Kumhanya pakarepo kuderedza uremu pamusha: sei macalorie akawanda unogona kupisa?

Ani naani anotanga kuchinja mararamiro avo, kuongorora zvokudya, kurovedza muviri, pane imwe nguva anofunga: "Chiri basketball pakarepo kwauri?". Pacharo achimhanya - iyi ndiyo imwe zvakanakisisa mabasa zvokunyama kuti tigone kutsungirira, anopa utano uye akanaka, tetepa muviri chimiro. Exercise "vachimhanya munzvimbo" noruvara Akagutsa tsandanyama zvose muviri uye hakurevi chinhu midziyo zvinodhura. Uye ayo undoubted anobatsirwei yakanaka kumunetsawo.

Asi mumwe chete kumhanya ari panzvimbo haana kukupa mutete muviri. Kurasikirwa nouremu% chete 30 kunobva chiitwa. The yasara 70% ndezvaJehovha kudya kunovaka. Kana musingadi kutevedza dzinokosha mitemo ane muviri, ipapo kumhanya panzvimbo kuchangoita kuva akanaka Uyezve, kwete zvimwe.

"Prohindiada, kana kumhanya pasi panzvimbo": kunobatsirawo pamusoro muviri

Impact kuti kumhanya panzvimbo akafanana vanhuwo run. Panguva ino, tsandanyama kuwana manyoro kwete zvinorwadza muviri. Pane Train uye kutanga kunetseka nokuda mwoyo uye ropa midziyo, uyewo zvetsandanyama nemapfupa hurongwa. Izvi kunowedzera kutsungirira uye anovandudza metabolic kwendangariro. Kupererwa munzvimbo kunosanganisira basa mapoka tsandanyama zvinenge zvose. Hapana mubvunzo kuti, mamiriro maekisesaizi ichi, izvozvo chete anowana nani.

Kana kumhanya panzvimbo simba iri kupedzerwa pa mwero 100 macalorie kwemaminitsi 15-20. Kana Dzinoramba dzichimhanya kweawa, unogona kupisa kusvika 280 macalorie (avhareji yevanhu uremu - 58-60 kg). Vachisimudza makumbo vanoshingaira vapera mamwe macalorie. Kumhanya zvakasimba rinopisa muviri, izvo zvinoda okuwedzera mari. Naizvozvo, muviri unotanga kutora simba ichi kubva mafuta.

Kuwedzera mutoro, zvinokwanisika kushandisa weighting gumbo dumbbell ruoko kushandura aika uye mutinhimira kufamba. Kana kumhanya pasi panzvimbo kunotanga vachishingaira vangadikitira, iyo inobvisa kubva mumuviri muchetura uye tsvina.

Kumhanya pakarepo anokuitai vanoshingaira kufema, uye iwe oxygenates muviri wose. The muviri kuchaita kukutendai zvakasimba basa rakaisvonaka.

zvingangoita muviri

Vakadzi vazhinji vanotya kumhanya mupaki kana chete mumigwagwa, saka vachimhanya panzvimbo uremu chinhu yakachengeteka kumwe. Mukuwedzera, hazvidi kunonga mbatya pa ose changing weather. No vanofanira kutsvaka nzvimbo chaiyo kumhanya pakarepo anogona kuva pamba. The chete chinhu unofanira kubhadhara yakawanda nzeve - ndiyo kusarudzwa zvakakodzera neshangu kunzvenga kukuvara ari mapfundo.

kutadza

Kwakajairika basketball zvinopa sezvinodiwa chinjikira zvinoriumba, izvo zvinoita rebei mutoro. Mukupesana, basketball panzvimbo kunoitwa zvachose sandara pamusoro, izvo zvinoderedza mutoro. Vazhinji nokukurumidza kuneta ari kufinhwa uye kufinhwa.

Uyezve, kana pachiitwa ichi, mukuru mutoro weveta mhuru, izvo zvinoreva kuti vari kushingaira kukura. Asi nzvimbo zvakaoma, saka kuti vanokurukura, zvinoda yakareba chaizvo nguva.

Rokuchinja nekuipira kupinda zvakanakira

Kuwedzera mutoro, kana kushandura kwechirwere chacho, kazhinji zvakakodzera kuchinja nokufamba run. Achava kubatsira kutendeukira kusimudza zvebhiza, mabvi, makumbo bindepinde. Uyezve, zviri zvinodiwa kushandisa weighting nokuda tsoka, kuita maekisesaizi, 'kumhanya panzvimbo ". Macalorie panguva richaperera zvikuru.

With monotonous kurwisana nyore. Just wedzera kunobatsira mumhanzi, maekisesaizi uye pakarepo kunova yakajeka. Unogona kutarisa epaTV, mabhaisikopu (semuenzaniso, "Prohindiada, kana kumhanya pasi panzvimbo"), hurukuro manotsi, mufambiro kudzidzisa pamusoro muvharanda (kuwedzera mhepo yakachena), uye zvakawanda.

Unogona kuwedzera zvimwe zviitwa kuti kukura vemimwe tsandanyama. Izvi zvichaita kuti kurasikirwa zvakawanda macalorie.

Zvinofanira kuwana zvinobudirira kukurudzirwa kutanga kugara aine mafungiro akanaka, uye muviri wako achatanga kushandurwa nani.

Chidobi kurovedza "vachimhanya munzvimbo"

Slimming kumba achava zvakakwana kuita basketball panzvimbo kwemaminitsi 20-30. Zvadaro unogona kuenda Somuenzaniso, abdominal muviri.

Dzidza kumhanya panzvimbo hakuna kuoma zvakadaro. Simukai pamadziro, kuteura zvishoma mberi, shure, zvisinei, inoramba sandara, uye mapepanhau ari retracted. Akaisa maoko ake pamusoro pamadziro uye dzinotanga rave kusimudza namakumbo ezasi, vakafugama navo pamabvi. Yeuka kuti haugoni ruramisa pamabvi "kusvikira the clicks." Nokudaro, tiri kushanda kwakarurama nzvimbo muviri - zvishomanana kurereka mberi. Kana isu zaprokinem shure kwayo, mutoro achaiswa hwakatamisirwa hudyu mapfundo, asi zvinokuvadza kwazvo. Kamwe ukadzidza kumhanya pamwe zvakarurama yakatenuka muviri, unogona mberi kuti kudzora tsoka basa.

Feet vanofanira kugara zvinyoronyoro munovhiya paburiro. Yakawira neatly nechemberi tsoka. Kana iwe kusvetukira pamusoro zvigunwe zvenyu, zvino reboot mhuru. Uye nguva dzose yeuka chimwe chinhu - haugoni vacharova pamwe zvitsitsinho ake pasi kuti pane masimba. Fungidzira kuti mwana akarara kamuri, uye unotya kunomumutsa.

Simple basketball pasina akasvetuka: rutsoka inofanira kuiswa pamwe chitsitsinho ari sock. Edza chinjana tsoka dzake nokukurumidza sezvinobvira, pasina nokuunza pamabvi kukwira kufanana paburiro. Dumbu kudhonzwa, dzimba riri yakarurama kana kukoneswa maoko panguva emaoko uye pedyo muviri, kana panguva zvakajairika run.

Simple basketball pamwe mazambiringa: tsoka kubata pasi chete chematenga norutsoka. Kashoma oputilas rutsoka pasi, pakarepo vashambire panze uye nemakumbo angu. Hazvifaniri kumanikidzwa unbend navo. Vanofanira iminame zvishoma rose kufamba. Achadzivirira yenyu nechepazasi musana zvakasimba wokudhinda.

Shuttle run. Asi, zviri zvakafanana kutamira ari muchisungwazve nzvimbo. Somuenzaniso, unogona kumhanya kubva porusvingo mumwe. Style Izvi zvinobatsira kuti kupisa macalorie, nekuti kana akatendeuka kana cornering iri kusashanda vakawanda netsandanyama.

Izvo tsandanyama vari kushanda

Sezvambotaurwa, panguva yechiitwa vari kushingaira kuva mhuru tsandanyama. Kumhanya pakarepo kuderedza uremu kumba kunonatsiridza mwero. Izvi zvinoita mune ramangwana rokuita nyore akasvetuka, madaro marefu uye kumhanya netsoka.

Yakatangawo quadriceps. tsandanyama ava mhosva kugadzikana uye kutsungirira. Zviri ngaaongwe kwavari kuti muviri anogona kumira uye kufamba.

Nguva musha Zara

Mumazuva nokudzidziswa simba kunogona kurongwa vachimhanya munzvimbo kuderedza uremu pamba kwemaminitsi 20-30. Zvinokwanisika kutsiva kurovedza mangwanani.

On mamwe mazuva, unogona kushandisa penguva basketball pakarepo. vari vazhinji sei macalorie vakapisa panguva imwecheteyo, zvinoenderana nokuti zvaunoita. Chokutanga, kudziya-up rinoitwa (kuipa muchifamba), ipapo 2 maminitsi nokukurumidza chinjana run 1 - akasvetuka, uye 2 - reductive kunonoka kumhanya munharaunda. Ekupedzisira inogona kutsiviwa aine hula-hoop kana basa iri utano tikachirega. Zvinobudirira uremu achapiwa kusashanda ndokunge muri kumativi maminitsi 200 pavhiki kuti cardio mari.

Recommendations nokuti Implementation

Kungofanana Workout, basketball munzvimbo kunoda inodziya-up. Unogona kuita mhosva duku, kana zvishoma vanofamba kumativi mumba. Saka atanga muviri uye kunoderedza mutoro kumwoyo. The nzvimbo yauri kuenda kumhanya, anofanira zvakanaka ventilated.

An awa pamberi nokudzidziswa uye mukati awa pashure kudya kunaka. Unogona chete kunwa mvura.

Kumhanya pakarepo kuderedza uremu pamba kunogona kuitwa chero nguva yezuva. Zvose zvinoenderana kana uine nguva uye kana uri akagadzirira makirasi.

kokutanga kuita run nani kwemaminitsi 5-7. Mumwe Workout inogona zvadarika nenguva maminitsi 1-2. A mutoro guru haagoni kupiwa pakarepo, zvichava kukonzera kuneta uye vachaonekwa kunonoka kutanga tsandanyama soreness.

Fema mukirasi anogona chete mhino. Mune imwe nyaya akaipisisa, exhale achishandisa muromo. Rinopedzisa chiitwa famba mumba kwemaminitsi mashanu.

Classes zvinofanira kuitwa nguva, zviviri kana katatu pasvondo. kumhanya All unobatsira panzvimbo. Feedback vaya vanoita nguva kuzosimbisa ichi.

Contraindications

Danho rokutanga nokungwarira uye kudzivirira zvakanaka tsoka, nomuzongoza uye chipfuva. Naizvozvo, kumhanya dzekirimbirini, shangu kana nyore dzekirimbirini zvisingabviri. Kumhanya shangu kudzivirira zvakakwana zvetsandanyama nemapfupa maitiro pamusoro ukapisa murwi. Kukuvara uye sprains zvingadziviswa zvakakodzera zamu Kuda kutamba.

Vanachiremba havana kukuudza kuti aite basketball munzvimbo kana:

• chakakomba curvature of muzongoza;
• kukuvara mabvi, hudyu uye zviziso zvemakumbo;
• pamuviri;
• BMI mukuru 35 pane (nokuti mapfundo kunowedzera ngozi, zviri nani kuti kutsiva munyoro cardio);
• Varicose chirwere (Zvisinei, zvakanaka kubvunza chiremba wako - rinokosha compression nguo inogona kumhanya);
• exacerbation kuti BP.

Runogonesa zvinokonzerwa - wekusimbisa muviri

Kana uchida kubudirira zvabuda zvikuru, unogona kutenga wekusimbisa muviri. Kunoitawo kuti akuteerere kupomba wako (saka hazvipindi mhiri rokumusoro puranga), nhamba macalorie vakapisa. Unogona kurishandisa kugadza aika, kuzovaka zvakakodzera chechetere rakarereka. Zvose izvi ndizvo pesvedzero inobatsira muviri wako chete.

Sezvo wekusimbisa muviri iri amortized nyoro pamusoro, apo kurovedza tsandanyama uye mapfundo havasi pasi zvakanyanya.

Uyezve, nemhaka Simulator ichi chinogona kuwanika pamwe yenguva dzose rudzi achifamba. Kusiyira zvimwe kilos avo, zvakakwana kuita hafu yeawa zuva rimwe nerimwe. Kwapera nguva, mutoro anogona ngazviwedzerwe. The mugumisiro anozviramba refu!