Slimming masitepisi

Kugara muguta, isu tinowanzoshandisa zvekufambisa uye hatiwane nguva yekuenda kukirabhu yekusimbisa muviri. Nekudaro, mumwe nemumwe wedu ane mukana wakanaka wekushandisa kubva pa540 kusvika 750 kcal paawa uchishandisa masitepisi.

Iyo yekufungidzira simba rekushandisa kana uchikwira uine huwandu hwe60-70 nhanho paminiti ndeye 0,14 kcal pa1 kg yehuremu. Nekudaro, mukadzi anorema 70 kg anoshandisa angangoita gumi kcal paminiti kana achikwira masitepisi. Nekudaro kurudziro yakakurumbira yekusiya erevheta uchitsvaga matanho. Iko kushandiswa kwesimba kana uchidzika nematanho kwakaderera zvishoma. Uye kana iwe ukafunga kuita cardio kudzidziswa, saka zvinokurudzirwa kutanga ne 10-10 maminetsi uye uunze kusvika pamakumi matatu nemakumi matatu emaminitsi

 

Ndeapi mamhasuru anoshanda kana uchifamba kukwira masitepisi?

Kukwira masitepisi kunoderedza zvakanyanya mafuta emuviri, toni tsandanyama, uye normalizes BP. Kukwira masitepisi zvakare kunoita kuti mabvi anotwasuka, ane simba chiuno anotwasanudza (hamstrings uye glutes), uye mhuru dzemhuru (calorizer). Zvakare, mushure memwedzi mitatu ye "kudzidziswa" kwakadaro, huwandu hwemapapu hunowedzera ne8,6% paavhareji, vhoriyamu yechiuno inoderera ne2%, uye mwero wecholesterol unodzika ne3,9%.

Kufamba pamatanho kunoita senge yakazara cardio kurovedza muviri. Zvakare, majimu mazhinji akareba aine Stairmaster simulator iyo inoteedzera kukwira masitepisi.

Unofanirwa kutanga kufamba usina kuyerwa. Pangosvika pakuva nyore kwauri, unogona kusimudzira mhedzisiro nezviyereso. Tora 2-3 kg dumbbells mune yega ruoko (huwandu hwakazara 5-6 kg). Iko kushomeka kwematanho ndekwekuti iwe haugone chete kufamba kana kumhanya pavari, asi zvakare ita zviitwa.

 

Sei kudzidzisa pamatanho?

Nguva dzose simbisa mabvi ako zvakanaka usati watanga kurovedza muviri. Ita shuwa kuti tsoka dzeshangu dzako hadzi tsvete pamatanho.

Sarudza masitepisi ekubhururuka ane matatu matatu (zvishoma matanho gumi neimwe). Izvi zvinokwana kutanga, ipapo unogona kuenderera kune mamwe mafloor. Matanho enhandare sarudzo huru kana uchikwanisa.

 

Workout 1 - Dumbbell Kukwira Kufamba

  1. Tora dumbbells inorema 2-3 kg (sezvaunoshandura, wedzera huremu kusvika ku5-7 kg). Usashamiswe nehuremu huremu - panopera kukwira, zvidya zvako zvinopfungaira kubva mutoro. Kana zvisiri, tora mabhegi akaremara nguva inotevera. Mushure memavhiki mashoma, iwe unozokwanisa kusimudza ne10 kg dumbbells mune rumwe ruoko.
  2. Chengetedza maoko ako akarembera pasi zvakasununguka. Tanga kukwira.
  3. Mukupedzisira, usazvibvumidze kuzorora, kutendeuka uye kutanga kuburuka pane yakadzorwa avhareji nhanho. Usakurumidza.
  4. Mushure mekudzika pasi, zorora kwemaminetsi mashoma, wobva watanga kunotevera kukwira. Mushure mekusimudza uye kuburuka, iwe unofanirwa kunzwa kushushikana mumhasuru dzezvidya zvako. Pakazosvika chechitatu, uchaona zvichinetsa kudzora makumbo - ichi chiratidzo chekuti inguva yekumira. Mazuva maviri mushure memusangano uyu, mahudyu anokuvadza zvakanyanya. Mazhinji emhasuru kusuruvara kunokonzerwa nekudzokorora kweaccentric panguva inodzorwa inodzika masitepisi. Kunyangwe isina kuoma sekusimudza, ibasa rakaoma kune iyo mhasuru tambo - ivo vanogashira imwe microdamage. Asi iwe haufanire kutya, kukuvara kwakadai kunobatsira kumisikidza nyowani maseru nuclei, uye chiuno chako chinowana kudhirowa uye kuwanda.

Workout 2 - Yekutanga Manera Maekisheni

Kana iwe uchinzwa uine chivimbo pamatanho, iwe unogona kuisa zvakapusa kurovedza muviri mukufamba kwako. Usati wadzidzira, ita chokwadi chekudziya, enda nendege mbiri, wobva waenderera kuchikamu chikuru.

Ita maekisesaizi rimwe nerimwe, uchipa yega yega masekondi 15-30:

 
  1. Kumhanya pamatanho;
  2. Jumping;
  3. Inomuka pazvigunwe;
  4. Nhanho refu;
  5. Kusimudza muchinjikwa;
  6. Simuka pamaoko nemakumbo.

Dzokorora zviitwa nenzira imwechete 3-4 nguva. Sezvaunodzidzisa, wedzera iyo nguva yechirongwa nekuwedzera huwandu hwemapapu. Kana kurwadziwa kana kusagadzikana kuchikura, rega kurovedza muviri uye bvunza chiremba wako.

Workout 3 - Yepamberi Manera Yekuekisesaiza

Pisa moto uye famba nendege 3-4, wobva waenderera kuchikamu chikuru chechidzidzo.

 

Ita maekisesaizi rimwe nerimwe, uchipa yega yega masekondi makumi matatu.

  1. Kumhanya pamatanho;
  2. Kusvetuka kumusoro nhanho kubva kune squat;
  3. Pasina kukwana squats (kutanga kune rimwe divi, uyezve kune rimwe);
  4. Push kumusoro;
  5. Revers kusundira-kumusoro.

Dzokorora zviitwa nenzira imwechete 3-4 nguva. Uku kunonetsa kurovedza muviri, saka ita maekisesaizi nenzira yakadzorwa, tevera maitiro ako nekubatana (calorizator). Sezvaunodzidzisa, wedzera iyo nguva yechirongwa nekuwedzera huwandu hwemapapu.

 

Uye usafunge kuti manera akajairika anogona kutsiviwa nemhando dzese dzeanotsika kana simulators. Saka shandisa maelevhi mashoma uye takura, uye shandisa mamwe masitepisi uye famba.

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