Danho rekutanga ⁤ kuwana chimiro nekukurumidza es ronga maekisesaizi zvinoenderana nezvido nezvinangwa zvako. Usati watanga, zvakakosha kutsanangura zvakajeka zvaunoda kuzadzisa: unoda kuderedza uremu, kuwedzera kutsungirira kwemoyo wako, kana kuwana simba retsandanyama? Paunenge wava nechinangwa chako chikuru mupfungwa, unogona gadzira maitiro ekuita maekisesaizi iyo inotarisa zvakanyanya pakushanda mhasuru uye masisitimu emuviri anodiwa kuti zviitike. Rangarira kuti munhu wega wega akasiyana, saka zvinokurudzirwa kubvunza nyanzvi yezvehutano kana mudzidzisi wega kuti akubatsire kugadzira hurongwa hwekudzidzisa hwemunhu uye hunoshanda.

Sanganisa mwoyo uye simba rekudzidzisa

Zve kuwana chimiro nekukurumidza, zvakakosha⁤ kubatanidza iyo⁤ kudzidziswa kwemoyo uye simba mumuitiro wako. Kurovedzera moyo kwemoyo, sekumhanya, kushambira, kana kuchovha bhasikoro, kuchakubatsira kuvandudza kutsungirira kwako uye kupisa macalorie. zvinobudirira. Ukuwo, the kudzidziswa kwesimba, kuburikidza nekushandiswa kwehuremu kana michina, ichakubvumidza iwe kukudziridza tsandanyama, nekudaro ichimhanyisa metabolism yako uye kufambisa kupisa kwemafuta Iko kusanganiswa kwezvirango zvese zvakakosha pakuwana mhedzisiro inokurumidza uye inogara munzira yako yekusimba.

Usaregeredza chikafu chako⁢

Chinhu chakakosha che kuwana chimiro nekukurumidza ari kuterera kudya kwako. Hazvina mhosva kuti unoita zvakadii uye zvine hunyanzvi maitiro ekurovedza muviri, kana ukasatarisa zvaunodya, zvinonetsa kuzadzisa zvinangwa zvako. Kuti uwedzere mibairo yako, iva nechokwadi chekudya kudya kwakadzikama kunosanganisira zvakasiyana-siyana zvakakosha zvekudya zvakaita seprotein, makhahydrates, uye mafuta ane hutano. Mukuwedzera, zvakakosha kuti ugare wakanyatso hydrated uye udzivise kushandiswa zvakanyanya kwezvokudya zvakagadziriswa kana zveshuga. Yeuka kuti kudya kwakakodzera ndiyo mbiru yakakosha yekubudirira mune chero chirongwa chekusimba.

Muchidimbu, kuwana chimiro nekukurumidza Zvinoda kusanganiswa kwezvinhu zvakakosha zvakadai semaitiro akanyatsorongwa ekurovedza muviri, kubatanidzwa kwehutano hwemwoyo uye simba, uye kudya kwakakwana. Kunyange zvazvo zvakakosha kuyeuka kuti munhu mumwe nomumwe ane zvaanoda uye maitiro ekugadzirisa, kutevera mazano aya kuchakubvumira kuti uwane migumisiro inobudirira munguva shoma Yeuka, zvinogara zvichikurudzirwa kubvunza nyanzvi isati yatanga kana kuchinja mararamiro ako.

-Yakanyanya kusimba kudzidziswa (HIIT) yekukurumidza kusimba

El high intensity kudzidziswa (HIIT) Iyo inzira inoshanda yekuwana muchimiro nekukurumidza, sezvo inoshanda muviri nenzira yakasimba uye inoshanda. Nerudzi urwu rwekudzidziswa, nguva dzemaekisesaizi akasimba dzinochinjaniswa nenguva pfupi yekuzorora. Izvi zvinobatsira kupisa macalorie kubva zvinobudirira ⁤ikozvino kuvandudza kusagadzikana kwemoyo.

HIIT inonyanya kubatsira kune avo vane nguva shoma yekurovedza muviri, sezvairi zvinogona kuitwa munguva shoma zvichienzaniswa nemamwe maitiro ekurovedza muviri. Mukuwedzera, kudzidziswa kwepamusoro-soro zvakare inokurudzira kupisa mafuta kunyangwe wapedza kudzidziswa, nekuda kwechiitiko chinozivikanwa sekuti afterburning effect.

Kuti uite basa repamusoro-soro, unogona kusarudza mhando dzakasiyana dzemaekisesaizi, senge sprints, jumping jacks, burpees, squats, uye push-ups. Chakakosha ndechekuti chengetedza kusimba kwakakwirira panguva dzemaekisesaizi uye kuita zvakanyanya nguva yekuzorora kuti apore. Pamusoro pezvo, HIIT inogona kuchinjirwa kumatanho akasiyana ekusimba, ichiita kuti ive yakakodzera vanhu vemazinga ese.

- Mabhenefiti e⁤ musanganiswa we⁢cardiovascular exercise uye kudzidziswa simba

Kusanganiswa kwe Cardiovascular exercise uye simba rekudzidzisa Iine mabhenefiti akawanda emuviri uye hutano zvakazara. Nekubatanidza nzira mbiri idzi dzekurovedza muviri, a synergistic effect Iyo inosimudzira mhedzisiro uye inomhanyisa nzira⁤ yekupinda muchimiro Cardiovascular exercise Inobatsira kuvandudza hurongwa hwemoyo, kuwedzera kusimba uye kupisa macalorie, uku kudzidziswa simba inosimbisa tsandanyama, inowedzera kuwanda kwemapfupa uye inovandudza chimiro.

Imwe yemabhenefiti makuru ekubatanidza moyo yekurovedza muviri uye kudzidziswa kwesimba ndeye kupisa mafuta. Kudzidzira kwemwoyo, zvakadai sekumhanya kana kushambira, kunowedzera kukurumidza kwemwoyo uye kukurumidza kushandiswa kwemasabolism, iyo inobatsira kupisa makorikori uye kuderedza mafuta akawanda emuviri , zvakadai sekusimudza zviremera kana kuita maitiro ekudzivirira, kunowedzera mhasuru, iyo inotungamirira kune kuwedzera kwekuzorora kwemasabolism. Izvi zvinoreva kuti kunyangwe wapedza kurovedza muviri, muviri wako unoramba uchipisa macalorie.

Imwe bhenefiti ndeye kusimbisa mapfupa nemajoini. Kudzidziswa kwesimba, nekubatanidza kushorwa kwemisungo, kunowedzerawo simba pamapfupa uye majoini Izvi zvinobatsira kuvasimbisa uye kuwedzera mapfupa avo, izvo zvinonyanya kukosha kudzivirira zvirwere zvakadai se osteoporosis. Pamusoro pezvo, kusanganiswa uku kwekurovedza muviri kunobatsirawo kuvandudza chimiro, sezvo mhasuru dzakasimbiswa dzinopa rutsigiro rwakakura kumusana uye zvimwe zvimiro zvemuviri.

- ⁢Kukosha kwekudya kwakadzikama kuzadzisa zvinangwa zvako

Kudya zvine mwero kunokosha kuzadzisa zvinangwa zvako⁢ kuti uwane chimiro nekukurumidza. Muviri wako unoda chikafu chakakodzera kuti ushande nemazvo uye kupora mushure mekurovedza muviri. Nekutevera kudya kwakaringana, unoita shuwa kuti uri kudya mapoka ese ezvekudya muchiyero chakakodzera, izvo zvinokupa iwe simba uye chikafu chinodiwa kuti uvandudze kuita kwako kwemuviri.

Imwe yemabhenefiti makuru ekudya kwakadzikama ndeyekuti inokubatsira kudzora uremu hwako. Nokudya zvakasiyana-siyana zvekudya zvine hutano zvakapfuma mune zvinovaka muviri uye zvakaderera mumakoriyori, unogona kuwana uye kuchengetedza huremu hwemuviri hune hutano. Mukuwedzera, kudya kwakadzikama kunoderedza dambudziko rekuita zvirwere zvine chokuita nekurema uye kufutisa, zvakadai sechirwere cheshuga 2 uye chirwere chemwoyo.

Chengeta kudya kwakakwana zvakare kuvandudza hutano hwako uye manzwiro ako. Nekupa muviri wako chikafu chaunoda, unosimudzira kushanda kwakanaka kwenhengo dzako dzese uye masisitimu. Izvi zvinoshandura kuva simba guru, kunaka kwehope, uye kujeka kukuru kwepfungwa. Uye zvakare, kudya chikafu chine hutano kunogona kuwedzera kugadzirwa kwemaurotransmitters akadai seserotonin, ayo ane hukama nemanzwiro ekugara uye mufaro.

-Kuita maekisesaizi maitiro ekumhanyisa maitiro ekupinda muchimiro

:

Kana uri kutsvaga kuwana chimiro nekukurumidza uye zvinobudiriraIzvo zvakakosha kuti iwe uise pfungwa pamiitiro yekurovedza muviri inokubatsira kuti uwedzere mhedzisiro yako. Kuti uite izvi, zvinokurudzirwa kubatanidza zvese Cardio uye simba maekisesaizi.⁤ cardio ichakubatsira iwe kupisa mafuta uye kuvandudza kuramba kwako, nepo maekisesaizi e simba Ivo vanokubvumidza kuti utaure tsandanyama dzako uye uwedzere metabolism yako.

Maitiro ekuita maekisesaizi anobudirira kuti akurumidze kuita kuti akwane angasanganisira: Zviito zvakaita sekumhanya, kushambira, kusvetuka tambo, kana kuchovha bhasikoro kushandira moyo wako. Aya mabasa anogona kusanganiswa ne maekisesaizi esimba ⁤ zvakadai sekusimudza uremu, squats, push-ups⁢ uye mapuranga. Nguva dzose yeuka kutanga nekudziya kwakakodzera kuti udzivise kukuvara uye kutambanudza pamagumo ega rega rega kuti uwedzere kushanduka uye kudzivisa kurwadziwa kwemisumbu.

Usakanganwa izvozvo kutsungirira ⁤uye kukurudzira Ndidzo dzinokosha kuti uwane chimiro nekukurumidza. Zvinokurudzirwa kumisa purogiramu inonyatsoita uye inokwanisika, uye kuitevera zvakasimba. Uyezve, chikafu inoita basa rakakosha mukuita. Iva nechokwadi chokuti unodya kudya kwakadzikama, kunovaka muviri, kudzivisa zvokudya zvakagayiwa zvakakwirira mumafuta akazara. Kana ukaona izvi zvichibatsira, funga kutsvaga rubatsiro rwenyanzvi yekusimba muviri kana mudzidzisi wega kuti akutungamirire uye akukurudzire mukuita basa rese.

-Maitiro ekuchengetedza kwenguva refu kukurudzira kuti uwane mhedzisiro inogara

Kukurudzira kwakakosha pakuwana mhedzisiro inogara mune chero chinangwa chatinomisa, kunyanya kana zvasvika pakuwana chimiro nekukurumidza. Asi sei kuchengetedza iyo kukurudzira munguva refu? Pano tinopa zvimwe nzira dzinoshanda:

1. Zviise zvinangwa zvinokwanisika: Zvakakosha kutsanangura zvinangwa zvinogoneka uye zvinogoneka kuti urambe uchikurudzirwa kwenguva refu patsanura chinangwa chako kuita zvinhanho zvidiki zvinogoneka uye wozvipemberera pese paunosvika pazviri.

2. Tsvaga maitiro ekurovedza muviri aunoda: Zviri nyore kwazvo kuramba uchikurudzirwa kana uchinakidzwa nekusimbisa muviri kwaunoita. Edza mhando dzakasiyana dzemaekisesaizi, sekumhanya, yoga, kana kurovedza simba, uye tsvaga yaunoda zvakanyanya. Iwe unogona zvakare kubatanidza zviitiko zvakasiyana mumaitiro ako kudzivirira kufinhwa uye kuchengetedza kufarira.

3. Tsvaka rutsigiro nekuzvidavirira: Kuve ne⁢rutsigiro rwevamwe vanhu vanogovera⁢ zvinangwa zvako kunogona kukurudzira zvakanyanya. Tsvaga waunoshanda naye kana kujoinha mapoka ezvekusimba epamhepo kwaunogona kugovera zvaunowana uye zvinonetsa. Pamusoro pezvo, kumisikidza hurongwa hwekuzvidavirira, sekuchengeta kufambira mberi kwako kana kushanda nemurairidzi wega, zvinokubatsira kuchengetedza kutarisa uye kukurudzira kwenguva refu.

- Batanidza maekisesaizi ekupikisa kune toni uye kusimbisa tsandanyama

Kubatanidza maekisesaizi ekupikisa kwakakosha kunzwisa uye kusimbisa tsandanyama mumuitiro wako wekudzidzira. Idzi mhando dzemaekisesaizi dzinoratidzwa nekushandisa simba remhasuru kukunda kuramba kwekunze, sekusimudza masimbi kana kuita maekisesaizi nemabhandi elastic. Aya maekisesaizi anoshanda zvakanyanya mukuwedzera tsandanyama, kuvandudza simba uye kutsungirira, uye kukurumidza kupisa macalorie.

Imwe nzira yekubatanidza zviitwa izvi muchirongwa chako chekudzidzisa kuita zvidzidzo zvesimba kaviri kana katatu pasvondo. Iwe unogona kutarisa kune akasiyana mhasuru mapoka muchikamu chega chega, senge makumbo, maoko, musana, chipfuva uye dumbu. Rangarira kutanga nemaekisesaizi anoshanda mamhasuru makuru uye wozoshanda nzira yako kusvika kune madiki. Pamusoro pezvo, zvakakosha kuita chiitwa chega chega nemazvo kuti uwedzere mabhenefiti uye kudzivirira kukuvara.

Mimwe yeanonyanya kufarirwa maitiro ekupikisa anosanganisira squats, pushups, deadlifts, mashina emakumbo, barbell rows, uye weighted crunches. Iwe unogona kubatanidza aya maekisesaizi mumuitiro wako wekudzidzisa, uchiachinjanisa uye nekusiyanisa huwandu hwedzokororo uye nhevedzano zvinoenderana nezvinangwa zvako. Zvakare, rangarira kuzorora zvakakwana pakati pezvirongwa uye ita shuwa kuti unowana mapuroteni akakwana uye zvinovaka muviri kutsigira kukura kwemhasuru. Usazengure kupikisa tsandanyama dzako nemaitiro ekuramba kuti uone mhedzisiro inooneka mumhasuru yako toning nekusimbisa!

-Kukosha kwekuzorora uye kupora nemazvo kuti ugone mhedzisiro

Zorora uye apore zvakanaka Aya ndiwo akakosha maficha ekuwana mhedzisiro yakanaka kana wapinda muchimiro nekukurumidza. Kazhinji, tinotarisa chete pakudzidziswa kwakasimba uye kuregeredza nguva yekuzorora inodiwa muviri wedu recover. Nekudaro, inguva yekuzorora apo kuchinjika uye ⁢ kukura kwemhasuru kunoitika chaizvo.

La kukosha kwekuzorora inorara⁢ mune akati wandei akakosha maficha. Kutanga, kuzorora kwakakwana kunobvumira tsandanyama kugadzirisa uye kusimbisa. Patinodzidzisa, mhasuru dzinoiswa mukushushikana kwakanyanya, izvo zvinogadzira diki diki-kukuvara. Inguva yekuzorora apo kukuvara uku kunogadziriswa uye misumbu inova yakasimba. ⁤Pamusoro pezvo, kuzorora kwakakwana kunobatsirawo kudzivirira kuwandisa uye kuneta kwemuviri nepfungwa.

Nekuti ⁤ gadzirisa mhedzisiro, zvakakosha kuisa kuenzana pakati pekudzidzira nekuzorora. Izvi zvinosanganisira kuronga mazuva ekuzorora kwekushanda, uko kuderera-kusimba kwekuita basa rekuita sekufamba kana kushambira kunogona kuitwa, pamwe nemazuva akazara ekuzorora pasina kurovedza muviri. Pamusoro pezvo, zvakakoshawo kuve nechokwadi chekuti unorara zvakakwana. Panguva yekurara, kugadzirisa kwemuviri kwakakosha uye maitiro ekuzvarwa patsva anoitika, ndosaka zvakakosha kurara pakati pe7 ne9 maawa husiku hwega hwega.

Sebastian Vidal

Ini ndiri Sebastián Vidal, injiniya wekombuta anofarira nezve tekinoroji uye DIY. Uyezve, ndini musiki we tecnobits.com, kwandinogovera zvidzidzo kuti tekinoroji iwanikwe uye inonzwisisika kumunhu wese.