Bella Adams
Unoda kunyatso gadzira ziya? Zvadaro tine chimwe chinhu kwauri: kurovedza muviri kunopisa kusvika ku1,000 makoriyumu - chero iwe ukaenda kuzere throttle.
Muviri wako, muchina wako. Zuva rega rega unozadza tangi uye wotanga zvakare - wakagadzirira matambudziko matsva. Yakawanda sei yaunodya kana iwe uchimisikidza injini zvinoenderana zvachose nezvido zvaunoisa pamushini wako.
Kukwirisa sipidhi yaunomhanya, ndiko kuwedzera kwemafuta aunoshandisa. Uye kana iri nyaya yekushanda kwakanyanya, simba rekushandisa rinoenderera kwemaawa akawanda - kunyangwe nguva refu mushure mekunge wagadzikana pasofa.
Izvi zvinodaidzwa kuti afterburn effect, nesainzi zvakare "Yakawedzera Post-exercise Oxygen Consumption", muchidimbu: EPOC.
Kuti upinde munzvimbo ino yekutsva, unongoda chinhu chimwe chete: chirongwa chakasimba chekudzidzisa - senge yedu 1,000-calorie Workout.
Iko 1,000 makorikori inenge yakaenzana nehove yenguruve yakakangwa mumafuta ane fries kana mabhawa maviri echokoreti - saka kurovedza muviri kunogona kugadzirisa zuva rakakodzera rekubiridzira.
Yakagadzirirwa isu chete nemusayendisiti wezvemitambo Elmar Trunz-Carlisi kubva kuInstitute for Prevention and Aftercare (IPN) muCologne nemumwe wake Alex Winkler - kamwe FIT FOR FUN Fitness Model yeGore.
Vanhu vebvunzo vakakwanisa kuratidza kuti inoshanda! Tester Sven Korn: "Ndinomhanya marathons, asi nguva yekurovedza muviri yakadai ishanduko kwandiri - uye inonetesa."
Yakanyanya 1,000 Calorie Workout Tarisa
Mhando nhatu dzakasiyana dzevarume, kuyedza kumwe: Takatumira vatambi vane matracker ekusimba kuti vatariswe.
Mhedziso: Nekumhanya kwedu uye kurema kwemuviri wedunhu, unogona kupisa kusvika ku900 macalorie panguva yako yekurovedza muviri - uye iyo EPOC mhedzisiro inowedzera imwe 15 muzana.
- Sven Korn: The Hamburg-based running coach mumhanyi wemarathon
- Kevin Heinrich: Crossfit ndicho chishuwo chaicho cheiyo wiry content strategist kubva kuMunich.
- Albert Braun: Nokuda kwemutambi wesimba anobva kuHamburg, kurovedza kwechinguvana kwakanga kuri denho isina kujairika: “Kurovedza kwakasimba kwe1,000-calorie kwakandisunda kuganhuriro yangu yomuviri!”
Pisa 1,000 macalorie: Aya ndiwo mashandiro aanoita
Kufuridza 1,000 makorikori zvakajairika kunoda yakakwira "RPM" chirongwa chinomanikidza muviri kuti ushande pamwero mukuru. Isu tinokurudzira zvakanyanya masisitimu akadai sedunhu uye kudzidziswa kwepakati kune vese vane hutano, vanokodzera nhamba vanofarira.
Mashandiro azvinoita: Imwe neimwe yezviitwa inoitwa mune inonzi Tabata modhi - takura kasere kwemasekonzi makumi maviri, zorora kwemasekonzi gumi nguva yega yega. Wobva wamhanya. Vanotanga vanofanira kungoita maekisesaizi masere ekutanga pakutanga - havangapise macalorie 8 zvakadaro, asi vanogona kushanda zvishoma nezvishoma kusvika pazviri.
Alternatives for the running intervals
Iyo yakazara nguva yekurovedza muviri ndeye 80 maminetsi ekurovedza gumi (maminetsi makumi mana ekurovedza muviri pamwe ne40 maminetsi ekumhanya). Kana iwe usingakwanise kuita chero kumhanya pazuva rakapihwa, unogona kutsiva nguva dzekumhanya nemamwe mabasa e cardio: Kusvetuka netambo uye kuchovha bhasikoro zvakare matombo makuru ekuvaka.
Nokungosvetuka tambo panzvimbo pokumhanya, somuenzaniso, murume anorema makirogiramu 80 anogona kupisa macalorie anoda kusvika 500 mukati menguva yedu yokurovedza muviri!
A redunhu Workout seizvi zvakasanganiswa neyakaomesesa cardio zvitsuwa - ndiyo imwe yedzakanyanya nzira dzekupisa macalorie akawanda mune imwe yekurovedza muviri. Pfungwa yedu yekudzidziswa kwedunhu inopa kupfupika kupfupi pakati pemaseti nemasekonzi gumi chete kuti moyo wako urambe uchikwira.
Kudya kwako kwekoriori kunoenderana nemamiriro emuviri, hongu: Zera, murume kana mukadzi, saizi yemuviri - uye chikamu chako chemhasuru uye nhanho yekusimba. Mutambi akanyatsodzidziswa achagara achipisa makoriki akawanda kupfuura asina kudzidziswa, akapiwa mamiriro akafanana emuviri.
Iyo Yakanyanya Kushanda Maekisesaizi kune Yako 1,000-Calorie Workout
Kuti uite zvakanaka mushure mekutsva, kurova kwemoyo kubva 140 kusvika 160 kunokurudzirwa kwemaminetsi mana ekumhanya nguva kana cardio dzimwe nzira pakati pemaekisesaizi.
Dunhu rinoshanda rinofanirwa kugara richisanganisira maekisesaizi anonangana nemapoka emhasuru dzakawanda - ndosaka takabatanidza maburpees, tsigiro uye crunch misiyano, uye zvinhu zvekusvetuka. Nenzira iyi, iwe unozogona kudzidzisa ese makuru emuviri wako mhasuru dzepakati uchivandudza moyo wako wekutsungirira uye kupisa macalorie akawanda.
Tarisa: Ndeapi makirasi e studio anopisa zvakanyanya macalorie?
Vakadzi vana kubva muchikwata chevapepeti vakagadzirirawo kupisa macalorie - uye vakaedza zvinopihwa kubva kumakirabhu ekusimba emuno ane calorie tracker.
Pati paBhasikoro paHicycle
Pfungwa: yakazara-muviri kurovedza muviri kune nguva dzebhasikoro paHicycle.
“Unokwenya mabhiti emafuta paunenge uchibudisa mutumbi wako nemaoko nezviyereso kana kuti ma push-up pazvibato. Mhepo yekirabhu, mimhanzi ine ruzha, kushanda muboka, varairidzi - zvese izvi zvinokurudzira. Iyo HIIT Workout yakaoma, uye dikita rinobuda. Ini ndinofanira kugara pachisharo dzimwe nguva, kunyangwe uchitenderera wakamira chete. Mumaminitsi makumi mana neshanu, ndakapisa macalorie 45 chaiwo, anosvika 500 anofanira kuitika. ”
HIIT kuUrban Heroes
Workout musanganiswa wekumhanya uye masimba masimba kuUrban Heros.
“Kirasi yemaminitsi 50 ine zvikamu zviviri zvenguva painotsikirira uye zvikamu zviviri zvesimba pasi. Sezvo ini ndisina kukwana maererano nekutsungirira panguva ino, ndakange ndave nekunetsekana pamberi peiyo treadmill. Nekudaro, ini ndakakwanisa kuchengeta zvakanaka, sezvo iwe uchigona kusarudza kubva pamatatu tempo mazinga. Ndakanyanya kukurudzirwa nevamwe vatori vechikamu - vanoda kubiridzira padanho apo munhu wese ari kuenda kuzere kuruboshwe uye kurudyi pamberi pako? Mhedziso: kuneta, asi kwakasiyana. Mumaminitsi 50, ndakapisa macalorie 800.”
Hondo paFitness First
Pfupi, crisp, inte-asi zvakare inonakidza kumastudio mazhinji eFitness First.
“Zvakaoma chaizvo izvo zviri kudiwa pano mumaminetsi makumi maviri chete! Iyo Warrior Workout ine maseketi mana uye aya ane maekisesaizi matatu rimwe nerimwe. Dunhu rega rega rinodzidzisa dunhu rakasiyana remuviri rinotora maminetsi mana uye rinofanirwa kumhanyirwa maererano nemotto 'Sezvakawanda reps sezvinobvira'. Pakupedzisira, wapedza kurovedza muviri. Uye sokunge kuti gumbo rinosimudzwa, kettlebell kuzununguka, kukwasva, uye zvimwe zvakafanana zvakanga zvisinganyanyi kunetesa zvakakwana, kune masekonzi 20 emabhero asingamiri kumunhu ari wose pakupedzisira! Macalorie akapiswa: 90.
Fat burner live course paMcFit
PaMcFit discounts store: Workouts ne "varairidzi chaivo"
“Kirasi yeboka remaminetsi makumi matanhatu yainzwika kuva inovimbisa: kurovedza muviri kunobatanidza maekisesaizi ehuremu hwemuviri, zvinhu zviri padanho reaerobic, uye nzvimbo dzinomhanya. Chirongwa ichi chinofanirwa kuve chakanangana nekupisa mafuta, nemamwe mazwi, kusimudzira metabolism. Chandakanga ndisinganzwisise: ndechekuti taifanira kutora zororo remvura maminitsi gumi ega ega. Handina kuiona ichinetsa zvakadaro. Tracker yangu yakaverenga macalorie anosvika mazana matatu. "
