Kuthamangira kuonda: kodi kuthamanga kumakuthandizani kuti muchepetse kunenepa, ndemanga ndi zotsatira

Zachidziwikire kuti ambiri amvapo kuti kuthamanga kuthamanga kuti muchepetse kunenepa ndi masewera olimbitsa thupi abwino kwambiri omwe amangokuthandizani kuti muchepetse mapaundi owonjezera, komanso amachiritsa, amakometsa mtima, komanso amalimbitsa kamvekedwe. Komabe, kuthamanga mopanda nzeru nthawi ndi nthawi, pamodzi ndi batala la tsiku ndi tsiku ndi keke ya mchere, sikungakupezereni zotsatira zomwe mukufuna. Kuthamanga molakwika - popanda pulogalamu kapena dongosolo, osatsata njirayi, komanso osadzizolowera ndi malamulo - m'malo mwake, mutha kuwononga thupi lanu.

Munkhaniyi, tiwunikanso mutu wothamanga kuti muchepetse kunenepa, kupereka malingaliro, kukudziwitsani za maluso, mitundu, madongosolo ophunzitsira abambo ndi amai. Tiyeni tiwunikire zabwino, zovulaza ndi zotsutsana ndi izi. Tiyesa kufotokoza momwe tingachitire masewera olimbitsa thupi mwanjira yoti muchepetse thupi msanga, komanso kuti musadzivulaze.

Kodi kuthamanga kumakuthandizani kuti muchepetse kunenepa?

Kuyankha funso "Kodi kuthamanga kumathandizira kuchepetsa thupi", poyambira, tifotokoza tanthauzo lenileni la kuchepa thupi. Thupi lililonse limafunikira mphamvu, lomwe limalandira kuchokera pachakudya. Ngati munthu adya chakudya chochuluka kuposa momwe amafunira, chowonjezera chimayamba kudziunjikira ngati mafuta. Chifukwa chake, kuti achepetse kunenepa, ayenera kuyamba njira yotsutsana: kupangitsa thupi kukhala losowa mphamvu kotero kuti liyenera kubwerera kumalo ake. Zochita zilizonse zolimbitsa thupi zimafunikira mphamvu yowonjezera - ndiye kuti, pokangana, mumakakamiza thupi kuti liwononge mafuta.

Mwachidule, kuonda kumafunika kugwiritsa ntchito mphamvu zambiri kuposa momwe mumawonongera ndi chakudya. Chifukwa chake, kuthamanga mosakayikira kumathandizira kuonda, koma ndikofunikira kukumbukira ma nuances ambiri. Mwachitsanzo, mutha kuwunika kuchuluka kwa kalori yazakudya zanu ndikupanga zolimbitsa thupi zanu kuti muzigwiritsa ntchito zochulukirapo kuposa zomwe mungagwiritse Izi sizitanthauza kuti muyenera kufa ndi njala, chifukwa mwanjira imeneyi thupi limakhala ndi nkhawa yayikulu, ndipo pambuyo pake "lidzabwezera" pa inu ndi kulephera kosayembekezereka. Masewera ndi othandiza kuti muchepetse thupi chifukwa samamana munthu zinthu zofunikira (chakudya), pomwe nthawi yomweyo, amamulimbitsa ndikumuchiritsa.

Muyenera kuthamanga moyenera: ganizirani mulingo wamaphunziro anu, sankhani malo oyenera othamangirako, mugawire moyenera katunduyo. Tiyeni tiwone zomwe anthu omwe asankha kuthamanga kuti achepetse kunenepa akunena - tachepetsa ndemanga ndi zotsatira kukhala chipembedzo chimodzi ndipo takubweretserani zofunika kwambiri komanso zothandiza.

Kodi ndemanga, pali zotsatira?

• Onse othamanga amavomereza kuti asanayambe kulimbitsa thupi, ndikofunikira kudziwa momwe mungayendere bwino kuti muchepetse kunenepa. Phunzirani maluso, phunzirani kupuma molondola. Mwa njira, kupirira, kuchita bwino, komanso kupindulitsa thupi lonse zimadalira kumapeto;
• Kupeza malo othamangirako ndikofunikira - paki yobiriwira ndiyabwino. Mukamachita masewera olimbitsa thupi, thupi limadya mpweya wochulukirapo, kotero mpweya uyenera kukhala waukhondo komanso wathanzi. Choncho muiwale za malo ogona afumbi kapena mayendedwe amsewu.

• Tsatirani zomwe mumadya - chotsani zakudya zamafuta ndi zamahydrohydrate pazakudya zanu. Yang'anani pa zakudya zokhala ndi mapuloteni, zipatso, ndiwo zamasamba, ndi chimanga. Iwalani chakudya chofulumira, chakudya chokazinga, maswiti, soda, tchipisi, shuga, zotsekemera (msuzi, ketchups, mayonesi). Yesetsani kuchepetsa mchere wambiri. Imwani madzi oyera ambiri.

Upangiri wothandiza kuchokera pakuwunika. Simusowa kuti mudzipangitse kukhala okhwima ndikutaya zosangalatsa zanu zachizolowezi - motero mudzatentha kwambiri. Ngati moyo wopanda mpukutu wa batala kapena chokoleti suli wokoma konse kwa inu, dzipatseni mankhwala omwe mumakonda kamodzi pa sabata. Osasiya cutlets yokazinga kapena pasitala ndi tchizi, koma yesani kuzidya kawirikawiri ndipo makamaka m'mawa.

• Muyenera kuwonjezera katundu nthawi zonse kuti mupewe kuzolowera. Thupi likangophunzira kuthana ndi katundu wopatsidwayo, lisiya kutembenukira kuma cell amafuta kuti likhale losungunuka, ndipo kuonda kumatha.
• Kuti njirayi isatopetsedwe, anthu amalangizidwa kuti azisinthana-kuthamanga - kuyenda mwachangu, kuthamanga pang'ono, kuthamanga, kuthamanga kwakanthawi, kukwera phiri, kuthana ndi zopinga.
• Gulani sikelo ndikuwonetsetsa momwe imagwirira ntchito. Simungathe kulingalira kuti ndizosangalatsa bwanji kuzindikira kuti kulemera kwake kumapita bwanji: ngakhale kupatula 100 g kumakhala chikondwerero cha mtima ndi moyo. Ndiponso, ichi ndi chifukwa champhamvu chopitilizirabe kuonda - pambuyo pake, muwona kuti simukuchita pachabe!

Kwa iwo omwe sakudziwa momwe angayambire kuthamanga kuyambira pomwe adayamba kuchepa, othamanga mwachangu amalangizidwa kuti adzizolowere ndi mfundo zazikuluzikulu kuti azimvetse asanayambe maphunziro.

Momwe mungathamange moyenera kuti muchepetse kunenepa

• Ngati mukuganiza ngati mungachepetseko kuthamanga, tidzayankha inde, pokhapokha ngati nthawi yolimbitsa thupi imaposa mphindi 40. Pokhapokha pakadutsa nthawi imeneyi mafuta amayamba kuwonongeka, ndipo thupi lisanatulukire ku glycogen yomwe imapezeka m'maselo ndi minofu ya chiwindi. Zikhala zovuta kuti othamanga oyamba kupirira kulimbitsa thupi kwakutali, chifukwa chake, akatswiri amalimbikitsa kusinthana kuthamanga pang'ono komanso kuyenda mwachangu;
• Idyani moyenera ndipo onetsetsani kuti mwadya mutatha kuchita masewera olimbitsa thupi (pafupifupi ola limodzi pambuyo pake);

• Chitani masewera olimbitsa thupi nthawi zonse. Njira yabwino ndikuthamanga tsiku lililonse, pomwe magawo awiri pa sabata ayenera kukhala oyenera nthawi yayitali. Othamanga othamanga amatha kumathamanga tsiku lililonse kuti thupi likhale ndi nthawi yochira;
• Kuchita masewera olimbitsa thupi kuyenera kukhala kosangalatsa, yesetsani kupita kokasangalala. Gulani zida zabwino zamasewera, mugule zida zothandiza (zowunika kugunda kwa mtima, mahedifoni opanda zingwe, botolo lamadzi losavuta), download nyimbo zabwino kwa wosewera wanu;
• Onetsetsani kugunda kwa mtima wanu - nthawi zambiri, chotsani zaka zanu kuchokera pa 220 kuti muwerenge mtengo woyenera. Kuchuluka kwa mtima wanu mukamathamanga kuyenera kukhala kotsika 10-20% kuposa chiwonkocho ndipo osaposa pamenepo. Onetsetsani kuti mtima wanu ukugunda pansi pa 170 bpm nthawi yayitali.
• Gulani nsapato zabwino komanso zoyenera - izi zikupulumutsirani chiopsezo chovulala mukamachita masewera olimbitsa thupi. Kumbukirani kuti nyengo yachisanu ndi chipale chofewa, mumafunikira nsapato zapadera zoyendetsera nthawi yozizira. Ndipo njira yachisanu-chilimwe iyenera kusiyidwira kalabu yolimbitsa thupi kapena mpaka nthawi yoyenera.

• Pumirani moyenera - pangani nyimbo (ndibwino kuti mupumitse ndi kutulutsa mpweya masitepe onse 2-3), kuwongolera kuzama kwa mpweya (kuyenera kukhala pafupifupi), yesetsani kupumira mpweya kudzera m'mphuno mwanu ndikutulutsa pakamwa panu. Ngati mwatuluka mpweya, siyani ndikubwezeretsani kupuma kwanu, kenako pitilizani zolimbitsa thupi. Gulani chigoba chothamanga ngati kuli kofunikira;
• Onetsetsani kuti thanzi lanu limakupatsani mwayi wotalikira. Ngati mukukayika ngati mayi kapena bambo omwe ali ndi matenda aliwonse angathenso kuchepa thupi pothamanga, onetsetsani kuti mwaonana ndi dokotala wanu.

Zotsutsana

Ngati mukulemera kwambiri, muyenera kuyamba kuthamanga ndi kuyenda mwachangu. Katundu wa Cardio amaletsedweratu kwa anthu omwe ali ndi matenda osatha amtima, makamaka kwa odwala matenda oopsa kapena omwe ali ndi zofooka zosiyanasiyana zamtima. Komanso, kuthamanga kumatsutsana ndi matenda a mphumu, matenda a zilonda zam'mimba, mitsempha ya varicose, mimba, pambuyo pa opaleshoni.

Ngati mukudwala matenda ena aliwonse ndipo mulibe chitsimikizo choti muyambe kuchita masewera olimbitsa thupi, pitani kuchipatala. Ndi katswiri wodziwa bwino yekha amene amatha kuwunika momwe zinthu ziliri ndikupereka lingaliro lomaliza.

Ngati zonse zili bwino ndi thanzi lanu, pitirizani kutsatira njirayo! Chofunikira ndikuti muyambe kuthamanga moyenera, ndipo titha kukuphunzitsani izi!

Mphamvu yogwiritsira ntchito kuchepa thupi

Ngati simukudziwa momwe mungathamange kuti muchepetse thupi msanga, kumbukirani lamulo lalikulu: kuchita masewera olimbitsa thupi pafupipafupi, komanso kukulitsa liwiro labwino komanso nthawi yophunzitsira. Kuti gawoli liziyenda bwino kwambiri, muyenera kuchita bwino. Izi zikutanthauza kuti ngati mukufuna kuthamanga pang'onopang'ono, simuyenera kukonzekera mayeso othamanga. Kukonda kuyenda m'mawa - kuchita masewera olimbitsa thupi m'mawa; ngati mukufuna kugona nthawi yayitali, thamangani madzulo. Mwasiya kale malo anu abwino, osapita patali, apo ayi mupereka ntchito yofunika theka. Kuti mumathamangitse kukhala chizolowezi, muyenera kukhala osangalala. Chifukwa chake simuchepetsa kokha mwachangu, komanso kubwezeretsanso thanzi.

Kodi ndizotheka kuonda ndikungothamanga?

Ngati mukufuna kuchepa mokwanira, kuthamanga kokha sikungakhale kokwanira. Mukawerenga mapulogalamu oyambira kuchepa kwa matebulo, muwona kuti masewerawa samakhudza magulu onse am'mimba, chifukwa chake ndikofunikira kuchita masewera olimbitsa thupi ena. Ngati mungaganize zongothamanga, konzekerani zotsatirazi. Choyamba, mafuta amayamba kuchoka pamimba ndi m'chiuno, ndiye kuti minofu idzauma, kuchuluka kwawo kudzawonjezeka. Matako ayamba kuchepa (mutha kufulumizitsa njirayi poyenda papapa), kenako mikono, khosi ndi nkhope. Kuchepetsa thupi kumachitika pang'onopang'ono, chifukwa chake simuyenera kuyembekezera kukhudzidwa msanga.

Mwa njira, makamaka kwa inu, takukonzerani nkhani momwe mungafunikire kuthamanga kuti muchepetse kunenepa! Timalimbikitsa kuti tiwerenge ngati mukufunitsitsa kulimbana ndi kunenepa kwambiri!

Ambiri ali ndi chidwi ndi momwe angayambire kuthamanga moyenera kuti muchepetse m'mimba mwa munthu, chifukwa ndi dera lomwe nthawi zambiri limakhala lovuta kwa iwo. Tikukulimbikitsani kuphatikiza kuthamanga ndi masewera olimbitsa thupi m'mimba ndikuphatikizira kuyeserera kwakanthawi kothamanga. Pamafunika kulimbikira kwambiri, kutanthauza kuti kumawotcha makilogalamu bwino. Kuyankha funso ngati kuthamanga kumathandiza kuti muchepetse m'mimba, ndemanga sizikulolani kunyenga - zotsatira zake zidzakhala, koma, pokhapokha ngati ziganizo zonse zomwe zatchulidwazi zatsatiridwa.

Njira zothamanga

Chifukwa chake, tidawona ngati kuthamanga kumathandizira kuchepetsa thupi, koma tsopano tiyeni tiwone njira zodziwika bwino zomwe njirayi ipitilira mwachangu:

1. Kuthamanga - thupi liyenera kunyamulidwa pansi kwakanthawi kochepa: ngati mwendo umodzi uli mlengalenga, ndiye kuti winayo nthawi yomweyo ayenera kukankha pansi. Kuthamanga panthawiyi sikudutsa 8 km / h;
2. Kuthamanga kosavuta (phazi) - kuyenda mwachangu, koyenera anthu onenepa kwambiri;
3. Kukwera ndi ntchito yolimbitsa thupi yomwe imavuta chifukwa chokwera. Imaphatikizidwa mundandanda osaposa kawiri pa sabata;
4. Kuthamanga kwapakati ndikuthamangira komwe nthawi zofulumira zimasinthasintha ndikumangoyenda modekha;
5. Kutalika kwanthawi yayitali - ngati muthamanga makilomita opitilira 15 tsiku lililonse, mudzataya 2-2.5 zikwi kcal, zomwe ndi zabwino kuti muchepetse thupi. Komabe, si oyamba onse omwe angakwanitse kufikira mtunda wotere, chifukwa chake, choyamba, onani luso lanu;
6. M'nyumba - kuyenda pa treadmill. Kuthamanga koyenera kwakuchepa panyumba kumadalira pafupipafupi, nthawi yolimbitsa thupi yotereyi ndi maola 1-1.5.
7. Kuphatikiza apo, pali mapulogalamu apadera ophunzitsira (mwachitsanzo, "Kuyenda ndi Leslie Sanson").

Pindulani ndi kuvulaza

Tidawona momwe kuthamanga kumakhudzira kuchepa kwa thupi, ndipo tsopano tiwone momwe zilili ndi thanzi:

1. Zimalimbikitsa kuonda;
2. Normalizes kagayidwe ndi kufulumizitsa kagayidwe;
3. Imalimbitsa ndikumveketsa minofu;
4. Bwino kugwira ntchito kwa dongosolo m'mimba;
5. Amakwaniritsa maselo ndi mpweya;
6. Bwino maganizo ndi relieves maganizo;
7. Amachepetsa mafuta m'thupi;
8. Kumalimbikitsa mtima.

Tapereka katundu wofunikira, koma sitinangokhala pachiwopsezo. Chifukwa chake, ndi liti pamene kuthamanga kungakhale kovulaza thanzi?

1. Ngati mukuchita cholakwika, osaganizira zomwe tafotokozazi;
2. Ngati simunaganizire zotsutsana;
3. Ngati simukumbukira momwe muliri wathanzi.

Nthawi zina, kuthamanga kumangokupindulitsani.

Kodi mungasankhe bwanji pulogalamu?

M'ndime yapitayi, tiona mwatsatanetsatane momwe mungathamange kuti muchepetse kunenepa, komanso momwe mungasankhire pulogalamu yoyenera kutengera mulingo wamaphunziro a wothamanga.

Mwa njira, chifukwa chothamanga, abambo ndi amai, kuwonjezera pa kuchepa thupi, amatha kusintha thanzi lawo m'malo oyenera. Mwachitsanzo, amuna amamanga minofu yabwinoko, amachepetsa kupirira kwawo, komanso kuthamanga kumakhudza mphamvu. Ndipo mwa amayi, chifukwa cha kutuluka kwa mpweya, khungu limakula bwino - limakhala lotanuka komanso lowala, komanso momwe mahomoni amathandizira.

Kuchita bwino kwakuchepetsa thupi kumadalira kusankha koyenera kwa pulogalamuyi - kukumbukira, kulimbitsa thupi kosalamulirika komanso kwachisokonezo sikumabweretsa zotsatira zomwe mukufuna. Pulogalamuyi imapangidwa kwa mwezi umodzi kapena iwiri mwakamodzi ndipo kutengera mtundu wa wophunzitsidwayo. Nthawi zambiri, ziwembu zimagawika m'magulu awiri:

• Kwa othamanga oyamba;
• Kwa othamanga odziwa bwino ntchito yawo.

Palinso mapulogalamu a othamanga omwe amaphunzitsa mwaukadaulo, koma sitidzawaganizira pano, chifukwa kuti muyambe kugwiritsa ntchito njirayi, muyenera kupereka moyo wanu wonse ku masewera, ndipo sizomwe zili choncho.

Malamulo othamanga ochepetsa thupi wiritsani ku mfundo izi:

1. Kulimbitsa thupi nthawi zonse kumayamba ndikutentha ndipo kumatha ndikumangirira;
2. Katundu wolimba umasinthasintha ndikulimbitsa thupi pang'onopang'ono;
3. Muyenera kumwa madzi ambiri ndikudya moyenera;
4. Ngati simungathe kukhala ndi ndandanda yanu, kambiranani ndi akatswiri aku kilabu iliyonse yamasewera kapena sankhani pulogalamu pa intaneti.
5. Chonde dziwani kuti mapulogalamu a abambo ndiosiyana ndi malingaliro azimayi, koma lamulo ili sikofunikira nthawi zonse.

Nayi mapulogalamu ena oyeserera omwe ndiabwino kuti muchepetse. Ngati mumamatira ku katundu yemwe waperekedwa pazithunzizi, mudzatha kuyankha ndi chitsanzo chanu kwa oyamba kumene ngati kuthamanga kungakuthandizeni kuti muchepetse miyendo yanu miyezi iwiri.

Pulogalamuyi ndiyoyenera kwa othamanga kumene, imapereka chidziwitso chodziwikiratu poyambira kuthamanga kwa woyamba kuti achepetse kunenepa kuti apewe zolakwika ndikupeza zotsatira mwachangu.

Ngati mungaganize zoyamba kuthamanga kuti muchepetse thupi, pulogalamu yophunzitsira azimayi ndi atsikana ndiyotsimikizika kuti idzawathandiza kuti miyendo ndi matako awo akhale oyenera - pambuyo pake, chilichonse chomwe chingachitike mwanzeru chimakhala ndi zotsatira zake.

Fufuzani dera lina limodzi lomwe ndi loyenera kwa othamanga odziwa zambiri, chifukwa ndizovuta pamaganizidwe athu:

Monga mukuwonera, zabwino zothamangira kuti muchepetse kunenepa sizingatsutsike - katundu wokhazikika sikuti amangothana ndi matenda, komanso kuthana ndi kukhumudwa, kuthamangitsa chisokonezo. Makamaka ma jeans omwe mumawakonda atakhala m'chiuno momwe akuyenera !! Kuchita masewera olimbitsa thupi ndi njira yabwino kwambiri yosinthira moyo wanu kuti ukhale wabwino!

Onerani kanemayo: Sporting Addons for October 2020 (January 2025).