Imhando ipi yekurovedza muviri ibhasikoro rakamira?

bhasikoro rakamira: tsandanyama dzarinodzidzira
Pamusoro pemoyo, ngatisakanganwe kuti bhasikoro rakamira mutambo weCardio, tsandanyama dzinoshandiswa mubhasikoro remukati dzinonyanya kuwanikwa mumakumbo, zvidya, glutes (yakaderera muviri), abdominals uye kumashure (kumusoro muviri).

Imhando ipi yekurovedza muviri ibhasikoro remaekisesaizi?

Iyo haingoshandire kudzoreredza makumbo ako uye matako, asi zvakare ichakubatsira iwe kuridza hunde yako nekumusoro migumo, zvichiita kuti ive yakazara kwazvo kurovedza muviri. Ichi chiitwa chinoshanda zvese kupisa mafuta, pamwe nekuvandudza mamiriro emuviri uye hutano hwemoyo.

Chii chinoitika kana ndikaita maminetsi makumi matatu pabhasikoro rakamira?

Zvese mune zvese, kuita maminetsi makumi matatu ekuchovha bhasikoro zuva rega rega kunosimbisa tsandanyama nemajoini, kupisa macalorie uye kurwisa kushushikana. Inzvimbo yakanaka yekutangira. Kubva ipapo, unogona kuwedzera nguva uye kusanganisa nezvimwe zviitiko, senge simba maitiro.

Chii chinoitika kana ndikaita bhasikoro zuva rega rega?

Nekuita kumira bhasikoro nguva nenguva, iwe unopisa mafuta uye toni tsandanyama, saka vhoriyamu inodzikiswa kana ukatanga nehumwe huremu. Kuti uwane tsandanyama iwe waizoda yakanyatso hurongwa umo iwe unosanganisa kudya nekudzidziswa uremu.

Chii chiri nani kufamba kana kuita bhasikoro rakamira?

Zvechokwadi, kufamba kunopisa mafuta akawanda kupfuura bhasikoro. Chokwadi, nokuti ibasa rinorema. Ndeipi iri nani pakurasikirwa uremu? Kurasikirwa uremu kunosanganisira kuwedzera huwandu hwemakoriyumu aunopisa uchienzaniswa nenhamba yaunodya pazuva.

Ndeipi chikamu chemuviri chinorasikirwa nehuremu nebhasikoro rekurovedza muviri?

Bhasikoro rakamira rinopisa macalories kubva kumuviri wese, kusanganisira mudumbu, sezvo uchifanira kukondirana neabs yako kuti uchengetedze kurongeka kwakanaka, saka unogona kunyatso shanda yako abs pabhasikoro rakamira.

Ko kana ndikangochovha bhasikoro?

Pisa macalorie nekukurumidza uye zvirinani. Kuwedzera kweropa uye kuwedzera kwemwoyo. Ichi chiitiko chinogona kuitwa kumba. Kuvandudza hutano hwako hwepanyama, kupisa mafuta uye kuderedza uremu.

Ndeipi nguva yakanakisa yekuchovha bhasikoro rakamira?

Ndeipi nguva yakanakisa yekuchovha bhasikoro rakamira? Nguva yakanakisa yekuita bhasikoro rakamira i7 am nekuti kuita kurovedza muviri mangwanani kunovandudza kunaka kwekurara uye husiku-nguva shanduko muBP, maererano neongororo yesainzi yakabudiswa muVascular Health uye Risk Management.

Ndeipi kurovedza muviri kunopisa macalorie akawanda?

Aerobic Exercise ndiyo nzira inoshanda kwazvo yekupisa macalorie uye inosanganisira zviitiko zvakaita sekufamba, kuchovha bhasikoro, uye kushambira. Sechinangwa chakajairika, sanganisira angangoita maminetsi makumi matatu ekusimbisa muviri mumaitiro ako ezuva nezuva.

Nzira yekushanda dumbu pabhasikoro rakamira?

Rendedzera hunde kune zvibato uye edza kuisa dumbu pasi pasi sezvinobvira, uchitarisa pasi, ndiyo nzvimbo yakanakisisa yekushanda madumbu. Zvakare dzikisa musoro wako nemapfudzi nekuti unenge uchiwedzera kushushikana kwemudumbu kune pedaling uye izvo zvinoshanda zvakanyanya.

Nzira yekukura sei matako pabhasikoro?

Kuti utarise glutes yako pabhasikoro rakamira, unofanirwa kuwedzera kuramba uye kusimuka pabhasikoro, se "stair climber" vanoita mabhasikoro. Paunenge uri munzvimbo yakagara, iyo glutes inozorora. Kumira pamakumbo uye kuderedza kubatanidzwa kwequads kunowedzera kushorwa kune glutes.

Chii chinoitika kumukadzi kana akachovha bhasikoro?

Kuchovha bhasikoro kunogona kukonzera kuderedzwa kwekunzwa kwepabonde uye mamwe matambudziko ehutano hwepabonde muvakadzi, kunyanya kana zvibatiso zvakaderera pane chigaro. image captionKudzvanywa kwechigaro chebhasikoro nguva dzose kunogona kukonzera matambudziko nekunzwa kwepelvic.

Chii chiri nani kurasikirwa nedumbu kumhanya kana bhasikoro?

Kunyangwe zvese zvine hukama, kazhinji, kumhanya uye kuchovha bhasikoro miviri yemitambo inokurudzirwa kana chinangwa chako chiri kuderedza uremu uye pamwe nekuchovha bhasikoro unowana yakakwira zvishoma caloric mari. Tiri kutaura nezve avhareji ye600 kana 700 kcal / awa, yakati wandei kana ukasarudza bhasikoro.

Inguva yakareba sei bhasikoro rekurovedza muviri rinofanira kushandiswa?

Nyanzvi dzinokurudzira kuchovha bhasikoro mazuva matatu kana mana pasvondo kwemaminitsi makumi mana nemashanu. Zviri nani kusanganisa kuedza kukuru nemamwe akareruka usati wasarudza mutsara wekusimba: tinokuudza makiyi.

Chii chinoitika kana ndikaita maminetsi makumi matatu ekuchovha bhasikoro?

Kushandisa bhasikoro kanenge maminitsi gumi pazuva kunoderedza mukana wekutambura myocardial infarction. Kudzidzira muviri, pamwe chete nekushandiswa kwebhasikoro, kunogadzira basa rinodzivirira majoini uye, zvechokwadi, rinobatsira kudzivirira shure kusagadzikana.

Chii chekudya mushure mekudzidzira bhasikoro?

Mushure mekudzidziswa nebhasikoro, kugaya kunofanirwa kuve kwakareruka uye nekukurumidza umo isu tichafanirwa kudzoreredza mapuroteni, electrolytes uye makhahydrates. Mukati mezvikafu izvi tichava nemabhawa nezvinwiwa zvinopa simba kana nzungu.

Chii chakanakisa kurasikirwa nemafuta emudumbu?

Cardio zviitiko ndizvo zvakanakisa kana zvasvika pakurasikirwa uremu uye kupisa mafuta. Kana iwe uchida kuti mibairo ionekwe munguva pfupi, chero aerobic kurovedza muviri ichava shamwari yako huru. Kufamba, kumhanya, kuchovha bhasikoro, kushambira kana kutamba ndezvimwe zvezviitwa zvakakwana kuzadzisa chinangwa chako.

Ndeapi maekisesaizi akanakisa ekurasikirwa nedumbu mafuta?

Ichi ndicho chimwe chemaitiro akareruka uye anobudirira ekusimbisa dumbu. Rara pasi wakatarisa mudenga woisa zvanza zvako pachipfuva chako.

1. Chekutanga, enda pakudya.
2. Gara kumusoro.
3. Crunch nemakumbo akakwirira.
4. Bicycle sit-ups.
5. Kusimudza gumbo.
6. Chigero kumashure.
7. Inverted Crunch.
8. Chidimbu.

Ndeupi musiyano uripo pakati pebhasikoro rekurovedza muviri uye kuruka?

Musiyano pakati pebhasikoro rakamira uye kutenderera kana kutenderera kwemukati ndekwekuti iyo yekupedzisira yakanyanya kuoma, inoshanda uye inopikisa. Iyo yemukati bhasikoro bhasikoro inokutendera iwe kuti unakirwe nekunzwa kwakafanana neayo ekufambisa kunze.

Chii chekudya usati waita bhasikoro rakamira?

Chinhu chinonyanya kukosha ndechekutora "zvakareruka" makhahydrates, ekukurumidza kunwa iyo inopinda nokukurumidza muropa uye inokubvumira kugadzirisa mazinga ako e insulin. Aya makabhohaidhiretsi anogona kuwanikwa mumichero, nzungu kana muto.

Kangani pasvondo paunofanira kuita bhasikoro rakamira?

Asi kuti tiwane mabhenefiti ari pachena mumuviri wese, iyo Radical Trainer nyanzvi inopa zano kusanganisa yakamira bhasikoro masesesheni neanoshanda ekudzidzisa maitiro achishanda nemuviri wedu pachedu kanenge katatu pasvondo.

Chii chiri nani kurovedza muviri padumbu risina chinhu kana mushure mekudya kwemangwanani?

Kuita zvemuviri chinhu chekutanga mangwanani, pamberi pekudya kwemangwanani, kune simba rakasimba pamuviri: inovandudza mhinduro kune insulin, inowedzera kupisa kwemafuta uye inoderedza mazinga ehuga.

Ndinoziva sei kana ndiri kupisa mafuta pakuita maekisesaizi?

Unoziva sei kana iwe uchidzidzira mune aerobic mafuta ekupisa nzvimbo? Unonzwa sekunge uri kurovedza muviri asi unonzwa wakasununguka. Kana uchigona kutaura usingafemereki, uri munzvimbo chaiyo. Iyo inopesana neiyo yakaderera-yakanyanya kudzidziswa ndeye yakakwira-intensity interval kudzidziswa (HIIT).

Ndeipi imba yekugezera yakanakisa mushure mekuita maekisesaizi?

Zviri nani kutanga nemvura inodziya wobvumira muviri wako kupora zvishoma usati washandisa mvura inopisa. Bhati nemvura inopisa ine mhedzisiro inobatsira kwazvo pamuviri mushure mekuita maekisesaizi.

Chii chekuita kukurumidza metabolism uye kuderedza uremu?

Iwe unoziva nzira yekumhanyisa metabolism?

1. Idya mapuroteni nekudya kukuru kwega kwega.
2. Inwa imwe mvura inotonhora.
3. Dzidzira kudzidziswa kwemitambo yepamusoro.
4. Dzivisa kupedza nguva yakawanda wakagara.
5. Kudya green tea.
6. Sanganisira zvinonhuwirira zvekudya mukudya kwako.
7. Wana hope dzakanaka.

Ndedzipi nhengo dzemuviri dzinokwizwa nekuchovha bhasikoro?

Pamusoro pemoyo, ngatisakanganwe kuti bhasikoro rakamira mutambo weCardio, tsandanyama dzinoshandiswa mubhasikoro remukati dzinonyanya kuwanikwa mumakumbo, zvidya, glutes (yakaderera muviri), abdominals uye kumashure (kumusoro muviri).

Ndeupi mutambo unokuita muswe nemakumbo?

Iyo yakanyanya fashoni uye haisi yezvishoma, CrossFit ndiyo inopisa chirango chenguva uye mabhenefiti ayo ane chekuitawo ne glutes. “Iri imhando yekusimbisa muviri zvakanyanya, ine vateveri vakawanda munyika medu.

Muviri wemutyairi webhasikoro wakaita sei?

Maoko akapfava uye makumbo akasimba, ndiwo musanganiswa wakajairika wemutyairi webhasikoro. Tsandanyama dzakanyatsotsanangurwa mumuviri wezasi, asi pamwe chete nemaoko akafanana netsvimbo. mavanga. Vatyairi vemabhasikoro vanowanzoita makiromita akawanda nebhasikoro, uye nokukurumidza kana kuti gare gare vanodonha.

Ko bhasikoro rinoitei kumakumbo?

Ndiyo imwe nzira yakanaka yekusimbisa nzvimbo idzi



Saka, iwe unogadzira majoini nemamhasuru emakumbo, mahudyu nemagaro uye zvinokubatsira kurasikirwa nemafuta muhudyu nemhuru. Muchokwadi, pamwe chete nekumhanya uye kushambira, ndiyo imwe yedzakanakisa nzira dzekuvandudza aerobic kusimba.

Muviri wako unoshanduka sei kana uchichovha bhasikoro?

Kuchovha bhasikoro kunobatsira kuvandudza mashandiro emumhanyi nekuvandudza kusimba, kutsungirira, uye kutsungirira pasina kukuvadza tsandanyama dzemakumbo. Iyo zvakare yakakura-yepasi-impact cardio Workout, uye kuiwedzera kune yako yevhiki yekudzidzisa regimen ichakubatsira iwe kuita zvakawanda nekunetseka kushoma pamuviri wako.

Mukadzi paanochovha bhasikoro, anonzwa kufara here?

Unogona here kuwana mufaro wepabonde kubva mukuchovha bhasikoro? Mhinduro ndihongu, uye inotsigirwa neongororo yakaitwa neYunivhesiti yeIndiana (USA), iyo yakabudiswa muSexual and Relationship Therapy gore rapfuura.

Ndoda kuchovha bhasikoro kuti ndideredze uremu?

Muchidimbu, makiromita mangani kana kuti nguva yakareba sei yandinofanira kutsika kuti ndideredze uremu? Sezvineiwo, unofanirwa kudzidzira chiitwa ichi zvine mwero uye unovhara zvisingasviki 15 km muinenge 45 maminetsi. Zviite kanenge katatu pasvondo.

bhasikoro rinotanga kuonekwa riini?

Nyanzvi dzinoti, padiki, zvinotora mavhiki mana kuti utange kuona mhinduro. Uye ndiko kufungidzira kuti munhu anodzidzisa katatu pasvondo kweinenge awa. Kana uri mukobvu, mhedzisiro inotora mwedzi miviri kuti ioneke.

Chii chaunofanira kuita kuti usaneta kana uchikwira bhasikoro?

Vimba nesu, iwe uchafara kuona kufambira mberi kwako uye iwe uchagara uchikurudzirwa, saka chengeta aya matipi mupfungwa kuitira kuti usaneta pabhasikoro uye wopedzisira warega.

1. Dzidza kufema zvakanaka.
2. Tarisa maitiro ako ekufambisa.
3. Dzidza kushandisa kumhanya.
4. Ngwarira chimiro chako (kunyanya pazvikomo)

Ndeapi mashaki anonwiwa nevatyairi vemabhasikoro?

Dzvanya pane imwe neimwe kuti uone resipi:

1. 1. "Vegetable EPO": Beet smoothie neapuro uye ginger.
2. Banana smoothie nemukaka wealmond uye uchi. Kudzungudza kunwa usati waita maekisesaizi.
3. Cucumber tea ine mint uye lime.
4. Infusion ye ginger chai uye mandimu.
5. Choco-Kafi Shake
6. Mapuroteni anozunungusa uye michero yakatsvuka.
7. 7. "

Unofema sei mukuchovha bhasikoro?

Chinokosha chekufema zvakanaka pabhasikoro ndechekuita kuti ushandise mapapu ako zvakakwana. Kuti uite izvi, usafema zvisina kudzika, femera zvakanyanya. Nenzira iyi, iwe unozoshandisa yakawanda yemapapu ako uye wotanga kukwenenzvera kugona kwemuviri wako kugadzirisa oxygen.

Chii chinoshanda pabhasikoro?

Ndedzipi mhasuru dzinoitwa pakuchovha bhasikoro?

• Tsandanyama dzemhuru. Ose ari maviri gastrocnemius uye soleus zvikamu zvemhuru zvinotora chimiro nekuda kwekuita kwemaitiro aya.
• Tsandanyama dzechidya.
• Gluteal tsandanyama.

Nzira yekuziva sei kana mafuta ari kubviswa muweti?

Nzira yekuziva sei mafuta muweti? Kazhinji, mafuta ari muweti anoonekwa neziso rakashama. Dzimwe nguva zvinocherechedzwa ndezvekuti mvura yacho inoita kunge yakasviba. Dzimwe nguva zvinoonekwa kuti pane mafuta nekuti anenge achiyangarara aine mafuta.

Kurasa dumbu riri pasi peguvhu sei?

6 maitiro ekurasikirwa nemafuta kubva pasi pedumbu

1. Svetuka squat.
2. Inverted plank ine sliding.
3. Climbers.
4. Kusvetuka jacks.
5. Chigero chedumbu.
6. Mabvi kuchipfuva.

Nzira yekupisa mafuta kubva mudumbu uye muchiuno nekukurumidza paunenge wakarara?

5 zvinwiwa kuderedza uremu paunenge wakarara

1. Mukaka. Mukaka ndiyo yakanakisa yekunwa yekurara, zvese zvinopisa nekutonhora!
2. Ginger tea neremoni. Ginger neremoni zvinogona kumisa metabolism uye zvinosanganiswa zvakanyanya.
3. CHAMOMILE. Une matambudziko ekurara here?
4. Kefir.
5. Soy drink.

Inguva yakareba sei bhasikoro rekurovedza muviri rinofanira kushandiswa?

Muviri wedu unotanga kupisa mafuta mushure memaminitsi makumi maviri, asi kuti kudzidziswa kuve kwakakwana, kunofanirwa kuitwa kwemaminitsi makumi mana. Nebhasikoro rakamira tinoshanda akawanda mhasuru fibers kwenguva yakareba, sekunge chero yemoyo kurovedza muviri.

Ndinofanira kuita bhasikoro kwenguva yakareba sei kuti ndideredze uremu?

Nyanzvi dzinokurudzira kuchovha bhasikoro mazuva matatu kana mana pasvondo kwemaminitsi makumi mana nemashanu. Zviri nani kusanganisa kuedza kukuru nemamwe akareruka usati wasarudza mutsara wekusimba: tinokuudza makiyi.

Ndinofanira kuchovha bhasikoro kusvika rinhi kuti ndideredze uremu?

Bhasikoro rakamira zvakare rinorasikirwa nehuremu



Kuti uderedze uremu nerudzi urwu rwekurovedza muviri, chakanakira ndechekuti iwe unopedza maminitsi makumi mana nemashanu, sezvo uchigona kupisa kusvika ku45 macalorie kana kumhanya kwako kwakanaka.

Nzira yekushanda sei dumbu pabhasikoro?

Rendedzera hunde kune zvibato uye edza kuisa dumbu pasi pasi sezvinobvira, uchitarisa pasi, ndiyo nzvimbo yakanakisisa yekushanda madumbu. Zvakare dzikisa musoro wako nemapfudzi nekuti unenge uchiwedzera kushushikana kwemudumbu kune pedaling uye izvo zvinoshanda zvakanyanya.