Kuderedza uremu: iyi mizuzu ye4 inopisa mafuta zvinopfuura chero chipi zvacho - SANTE PLUS MAG

Kuderedza uremu: iyi mizuzu ye4 inotyisa mafuta kupfuura chero chinhu

Zhizha riri kuuya uye iwe hausati uchiziva kubvisa mafuta emimba? Mazana mapaundi anotorwa paunenge uine pamuviri haanoita sekutendera kuenda kana kuti wakangoshatisa munguva yezororo rako rekudya? Usavhunduka, pane nguva dzose mhinduro yekukurumidza kuwana uswa hwako hwepasita.

Tabata nzira

Wakambonzwa nezvayo here? Tabata protocol ? Iri ibasa rakazara rinopera kusvika kumaminitsi e4. Zvakakosha kudzokorora 8 nguva 20 miviri yekuedza yakateverwa ne10 seconds yekuzorora. Chinangwa chemuitiro uyu ndechokuwana zvizere zvakakwana mumashoko ekurema kwekureruka uye kuvaka musisi asiwo kupisa mafuta muchikamu chekutanga. Uye, nemhaka iyi ndichibvunza kuburitsa mufananidzo okuedza inosimudzira fuma tsandanyama simba, Kusimudzira VO2 Max - Maximum Volume reokisijeni ndiyo okisijeni muviri unopisa panguva zvikuru muviri kana nesimba per unit of time - nekugadzirisa simba rekushandisa mari nekusimudza yako muviri.

Dzidzo iyi yakatanga pakati pemakore e90, apo muongorori wechiJapan anonzi Izumi TABATA akabvunzwa neJapan Olympic speed skating team.

Rinoshanda sei?

Tabata protocol inogona kushandiswa nemhando ipi zvayo inoshandiswa inogona kugadziriswa zvakanyanya kudzokorora. Chinangwa ndechokukwanisa kubatisisa mukati me seconds 20 uye kupedzisa rudzi rwose. Zvidzidzo zvatinokurudzira iwe zvinobva pane zvinomwe zvinotenderera zvishoma mumunhu. Haisi nyaya yenyaya kudzidza cardio asiwo ega muscular activation yemuviri.

Zvose zvaunoda ndeyekusimudza mashizha, masvingo ekuvaka muviri kana bhasi yebhasi, bhokisi, chikwereti chakatorwa pasi (anenge 2m x 1,5m). Gadzira zvigadzirwa zvako zvose zviri mberi kuitira kuti ugone kufamba nokukurumidza kubva pane imwe nzvimbo kuenda pane imwe. Pamusangano wega woga, dzokorora kakawanda sezvaunokwanisa panguva ye20 seconds. Iwe zvino une 10 seconds kuti uende kunzvimbo inotevera.

Zvidzidzo zvekuita:

1. Vertical draw

Tora mabhanhire uye / kana bhora rakabata neruoko rwako, maoko akatambanudzwa. Simbisa dumbu rako nemabako kuti uchengetedze muviri wako zvakananga uye udzose maoko ako kumashure mako. Kudzokororwa panguva ye20s.

2. Maoko akasunungura mapampu

Rara pasi nemaoko ako zvakanamatira nemapfudzi ako uye uchengete dumbu rako uye mabako akaoma. Simudza maoko ako muchidimbu uye udzikise chifuva chako kusvika pasi uye udzoke shure. Iva nechokwadi chekuti muviri uchengetedze. Kudzokororwa panguva ye20s.

3. Makona engoro

Kutanga kubva pane imwe kona yekona yako, sprint kusvika kune imwe kona yekona uye ubate pasi. Kudzokororwa panguva ye20s.

4. Bhokisi rinokurumidzira

Mira pamberi pebhokisi iyo inenge yakakwirira kumabvi ako. Kudzikisa pachako kuva hafu-squat uye uku maoko ako kuwana tichimhanya kana iwe kusvetukira kuna attérir netsoka vose panguva imwe chete riri bhokisi zvino dzokai pakarepo vamire zvizere chiwedzerwa. Dzokera shure kuti utange.

5. Mabheji asina maoko

Paunenge wakamira, svetera pasi uye wozorora maoko ako pasi ndokuderedza chifuva chako pasi, kusunungura maoko ako muchidimbu uye kushandura chitendero kudzokera pakutanga. Chinangwa chekutenderera, kufambira mberi

6. The sprint ye square

Iwe wakamira pane rimwe rwonzi rwekona yako, sprint kusvika kune rimwe divi uye wozodzokera kumutsara wako wekare.

7. Kusiyana kwe squats

Ne maoko ako pahudyu, famba mberi nejoko rako paunenge uchichengeta dumbu rako rakasimba uye rutsoka rwako rwakarurama. Bhudza mabvi ako kuti udzikise muviri wako kusvikira mabvi ako kumashure agunzva pasi. Mushure me 10s, shandura gumbo rako.

8. The jump of 180 degrees

Famba mutsetse wekwerere yako uye svetuka paunenge uchitenderera mumhepo kune imwe nyika inotarisana kumashure. Mushure mokunge 10s, shandura chikamu.

Manyevero:

Zvakakosha kutsvaga mazano kune chiremba wako usati watanga uku kudzidziswa, kunyanya kuti inoda kushanda nesimba. Inokurudzirwa kuita izvi maitiro maviri kusvika katatu pavhiki. Cherechedza kuti izvi zvidzidzo zvinofanira kuendeswa nehutano hwakanaka uye mararamiro ekureva kurasikirwa kwechokwadi.

Nyaya iyi yakatanga kutanga HURI HURU MAGAZINI