Cardio kapena Kuonda? Ndi Iti Yothandiza Kwambiri?

Anthu ambiri omwe akufuna kuchepetsa thupi amakumana ndi funso lovuta pochita masewera olimbitsa thupi. Kuchepetsa thupi cardio kapena zolemera? 

Kukweza kulemera ndi cardio, masewera awiri otchuka. Ndi iti yomwe ili yothandiza kwambiri pakuchepetsa thupi? Kwa omwe ali ndi chidwi, werengani nkhaniyi mpaka kumapeto…

Cardio kapena kuwonda kuti muchepetse thupi?

• Ndi kuyesayesa komweko, mudzawotcha ma calories ambiri muzolimbitsa thupi za cardio kuposa kukweza zolemera.
• Kukweza zolemera sikuwotcha ma calories ochuluka monga masewera olimbitsa thupi a cardio. 
• Koma ili ndi phindu lofunika. Kukweza zolemera kumakhala kothandiza kwambiri pomanga minofu kuposa cardio. Zimateteza minofu mwa kupereka kuwotcha mafuta ngakhale panthawi yopuma. 
• Kupanga minofu yolimbitsa thupi kumathandizira kagayidwe kachakudya. kuthamanga kwa metabolismZimalola kutentha kwa calorie mofulumira.

Nanga bwanji kuchita HIIT?

Cardio kapena kulemera? Ngakhale ndizofuna kudziwa, dziwani kuti pali zina zomwe mungachite kuti muchepetse thupi. Chimodzi mwa izi ndi maphunziro apamwamba kwambiri, kapena HIIT mwachidule.

Kulimbitsa thupi kwa HIIT kumatenga pafupifupi mphindi 10-30. Zochita zolimbitsa thupi izi ndizofanana kwambiri ndi cardio. Pochita masewera olimbitsa thupi pafupipafupi, kuchuluka kwamphamvu kwakanthawi kochepa kumawonjezeka mwadzidzidzi. Kenako bwererani ku liwiro labwinobwino.

Mutha kugwiritsa ntchito HIIT ndi masewera olimbitsa thupi osiyanasiyana monga kuthamanga, kupalasa njinga, kulumpha chingwe kapena masewera ena olimbitsa thupi.

Kafukufuku wina wafanizira mwachindunji zotsatira za cardio, kulemera kwa thupi, ndi HIIT. Kafukufuku wina adayerekeza zopatsa mphamvu zomwe zimatenthedwa mkati mwa mphindi 30 za HIIT, zolimbitsa thupi, kuthamanga, ndi kupalasa njinga. Ofufuza apeza kuti HIIT imawotcha ma calories 25-30% kuposa mitundu ina yolimbitsa thupi.

Koma phunziro ili silikutanthauza kuti mitundu ina ya masewera olimbitsa thupi sathandiza kuchepetsa thupi.

Ndi iti yomwe ili yothandiza kwambiri? Cardio kapena zolemera kapena HITT?

Zochita zonse zimakhala ndi zotsatira zosiyana pakuwonda. Chifukwa chiyani sitingathe kuchita zonsezi? Ndipotu kafukufuku amanena choncho. Zimanenedwa kuti njira yabwino kwambiri yochepetsera thupi ndikuphatikiza masewera olimbitsa thupi.

Zakudya zonse komanso masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kokha sikokwanira kuti muchepetse thupi. Zakudya zopatsa thanzi zokha sizothandizanso. Chofunika kwambiri ndikugwirizanitsa pulogalamu ya zakudya ndi masewera olimbitsa thupi kuti mukhale ndi chizolowezi.

Ofufuza, zakudya anapeza kuti kuphatikiza masewero olimbitsa thupi ndi masewera olimbitsa thupi kunapangitsa kuti 10% iwonongeke kuposa kudya kokha, pambuyo pa masabata a 20 mpaka chaka.

Kuphatikiza apo, mapulogalamu omwe amaphatikiza zakudya ndi masewera olimbitsa thupi amakhala othandiza kwambiri pakuchepetsa thupi pakatha chaka chimodzi kuposa kudya kokha.

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