Kuchepetsa & Kutentha Kwa Nthawi Kuthamanga: Gome & Pulogalamu

Kuthamanga kwanthawi yayitali ndi njira yothamanga ndikusinthasintha pafupipafupi: kuchita masewera olimbitsa thupi kumasinthidwa ndikupumula mwamphamvu. Iyi ndi njira yabwino yosinthira kulimbitsa thupi kwanu munthawi yochepa, kulimbitsa mawonekedwe anu, ndi kutaya mapaundi owonjezera. Nthawi yomweyo, wothamanga safuna masewera olimbitsa thupi kapena mphunzitsi waluso - ngati mungasankhe pulogalamu yoyenera yophunzirira, phunzirani ma nuances ndikuwonetsetsa kuti palibe zotsutsana, mutha kuthamangathamangathamanga nokha.

Kuchepetsa kwakanthawi

Ngati mukufuna, mutha kuthamangathamanga kwakanthawi kwamafuta oyaka pamtunda, komabe ndibwino kuchita masewera olimbitsa thupi panja. Olimbitsa thupi ali ndi maubwino ake: pali ophunzitsa omwe mungapemphe upangiri kwa iwo, ndikosavuta kuyika zofunikira ndi masensa pa simulator, komanso, nyimbo imasewera pamenepo ndipo nyengo imakhala yabwino nthawi zonse. Koma mumsewu mumathamangira mumlengalenga, womwe ndi wathanzi kwambiri. Mutha kugwa pa chopondera ndipo sichabwino kwenikweni kwa anthu omwe ndi amtali kwambiri - makina ena ndi achidule kwambiri. Munthu aliyense ali ndi ufulu wosankha momwe angadziphunzitsire yekha, koma tikulimbikitsabe, ngakhale ndikulembetsa ku masewera olimbitsa thupi, nthawi zina kuti tipeze chilengedwe.

Kutha kwakanthawi kochepetsa kuchepa patebulo lakumwa kwama kalori kumakhala pamizere yayikulu - mumphindi 20 zokha zolimbitsa thupi mumatha pafupifupi 180 kcal. Yerekezerani, mphamvu zolimbitsa thupi pa nthawi yomweyo zingakuthandizeni kutaya 100 kcal okha. Ndi mipikisano yapakatikati, mutha kutaya mpaka 1 kg pa sabata, zachidziwikire, ngati mungakhale ndi chakudya choyenera.

Anthu ena samamvetsetsa moyenera chifukwa chake ngakhale atakhala miyezi itatu yophunzitsidwa, palibe zotsatira zowoneka. Nthawi yomweyo, amaiwala za gawo lofunika kwambiri lochepetsa thupi monga chakudya.

Ndikofunika kudya chakudya chopatsa thanzi komanso chopatsa thanzi chokhala ndi zomanga thupi ndi mavitamini, koma kudya zakudya zopatsa mphamvu zamafuta ndi mafuta kuyenera kuchepetsedwa. Nthawi yomweyo, simungadzivute ndi njala; muyenera kudya pafupipafupi, koma pang'ono ndi pang'ono. Zakudya zamasewera ndi mutu wina womwe ndi wovuta kufotokoza m'mawu awiri, chifukwa chake ngati mukufuna kuchepetsa thupi moyenera, tikukulimbikitsani kuti muphunzire mwatsatanetsatane nkhaniyi.

Tiyeni tiwone chifukwa chake kuthamanga kwakanthawi pa treadmill kumathandiza kwambiri kuti muchepetse thupi pounikira izi:

1. Pa pafupipafupi kusintha mwamphamvu zolimbitsa thupi, kagayidwe ukuwonjezeka mu thupi;
2. Komanso, pali yogwira kugawanika kwa glycogen anapeza mu chiwindi, ndiyeno adipose zimakhala;
3. Mukamayenda pafupipafupi komanso motalikirapo, ndiye kuti mudzataya ma calories ambiri. Mutha kudziwa zambiri zama calories omwe mumawotcha mukamagwiritsa ntchito tsamba lathu;
4. Ndiponso, panthawi ya zochitika ngati izi, mumachepetsa thupi osati kokha mukamapanikizika, komanso mukamakhazikika (kuthamanga) - pomwe njira zamagetsi zimapitirizabe kugwira ntchito. Chifukwa chake, thupi limataya thupi ngakhale panthawi yopuma;
5. Mukamangothamanga, thupi lanu limazolowera katunduyo ndipo lisiya kugwiritsa ntchito mphamvu zowonjezerapo, ngakhale mutachulukitsa mtundawo. Kuthamanga kwakanthawi sikudzakhala kosokoneza - kumakukakamiza kuti uzigwira ntchito pamphamvu zako zonse.

Kuthamanga kwanthawi: mapulogalamu

Kutengera mtundu wakukonzekera ndi zolinga za wothamanga yemwe adaganiza zoyamba kuchita nawo masewera olimbitsa thupi, pulogalamu yophunzitsira zolemera imapangidwa nthawi zonse. Ndikofunikira kusankha njira yabwino kwambiri yomwe singasokoneze thanzi lanu, ikuthandizani kuti mukwaniritse zotsatira zabwino ndikukupatsani chisangalalo kuchokera ku maphunziro.

Tidayang'ana pulogalamu yotchuka kwambiri yochepetsa thupi, kuwunika ndi zotsatira, ndikuzindikira zabwino kwambiri:

• Kwa othamanga oyamba, timalimbikitsa kusankha njira yosavuta yomwe imakhazikika pamathamanga ofanana komanso othamanga. Ndiye kuti, thamangani kwa mphindi, thamangitsani liwiro lanu kwa masekondi 60 otsatira, kenako nkubwereranso kuyimbira modekha. Momwemonso, muyenera kuthamanga osachepera mphindi 30 (ma 15 mphindi ziwiri zilizonse, kusinthana).
• Chiwembu chotsatira ndichabwino kwa anthu athanzi labwino kwambiri. Chofunika chake chimakhala pakuwonjezeka pang'onopang'ono kwa nthawi, kenako, pang'onopang'ono.

1. Jogani kwa mphindi ndikufulumira kwa mphindi;
2. Kenako pumulani kwamphindi 2 - muthamangitse mphindi zitatu;
3. Pitirizani kwa mphindi 3 modekha - mphindi 3 mwachangu;
4. Mphindi 2 pang'onopang'ono - 1 mofulumira;
5. Mphindi 3 pang'onopang'ono - 1 mwachangu.
6. Dzipatseni mphindi zisanu kuti mupumule, pomwe muyenera kubwezeretsa kupuma kwanu, kutambasula, kupuma (koma musaiwale kupuma moyenera ngakhale panthawi ino), kenako kubwereza chiwembucho nthawi ina.

• Nayi pulogalamu imodzi yomwe ingakwaniritse oyamba kumene, idzagwirizana ndi anthu omwe akudziwa kutalika kwa mita ingati. Chiwembucho chimaphatikizapo magawo atatu: kuyenda mwachangu, kuthamanga, kuthamanga - muyenera kuthamanga mita 150 iliyonse.
• Ochita masewera olimbitsa thupi amatha kutsatira pulogalamu yapitayi ndikuwonjezera mtunda kutengera kuthekera kwawo.

Kuti muchepetse kuwunika kwa zisonyezo (nthawi, mtunda, liwiro, kugunda kwa mtima), timalimbikitsa kutsitsa pulogalamu yapaderadera yapakatikati pa smartphone yanu. Ikuthandizani kudziwa kuchuluka kothamanga poyamba.

Kuthamanga kwanthawi: zabwino ndi zovulaza

Ngati mukufuna kuthamanga kwakanthawi ndi zopindulitsa, onetsetsani kuti mulibe zotsutsana, komanso phunzirani izi:

• Musanayambe kulimbitsa thupi, onetsetsani kuti mukutentha - minofu iyenera kutenthetsa bwino;
• Valani zovala zabwino, samalani kwambiri nsapato zoyenda;
• Yambani ndikumaliza kulimbitsa thupi kwanu poyenda modekha;
• Mukamachita masewera olimbitsa thupi, pumirani mpweya kudzera m'mphuno ndikutulutsa pakamwa;
• Imwani madzi okwanira tsiku lonse (mutha kutsanso pulogalamuyi kuti muwone chizindikirochi);
• Osadya ola limodzi ndi theka musanaphunzire;
• Osatengeka - zolimbitsa thupi zotere sizichitika katatu pamlungu.

Ngakhale mutaphunzira bwino lingaliro la nthawi yothamanga, momwe mungathamange moyenera, komanso mwasankha pulogalamu yanu, muyenera kuwonetsetsa kuti mulibe zotsutsana:

1. Kulemera kwambiri;
2. Mavuto amtima;
3. Matenda a ziwalo zoberekera;
4. Mimba;
5. Matenda a msana;
6. Matenda a Viral: Ophunzitsa odziwa bwino amalimbikitsa kuti azitha kuthamanga kwakanthawi pambuyo pakuphunzitsidwa mwamphamvu kuti akwaniritse pulogalamu yabwino ya mtima. Tikukulimbikitsani kuti muyambe mwatsimikiza kuti thanzi lanu limatha kupirira katundu ngati ameneyu.

Kodi maphunziro oterewa angakhale oopsa? Ngati mungachite masewera molakwika, mosaganizira kapena mwachisawawa, mutha kuvulaza ngakhale kuyenda wamba. Ndikofunikira kuwunika mosamala kuchuluka kwa maphunziro anu, kuyerekezera ndi zolinga zanu, kuphunzira mosamala zolembedwazo, pitani kuchipatala ndikufunsani katswiri wazamasewera. Pa nthawi imodzimodziyo, tikukulangizani kuti mupeze katswiri wabwino, osati mnyamata chabe wochokera ku masewera olimbitsa thupi omwe ali ndi minofu yayikulu. Ngati muli koyambirira kwa ulendowu, nthawi zonse muzisankha njira zoyambira kwa oyamba kumene - ndikofunikira kuti pang'onopang'ono muwonjezere voliyumu kuti mupewe kukhazikika.

Mitundu yanthawi yopumira yolimbitsa thupi

Kuphatikiza pa chiwembucho, pali mitundu yayitali yogwiritsira ntchito - posankha chimodzi mwazomwezo, simungathe kutsatira pulogalamuyo, kapena kugwiritsa ntchito imodzi mwazinthu zomwe zasankhidwa.

1. Zosewerera. Wophunzitsidwayo amayenda mwanjira iliyonse (modekha kapena mwamphamvu), akusinthana ndi nthawi yopuma. Ntchitoyi nthawi zambiri imatenga ola limodzi;
2. Nthawi imathamanga. Izi ndizovuta kwakanthawi kochepa, panthawi yomwe wophunzitsayo amasintha nthawi ya ma jerks kumapeto kwa mwayi ndikuthamanga;
3. Kuthamanga mofulumira. Iyi ndi njira ya othamanga odziwa zambiri, chofunikira chofunikira ndikuwonjezera kuthamanga kwa liwiro paulendo uliwonse wotsatira;
4. Palibe dongosolo. Uwu ndi mtundu wa zochitika kwa othamanga, sizitanthauza pulogalamu iliyonse. Munthu mwiniwakeyo amasankha nthawi, kuthamanga, kuchuluka kwa mayendedwe. Mitundu imeneyi ndiyomwe siyabwino kwambiri kuthamanga nthawi ndi nthawi kuti muchepetse kunenepa, chifukwa amati ndi ofatsa.

Mwa njira, koyambirira, musaiwale kusankha: "Ndi liti pamene inu muyenera kuthamanga: m'mawa kapena madzulo?" Kumbukirani kuti nthawi yanu yachilengedwe imakhudza mtundu wazomwe mukuchita komanso zotsatira zake.

Ndemanga

Kodi anthu omwe amachita masewera othamanga amati chiyani? Choyambirira, amadziwa kuti maphunziro oterewa amalimbikitsa kwambiri kukula kwa thupi la munthu. Amathandizira kuchotsa cellulite ndikukhala ndi thanzi lamtima. Amamanga bwino minofu, amapatsa thupi mphamvu komanso mgwirizano.

Masewerawa amawerengedwa kuti ndi ovuta chifukwa amafunikira kudziletsa komanso kudziletsa, zomwe zikutanthauza kuti amaphunzitsa kufunitsitsa komanso mawonekedwe. Phindu la maphunziro oterewa silingakhale lopitilira muyeso, chifukwa chake, tikupangira kuti muwaphatikizire pulogalamu yanu yamasewera. Pomaliza, tikukumbukira kuti chinsinsi cha ubale wanthawi yayitali ndi masewera ndichisangalalo pakuchita masewera olimbitsa thupi, zomwe zikutanthauza kuti musatope thupi ndi katundu wambiri. Unikani msinkhu wanu ndipo musakweze bala musanakonzekere.

Onerani kanemayo: I tried out Food GADGETS made for DOGS u0026 PETS (Mulole 2025).