Kuyenda pamalopo ndi chimodzi mwazinthu zotsika mtengo komanso zotchuka zolimbitsa thupi zomwe sizimatsutsana. Ubwino wake waukulu ndi chiopsezo chovulala komanso njira yosavuta. Woyambitsa aliyense amatha kuchita masewera olimbitsa thupi, popanda kuthandizidwa ndi wophunzitsa kapena ngakhale Google. Mutha kuyenda kulikonse: kunyumba, mumsewu, ndi muofesi, nthawi yopuma. Chifukwa chake, aliyense akhoza kukhala ndi moyo wokangalika, ngakhale iwo omwe alibe nthawi yochita masewera olimbitsa thupi kapena m'mawa.
Ndi mafuta angati owotchedwa
Tiyeni tiyankhe funso lalikulu lomwe limakhudza azimayi onse omwe amayesa kuyenda pomwepo kuti achepetse kunenepa - ndi mafuta angati omwe awotchedwa?
Pafupifupi, mumatha maphunziro a 250-500 kcal paola limodzi. Kuchuluka kwake kumadalira kukula kwa kuyenda kwanu - mukamayenda mwachangu, ndimphamvu zomwe mumagwiritsa ntchito. Maulendo oyambira oyamba ndi masitepe 70 pamphindi. Ochita masewera othamanga akuyenera kusuntha masitepe 90-100 pamphindi. Kwa odziwa zambiri, timalimbikitsa kuti apange masitepe 130-150 munthawi yake, ndiye kuti, akuthamanga pomwepo.
Chifukwa chake, tapeza kuti ndi ma calories angati omwe amawotchedwa poyenda pomwepo, koma bwanji ngati mukufuna kuwonjezera zomwe mumamwa? Kodi ndizotheka mwanjira ina kukweza katunduyo?
Chitani masewera olimbitsa thupi
- Yesani kunyamula ma dumbbells a 3-5 kg aliyense. Mutha kuwonjezera kcal ina 150 pamalonda;
- Ikani benchi yaying'ono ndikuyerekeza kukwera ndi kutsika masitepe. Komanso 300 kcal. Chabwino, kapena nthawi zonse mumatha kukwera masitepe ndikukwera masitepe;
- Mutha kuyenda m'malo molingana ndi nthawi - kusinthasintha kwambiri ndikuchedwa. Poterepa, kugwiritsa ntchito mphamvu zolimbitsa thupi kumawonjezeka ndi 200 kcal;
- Kodi bondo lokwera limakweza. Komanso 200 kcal.
Momwe mungachitire bwino
Kuyenda pamalopo ndi masewera olimbitsa thupi panyumba; sikutanthauza luso, zida, kapena zovala zapadera. Ingogulani nsapato zabwino ndikusankha mawonekedwe oyenererana ndi inu.
Musanayambe kuchita masewera olimbitsa thupi, konzekerani ziwalo zanu ndi minofu yanu, chitani masewera olimbitsa thupi kwakanthawi. Chakudya chomaliza sichiyenera kuyandikira kuposa maola awiri apitawa. Nthawi yayitali yolimbitsa thupi ndi mphindi 40.
- Imani molunjika, ikani phazi lanu m'lifupi-paphewa, pindani mikono yanu m'zigongono, yang'anani kutsogolo;
- Kokani mapewa anu kumbuyo pang'ono, chifuwa chotseguka;
- Kwezani bondo limodzi nthawi mpaka ntchafu ikufanana ndi pansi. Chigoba chosiyana chimapita kutsogolo, chimzake, motsatana, kumbuyo;
- Ikani phazi lanu pansi awiri, kwezani bondo lachiwiri, sinthani mawonekedwe a zigongono;
- Pitirizani ndi chitsanzo. Phazi limayikidwa koyamba pachala, ndipo kenako limakulungidwa pachidendene;
- Thupi limakhala lolunjika poyenda konse.
Ngati mukuyesera kukweza mchiuno, cholinga chanu ndikhudze bondo lanu pachifuwa. Nthawi yomweyo, khalani ndi msana wowongoka, ndiye kuti, musagwadire thupi lanu.
Anthu ambiri amafunsa chifukwa chake kuyenda m'malo ndikukweza bondo ndikofunikira - tiyankha: motere mumakulitsa katundu ndikugwiritsanso ntchito minofu yam'mimba.
Pumirani mofanana, mofanana, moyenera. Maulendo omwe akulimbikitsidwa ndikuwombera ndi kutulutsa mwendo womwewo.
Chifukwa chake, tafufuza momwe masewera olimbitsa thupi amayendera m'malo mwa nyumbayo, koma kuti timvetse bwino sayansi yake, tilembereni minofu yomwe imagwiritsa ntchito.
Ndi minofu iti yomwe ikugwedezeka?
Ndi minofu iti yomwe imagwira ntchito poyenda m'malo:
- Ziuno;
- Ma Quadriceps;
- Minofu ya ng'ombe;
- Big gluteus;
- Minofu ya m'mimba;
- Minofu yakumbuyo, thupi lamapewa, mikono.
Kuyenda kuti muchepetse kunenepa
Aliyense ali ndi chidwi ngati kuyenda pamalopo kuli koyenera kutaya thupi, kuwunika pa netiweki ndizovuta kwambiri. Tikukuyankhani nthawi yomweyo komanso moona mtima. Kuyenda m'malo okha sikungapangitse kuti chithunzi chanu chikhale changwiro munthawi yochepa. Komabe, zimakupatsani mwayi wolankhula minofu yanu, kuwakonzekeretsani katundu wambiri, kukuthandizani kuti mupeze mphamvu zolowera paki pa treadmill kapena pomaliza kupita kumalo ochitira masewera olimbitsa thupi.
Kuti muchepetse kunenepa, muyenera kuwotcha zopatsa mphamvu zambiri kuposa zomwe mumadya. Chifukwa chake, ndikofunikira kuwunika momwe mumadyera ndikukhala ndi moyo wathanzi. Yesetsani kuthana ndi masitepe osachepera 10,000 patsiku, ndikuwongolera kuwerengera, kuyika pulogalamu iliyonse yolimbitsa thupi pa smartphone yanu.
Kuyenda pamalopo kunyumba sikungakuthandizeni kuti muchepetse thupi msanga, koma ndikulimbikira komanso khama, zikuwonetserani kuti mukuwoneka bwino. Zotsatira zomaliza zimatengera magawo oyambira, komanso nthawi yomwe mumagwiritsa ntchito pamaphunziro.
Yesetsani kupatula mphindi iliyonse yaulere kuti muchite masewera olimbitsa thupi. Mwachitsanzo, kuonera pulogalamu yamadzulo mu TV kumatha kuphatikizidwa ndi maphunziro.
Ndi ya ndani?
Kuchita masewera olimbitsa thupi pamalopo ndi koyenera kwa othamanga oyamba omwe alibe chidziwitso konse pamasewera. Katunduyu amadziwika kuti ndi wosamala (pafupifupi, monga kuyenda kwa Scandinavia), chifukwa chake, sikuletsedwa panthawi yapakati, komanso muukalamba. Kuyenda pamalopo kumachitidwa ndi othamanga omwe akuchira kuvulala omwe saloledwa pamitundu ina. Kuchita izi ndikulimbikitsidwa kwa anthu onenepa kwambiri, omwe kuthamanga ndi mitundu ina ya mayendedwe sikuloledwa pazifukwa zamankhwala.
Pindulani ndi kuvulaza
Yakwana nthawi yodziwira ngati kuyenda pamalopo ndikothandiza ndipo zabwino zake zazikulu ndi ziti!
- Kuchita masewera olimbitsa thupi kumakhudza 80% ya minofu mthupi la munthu. Lolani matako okha ndi miyendo ilandire katundu wamkulu, koma thupi lonse likumveka!
- Chifukwa cha kusuntha kogwira ntchito, magazi amayenda komanso kupatsirana kwa oxygen ku selo iliyonse ya thupi kumayenda bwino. Njira zofunikira za redox zimayambitsidwa, kagayidwe kabwino kamakhala bwino;
- Machitidwe a mtima ndi kupuma amalimbikitsidwa;
- Njira yoyaka mafuta imayamba, slags ndi poizoni zimachotsedwa;
- Mpikisano wothamanga wawonjezeka;
- Maganizo amakula ndipo kupsinjika kumatha.
Sizingatheke kuti aliyense apambane pakuchita zoyipa poyenda pamalopo. Pokhapokha mutayamba kuchita masewera olimbitsa thupi, pokhala momwemo, pazifukwa zamankhwala, mumangogona pansi. Samalani ndi kuvulala, kuvulala kumalumikizidwe amiyendo kapena msana, ndipo musamachite masewera olimbitsa thupi ngati simukumva bwino. Izi zimagwiranso ntchito kwa okalamba, ndi amayi apakati, komanso othamanga achichepere omwe, mwachitsanzo, ali ndi malungo kapena m'mimba.
Chifukwa chake, taphunzira zaubwino ndi zoyipa zoyenda pamalopo, kumapeto kwa kufalitsa, tidzapereka pulogalamu yophunzitsira yomwe ili yoyenera kwa oyamba kumene komanso othamanga.
Pulogalamu yophunzitsa
Kwa oyamba kumene, timalimbikitsa kuti tikaphunzitse kasanu ndi kawiri pa sabata kwa mphindi 40 mosadukiza. Mukangomva kuti katunduyu sakukakamizaninso kuti muchite khama, pitani kumakalasi olimba:
- Yendani panjira 80 pamphindi kwa mphindi 10 zoyambirira zolimbitsa thupi;
- Kenako - mphindi 5 chitani masitepe okwera pamwamba pamaondo;
- Kwa mphindi 10 zotsatira, pitilizani kuyenda pa masitepe 100-120 pamphindi;
- Apanso mphindi 5 ndikukweza bondo lalitali;
- Mphindi 10 pamtunda wa masitepe 70-80 pamphindi.
Ngati mukufuna kudziwa zomwe kuyenda pomwepo ndi nthawi, timayankha, choyamba - kukulitsa katunduyo. Mudzawotcha ma calories ambiri, kupangitsa minofu yanu kugwira ntchito molimbika. Chifukwa chake, mudzapeza zotsatira zabwino munthawi yochepa.
Kwa othamanga omwe amapeza kuti katundu wocheperako samakwanira, timalimbikitsa kuvala chikwama cholemera kumbuyo kwawo kapena kunyamula ma dumbbells. Kapenanso, kuyenda mosinthana ndi kuthamanga m'malo mwake. Chiwembucho chatsimikizika, pomwe njira zomwe zimasinthidwa zimasinthidwa ndi theka-squats kapena kuyandikira okwera.
Anzanga, kuyenda m'malo ndikulimbitsa thupi komwe kumatha kulimbitsa minofu. Sizitengera kuyendera malo ochitira masewera olimbitsa thupi, ndipo munthu amaphunzira mayendedwe ake ali ndi zaka chimodzi. Iyi ndi njira yosavuta kwambiri komanso yosavuta kuti musamuke, ngakhale mutakhala otanganidwa kwambiri!
