Kodi Masewero Amakupangitsani Kukhala Wofooka? Zochita Zochepetsa Kuwonda

Pali equation yosavuta yochepetsera thupi. Kugwiritsa ntchito zopatsa mphamvu zambiri kuposa momwe mumatengera… Omwe akufuna kuonda amalangizidwa kuchita masewera olimbitsa thupi limodzi ndi zakudya ndipo akuti amawonda mosavuta powotcha zopatsa mphamvu zowonjezera.

Komabe, ena amaganiza kuti kuchita masewera olimbitsa thupi sikuthandiza kuchepetsa thupi. Chifukwa amati kuchita masewera olimbitsa thupi kumawapangitsa kukhala ndi njala ndipo amadya kwambiri akamaliza kuchita masewera olimbitsa thupi.

Kuchita masewera olimbitsa thupi ndi ntchito yabwino

Kuchita masewera olimbitsa thupi ndi ntchito yofunikira kuti mukhale ndi moyo wathanzi. Amachepetsa chiopsezo cha matenda ambiri, kuphatikizapo kunenepa kwambiri, shuga, osteoporosis ndi mitundu ina ya khansa.

Kuchita masewera olimbitsa thupi pafupipafupi kumaganiziridwa kuti kumachepetsa kuchuluka kwa matenda ndi 50%. Ndi ntchito yothandizanso pakupumula, kuchepetsa nkhawa komanso thanzi labwino.

Poganizira zotsatira za masewera olimbitsa thupi pa thanzi la thupi ndi ubongo, ndikofunika kuchita masewera olimbitsa thupi ngakhale pazabwino zake zina, ngakhale kuti sizothandiza kuchepetsa thupi.

Yesetsani kuchepetsa mafuta, osati kuwonda

Kuchita masewera olimbitsa thupi nthawi zambiri kumalimbikitsidwa kwa omwe akufuna kuchepetsa thupi. Koma cholinga ndi ichi chiyenera kukhala kutaya mafuta, osati kuwonda.

Ngati mukufuna kuchepetsa thupi mwa kuchepetsa kudya kwa kalori popanda kuchita masewera olimbitsa thupi, mudzataya minofu pamodzi ndi mafuta.

Tikaonda, akuti gawo limodzi mwa magawo anayi a kulemera kwake kumachoka ku minofu. Zopatsa mphamvu zikachepa, thupi limayenera kupeza mafuta kuchokera kumalo ena.

Mwatsoka, izi zikutanthauza kuti mapuloteni mu minofu amawotchedwa. Kugwiritsa ntchito ndondomeko yolimbitsa thupi pamodzi ndi zakudya kumachepetsa kuchuluka kwa minofu yotayika. Minofu imakhala yogwira ntchito kwambiri kuposa mafuta. Choncho kuchepa kwa minofu sikungapeweke pamene mukuwonda.

Kuchita masewera olimbitsa thupi sikumangochepetsa thupi, kumakhudzanso thanzi lathunthu komanso kagayidwe kachakudya. Ngati mumachita masewera olimbitsa thupi panthawi yochepetsera thupi, mukhoza kutaya mafuta ndi kumanga minofu. Ndicho chifukwa chake simungakhoze kuwona kuwonda pa sikelo.

Pachifukwa ichi, zidzakhala zothandiza kuyeza chiuno chanu ndi mafuta a thupi lanu nthawi ndi nthawi. Mamba sanena zoona nthawi zonse.

Cardio imathandizira kuwotcha ma calories ndikuchepetsa mafuta amthupi

Imodzi mwa mitundu yotchuka kwambiri yolimbitsa thupi yochepetsera thupi ndi masewera olimbitsa thupi a cardio. Mwachitsanzo; kuyenda, kuthamanga, kupalasa njinga ndi kusambira…

masewera olimbitsa thupiSizothandiza kwambiri paminofu kuposa masewera olimbitsa thupi monga kukweza zolemera. Ndiwothandiza kwambiri pakuwotcha kalori.

Kafukufuku adachitika pa anthu 141 onenepa komanso onenepa kwambiri momwe masewera olimbitsa thupi a Cardio kwa miyezi 10 adawakhudzira. Zakudya za calorie za anthuwa, omwe adagawidwa m'magulu atatu, sizinachepetse. Malingana ndi izi;

 1.gulu: Anachita masewera olimbitsa thupi 5 kwa masiku asanu.

Gulu lachiwiri: Anachita masewera olimbitsa thupi 5 kwa masiku asanu.

Gulu lachiwiri: Sanachite zolimbitsa thupi zilizonse.

Ophunzira mu gulu 1 anataya 4.3% ya kulemera kwa thupi lawo, pamene gulu 2 anataya 5.7%. Gulu lachitatu linapeza kulemera kwa 3%.

Kafukufuku wina wapeza kuti masewera olimbitsa thupi a cardio ndi othandiza pakuwotcha mafuta oopsa omwe amaunjikana m'mimba, motero amachepetsa chiopsezo cha matenda a shuga a mtundu wa 2.

Chifukwa chake, kulemera kumatha kuwongoleredwa ndi masewera olimbitsa thupi a cardio, ndipo thanzi la metabolic limakhalanso bwino. Mukhozanso kutentha zopatsa mphamvu zomwe mumadya pochita masewera olimbitsa thupi.

Kukweza zolemera kumathandiza kuwotcha ma calories

Zochita zonse zolimbitsa thupi zimathandiza kuwotcha zopatsa mphamvu. Maphunziro a kukana, monga kukweza zolemera, ali ndi ubwino woposa pamenepo. Kuwonjezera pa kukhala wathanzi ndi wamphamvu, zimathandizanso kumanga minofu.

Akuluakulu omwe amakhala pansi amataya 3-8% ya minofu yawo pakapita nthawi komanso nthawi yayitali. Kukhala ndi ndalama zambiri mlingo wa metabolicZimathandizira kuwotcha ma calories ngakhale mukupuma. Kuchulukitsa kuchuluka kwa metabolic kumathandizanso kuchepetsa thupi.

Pulogalamu yophunzitsira yokweza zolemera idagwiritsidwa ntchito kwa amayi 48 onenepa kwambiri pazakudya zotsika kwambiri zama calorie. Chifukwa cha pulojekitiyi, amayiwa adasunga minofu yawo, amawonjezera kagayidwe kawo ka metabolic komanso kuchepa thupi.

Azimayi omwe amatsatira ndondomeko ya zakudya zomwezo komanso osakweza zolemera adatsika kwambiri komanso kuchepa kwa minofu.

Pachifukwa ichi, kuchita masewera olimbitsa thupi monga kukweza zolemera ndizothandiza kwambiri pakuchepetsa thupi komanso kusunga minofu m'kupita kwanthawi.

Ndipotu, kusunga kulemera kumakhala kovuta kwambiri kuposa kutaya thupi. Ntchito monga kunyamula zolemera zingakuthandizeni pa izi.

Ena amadya kwambiri pochita masewera olimbitsa thupi

Chimodzi mwazodandaula zazikulu pakuchita masewera olimbitsa thupi ndikuti zimayambitsa njala ndikukupangitsani kudya kwambiri. Ma calories opindulitsa omwe amawotchedwa chifukwa chochita masewera olimbitsa thupi ndi chakudya amayambitsa kunenepa, osasiyanso kuwonda.

Ngakhale sizowona kwa aliyense, kafukufuku wapeza kuti anthu ena amadya kwambiri akamaliza kuchita masewera olimbitsa thupi.

Kuchita masewera olimbitsa thupi kungayambitse mahomoni omwe amayendetsa chilakolako. Chimodzi mwa mahomoni omwe masewero olimbitsa thupi amakhudza ndi "ghrelinNdi hormone ya njala. Kafukufuku amasonyeza kuti pambuyo pochita masewera olimbitsa thupi kwambiri, chilakolako chimachepa.

Izi zimatchedwa "exercise anorexia" ndipo zimachitika chifukwa cha kuchepa kwa hormone ghrelin. Komabe, milingo ya ghrelin imabwerera mwakale pambuyo pa theka la ola.

Ngakhale pali kugwirizana pakati pa chilakolako ndi ghrelin, sizimakhudza kuchuluka kwa zakudya zomwe mumadya mutatha kuchita masewera olimbitsa thupi.

Zotsatira za masewera olimbitsa thupi pa chilakolako ndi payekha, ndiko kuti, zimawonekera mosiyana mwa munthu aliyense. Mwachitsanzo; Pambuyo pochita masewera olimbitsa thupi kwambiri, akazi amakonda kudya kwambiri kuposa amuna.

Momwemonso, anthu onenepa kwambiri amadya pang'ono akamaliza kuchita masewera olimbitsa thupi poyerekeza ndi onenepa. Choncho zili ndi inu kuti muchepetse chilakolako chanu mukatha kuchita masewera olimbitsa thupi.

Kodi n'zotheka kuonda ndi masewera olimbitsa thupi?

Zotsatira za kuchita masewera olimbitsa thupi monga kuchepa thupi kapena kunenepa zimasiyanasiyana munthu ndi munthu. Anthu ambiri amawonda pakapita nthawi ndi masewera olimbitsa thupi, ena amakhala okhazikika ndipo ena amalemera. Koma ambiri amene amanenepa akupeza minofu, osati mafuta.

Komabe, pamene zakudya ndi zolimbitsa thupi zikufananizidwa, tinganene kuti zakudya zimakhala zogwira mtima kwambiri kuposa kuchita masewera olimbitsa thupi pochepetsa thupi. Komabe, njira yabwino kwambiri ndikuphatikiza zakudya ndi masewera olimbitsa thupi.

Anthu amene amaonda amakonda kuchita masewera olimbitsa thupi

Kusunga kulemera kumakhala kovuta kwambiri kuposa kutaya thupi. Kafukufuku akuwonetsa kuti 85% ya anthu omwe amawonda ndi zakudya amavutika kuti asunge kulemera kwawo.

Maphunzirowa apangidwa kwa anthu omwe anataya kulemera kwakukulu kwa zaka zambiri, ndipo anthuwa ankakonda kuchita masewera olimbitsa thupi kuti asunge kulemera kwawo.

Ndikofunika kusankha masewera olimbitsa thupi omwe mungasangalale nawo malinga ndi moyo wanu komanso momwe mumamvera kuti mukhalebe.

Zakudya zopatsa thanzi limodzi ndi masewera olimbitsa thupi ndizofunikira.

Kuchita masewera olimbitsa thupi kumathandiza kukhala ndi thanzi labwino komanso kuchepetsa thupi. Pamodzi ndi izi, ndikofunikira kutsatira pulogalamu yazakudya zabwino.

Osapitirira malire mukudya ndikumamatira ku pulogalamu yanu yazakudya chifukwa ndichepetsa thupi.

Ndi Zochita Zotani Zomwe Zingagwiritsidwe Ntchito Kuti Muchepetse thupi?

Kuphatikiza pakuthandizira kuwonda, kuchita masewera olimbitsa thupi kumakhala ndi maubwino ena monga kusintha malingaliro, kulimbikitsa mafupa komanso kuchepetsa chiopsezo cha matenda ambiri osatha. Zochita zolimbitsa thupi kuti muchepetse thupi Ndiziyani?

Yendani

YendaniNdi imodzi mwazochita zolimbitsa thupi zomwe mungachite kuti muchepetse thupi. Zitha kuchitika nthawi iliyonse ndi malo osafunikira zida zapadera. Ndikuchitanso kocheperako, kutanthauza kuti sikusokoneza mafupa anu. 

Yesetsani kuyenda kwa mphindi 3 4-30 pa sabata kuti muyambe kuyenda. M'kupita kwa nthawi, mukhoza kuonjezera nthawi kapena mafupipafupi a maulendo anu.

akuthamanga

akuthamangaNdi masewera olimbitsa thupi kwambiri kuti muchepetse thupi. 

Maphunziro amayendera nthawi zambiri mafuta m'mimba anapeza kuti zingathandize kuwotcha mafuta visceral zoipa, wotchedwa Mafuta amtunduwu amazungulira ziwalo zamkati; zimayambitsa matenda osiyanasiyana osatha monga matenda a mtima ndi shuga. 

Kuthamanga ndikosavuta kuchita masewera olimbitsa thupi kulikonse. Mukayamba, yesetsani kuthamanga kwa mphindi 3-4 20-30 pa sabata.

njinga

Kupalasa njinga ndi masewera olimbitsa thupi omwe amathandizira kuti thupi likhale lolimba komanso limathandizira kuchepetsa thupi.

Ngakhale kupalasa njinga kumachitikira panja, malo ambiri ochitira masewera olimbitsa thupi komanso malo olimbitsa thupi amakhala ndi njinga zomwe zimakulolani kuti muyende m'nyumba.

Kupalasa njinga ndikwabwino kwa anthu amisinkhu yonse yolimba, kuyambira oyamba kumene mpaka othamanga. Komanso ndi otsika-zolimbitsa thupi kotero alibe kuika maganizo kwambiri pa mfundo zanu.

maphunziro a kulemera

Maphunziro a kulemera ndi chisankho chodziwika kwa iwo omwe akufuna kuchepetsa thupi. Kuphunzitsa kulemera kungathandize kulimbikitsa kukula kwa minofu poonjezera resting metabolic rate (RMR), kapena mphamvu ya thupi kuwotcha zopatsa mphamvu popuma.

Maphunziro ambiri, masewera olimbitsa thupianasonyeza kuti thupi anapitiriza kutentha zopatsa mphamvu ngakhale maola angapo pambuyo maphunziro kulemera poyerekeza

maphunziro apakati

Maphunziro a pakapita nthawi, omwe amadziwika kuti high-intensity interval training (HIIT), ndi liwu lalikulu lomwe limatanthawuza kuchepetsa pang'onopang'ono pakapita nthawi yochepa yochita masewera olimbitsa thupi kwambiri.

Nthawi zambiri, kulimbitsa thupi kwa HIIT kumatenga mphindi 10-30 ndikuwotcha zopatsa mphamvu zambiri. Chifukwa chake HIIT imakuthandizani kuwotcha zopatsa mphamvu zambiri powononga nthawi yochepa. 

Komanso, kafukufuku wambiri wasonyeza kuti HIIT ndiyothandiza kwambiri pakuwotcha mafuta am'mimba, omwe amalumikizidwa ndi matenda osatha.

HIIT ndiyosavuta kuchita. Zomwe muyenera kuchita ndi kusankha mtundu wa masewera olimbitsa thupi ndi nthawi yopuma, monga kuthamanga, kudumpha kapena kupalasa njinga.

Mwachitsanzo, mutha kuyendetsa njinga mwamphamvu momwe mungathere kwa masekondi 30 kenako ndikupalasa pang'onopang'ono kwa mphindi 1-2. Bwerezani chitsanzo ichi kwa mphindi 10-30. 

Pilates

Pilatesndi masewera olimbitsa thupi oyambira omwe angathandize kuchepetsa thupi. Ngakhale kuti sichiwotcha ma calories ochuluka monga masewera olimbitsa thupi monga kuthamanga, ambiri amapeza kuti ndizosangalatsa, zomwe zimapangitsa kukhala kosavuta kusunga.

Kupatula kuonda, ma pilates amanenedwa kuti amachepetsa ululu wochepa wammbuyo ndikuwonjezera mphamvu, moyenera, kusinthasintha, kupirira komanso kulimbitsa thupi.

Mutha kuchita Pilates kunyumba kapena m'modzi mwamasewera olimbitsa thupi omwe amapereka makalasi a pilates. Phatikizani ndi zakudya zopatsa thanzi kapena masewera ena monga cardio kuti muchepetse thupi ndi masewerawa.

Kusambira

Kusambira ndi njira yosangalatsa yochepetsera thupi. Momwe mumasambira zimatsimikizira kuchuluka kwa ma calories omwe mumawotcha. Mphindi 30 zilizonse, munthu wolemera mapaundi 70 amawotcha ma calories 298 ali pamutu, ma calories 372 mu breaststroke, ndi ma calories 409 mu style butterfly.

Ubwino wina wa kusambira ndi wochepa kwambiri, kotero kuti sikukupangitsani kupanikizika kwambiri pamfundo zanu. Choncho, ndi njira yabwino kwa anthu ovulala kapena kupweteka pamodzi.

Yoga

Yogandi njira yotchuka yochepetsera kupsinjika ndi masewera olimbitsa thupi. Kawirikawiri a masewera olimbitsa thupi Ngakhale kuti sichimaganiziridwa kuti ndi chakudya chopatsa thanzi, chimawotcha ma calories abwino ndipo amapereka zabwino zambiri zathanzi zomwe zingapangitse kuwonda. 

Kupatula ma calories otenthedwa, kafukufuku wasonyeza kuti yoga imatha kuphunzitsa kulingalira, zomwe zimathandiza kukana zakudya zopanda thanzi, kuchepetsa chilakolako cha chakudya, komanso kumvetsetsa bwino njala ya thupi.

Malo ambiri ochitira masewera olimbitsa thupi amapereka makalasi a yoga, koma mutha kuchita yoga kulikonse. Ngakhale mu chitonthozo cha nyumba yanu. 

Kuchita Zolimbitsa Thupi Kumatsitsa Kuwonda

Zochita zolimbitsa thupi zomwe zingakuthandizeni kuchepetsa thupi bwino ndi monga:

Kufikira Pansi

Ndi chimodzi mwazinthu zofunika kwambiri zomwe mungatsatire kuti mukhale oyenera. Lili ndi ubwino wambiri.

Zimatha bwanji?

- Gona pansi pa manja ndi zala.

- Onetsetsani kuti thupi lanu lili molunjika ndipo manja anu ali pansi pa mapewa anu.

- Khazikitsani abs anu ndikukokera mimba yanu mkati.

Kulumpha chingwe

Kudumpha chingwe ndi masewera olimbitsa thupi omwe amawotcha ma calories 45-300 mu mphindi 400, kutengera kulemera.

Zimatha bwanji?

- Sungani msana wanu mowongoka komanso abs yanu yolimba.

- Sungani mapazi pamodzi.

- Tsopano kulumpha masentimita angapo kuchokera pansi ndikubweretsanso, kulola chingwe kudutsa pansi pa mapazi.

– Ngati mulibe chingwe, dumphani m’mwamba ndi pansi opanda chingwe koma pitirizani kusuntha manja ngati kuti mwagwira chingwe.

Butt Kick

Butt kick ndi imodzi mwazochita zolimbitsa thupi. Kusiyana pakati pa kumenya matako ndi kuthamanga ndikuti mukankha matako mumayesa kugwira matako anu mosinthana ndi mwendo uliwonse. Wonjezerani liwiro komanso kuti muwonjezere mphamvu.

Zimatha bwanji?

- Imani ndi mapazi anu motalikirana m'chiuno ndikumangitsa abs yanu.

- Tsopano yambani kuthamanga pamalo pomwe ana a ng'ombe akukankhira kumbuyo ndipo mapazi anu atsala pang'ono kukhudza matako.

Mayeso

Ma push-ups ndi othandiza kwambiri pakukweza manja ndi kulimbikitsa thupi lonse.

Zimatha bwanji?

- Gona chafufumimba pansi.

- Tsopano, pindani zigongono zanu pamene mukudzitsitsa pansi.

- Wongolani manja anu ndikudzukanso.

mlatho

Pose mlatho ndi imodzi mwazochita zomwe zimalimbitsa minofu ya m'mimba.

Zimatha bwanji?

- Gona chagada ndi mawondo ndi mapazi pansi.

- Kwezani m'chiuno mwake momwe mungathere mpaka atapanga mzere wowongoka kuchokera pamapewa mpaka mawondo.

- Limbikitsani mphamvu zanu.

- Tsitsani chiuno chanu pansi ndikuchikweza m'mwamba.

Kudumpha kwa Crouch

Kudumpha kwa squat ndi masewera olimbitsa thupi a plyometric omwe amawotcha ma calories owonjezera ndipo amathandiza kwambiri kulimbikitsa glutes. Ngati muli ndi vuto lililonse lolumikizana, muyenera kupewa kuchita masewera olimbitsa thupi a squat jump.

Zimatha bwanji?

- Imani molunjika ndi mapazi anu motalikirana m'lifupi mwake.

- Squat pokankhira matako kumbuyo ndikuweramitsa mawondo.

- Lumpha tsopano ndikugwadiranso ukafika pansi.

- Chitani zosachepera 20 kubwereza.

Shuttle

Ndi imodzi mwazochita zabwino kwambiri za abs chifukwa imayang'ana kumtunda ndi kumunsi kwa abs nthawi imodzi.

Zimatha bwanji?

- Gona chagada ndi kutambasula manja ako pamwamba pa mutu wako.

- Tsopano kwezani manja anu owongoka ndi miyendo mukuyenda kumodzi ndikuyesa kukhudza zala zanu.

- Wendani msana wanu ndikuchitanso maulendo 20.

- Osakhudza miyendo yanu pansi kuti muwonjezere.

Maunitsi

Chimodzi mwazochita zosavuta komanso zogwira mtima kwambiri, mapapu amagwira matako, ntchafu, abs ndi ng'ombe.

Zimatha bwanji?

- Sungani msana wanu mowongoka komanso abs yanu yolimba.

- Tsopano ikani mwendo wanu wakumanja kutsogolo ndikuweramitsa bondo lanu mpaka ntchafu yanu yakumanja ikufanana ndi pansi ndipo ntchafu yanu yakumanzere ndi perpendicular.

- Onetsetsani kuti bondo lanu lakutsogolo lili pamwamba pa chidendene chanu.

- Kankhirani mmbuyo ndikubweretsa mapazi anu palimodzi.

- Chitani ndi mwendo wina.

Chule Lumpha

Ndizochita zolimbitsa thupi kwambiri zochepetsera thupi. Kuti muwonjezere zotsatira, ndikofunikira kubisala mtunda wautali momwe mungathere ndikuchita ma reps ambiri motsatana momwe mungathere.

Zimatha bwanji?

- Imani ndi mapazi anu motalikirana ndipo mawondo anu apinda pang'ono.

- Lumphani kutsogolo kuti muyende kutali momwe mungathere ndikubwerera pomwe mudayambira.

- Chitani kubwereza 20.

Chifukwa;

Mitundu yambiri yolimbitsa thupi imathandiza kuchepetsa thupi. Zochita zolimbitsa thupi zowotcha zopatsa mphamvu zimaphatikizapo kuyenda, kuthamanga, kupalasa njinga, kusambira, kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, yoga, ndi pilates.

Kupatula izi, pali masewera olimbitsa thupi omwe angathandize kuchepetsa thupi. Ndikofunika kusankha masewera olimbitsa thupi omwe mumakonda kuchita. Izi zidzakuthandizani kuti mupitirizebe kwa nthawi yaitali.