تمارين للتخسيس فى اسبوع واحد فقط …. ستخسرين دهونك ووزنك

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تمارين للتخسيس فى اسبوع
شارك هذه المقالة مع أصدقائك!

بصرف النظر عن اتباع نظام غذائي صحي لفقدان الوزن، تعتبر ممارسة الرياضة واحدة من أكثر الاستراتيجيات شيوعا التي يستخدمها أولئك الذين يحاولون التخلص من الوزن الزائد، فممارسة الرياضة تحرق السعرات الحرارية، وهذا يلعب دورا رئيسيا في فقدان الوزن.

بالإضافة إلى مساعدتك في إنقاص وزنك، تم ربط التمرين بالعديد من الفوائد الأخرى، بما في ذلك تحسن الحالة المزاجية والحصول على عظام أقوى وتقليل خطر الإصابة بالعديد من الأمراض المزمنة، في مقالنا سنذكر  أفضل 8 تمارين تساعدك على  فقدان الوزن في اسبوع فقط تابع معنا.

صديقاتك شاهدوا يضا السمنة وتاخر الحمل هل الاولى سبب لحدوث الاخيرة تعرفي على الاجابة الان

 

 

تمارين للتنحيف
تمارين الجري

محتويات الصفـحة

تمارين للتخسيس فى اسبوع

  •  المشي

يعد المشي أحد أفضل التمارين لفقدان الوزن، حيث إنه طريقة مريحة وسهلة للمبتدئين في ممارسة التمارين دون الشعور بالارتباك أو الحاجة لشراء أي معدات رياضية، تشير الدراسات إلى أن الشخص الذي يبلغ وزنه 70 كجم)يحرق حوالي 167 سعرة حرارية لكل 30 دقيقة من المشي، يجب أن يكون المشي في روتيننا اليومي، ويفضل أن يكون المشي أثناء استراحة الغداء، أو أخذ الدرج في العم ، أو اصطحب كلبك للتنزه، لذلك عليك المشي لمدة 30 دقيقة 3-4 مرات في الأسبوع، ويمكنك زيادة مدة المشي  تدريجياً.

  •  الركض أو الجري

هي تمارين رائعة لمساعدتك على فقدان الوزن، على الرغم من أن الجري والركض يبدةان متشابهان، إلا أن الفرق الرئيسي هو أن سرعة الركض تتراوح ما بين 4 إلى 6 ميل في الساعة (6.4-9.7 كم / ساعة)، في حين أن سرعة الجري أسرع من 6 ميل في الساعة (9.7 كم / ساعة)، تشير الدراسات أن الشخص الذي يبلغ وزنه  (70 كجم) يحرق حوالي 298 سعرة حرارية لكل 30 دقيقة من الركض، وحوالي 372 سعرة حرارية لكل 30 دقيقة من الركض.

والأكثر من ذلك، وجدت الدراسات أن الركض والجري يمكن أن يساعد فيحرق الدهون الضارة، والمعروفة باسم دهون البطن، وترتبط ههذ الدهون بمختلف الأمراض المزمنة مثل أمراض القلب والسكري، ويعد الركض والجري من التمارين الرائعة التي يمكن القيام بها في أي مكان، ومن السهل دمجها في روتينك الأسبوعي، لتبدأ، عليك  الركض لمدة 20-30 دقيقة 3-4 مرات في الأسبوع.

 

تابع مع تمارين للتخسيس فى اسبوع

  •  السباحة

السباحة هي وسيلة ممتعة لفقدان الوزن والحصول على اللياقة البدنية، تقدر الدراسات  أن الشخص الذي يبلغ وزنه  (70 كجم) يحرق حوالي 233 سعرة حرارية في نصف ساعة من السباحة، وجدت دراسة واحدة لمدة 12 أسبوعا على 24 امرأة في منتصف العمر أن السباحة لمدة 60 دقيقة 3 مرات في الأسبوع ينتج عنه انخفاضا كبيرا في الدهون في الجسم، وتحسين المرونة، وخفضت من خطر الإصابة بأمراض القلب، ميزة أخرى للسباحة هي طبيعتها ذات التأثير المنخفض، مما يعني أنها أسهل على مفاصلك. هذا يجعله خيارًا رائعًا للأشخاص الذين يعانون من الإصابات أو آلام المفاصل.

  •  اليوغا

اليوغا هي وسيلة شائعة لممارسة الرياضة وتخفيف التوتر، على الرغم من أنه لا يُعتقد أنه تمرين لفقدان الوزن، إلا أنه يحرق قدرًا كبيرًا من السعرات الحرارية ويوفر العديد من الفوائد الصحية  الإضافية التي يمكن أن تعزز فقدان الوزن، تقدر هارفارد هيلث أن الشخص الذي يبلغ وزنه  (70 كجم) يحرق حوالي 149 سعرة حرارية لكل 30 دقيقة من ممارسة اليوغا.

بالإضافة إلى ذلك، شهد ممارسين اليوغا تحسينات في الصحة العقلية والبدنية، بصرف النظر عن حرق السعرات الحرارية، فقد أظهرت الدراسات أن اليوغا أيضا تمكن من تعلم الذهن والاتزان، والتي يمكن أن تساعدك على مقاومة الأطعمة غير الصحية، والسيطرة على الإفراط في تناول الطعام، وفهم أفضل لإشارات الجوع في الجسم، يمكنك ببساطة ممارسة اليوغا في أي مكان. وهذا يشمل الراحة من منزلك.

 

العديد من التمارين يمكن أن تساعدك على فقدان الوزن كما ذكرنا كالجري والركض والسباحة والمشي ورفع الاثقال، ومع ذلك، يمكن للعديد من التمارين الرياضية الأخرى أن تساعد أيضًا في تعزيز جهود إنقاص وزنك، من المهم للغاية اختيار التمرين الذي تستمتع به، هذا يجعل من المرجح أنك ستلتزم به على المدى الطويل وترى النتائج.

نرجو أن يكون مقالنا عن تمارين للتخسيس فى اسبوع قد نال اعجابكم ، فضلا وليس أمرا شارك مقالنا على مواقع التواصل الاجتماعي حتى يستفيد الجميع.

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