Zvinoshamisa kuti kure kwaungaenda mumaminetsi makumi mana ekufamba kwenguva. Iwe uchafamba 4 makilomita mumaminetsi makumi mana paavhareji yekumhanya yemamita zana paminiti.
Saizvozvo, Matanho mangani ari mamaira 4.3? Nechikonzero chekuti munhu wehurefu hwepakati ane nhanho kureba pakati pe2.1 kusvika 2.5 tsoka, tinogona kutaura kuti ingangoita. 2,000 nhanho dzekufamba dzinoita maira. Izvi zvinoreva kuti nhanho 10,000 dzinoshanduka kuenda kumakiromita mashanu, neavhareji kureba.
Mangani macalorie aunopisa mu4km kufamba? Kana iwe uchimhanya / kufamba 4 KM's pazuva, kazhinji iwe uchatora anenge 30-35 mins. Izvozvo zvichapisa pamusoro 200 net macalorie pa zuva. Kuti uderedze 5 Kgs unofanirwa kupisa 5 × 7700 macalorie = 38500 macalorie. Izvi zvinotora 38500/200 = 192 mazuva.
4km kufamba kwakanaka here? Mamhanyiro anowanzo kurudzirwa ndeekumhanya kunoturikira kunenge 90-110 nhanho paminiti kana 4-5 km / awa. Deredza pasi kana iwe uchiona zvichinetsa kufema nyore; zvirinani kufamba zvishoma zvishoma pane kumhanyisa.
Chechipiri Kufamba 1 km pazuva kwakanaka here pakuderedza uremu? Kuti uremerwe uremu kufamba, chinangwa 30 - 60 maminitsi nekukurumidza, kana kuti wakanyatsokodzera simba rekufamba-famba. …Pachinzvimbo chekufamba rwendo rurefu rumwe chete, unogona kufamba nzendo pfupi dzakati wandei zuva rese (semuenzaniso kufamba katatu maminitsi gumi, maviri maminitsi makumi matatu). Tsvagiridzo inoratidza kuti izvi zvinonyanya kushanda pakurasikirwa uremu.
Ndeapi mamaira andinofanira kufamba pazuva?
Kufamba inzira yekushomeka kwesimba, kurovedza muviri kuri pakati nepakati kune hutano hwakasiyana-siyana uye njodzi shoma. Nekuda kweizvozvo, CDC inokurudzira kuti vanhu vakuru vazhinji vatarise nhanho zviuru gumi pazuva. Kune vanhu vazhinji, izvi zvakaenzana nemakiromita masere, kana 5 zvemakiromita.
zvino 5km kufamba matanho mangani? Mumwe munhu weavhareji urefu anogona kutarisira kutenderera 6250 nhanho pamusoro pe 5k chinhambwe (zvichibva pakufungidzirwa kwetanho kureba kwemamiriyoni maviri kusvika maviri nemahafu).
Matanho mangani andinofanira kutora pazuva kuti ndideredze uremu? Kana uri kuedza kuderedza uremu kana kurasikirwa nemafuta emuviri, chinangwa Zviuru gumi kusvika gumi nemazana nematanhatu + nhanho pazuva. Pamwe pamwe neyakakodzera chikafu-gobvu kudya, iwe uchagadzwa kuti ubudirire.
Kufamba kunogona kukuwanira iwe dumbu rakatsetseka here?
Nguva dzose, nekukurumidza kufamba kwakaratidzwa kunoderedza zvakakwana mafuta akazara emuviri uye mafuta ari padhuze nepakati (61, 62) yako. Muchokwadi, kufamba uchimhanya kwemaminetsi makumi matatu nemakumi mana (anenge zviuru mazana manomwe nemazana mashanu) pazuva kwakabatanidzwa nekuderedzwa kukuru kwemafuta ane mudumbu ane ngozi uye chiuno chakatetepa (30).
Kufamba maminitsi makumi mana nemashanu pazuva kwakakwana here? "Iyo ishoma-inokanganisa aerobic kurovedza muviri iyo inobvumira vanhu kushandisa simba uye kupisa macalorie, saka inogona kubatsira mukuderedza uremu," akadaro Bryant. ... Kana uri kushandisa kufamba sechombo chekubatsira kuderedza uremu, Bryant anokurudzira kufamba kanokwana maminitsi makumi mashanu nemashanu pazuva mazuva mazhinji evhiki.
Kufamba makiromita mashanu pazuva kwakaringana here?
Kufamba 5 km pazuva hakufanirwe kuve zvakare zvakaoma … Nepo tese tichigona kufamba nemwero wakasiyana, paavhareji zvinofanirwa kutora awa imwe (1 maminitsi) kufamba 60km. … Saka chokwadi hapafanirwe kuve nechikonzero chekusafamba 5km pazuva!!
Ndichaonda here kana ndikafamba makiromita mana pazuva? Kana ukaronga kufamba makiromita mana (kana kuti makiromita 4) pazuva, iwe achatanga kuonda nokukurumidza. … Kufamba kwemamaira matatu paawa (4.8 km) kana kufamba kwemaminetsi makumi masere uye kufamba mamaira mana zvinonyatso kukubatsira kupisa macalorie anosvika 80 pazuva.
Kwakanaka here kufamba mazuva ose?
Chinhu chakareruka se kufamba kwezuva nezuva inogona kukubatsira iwe kurarama hupenyu hune hutano. Semuenzaniso, kufamba nekukurumidza kufamba kunogona kukubatsira: Chengetedza huremu hwakanaka uye kurasikirwa nemafuta emuviri. Kudzivirira kana kubata akasiyana mamiriro, anosanganisira chirwere chemwoyo, sitiroko, kuwedzerwa kweropa, gomarara uye mhando 2 chirwere cheshuga.
Mangani km andinofanira kufamba pazuva kuti ndibvise mafuta edumbu?
Kutaura zvazviri, kufamba maira (1.6 km) kunopisa anenge 100 macalorie, zvichienderana nebonde rako uye uremu (11). Imwe ongororo yakayera huwandu hwemacalories vanhu veavhareji yekusimba nhanho vakapiswa mushure mekufamba nekumhanya kwemamaira 3.2 (5 km) paawa kana kumhanya nenhanho ye6 mph kweinenge mamaira.
Kufamba kunoderedza mafuta emudumbu here? Kumhanya kana kufamba: Paunenge uchisimbisa muviri, makoriyori anopiswa uye chikamu chemafuta emuviri wako inoderera. Saka, kurovedza muviri hakungokubatsiri chete kuderedza mafuta emudumbu, kunobvisawo mafuta kubva kune dzimwe nzvimbo. Kumhanya nekufamba zviviri zveakanakisa kupisa-kupisa maekisesaizi.
Zviri nani kufamba nekukurumidza kana kureba? Vanofamba Vanononoka Vanorarama Hupenyu Hupfupi
Imwe ongororo, yakaitwa nevaongorori paYunivhesiti yeSydney yakaburitswa muBritish Journal yeSports Medicine, yakawana kuti nekukurumidza munhu anofamba paavhareji, kunoderedza ngozi yavo yezvose zviri zviviri kufa kwezvikonzero zvose norufu zvine chokuita nehosha yemwoyo.
Ndingaite sei kudzora dumbu rangu mafuta?
Kurasa mafuta edumbu nekukurumidza nekuchinja kwemararamiro aya
- 01/6Zvokudya zvinogona kukubatsira kuderedza uremu nekukurumidza. Belly mafuta yakaoma zvakanyanya kurasikirwa. …
- 02/6Iva nemvura yakawanda. Kugara hydrated ndiyo nzira yakanaka yekuderedza uremu. …
- 03/6Evesa muviri nguva dzose. …
- 04/6 Cheka shuga. …
- 05/6Iti kwete kuwedzera munyu. …
- 06/6Fibre-yakapfuma chikafu.
Ko kufamba makiromita mashanu pazuva kunotaura makumbo angu? Zvakanaka, maererano neongororo yazvino yehutano, kufamba nekukasira - hongu chinhu icho chaunoita mazuva ese - kunogona kupisa mafuta akawanda sekumhanya. … Kufamba nekukurumidza kwemaminitsi makumi matatu, kana kusvika katanhatu pavhiki inobatsira kuburitsa zvidya zvako, kusimbisa bundu rako uye kubvisa chiuno chako.
Ndeipi nguva yakanakira kufamba kuti uderedze huremu?
Nguva yakakodzera yaizova mangwanani, usati wadya kudya kwako kwemangwanani. Panguva ino muviri wako unenge watove mune calorie deficit mode, uye kufamba kunogona kupisa kugona kwemuviri kupisa mafuta.
Ko Couch yakaoma sei ku5K? Simba guru reCouch To 5K Chirongwa ndiko kuvaka kwayo zvishoma nezvishoma asi uchiri kutangisa kumhanya musvondo rekutanga. Idzo nguva dzemasekonzi makumi matanhatu dzinomhanya, 90 second walk zvichangoomera vamwe vanhu. Kana uine dambudziko guru rekurema kana usina kurovedza muviri kwemakore, usaedza uye kumhanya.
Mangani macalorie aunopisa mukufamba kwe5km?
Kune vanhu vazhinji kufamba kwe5 km kuchava 210 - 360 macalorie. Kufamba makiromita mashanu, mazuva mashanu evhiki achapisa 5 kusvika 5 macalorie. Pasina shanduko mukudya unogona kurasikirwa ne⅓ paundi (1,050 kg) kusvika ½ paundi (1,800 kg) yemafuta pasvondo.
Ndeipi yakanaka 5K nguva yevanotanga? Kune anotanga, kupedzisa kumhanya kwe5K mu30mins kwakanaka kwazvo. " Avhareji yenguva ndeye pakati pemaminitsi makumi matatu kusvika makumi mana kune hama newbie.