Kusambira kuchepa thupi: momwe mungasambire padziwe kuti muchepetse kunenepa

Kodi mukuganiza kuti ndizothandiza bwanji kusambira kuti muchepetse kunenepa? Kodi zimakuthandizani kuwotcha ma calories mwachangu ngati kuthamanga kapena kulimbitsa thupi? Ndipo ngati ndi choncho, ndi njira iti yabwino yosambira kuti zotsatira zake ziwonekere kwa ena?

Kusambira kuchepa thupi: inde kapena ayi?

Choyamba, tiyeni tiyankhe funso lofunika kwambiri - kodi ndizotheka kuti muchepetse kusambira padziwe? Kumene! Kusambira ndi imodzi mwanjira zabwino kwambiri zolimbitsa thupi kuti muchepetse kunenepa. Yambani kupindika zala zanu:

1. Imagwira pafupifupi magulu onse olumikizidwa minofu - ntchafu, pamimba, mikono, matako. Mpumulo wa thupi umakhala wokongola kwambiri, khungu limalimbikitsidwa, minofu imayimba;
2. Ali m'gulu la masewera olimbitsa thupi. Masitayelo onga agulugufe kapena kukwawa pachifuwa amakhalanso olimbikira kwambiri monga kulimbitsira thupi masewera olimbitsa thupi. Khosi losisita pachifuwa likuyenda bwino m'malo mwamapikisano;
3. Chodabwitsa, chilengedwe cham'madzi chimathandizira kulimbitsa thupi, pomwe chikuwonjezera mphamvu yake. Tiyeni tikumbukire malamulo a sayansi, makamaka, kupambana kwa Archimedes. Chinthu chomizidwa m'madzi chimakhala ndi mphamvu yokankha yofanana ndi kulemera kwa madzi komwe akukankhidwira kunja kwa chinthu ichi. Chifukwa chake, mphamvu yokoka imamveka kochepera m'madzi kuposa mlengalenga. Mwanjira ina, ndikosavuta kuti thupi lipirire zochitika zolimbitsa thupi. Komabe, m'madzi, thupi limafunikira kutentha, ndipo mphamvu yochuluka imagwiritsidwa ntchito pazomwezi, osasamala sazindikira. Nanga nkhuni zachokera kuti? Inde, kuchokera mafuta, mosamala anasonkhanitsa pamimba ndi ansembe. Ichi ndichifukwa chake kusambira mu dziwe locheperako ndi njira yabwino, yomwe ilibe chilichonse changwiro kuposa china chilichonse!
4. Komanso, kusambira kumachotsa kupsinjika kwamafundo, komwe sikungapeweke mukamathamanga, kusisita ndi zochitika zina "zapansi". Chifukwa chake, kusambira, monga njira yochepetsera thupi, ndikololedwa kwa anthu omwe ali ndi matenda amisempha, akuchira kuvulala, amayi apakati ndi okalamba.
5. Munthu akasambira, khungu limakumana ndi kutikita minofu ndipo magazi amayenda kwambiri. Mlingo wa njira zamagetsi umakulanso. Monga mungaganizire, zonsezi zili ndi gawo lofunikira pakuchepetsa thupi;
6. Ndipo pamapeto pake, kusambira kwakuchepa kwa amuna ndi akazi kumakhala kothandiza pamawonekedwe a mahomoni. Amachepetsa cortisol, yomwe imakhudzana ndi kusungira mafuta, ndipo imawonjezera thyroxine, yomwe imathandizira kuwotcha mafuta. Imathandizanso kukula kwa mahomoni, omwe ntchito yake imagwirizanitsidwa ndi kuchuluka kwamagetsi.

Takukhutiritsani, kodi mwakonzeka kupita kusambira kuti muchepetse thupi? Yankho labwino!

Kodi muyenera kusambira nthawi yayitali bwanji kuti muchepetse kunenepa?

Tiyeni tiwone kuchuluka kwa zomwe muyenera kusambira kuti muchepetse kunenepa - mutatha nthawi iti kuti muyambe kuganiza za kupambana kwa maphunziro?

Monga lamulo, mudzamva zotsatirazi pakatha milungu 8. Khungu lidzakhala lolimba, mphamvu idzachepa, ndipo kulemera kwake kumatsika. Zachidziwikire, kuwonjezera pakusambira, muyenera kutsatira malangizo ena - chakudya choyenera, kupumula bwino, ndi zina zambiri.

Kuti timvetse bwino momwe muyenera kusambira kuti muchepetse kunenepa, tiyeni tichite masamu. Kwa mphindi 60 zosambira, munthu amataya:

• 400 kcal - kupweteka kwa m'mawere;
• 480 kcal - kumbuyo kukwawa kalembedwe;
• 600 kcal - m'madzi pachifuwa;
• 900 kcal - gulugufe.

Monga mukuwonera, kukwawa pachifuwa kumawotcha mafuta ambiri ngati ola limodzi, ndipo sitiroko ya gulugufe itha kufananizidwa ndi kuthamanga kwambiri kapena kukwera masitepe.

Ngati mukuganiza kuti mukuyenera kusambira nthawi yayitali bwanji kuti muchepetse thupi lanu, konzekerani kusambira moyo wanu wonse. Sinthani kukhala chizolowezi chomwe mumakonda, chonde thupi ndi masewera olimbitsa thupi! Pitani padziwe kawiri pa sabata ndikuiwalako za kunenepa kwambiri, kupweteka kwa msana komanso kusasangalala.

Momwe mungasambire kuti muchepetse kunenepa?

Tiyeni tikambirane momwe mungasambire bwino padziwe kuti muchepetse kunenepa, osataya nthawi. Choyamba, tiyeni tifotokozere mwachidule momwe zimakhalira kuti muchepetse kunenepa:

• Zochita zilizonse zolimbitsa thupi zimafunikira mphamvu. Thupi limalandira chomalizachi limodzi ndi chakudya. Chilichonse chomwe sanakwanitse kuwononga asanadye chakudya chotsatira chimayikidwa ngati mafuta;
• Kuti muyambe kuchepa thupi, muyenera kugwiritsa ntchito kcal yochulukirapo kuposa yomwe mumadya;
• Mukamachita masewera olimbitsa thupi, glycogen yosungidwa m'chiwindi imayamba kuwonongeka. Zosungira zake ndizokwanira pafupifupi mphindi 40. Komanso, thupi limayamba kutulutsa mphamvu kuchokera ku mafuta. Mwanjira ina, masewera olimbitsa thupi ayenera kukhala osachepera ola limodzi.
• Chenjezo! Ndikofunikira osati kungocheza m'madzi kwa mphindi 60 zokha, koma kusuntha, kuchita masewera olimbitsa thupi, kusambira mwachangu.

Ngati mukufuna kusambira kuti muchepetse kunenepa kwa amayi, momwe mungakonzekerere njirayi moyenera, tikukulimbikitsani kuti mupange pulogalamu ndikutsatira bwino mfundo zake. Osaphwanya dongosolo, osaphonya makalasi, yang'anani zakudya zanu.

Nthawi zonse yambani kulimbitsa thupi kwanu ndi kutentha!

Kodi njira yabwino kwambiri yoyeretsera zinthu ndi iti?

Ndi kalembedwe kabwino kotani komwe mkazi amasambira padziwe kuti achepetse thupi? Choyamba, yambani kuti ndi njira iti yomwe mumakonda kwambiri. Chachiwiri, bwererani kumalo ogwiritsira ntchito kalori. Mtundu wowonongera mphamvu kwambiri ndi gulugufe. Komabe, sikuti mkazi aliyense amadziwa kusambira monga choncho, ndipo si aliyense amene ali wokonzeka mwakuthupi. Chachitatu, kumbukirani kuti simuyenera kusambira momwemo muntchito yanu yonse.

Masitaelo ena, opatsa thupi lokwera, kenako katundu wochepa. Dziperekeni momwe mungathere pamene mukukwawa pachifuwa ndi kupumula mukuyenda pachifuwa. Imani kaye nthawi yomwe mumachita masewera olimbitsa thupi - kukankha, kuwerama, kulumpha, ndi zina zambiri.

Tiyeni tiwone momwe tingasambire bwino padziwe lochepetsera kuti tilimitse mbali zina za thupi:

1. Slimming manja. Njira yabwino yosambira, momwe manja amagwirira ntchito molimbika, ndikukwawa pachifuwa. Komanso ziwalo zakumtunda zimakhudzidwa kwambiri pachifuwa. Kutengera kulimbitsa thupi kwanu, pangani mphindi 20 ndi masitayilo awiriwa, kusinthasintha pakati pamagwiridwe ocheperako komanso othamanga. Bwerezani zozungulira kawiri, onjezerani gawoli ndi maiwe angapo okhala ndi kukwawa kumbuyo, ndipo ngati mumadziwa kusambira ndi bumbu, konzani nawo chomaliza mwamphamvu;
2. Kutaya thupi m'mimba. Amayi ambiri ali ndi chidwi ndi momwe amasambira kuti achotse pamimba. Apanso, mawonekedwe amadzi pachifuwa amapulumutsa, zomwe zimapangitsa ma oblique kuti agwire ntchito. Yesetsani kusambira osachepera 300 m kukwawa pa kulimbitsa thupi kulikonse, ndipo katundu akangoleka kuwoneka wovuta, onjezani mtunda. Ndikofunika kuchepetsa kusambira ndi gulugufe - osachepera 50 - 100 m ola lililonse ndipo mimba yamphongo idzawoneka mwachangu kwambiri.
3. Zofewetsa miyendo ndi matako. Tiyeni tione momwe tingasambire kuti muchepetse thupi. Pachifukwa ichi, kupweteka pachifuwa ndi koyenera, komwe kumakakamiza miyendo yakumunsi kugwira ntchito mwakhama. Mwa kalembedwe kameneka, mayendedwe onse amachitika mozungulira, ndipo amafanana ndi kuyenda kwa chule. Mosiyana ndi kukwawa, apa miyendo imakhudzidwa osati kungokhalira kulimbitsa thupi komanso kulumikizana kwa thupi mumlengalenga, komanso kupita patsogolo, kuphatikiza kuthamanga. Ndicho chifukwa chake kupweteka kwa m'mawere kuli koyenera kwa iwo omwe akufuna kupopera minofu yawo ya mwendo. Zachidziwikire, ndikofunikira kuphatikiza njira zosambira zamagulugufe zingapo.

Gwiritsani ntchito zida zamasewera kuti mukulitse katunduyo pa minofu yomwe mukufuna. Mwachitsanzo, kunyamula bolodi ndi manja anu (bolodi) kumapangitsa kuti miyendo ndi matako anu zizigwira ntchito molimbika. Ngati mungafinya ndi mapazi anu, ntchito yonse idzapita m'manja mwanu. Ngati muvala zipsepse, miyendo yanu iyenera kugwira ntchito molimbika, ndipo mutha kugwedeza mafuta kuchokera mbali, ntchafu zakunja, pamimba ndi matako. Ganizirani izi mukasankha kupopera matako anu ndi squats. Iyi ndi njira yabwino yosinthira kulimbitsa thupi kwanu.

Chifukwa chiyani sungachepetse thupi?

Chifukwa chake, tazindikira ngati kusambira padziwe kumakuthandizani kuti muchepetse kunenepa, tikukhulupirira kuti takutsimikizirani. Ndi njira yoyenera, kuchita masewera olimbitsa thupi pafupipafupi komanso kudya pang'ono pang'ono, zotsatira zake sizingakudikireni nthawi yayitali.

Tinafotokozanso momwe tingasambire kuti muchepetse thupi m'malo ena. Tikuwonjezera kuti kuthekera kudzawonjezeka ngati mungasinthe mayendedwe, kuwonjezera kulimbitsa thupi ndi zolimbitsa thupi, ndikugwiritsa ntchito zida zina.

Kuphatikiza apo, zinthu zina m'moyo wanu zimakhudzidwa ndikuchepetsa thupi. Perekani chikepe ndi kukwera masitepe. Osadya zakudya zophikidwa ndi shuga ndi chakudya chofulumira, ndikuzisinthanitsa ndi chimanga, masamba ndi zipatso. Imwani madzi ambiri ndi kugona mokwanira.

Ngati mumalima panjira yosambira ndikukondwerera cocoa wokoma wokhala ndi mitundu 4 ya pizza ya tchizi, simungathe kuonda posambira padziwe. Kuperewera kwa tulo kumabweretsa kupsinjika, ndipo kumapeto kwake timazolowera kulanda, zomwe zimawononganso chiwerengerocho.

Mukasambira padziwe, gwirani ntchito mokwanira, koma kuonda sikukuchitika, dzifunseni funso ili: "Kodi ndikulakwitsa chiyani?" Werenganinso gawo ili, mudzapeza yankho.

Kaya anthu akutaya thupi chifukwa chosambira mu dziwe, tinakuyankha. Chinthu china ndikuti sikuti munthu aliyense ali ndi mphamvu zokwanira komanso chilimbikitso chosiya zomwe adayamba theka. Chifukwa chake, kuonda kulikonse kumayamba ndikukhazikitsa zolinga zomveka. Sankhani kuchuluka kwa makilogalamu omwe mukufuna kutaya, mavalidwe ati oyenera, ndi momwe mungadzipindulire nokha kumaliza ntchitoyo. Phatikizani anzanu ndi abale pantchitoyo, aloleni ayamikire zomwe mwachita bwino, ndipo koposa zonse, chitani nanu. Gawani zomwe mwakwaniritsa pa malo ochezera a pa Intaneti komanso mapulogalamu apadera olimbitsa thupi. Mwa njira, kumapeto kwake mutha kuwona mapulogalamu abwino ochepetsa kuchepa kwa oyamba kumene komanso osambira apamwamba. Zabwino zonse komanso chithunzi chokongola!

Onerani kanemayo: SIRI YA KUONGEZA UZITOKUNENEPAKUNAWIRI KIRAHISI KWA MPANGILIO UFUATAO WA VYAKULA (November 2024).