedza tsandanyama dzako uchisimudza kurova kwemoyo wako, zvichitungamira mukurasikirwa nemafuta. Zvisinei, kunyange nokurovedza muviri kunobudirira zvikuru kana kuti maekisesaizi akasimba zvikuru, hauzooni kurasikirwa kwemafuta omuviri pasina kudya kwakafanira.Kubvisa makabhohaidhiretsi neshuga kwakaratidza kuderedza mafuta omuviri nepo kuwedzera kweprotein kunobatsira kuvakazve tsandanyama. Kuti uone zvakanakisa mhedzisiro, sanganisa yako mafuta ekupisa maworkouts ne ketogenic kudya chaiyo kana cyclical uye gadzirira kutaridzika uye kunzwa zvakanaka.