Kushanda Kunopisa mazana mashanu Macalorie muMaminitsi makumi matatu - Kurasikirwa Kwehuremu Kwakavimbiswa.

Unogona here kupisa 500 macalorie pazuva? Zvinotora huremu hwakadii kupisa mazana mashanu emacalorie pazuva? Kune mibvunzo yakawanda mupfungwa dzeavo vanoda kuderedza uremu. Ndicho chikonzero ndakanyora munyaya ino "Ndezvipi zviitwa zvinopisa 30 makorikori mumaminitsi makumi matatu?" Ndichataura nezvazvo. 

Pane mutemo wakajeka wekuderedza uremu. Kudya mashoma macalorie kana kugadzira calorie deficit nekufamba. kudya kuderedza uremu Kunyangwe zvakakosha, kuienzanisa nemitambo kuchabatsira kuwana mhedzisiro inoshanda. 

Kurasikirwa nekirogiramu imwe yemafuta emuviri, zvakakosha kupisa 7000 makori. Mitambo kana maekisesaizi anopisa macalorie 500 pazuva Paunenge uchizviita, iwe unogadzira 500 × 7 = 3500 calorie kushomeka. Izvi zvinokubvumira kurasikirwa nehafu yekirogiramu pavhiki uye 2 kilos pamwedzi.

Hongu, muzuva Kurovedza muviri kunopisa mazana mashanu emacalorie Chii chinoitika kana iwe ukazviita uye uchidya 500 macalorie mashoma? Zvadaro pane calorie deficit ye1000 calories pazuva. Naizvozvo, iwe uchapisa 1000 × 7 = 7000 macalorie muvhiki. Nokudaro, unogona kurasikirwa ne1 kilos pavhiki uye 4 kilos pamwedzi.

Zvino ngatitaure nezve "maekisesaizi anopisa 500 macalorie muhafu yeawa". Kana iwe ukaita zviitwa izvi zuva rega rega, iwe ucharasikirwa ne2 kilos pamwedzi. Kana iwe ukaita maekisesaizi uye uchidya 500 macalorie mashoma pazuva, unogona kurasikirwa ne4 kilos pamwedzi. Ndinofunga kuti ucharasikirwa uremu zvose utano uye zvakanaka. Sezvo uchizodzikira uremu nekurovedza muviri, hauzove nedambudziko rakaita sekudonha.

Ndeapi maekisesaizi anopisa mazana mashanu macalorie mumaminitsi makumi matatu?

• HIIT kana yakakwirira-yakanyanya kupindirana kudzidziswa Maekisesaizi anopisa mazana mashanu macalorie mumaminitsi makumi matatumumwe wavo. Iwe unoramba uchipisa mafuta kunyangwe mushure mekuita maekisesaizi.
• Zumba kana kutamba kurovedza muviri kune avo vanoda kunakidzwa vachionda. Zvichienderana nekusimba kwechiitwa, unogona kupisa 400-500 makorikori muhafu yeawa.
• Kickboxing inovandudza kusimba kwemuviri, kutsungirira, kuenzanisa uye kufamba. Panguva imwe kurovedza muviri kunopisa 500 macalorie muhafu yeawaMira.
• Kushambira Icho chiitwa chinosimbisa muviri uchipisa mafuta. Maminitsi makumi matatu ekushambira nekukurumidza (freestyle) inopisa anenge 30 macalorie.
• Kumhanya Iro cardio exercise iyo inoshanda pamuviri wose. Zvichienderana nehuremu hwemuviri, chinhambwe, kumhanya uye nguva, iwe unopisa anopfuura mazana mashanu macalorie muhafu yeawa. Inobatsirawo kusimbisa mitsipa yemakumbo.
• Kusimudza simbiNdechimwe chezviitwa zvinonyanya kushanda pakuvaka tsandanyama dzakaonda. Inopisa 500 calories pazuva. Nokudaro, iwe uchava nemuviri mutete uye wakakodzera.
• Kusvetuka tambo, inova yekudziya-up exercise, inobvumidza iwe kupisa kusvika ku500 macalorie muhafu yeawa kana waitwa zvakanyanya.
• kwemaminitsi makumi matatu bhasikoro Inopisa anenge 460 macalorie.

• Kukwasva kunosimbisa musana, mapendekete, chipfuva, uye maoko nehafu yeawa. Maekisesaizi anopisa 500 macalorieanobva.
• Mitambo yekunze yakadai seskiing, skating, nhabvu, basketball, badminton, tenisi, Inopisa 30 macalorie mumaminitsi makumi matatu.
• Kukwira masitepisi hakungopisa 500 makorikori emafuta muhafu yeawa, asiwo kunosimbisa mhasuru dzemakumbo. Inoshanda mapapu, mwoyo, tsandanyama uye mapfupa. 

dzakanyorwa pamusoro Maekisesaizi anopisa mazana mashanu macalorie mumaminitsi makumi matatu HIIT ndiyo inokurumidza calorie kupisa pakati pezvose. High-intensity interval training inokubvumira kuti urambe uchipisa macalorie kwete chete panguva yekurovedza muviri asiwo pashure. NeHIIT, iwe unorasikirwa nemafuta akawanda munguva pfupi.

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