Mashandisiro ekuchovha bhasikoro kudzikisa mafuta zvinobudirira munguva yechando?

Mashandisiro ekuchovha bhasikoro kudzikisa mafuta zvinobudirira kwave kuri kunetsekana kwemakore mazhinji. Mamiriro ekunze anotonhora, kunyanya, anowedzera mamwe matambudziko kuderedzwa kwemafuta. Mumitambo yese yekurasikirwa nemafuta, kuchovha bhasikoro kudzikisa mafuta ndiyo sarudzo yakanakisa yekudzora mafuta echando, nekuti ine pesvedzero diki pamuviri, haizove nyore kuneta, uye inonakidza kwazvo.

Nepo uchidzikisa yako calorie yaunodya inogona kudzikisa huremu hwako, huremu hwaunorasikirwa hunosanganisira mhasuru nyama kuwedzera kune mafuta, uye vanofamba nemabhasikoro avo chete kudya vanozoonda uye kuonda, asi ivo zvakare vanozoita vasina simba uye zvishoma nezvishoma kupfuura pakutanga. Nekuti mamwe ma dieters anotombove nemamiriro ekuti ivo vanorasikirwa nehuremu asi yavo yemafuta mafuta mwero unokwira. Zvakare, usakanganwa kuti mhasuru dzinopisa mafuta. Iyo yakawanda mhasuru yauinayo mumuviri wako, iyo inowedzera kcal iwe yaunoshandisa. Kana chikamu chehuremu hwako chaucharasikirwa nacho chiri mhasuru, uchave mukana wekuwedzera uremu kupfuura nakare paunodzokera kune ako ekare tsika dzekudya.

Kuchovha bhasikoro, kuchovha bhasikoro zvakanyanya, chinhu chakakosha kutaura katatu. Kazhinji, mapato emigwagwa mazhinji anopisa 40 kcal paira. Kana iwe ukaverenga pamakiromita gumi nemashanu paawa, unogona kupisa 6,000 kcal pavhiki kwemaawa gumi pavhiki. Hazvitarisike here? Tora mota yako uye ubude mumba!　

Aerobics inenge yakavharika kaviri kana katatu pasvondo, uye kuchovha, kunyangwe zuva rega rega, harisi dambudziko zvachose. Kunyangwe kana pasina "chinoda kurovedzwa!" “Kuda kwacho kunogona zvakare kudzima mafuta muhupenyu hwakafanana. Kumhanya 10km kunenge kuchinetesa zvakakwana, asi kuchovha bhasikoro i "bounce munwe." Iri zvakare zano rakanaka kuenda kupikiniki nebhasikoro pazuva rekuzorora.

Mwedzi pamwedzi kudzora mafuta gwaro

1. Kutanga nzvimbo kwevhiki 1-2 mabhasikoro

1) Kuchovha bhasikoro kwemaminitsi makumi maviri × maviri kusvika makumi mana maminitsi pazuva

Icho chirevo chekutanga cheeerobic kurovedza kubata kubata kwenguva yakareba yekurovedza muviri pakurova kunononoka. Mushure mezvose, kuparadza kuchovha bhasikoro kunze kamwe chete uye kuenda kumba mumaminitsi mashanu nemaminitsi gumi.

Vatangi vekutanga vanogona kuchovha nzira-yekufamba zvinoenderana neye yavo kurova, ndokuti, anenge maminetsi makumi maviri kure. Imwe nzira maminetsi makumi maviri, maviri-nzira maminetsi makumi mana. Kuyera 50kg, iyo kcal yakadyiwa ndeye: 10km / hx 140 kcal, 13km / hx 175 kcal, 16km / hx 210 kcal, zvichingodaro.

Nzira yekuverenga kushandiswa kwekcal ndeye: kcal (kcal) yakadyiwa, kumhanya (km / h) × uremu (kg) × 1.05 × nguva yekuchovha (h).

2) Iyo yakareba 90-maminetsi ekutyaira kubva kuhondo vhiki yevhiki

Sarudza zuva rekupera kwevhiki uye ugokwanisa kuchovha zvishoma kumberi kweinenge awa pane chinhambwe, uchichinja ipapo manzwiro ako. Sarudza bhasikoro rakakodzera padhuze nepaki kana nzira yakatsaurirwa parwizi uye iwe unokwanisa kukwira kwemaminitsi angangoita makumi mapfumbamwe (kusanganisira nzira yekudzoka).

Kana uchidikitira, kudzoreredza mvura kunofanirwa kuitwa munguva. Inwa girazi remvura usati waichovha bhasikoro, uye zviri nani kuunza ketero mumugwagwa maminetsi gumi nemashanu kusvika makumi maviri. Zvinokurudzirwa kusarudza Mugovera, iro svondo rese, pamba chete kutarisira muviri uye pfungwa. Kufungisisa nezvekuchengeteka Mabhasikoro anofanirwa kufambiswa munzira dzisiri dzemota kana mabhasikoro munzira dzegreenways, sarudza nzira dzine traffic shoma sezvinoita traffic yakawanda, uye dzivisa vanofamba netsoka zvakanyanya sezvinobvira munzira dzinokwira.

2. Wedzera huwandu hwekurovedza muviri mumavhiki 3-4

Chinangwa: 1 awa kazhinji, maawa maviri pakupera kwevhiki

Mushure mekujaira kuchovha, unogona zvishoma nezvishoma kumhanyisa uye kuwedzera rwendo rwako rwebhasikoro zvinoenderana nemamiriro ako ezvinhu. Vavarira kweinoperera 1 awa pazuva. Usazorora pakupera kwevhiki uye edza kuchengeta bhasikoro rako kwemaawa maviri. Kuti udzivise kuneta panguva yekufamba, chenjera kugadzirisazve mvura munguva chaiyo panguva yekufamba, kana kunwa zvinwiwa zvine shuga zvine mutsindo.

Maitiro ekupedzisa mwedzi kubvisa 2kg:

1kg mafuta angangoita 7,200 kcal uye 2kg mafuta anenge 14,400 kcal. Izvi zvinogona kudzikiswa pasi pemwedzi here?

Zvinoenderana nenzira iri pamusoro, mumavhiki maviri maererano neiyunifomu kumhanya kwe13 km paawa, kumhanya kwevhiki kumhanya kwemakiromita gumi nematanhatu paawa, mazuva gumi nemana anofungidzirwa kushandiswa kcal akaverenga 2,695 kcal akaverengwa, mwedzi unogona kudya 7105 kcal, ndiko kuti, muviri 1 kg yemafuta. 1kg yasara ichafanirwa kudzikiswa nekudya pamwe chete, uye kurasikirwa ne243kcal pazuva kunokosha. Ipapo kcal iyo inofanirwa kudzikiswa ndeye 80 kcal pakudya.

Hedzino dzimwe nzira dzekudzora kcal kudya:

Sarudza hove nyowani: Gaba rehove toni nyowani nemafuta ekubikisa rine 275 kcal, asi kana iri nyowani, ingori 150 kcal. (Yakaderedzwa ne125 kcal)

Sarudza yakaoma chezi ine yakaderera mafuta zvemukati: Shandisa yakaoma chizi ine 1% mafuta panzvimbo ye4%. (Hafu yekapu inogona kuchengetedza 40kcal)

Deredza starch: Idya isingasviki 1/4 mbiya yemupunga, mapasta nenoodles. (Yakaderedzwa ne45 kusvika 60kcal)

Sarudza mwenje wakatsvaira bota uye majarini: chipunu chemafuta akajeka uye majarini ine kcal zana, asi bhata-rakavhenekwa bhotela uye majarini inongova 50 kcal. (Sevha 50kcal)

Idya protein chete: Kana uchidya mazai, bvisa ma yolks uye chengetedza 50 kcal pa scoop. (Sevha 50kcal)

Idya michero pane muto: Orenji yenguva dzose ine 60 kcal, asi girazi remuto weorenji rine 110 kcal. Saka, sarudza michero mitsva! (Sevha 50kcal)

Sarudza kirimu kirimu chechi: 2 scoops e light cream chizi ine 60 kcal, nepo yakajairwa kirimu chizi ine 100 kcal. (Sevha 40kcal)

Ita yakanaka yekutsinhana kwekudya: Kwekudya chamangwanani kana masikati, sarudza 110kcal tortilla pachinzvimbo cheyakajairwa saizi dhoni. Iyo donut ine kcal ye240. (Sevha 130kcal)

Kuchengetedza kwekudzora mafuta nebhasikoro

1. Nzvimbo yechigaro. Munhu anomira pasi osimudza tsoka imwe, uye kukwirira kwezvidya kunoenderana nepasi kunoenderana nekukwirira kwechigaro.

2. Hazvikurudzirwi kutakura huremu (bhegi) kuchovha bhasikoro, bhasikoro kurovedza muviri inowanzo kuve nguva yenguva, kana huremu hwekuchovha bhasikoro, zvinogona kukuvadza musana uye lumbar musana.

3. Kana mitambo ikapfeka magloves ehunyanzvi emitambo, imwe inogona kuve inopesana-nekutsvedza, maviri anogona kunge ari mukudonha kuchengetedza maoko, kwete mavanga.

Kunyangwe uine bhasikoro rerudzii, kana riri rezvinangwa zvekudzikisa uremu, uchafanirwa kugadzirisazve mvura maminetsi mashanu kusvika gumi.

5. Kunyange zvakadaro chengeta muromo wako wakavharwa, kuwedzera kwekuchovha bhasikoro kunoita kuti chishuwo chevanhu chive nani, kana iwe usingakwanise kugara kure nechikafu chekoriori, unakirwe nechikafu sezvaunoda, zvingave zvakaoma kuzadzisa chinangwa chekudzikisa mafuta.