Kuchengetedza mhasuru dzakaonda asi uchidzikira uremu hazvisi nyore nguva dzose. Zvakadaro, zvakakosha zvakanyanya kuhutano hwese uye hutano, pamwe nekubatsira kuyedza kwako kuderedza uremu.
Tsandanyama yakaonda inotsigira simba rako, mazinga esimba, kufamba, moyo uye hutano hwemetabolism. Yakabatana nehupenyu hurefu uye ine simba guru pamusoro pechiyero chaunopisa macalorie.
Dambudziko nderekuti kazhinji yenguva, kana vanhu vakabudirira pazvinangwa zvavo zvekuderedza uremu, vanopedzisira varasikirwa nemhasuru. Michal Mor, co-muvambi, mukuru wesainzi uye mukuru wechigadzirwa kuLumen, kambani yeTel Aviv ine chinangwa chekuunza zvigadzirwa zvehutano hwemetabolism kune veruzhinji, anoti "kana tichirasikirwa nehuremu, tinowanzo rasikirwa nemhasuru matishu, zvinoreva isu. zvinosuwisa kuti kupisa macalorie mashoma.”
Izvi zvinogona kuderedza yako basal metabolic rate uye kuita kuti zvinyanye kuomera kuderedza uremu.
1. Chengeta kushomeka kwako kwekoriori kudiki.
Nehuremu hwemakoriori hunoita kuti uremu huremekedze uye zvakasara zvichikurudzira kuwedzera kwetsandanyama, svikiro rinofara rakanakira "kudzoreredza," kana kuderedza mafuta emuviri uchiwedzera kuonda mhasuru.
Semuenzaniso, mune imwe 2016 Obesity kudzidza, apo vanhu vakacheka zvakanyanya macalorie kwemavhiki gumi nemaviri, vakarasikirwa ne8.8% yemhasuru yavo yese yemuviri. Kana vanhu vakacheka nekuchengetedza, vakangorasikirwa ne1.3% yemhasuru yavo.
Iko kushomeka kwekoriori yako, mhasuru shoma inodonha paunenge uchidzikira uremu - uye zvakanyanya mukana wako wekukwanisa kuvaka tsandanyama, anotsanangura Jim White, nyanzvi yezvekudya akanyoreswa, nyanzvi yekurovedza muviri uye muridzi weJim White Fitness & Nutrition Studios muVirginia. . Ongororo yapfuura inoratidza kuti vanhu vanosimbisa muviri vanogona kuvaka mhasuru yakakura kana vakachengeta kushomeka kwekoriori kushoma.
White inoti chinangwa chako chinofanira kunge chiri chekusarasikirwa ne1 kusvika ku2 pounds pavhiki. Nepo munhu wese achazoda kucheka macalorie uye/kana kuwedzera mazinga ekuita kwavo zvakasiyana zvishoma kuti aderedze uremu pachiyero ichi, kuderedza macalorie ekudya ne500 calories pazuva inzvimbo yakanaka yekutanga - mukati memazuva manomwe, iwo mazana mashanu macalorie anowedzera. kusvika ku3,500 kana 1 pondo. Kuti uwane mhasuru yakakura, cheka kunyange mashoma macalorie.
2. Shivirira.
Kuva nemoyo murefu kunogona kunge kuri zano rakaoma pane ese, asi zvakakosha kuyeuka. Imhaka yekuti, nepo iwe uchizviona iwe uchiita bhenefiti huru yekutanga, ivo vanozongoita zvishoma nekufamba kwenguva.
"Zvinowedzera kuoma zvishoma nezvishoma kuwedzera tsandanyama uku uchirasikirwa nemafuta sezvaunowedzera kudzidziswa uye kuonda," anodaro muongorori Brad Schoenfeld, nyanzvi yesimba uye mamiriro uye anoshanda purofesa wesainzi yekurovedza muviri paLehman College muBronx, New York.
Ndiwo mashandiro anoita muviri wemunhu: Kunyanya mafuta akawandisa iwe aunofanira kurasikirwa nawo, zviri nyore kurasikirwa nemapaundi mashanu emafuta. (Izvi zvinonyanya kuitika kana uchichengetedza zvishoma zvishoma caloric deficit.)
Iyo yakawanda tsandanyama yaunofanirwa kuwana, zviri nyore kuwana mapaundi mashanu emhasuru. Sezvaunoswedera pedyo nechinangwa chako, tarisira kuona dzimwe shanduko dzisinganzwisisiki mumafuta ako uye mhasuru. Yeuka kuti usaora mwoyo.
3. Idya 25-pamwe magiramu eprotini kanomwe pazuva.
“Tese takanzwa cliché, 'abs inogadzirwa mukicheni.' Ichokwadi, "anodaro Thomas Roe, weAmerican Council on Exercise certified personal trainer, kutsungirira mumhanyi, muvambi weTRoe Fitness uye muridzi weLocal Moves Studio muSan Antonio, Texas.
Kutevera chirongwa chekudya chakasimba icho chakakwira muprotein yakaonda (huku uye turkey zamu, hove, tofu uye tempeh mienzaniso yakanaka) asi kuita mhando yekurovedza muviri kunogona kubatsira kuchengetedza tsandanyama.
Imhaka yekuti mhasuru dzako dzinoshandisa protein yaunodya kuti ikure kana kusimba. Paunenge uchicheka makoriyori, mhasuru dzemuviri wako dzinogona kusanzwa neprotein yaunodya, Spano anodaro.
Saka nei, mune imwe ongororo yakabudiswa muAmerican Journal of Clinical Nutrition, apo varume vekurovedza muviri vakatevera kudya kwakaderera-koriori kwaive kwakakwira muprotein kwemavhiki mana, vakarasikirwa ne10.56 mapaundi emafuta vachiwana 2.64 mapaundi emhasuru yakaonda. Zvichakadaro, avo vakatevera kudya nehuwandu hwemakoriyumu, asi mapuroteni mashoma, vakangorasikirwa nemakirogiramu 7,7 emafuta uye vakawana isingasviki chikamu chechina chemusuru.
"Pamusoro pezvo, kudya kweprotein uku kunofanirwa kuparadzaniswa zvakaenzana mukati mezuva rose," anodaro Spano. Izvi zvinoita kuti tsandanyama dzako dzirambe dzichidyiswa nerukova rwakatsiga rwezvivharo zvekuvaka.
Muchokwadi, ongororo ye2018 muJournal yeInternational Society of Sports Nutrition yakagumisa kuti kuitira kukura kwemhasuru, vanhu vanofanirwa kudya pakati pe0.2 ne0.25 magiramu eprotein papound yehuremu hwemuviri wavo kana pazuva.
Kune 180-pondo mukuru, izvo zvakaenzana nekudya zvina zve 33 kusvika 45 magiramu emapuroteni. Imwe tsvagiridzo inokurudzira 25 kusvika 35 magiramu eprotein pakudya kwega kwega kune vanhu vakuru vazhinji - uye zvishoma zvishoma kune vezvinomera uye vegans.
4. Funga kuedza kutsanya kwepakati.
Mor anokurudzira kutsanya kwepakati senzira yakaratidzwa kubatsira vanhu kuchengetedza uye kuwana mhasuru misa vachirasikirwa nehuremu. Kutsanya kwepakati kunogona kubatsira kutsigira metabolic rate uye metabolic kushanduka, anodaro. Metabolic flexibility zvinoreva kuti muviri wako unokwanisa kushandura zvakanaka pakati pekupisa ese macarbs nemafuta sehuni.
“Izvi zvine chekuita nekuvaka tsandanyama uye kuonda nekuti kana ukakwanisa kupisa nemacarbs zvakanaka panguva yekurovedza muviri, unogona kudzikira uremu zvakanyanya sezvo unenge uchipisa nezvitoro zvemafuta,” anodaro.
Kubatanidza kudzidziswa uremu nekutsanya kwepakati kunogona kubatsira kumisa maitiro iwayo, anodaro. "Kubatanidza kurovedza simba nekutsanya kwepakati inzira yakanaka yekupisa kuburikidza nezvitoro zvecarb zvakasara usiku hwose uye kuwedzera mikana yako yekumuka uchipisa mafuta mangwanani," anodaro.
5. Ita maekisesaizi esimba remukomboni kanokwana katatu pasvondo.
"Iwe unofanirwa kusanganisira mazuva maviri ekudzidzira uremu pavhiki kuchengetedza mhasuru iripo uye katatu kana kupfuura pavhiki kuvaka tsandanyama," White anodaro. Uye mune imwe Harvard Chikoro chePublic Health chidzidzo chevakuru zviuru gumi nemazana mashanu, vaongorori vakawana kuti kurovedza simba hakungovaka tsandanyama - kunobatsirawo kuderedza mazinga emafuta emudumbu.
Maekisesaizi anonyanya kushanda, ezvese kurasikirwa kwemafuta uye kuwana tsandanyama, ari musanganiswa - zvichireva kuti vanoshanda akawanda mhasuru mapoka kamwechete. Mienzaniso inosanganisira squats, chest presses uye mitsara.
Tarisa pakuita izvi zvinotungamira zvakakosha pavhiki yako yekurovedza muviri routine, uye ipapo unogona kutanga kufunga nezve kuwedzera kwakaringana cardio workouts kumaitiro ako.
6. Shandisa cardio kupora.
Cardio haisi iyo inonyanya kushanda nzira yekuvaka (kana kuchengetedza) tsandanyama kana iwe uri mune caloric deficit. Nekudaro, chishandiso chikuru chekukubatsira iwe kupora kubva kune yako simba-yekudzidzira maekisesaizi kuitira kuti, pakupedzisira, iwe uchengetedze uye uvake yakanyanya mhasuru inogoneka.
Low-intensity cardio sekufamba, kumhanya uye kuchovha bhasikoro zvinyoro kana kushambira kunowedzera kuyerera kweropa kuburikidza nemuviri kuti uwane oxygen nezvimwe zvinovaka muviri kumasero ako emhasuru, anotsanangura kudaro Dean Somerset, nyanzvi yeAlberta-based kinesiologist.
Roe anokurudzira kuwedzera 35 kusvika 45 maminetsi e cardio kashoma pasvondo. Namatira ku-low-intensity workouts, nekuedza kwako kunzwa kusina kuoma kupfuura 7 pachiyero kubva pa1 kusvika ku10.
Anokurudzirawo "kunwa kanenge galoni remvura pazuva" kutsigira kuedza kwako kurasikirwa nemafuta uye kuwana tsandanyama. Nekudaro, veNational Academies of Science, Engineering neMishonga vanoti kunwa mvura kwezuva nezuva kwakakwana kuita 15.5 makapu zuva nezuva kune varume uye anenge 11.5 makapu zuva nezuva kuvakadzi.
7. Gadzirisa magadzirirwo epurogiramu yako yekurovedza muviri.
Dr. James Suchy, chiremba wemishonga yemitambo neHoag Orthopedic Institute muSouthern California, anoti "nzira iyo purogiramu yekurovedza muviri inogadziriswa inogona kukanganisa mugumisiro wekudzidzira kwako," zvichireva kuti kana ukagadzirisa nhamba yemaseti, kudzokorora kana huwandu hwekuzorora pakati pavo, izvo zvinogona kukanganisa rudzi rwekuwana kwemuviri kwauchaona.
Semuenzaniso, kuti uwedzere saizi yemhasuru uye tsananguro, Suchy anoti iwe unofanirwa "kusimudza huremu hwakanyanya iwe hwaunogona kusimudza kwe6 kusvika ku12 kudzokorora kwakabatanidzwa pamwe nekuzorora kwenguva ye1 kusvika 2 maminetsi pakati peseti. Iyi inzvimbo yakanaka yekupinda kune avo vatsva pakusimudza uremu uye icharamba ichipa simba rakakosha uye kutsungirira. "
Kusiyana neizvi, kana iwe uri kutsvaga kuwedzera simba remhasuru, Suchy anokurudzira kusimudza huremu hwakanyanya hwaunogona kusimudza kwe1 kusvika ku6 kudzokorora kwakabatanidzwa nenguva yekuzorora yemaminetsi maviri kusvika matatu pakati peseti. “Izvi zvinoda ruzivo rwakawanda pakusimudza uremu kudzivirira kukuvara kubva kuhunyanzvi husina kunaka,” anoyambira, saka zvakanaka kushanda nemurairidzi kana murairidzi paunotanga kudzidziswa kwerudzi urwu.
Kana chinangwa chako chiri chekuwedzera musimba kutsungirira, "simudza uremu hwakanyanya iwe unogona kusimudza 12 kusvika 20 kudzokorora, yakabatanidzwa nenguva yekuzorora ye30 kusvika ku90 seconds pakati peseti," akadaro Suchy. "Izvi zvinogona kubatsira kune mumwe munhu asingade kuwedzera tsandanyama kana saizi."
8. Ita HIIT zvishoma.
Sekuwedzera kwekupedzisira kuchirongwa chako chekurovedza muviri, edza maekisesaizi enguva yepamusoro-soro senge anodzokororwa sprints pane treadmill, elliptical kana bhasikoro.
Aya maekisesaizi anogona kubatsira kupisa macalorie uye kuderedza mafuta emuviri uchiri kuvaka tsandanyama, White anodaro. Nekudaro, unonyatso kushandirwa uchiashandisa pane dzimwe nguva, senge kamwe kana kaviri pasvondo. Simba rekudzidziswa kunofanira kunge richiri kutarisa kwako kwekurovedza muviri, uye kuwedzeredza pa-high-intensity cardio kunogona kudzvinyirira mhasuru dzako - zvichiita kuti isanyanya kukura.
Ita HIIT pamazuva asina kutevedzana uye paunenge uchinzwa kuzorora zvakanaka.
9. Wana kuzorora zvakakwana uye kupora.
"Kuvaka tsandanyama mujimu kunotanga nekuisa zvakakwana zvinonetsa kushushikana pamhasuru fiber panguva yekurovedza muviri," akadaro Suchy. Asi iwe unogona kudarika. "Kuti mhasuru iwane uye kurasikirwa kwemafuta kuitike, kupora kwakakwana kunokosha zvakare."
Izvi zvinoreva kuti "kuzorora, kurara zvakanyanya husiku hwese kwakakosha." Kumunhu mukuru wepakati, maawa manomwe kusvika ku9 anofanira kunge ari chinangwa, "nekuda kunosvika kumagumo epamusoro kana iwe uri kurovedza muviri nguva dzose," akadaro Suchy.
Zvisinei, hazvisi nyore nguva dzose. "Kunyanya kushushikana kubasa uye muhupenyu hwako pachako kunogona kukanganisa kupora kwako uye kugona kudzoka wakasimba pakurovedza kwako kunotevera." Asi, Suchy anowedzera kuti "zviitwa zvekudzora kushushikana senge kufema zvakanyanya kana kufungisisa zvakaratidzwa kubatsira."
Chinonyanya kukosha
Hongu, unogona kuwana tsandanyama paunenge uchirasikirwa uremu. Tarisa pane zvese zvinopisa uye kudzidzisa tsandanyama dzako uchichengeta yako caloric kushomeka kudiki. Ita shanduko dzakagadzikana dzaunokwanisa kunamatira kwenguva refu - zvese kurasikirwa kwemafuta uye kuwana tsandanyama zvinotora nguva.
“Handigoni kusimbisa zvakakwana kuti tiri izvo zvatinodya,” Roe anowedzera kudaro. "Kuraswa macalorie pashuga yakakwira, chikafu chakagadzikiswa, mukaka uye doro inzira ine chokwadi yekukanganisa zvinangwa zvako kubva pakupfeka mhasuru uye kuzembera kunze."
Nguva yekutumira: May-13-2022