שריפת שומן – בואו נבעיר אותו!
שריפת שומן זו היא פסגת החלומות של כל מתאמן באשר הוא, בשביל לעשות זאת אנחנו כמובן צריכים לשרוף קלוריות, במידה ואנחנו נמצאים בדיאטה, אחרי מספר קלוריות מסויימות יתחילו גם לצאת חומצות השומן מתאי השומן אל זרם הדם ומשם להישרף.
ביצוע אימונים אירוביים כחלק ממשטר האימונים שלך זו דרך בטוחה לשיפור הכושר והסיבולת וכמובן,שריפת השומן. עם זאת את לא צריכה לבזבז שעות על המכשיר במכון הכושר או בבית, על מנת להשיג תוצאות. עבדך הנאמן הכין לך כמה עצות שיעזרו וישדרגו לך את האימון ואת מספר הקלוריות שנשרפות.
1. עצימות – זה שם המשחק אלופה!
הגדלי את השיפוע במקום לרוץ בהליכון או כביש שטוח, הגדילי את השיפוע. לרוב , אנו רצים ללא שיפוע. כאשר אנחנו עושים זאת על בסיס קבוע הגוף שלנו מתרגל לזה ברמה כזאת או אחרת, ברגע שנגדיל את השיפוע , הדופק יעלה מהר יותר וכך נשרוף יותר קלוריות. יתרון נוסף הוא לאוכלוסייה אשר לא עושה אימוני כוח(טעות!), ככל שהשיפוע גדול יותר כך הפלג הגוף התחתון עובד ומתחזק יותר.
2. תעיפי את הידיים, מהידיות!
כשאת נמצאת על ההליכון, ושמה את ידייך על הידיות, את מפחיתה את אפקטיביות האימון, בהליכה /ריצה אנחנו נעזרים בידיים וכך מפעילים יותר שרירים בשביל להגיע לרמות גבוהות יותר של אימון, ברגע שאת מורידה את עבודת הידיים, גם התוצאות יהיו בהתאם.
3. צאי מהבית, או מהמכון!
גם אם את רשומה למכון הכושר,אני תמיד ממליץ מדי פעם לצאת לחיק הטבע כדי להוסיף גיוון ואתגרים חדשים לשיגרת הריצה.
רכיבה על אופניים וריצה על משטחים לא אחידים משפרות אתלטיות ושיפור השרירים המייצבים.
4. תעצרי, ותצאי, תצאי, ותעצרי!
השתמשי באימוני אינטרוולים למקסם את התוצאות. זה תלוי בתוכנית אימונים שלך, אבל פעם בתקופה (במידה ואת לא עושה ) אני מאוד ממליץ לך על אימוני אינטרוולים, מדי פעם אימון של 10 דקות אפילו יכול להיות מספיק עצים ואפקטיבי, את יכולה לנסות לדוגמא ריצת 100 מטר כפול 10 פעמים, או ריצת 600 מטרים כפול 2, זה מעולה לגיוון ולתוצאות.
5. עשי את האימון הזה
אימוני קטלבל אימון זה משפר כל אלמנט כושר, כוח, סיבולת, שיווי משקל, ועוד. אימון מאוד מהנה מאתגר ושונה, גם אם את עושה אימונים בבית, ממליץ לך להשקיע 50-60 שקלים ולקנות זוג משקולות קטלבל. כן, גם כושר וסיבלות זה חשוב, אך גם טונוס השריר שיקבע איך הגוף שלך יראה בסוף תהליך ההרזיה.
6. בואי נעלה הילוך ונגביר את שריפת השומנים
יותר עבודה, פחות מנוחה בחרי 4-5 תרגילים שניתן לעשות עם משקל הגוף, תקבעי לך זמן אימון של 30 דקות (אם את מתחילה אני ממליץ על 20) ותעשי כמה שיותר סבבים ללא מנוחה, בזמן שאת שומרת על טכניקה גבוהה, ומחייכת, או לפחות משתדלת. אימונים מחזוריים מעולים לשיפור הכושר, וכמו כן לחיזוק הגוף, יש אין ספור אימונים כאלה – דוגמא אחת – סקוואט + שכיבות שמיכה(ניתן לעשות גם על ספסל או על מיטה למי שקשה) + ספרינט במקום(או לא, תלוי איפה האימון) 30 שניות.
7. תנצחי את עצמך!
אני מאוד ממליץ שתהיה לך ביקורת על האימון,ואינדיקציה לשיפור, בין אם זה שעון דופק, מד צעדים או אפליקציה באייפון, וכל זאת על מנת שתוכלי לשמור את תוצאות האימון שלך, ובאימון הבא "לנצח" את עצמך וכך להמשיך להשתפר! קלוריות,זמן,מרחק,דופק, מעקב אחר כל אחד מהמשתנים הללו מסייע להגביר את המוטיבציה ולהתקדם ברמת הביצועים.
8. בטהובן מעולה, לא לאימון!
לכל אחד יש מניע בחיים,בזמן אימון המוזיקה מעלה את רמות האדרנלין, לכולם! לא שמעתי על אדם אחד ששמע מוזיקה ואמר שזה לא משפר לו אפילו במעט את האימון, אם את לא מתחברת לזה, כנראה שלא מצאת את המוזיקה הנכונה, גשי לאחד הדיג'יים הקרובים למקום מגורייך ותדרגשי שיכין לך דיסק!
9. שריפת שומנים – בקהילה!
מערכת החברים אימון עם שותף אימונים או קבוצה של חברים כדי להפוך את החוויה כולה למהנה יותר חדר הכושר. להיות אחראי לאדם אחר ישמשו גם כמוטיבציה ולמנוע אימונים החמיצו.
10. עקביות זה שם המשחק
להיות עקבי הדרך הטובה ביותר להשיג תוצאות מאימון אירובי היא ליצור שגרה ולדבוק בה. בין אם זה הדבר ראשון בבוקר, בצהריים או אחרי עבודה, הגוף להסתגל לאימון כל עת במהלך היום. להיות עקבי ופעילות גופנית על בסיס קבוע ויעדי הכושר שלך נמצאים בהישג יד.
לסיכום:
כעת ציידתי אותך במספר כלים שיעזרו לך לשפר את הכושר שלך ובמקביל לגרום לשריפת שומן מוגברת. אני ממליץ לך לשמור את הטיפים הללו ולחזור אליהם בכל פעם לפני האימון. שריפת שומן נעימה שתהיה לך! אגב, אם את רוצה לקחת את התהליך שלב אחד קדימה, את מוזמנת להציץ באתר של בריאותלי אוהב מאוד, ג'ניה רומסקי
אגב, אם את רוצה לקחת את התהליך שלב אחד קדימה,
את מוזמנת להציץ באתר של בריאותלי
110 תגובות
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However, what about this? what if you typed
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