Kuthamanga masitepe pakhomo lolowera kuonda: ndemanga, maubwino ndi ma calories

Ngati mwasankha kuyamba kuyeseza kukwera masitepe pakhomo lolowera kuonda, ndiye kuti muli panjira yoyenera! Izi ndi zabwino kwambiri komanso zotsika mtengo zolimbitsa thupi zomwe sizikutanthauza kuti mupite kumalo ochita masewera olimbitsa thupi kapena kukhala ndi luso lapadera. Pezani makwerero oyenera, mugule nsapato zothamanga ndikutsitsa mayendedwe omwe mumawakonda - awa ndi atatu abwino kuchita masewera olimbitsa thupi. Koma, zisanachitike, chonde werengani nkhani yathu!

Tidzawunikanso ndemanga za masitepe othamanga kuti muchepetse kunenepa, ndikuuzeni momwe mungayendere moyenera komanso momwe mungasankhire malo, komanso pulogalamu yabwino yochitira masewera olimbitsa thupi kwa oyamba kumene. Tiyeni tiyambe!

Ndi mafuta angati omwe amadya mukamakwera masitepe

Kuthamanga masitepe ndi imodzi mwanjira zothandiza kwambiri zolimbitsa thupi. Makalasi amenewa ndi abwino kuonda, chifukwa mu theka la ora la maphunziro, wothamanga ndalama ndalama monga 550 kcal. Izi, kwa mphindi, bala yonse ya chokoleti kapena kagawo ka pizza wabwino wokhala ndi mitundu inayi ya tchizi. Poyerekeza, kuthamanga nthawi zonse kumatenga mphamvu zofananira, koma mu ola limodzi.

Zachidziwikire, sikuti mayi aliyense amatha kupirira theka lathunthu la kulimbitsa thupi pakhomo. Kuphatikiza apo, ngati alibe thanzi labwino. Komabe, poyambira, 10-15 idzakhala yokwanira - chofunikira kwambiri sichiyimira pamenepo ndikuwonjezera katundu nthawi zonse.

Onani kuchuluka kwa makilogalamu oyenda ndi kutsika masitepe oyaka munthawi zosiyanasiyana:

• Mphindi 10 - 200 kcal. Zomwezo zimagwiritsidwa ntchito kwa ola limodzi loyenda pang'onopang'ono;
• Mu mphindi 20 - 400 kcal. Masitepe oyenda adzawononga mphamvu yomweyo, koma mumphindi 30;
• Mu mphindi 30 - 580 kcal. Kuti muwotche mafuta omwewo, muyenera kuthamanga kwa ola limodzi paki yapafupi;
• Mu mphindi 45 - 750-850 kcal. Kugwiritsa ntchito ndikofanana ndi kugwiritsa ntchito mphamvu kwamphamvu yophunzitsira mphamvu kumalo ochitira masewera olimbitsa thupi;
• Kwa ola limodzi - 1100-1150 kcal. Simufunikanso kuyankhapo pa chilichonse, sichoncho?

Kodi khomo lolondola ndi liti?

Chifukwa chake, tidasunthira pamutu wotsatira - kodi ndizotheka kuyeseza pochepetsa masitepe pamalo aliwonse omwe alipo?

Choyambirira, masitepe akuyenera kukhala osalala, otalika masitepe onse, opanda maenje, mabowo ndi zolakwika zina. Ndikhulupirireni, kugwa pansi kuchokera pamasitepe ndikumva kuwawa!

Kachiwiri, ndikofunikira kuti pakhomo pakhale mpweya wokwanira kuti mukhale ndi mpweya wokwanira. Monga mukudziwa, nthawi zamasewera, kugwiritsa ntchito mpweya wa anthu kumawonjezeka pafupifupi 1.5. Ichi ndichifukwa chake tikulimbikitsidwa kuchita masewera olimbitsa thupi m'mapaki obiriwira, mumlengalenga.

Zachidziwikire, polowera utsi wokhala ndi nthunzi zonunkhira kuchokera pachotayira cha zinyalala sichingafanane ndi inu. Timalimbikitsa kuti tifufuze nyumba zoyandikana, makamaka nyumba zatsopano, pomwe chikepe ndi masitepe ali ndi zolowera zosiyanasiyana. Anthu amagwiritsa ntchito zikepe nthawi zambiri, chifukwa chake masitepewo amakhala opanda kanthu, oyera komanso opanda mpweya.

Ngati palibe khomo loyenerera pafupi, yang'anani sitediyamu yapafupi yokhala ndi mipando. Ichi ndiye poyambira kuti muchepetse kunenepa - apa mutha kukwera kapena kutsika masitepe, ndikuwongolera maulendo angapo othamanga, ndikugwedeza abs yanu.

Ndi ndani?

1. Makalasi olowerera ndiabwino kwa anthu omwe sangathe kuchita masewera olimbitsa thupi.
2. Komanso, azimayi omwe akufuna masewera olimbitsa thupi kuti achepetse kunenepa.
3. Amayi achichepere omwe sangakhale kutali ndi ana awo kwa nthawi yayitali. Kupatula apo, ngakhale kuthamanga pa paki yapafupi kumatenga pafupifupi maola 1.5.
4. Kwa othamanga omwe akufuna kuti akhale athanzi, posankha zovuta zamagetsi.
5. Anthu otanganidwa omwe akufuna kupeza njira yopezera kanthawi pang'ono pamasewera. Khomo limakhala pafupi, ndikwanira kudzuka mphindi 20 m'mawa ndipo tsiku lililonse mumalandira chindapusa cha mphindi 10.

Ubwino ndi zovuta zakuyenda masitepe ochepera kunenepa

Kuthamanga masitepe ndi masewera olimbitsa thupi kwambiri omwe amalemetsa kwambiri thupi. Chifukwa chake, mwatsoka, sichikuwonetsedwa kwa aliyense. Ngakhale munthu atha kuchepa thupi, uyenera kukana mkalasi pakhomo ngati pali zotsutsana izi:

• Ndi kunenepa kwambiri (index ya thupi yopitilira 30);
• Ndi mitsempha yogwira varicose;
• Ndi matenda oopsa;
• Pambuyo matenda a mtima ndi sitiroko;
• Matenda a dongosolo la mtima;
• Ndi scoliosis;
• Pa mimba;
• Pambuyo pa ntchito;
• Pamaso pa zotupa zilizonse (kuphatikiza kutentha);
• Matenda kapena kuvulala kwamalumikizidwe, makamaka bondo ndi bondo.

Ubwino ndi zovuta zakukwera masitepe olowera pakhomo, zachidziwikire, ndizosayerekezeka. Pali zabwino zambiri kuposa zoyipa. Pambuyo pake tilemba zabwino zakukwera ndi kutsika masitepe, koma choyamba tisiyanitsa mitundu iwiriyi ya katundu.

Kulowera Koyenda: Kusiyana Pakati Potsika ndi Kukwera

Pakukwera, minofu ya ntchafu ndi akakolo imagwira ntchito mwakhama, ikutsika, malumikizowo amakhala onyamula kwambiri, makamaka bondo. Kugwiritsa ntchito kalori pakukwera ndikokwera kwambiri kuposa kutsika, chifukwa wothamanga nthawi yomweyo amayenera kugwiritsa ntchito mphamvu kuthana ndi mphamvu yokoka yapadziko lapansi. Kupita pansi, amagwiritsa ntchito mphamvu zambiri kuti azisamalira ndikuwongolera momwe thupi lilili mlengalenga. Mwanjira ina, minofu imagwira ntchito kwambiri pokwera, komanso ubongo panthawi yotsika.

Chifukwa chake, phindu mukakweza ndikugwira ntchito mwamphamvu ya minofu, kuthekera kokwanira kutulutsa minofu ya ntchafu ndi gluteal. Zomwe zimachokera kumabanja ndizotheka kukulitsa chidwi, kusintha kuwongolera magwiridwe antchito, ndikulimbikitsa kulingalira ndi kulumikizana.

Timalingalira za maubwino ndi zovuta zakukwera masitepe, motsatana, tiyenera kuwonetsa zovuta zake. Pakukwera, katundu wokwera kwambiri pamachitidwe amtima amapezeka. Mukatsika, chiopsezo chovulala chifukwa chakugwa kumawonjezeka, komanso kuwonongeka kwa malo olumikizana pakafika koti sichinachite bwino potsatira.

Kuti mumvetsetse ngati kuli kofunika kukwera masitepe, tiyeni tilembere zabwino zonse za kulimbitsa thupi uku:

• Chotsatira chabwino pakuchepetsa thupi;
• Kukhoza kusunga machitidwe ofunikira mthupi (kupuma, mtima, magazi, kagayidwe kake);
• Kulimbitsa chandamale minofu, kupanga mpumulo wokongola;
• Kulimbitsa khungu, kuchotsa cellulite m'matako ndi ntchafu;
• Kulimbitsa mafupa ndi mitsempha;
• Chifukwa cha kusintha kwa magazi m'magulu ang'onoang'ono, ntchito zoberekera mwa abambo ndi amai zimayenda bwino. Mwa njira, izi sizinthu zokhazo zomwe kuthamanga kuli kothandiza kwa amuna.
• Kukhazikika bwino;
• Kupewa kukhumudwa, kusintha kwa malingaliro;
• Kukulitsa luso lamaganizidwe.

Zoyipa zonse zimaphatikizapo katundu wambiri, chifukwa chake zolimbitsa thupi sizoyenera aliyense. Komanso, pakati pama minus pali chiwopsezo chovulala komanso zovuta zomwe zingachitike popeza khomo loyenera.

Zochita zolimbitsa thupi pakhomo

Phunzirani momwe mungakwere masitepe oyenera kuchepa thupi, phunzirani njirayi ndi mtima:

1. Kutenthetsa, kulabadira mwapadera akakolo ndi mafupa mafupa;
2. Yambani masewera olimbitsa thupi poyenda mwachangu, pang'onopang'ono yambani kuthamanga;
3. Sungani thupi molunjika, yang'anani kutsogolo;
4. Lowetsani mpweya kudzera m'mphuno mwanu, mutha kutulutsa pakamwa panu;
5. Pindani mikono yanu m'zigongono ndikuwathandiza kuyenda mozungulira, mosinthana kubweretsa zigongono zanu kutsogolo ndi kumbuyo;
6. Ikani mapazi anu kumapazi, kenako sungani thupi lanu pachidendene;
7. Osakweza mawondo anu kuposa momwe mungafunikire kuti musunthe sitepe yotsatira;
8. Osawongola bondo limodzi - gawo lonse liyenera kukhazikika;
9. Osapanga mayendedwe osafunikira pamayendedwe, yesetsani kuthamangira pafupi ndi mkati mwa masitepe.
10. Ngati mwasowa mpweya, tengani pang'ono, pumitsani kupuma kwanu, ndikupitiliza kuchita masewera olimbitsa thupi.
11. Osayima mwadzidzidzi.

Izi ndizomwe zimafunikira pamachitidwe olowera pakhomo kuti muchepetse kunenepa, ndiye tiyeni tiwone zomwe zikwera masitepe zimapereka komanso kuchuluka kwama calories.

Ndi machitidwe ati omwe muyenera kuphatikiza ndi masitepe othamanga ndi kuchepa thupi?

Tiyeni tikambirane momwe tingakwerere masitepe kuti muchepetse thupi msanga.

• Onetsetsani zakudya zanu. Ndikofunikira kwambiri kuti kuchuluka kwa ma calories omwe amadya ndikotsika kuposa momwe amathera. Chakudya chiyenera kukhala choyenera, koma chochepa kwambiri. Idyani mapuloteni ambiri, muchepetse mafuta, komanso musamadye chakudya.
• Kuti muyambe kuchepetsa thupi, nthawi yophunzira iliyonse iyenera kukhala osachepera mphindi 30. Pokhapokha pakadali pano pomwe kumwa mphamvu zamafuta kumayamba. Chifukwa chake, pangani dongosolo loyenera lolimbitsa thupi kuti lizitha pafupifupi ola limodzi.
• Nthawi zambiri mzimayi yemwe amabwera kukwera masitepe kuti achepetse thupi amakhala ndi thanzi lathanzi kotero kuti amatha kupirira ola limodzi lolemera kwambiri la mtima. Chifukwa chake, kuthamanga ndikukwera masitepe akuyenera kuphatikizidwa ndi zochitika zina.

Yesani mawonekedwe anu - ikani chowunikira pamiyeso ndikuyendetsa kangapo katatu kutsika. Ngati kugunda kwa mtima kwanu kuli pamwamba pa kumenyedwa kwa 140 pamphindi, ndizoyambirira kwambiri kuti muthe kuthamanga.

• Yambani kuyendetsa masitepe, kapena osinthasintha ndi kuthamanga;
• Kuthamanga ndikothandiza kuti muchepetse kunenepa - pang'onopang'ono, mutha kuchita izi kwa mphindi 30 mpaka 40. Ndipo kotala lomaliza la ola atha kudzipereka kukukwera masitepe.
• Musaiwale za masewera olimbitsa thupi a abs, matako ndi miyendo: kukankha, ma squats, mapapu, kukweza torso kapena miyendo, kusambira, kulumpha. Pezani chingwe cholumpha kapena zingwe zama raba zamasewera, kuthamanga ndi ma dumbbells ang'onoang'ono.

Zomwe zili bwino ndi kuonda, kuyenda kapena kuthamanga?

Mutha kumaliza ndi nkhaniyi, tsopano mukudziwa zotsatira zake ngati mukwera masitepe nthawi zonse. Zachidziwikire, njira yochepetsera thupi imayamba, ndipo thanzi lathunthu limakhala bwino. Komabe, chifukwa cha kuchuluka kwa zotsutsana, komanso, chifukwa chovuta kwambiri kwamaphunziro oterewa, ambiri ali ndi chidwi chofuna kudziwa ngati zingatheke m'malo moyendetsa pakhomo ndikuyenda.

Kuyenda pamakwerero sikungokhala kothandiza kuposa kuthamanga, kuphatikiza kuchepa thupi. Koma, zimafunikira mphamvu zochepa, zomwe zikutanthauza kuti njirayi ipita pang'onopang'ono. Kumbali inayi, ngati muphatikiza zolimbitsa thupi zosiyanasiyana, kuyenda ndikuyenda mosinthana, kudya moyenera ndikukhala moyo wathanzi, mudzakwanitsabe kuchepa thupi. Nthawi yomweyo, dzichepetseni pamavuto pomwe mukukwera ndi kutsika masitepe.

Timalimbikitsa azimayi olimba komanso olimbitsa thupi, komabe, mverani kuyenda. M'tsogolomu, kupirira kukachulukirachulukira, ndipo masewera othamanga atayamba kuwoneka bwino, mutha kuyamba kuthamanga. Pakadali pano, pewani kunenepa popanda kulemeretsa thupi, chifukwa chikhala ndi nthawi zovuta (zenizeni komanso zophiphiritsira).

Koma kwa othamanga omwe amakwera masitepe kuti asataye thupi, koma kuti atukule magwiridwe antchito, m'malo mwake, sitipangira kuyenda. Bwanji muchepetse bala?

Pulogalamu yolowera

Tsopano mukudziwa zomwe zimatengera kuti mukwere kapena kutsika masitepe. Pansipa pali pulogalamu yothandiza kuwonda:

1. Kulimbitsa thupi kumayenera kuchitika katatu pamlungu, tsiku lililonse, kuti apatse minofu nthawi yokwanira kuti achire;
2. Oyamba kumene akuyenera kuphunzira kwambiri poyenda, ndipo othamanga omwe ali ndi luso ayenera kuphatikiza mipikisano yamaulendo othamanga ndi liwiro losunthira pamalo ovuta;
3. Ngati mukuchita zolimbitsa thupi, chitani zolimbitsa thupi m'mimba kumapeto kwa sabata;

Pulogalamu yamakalasi oyambira 4 amasukulu pakhomo lolowera kuonda:

• Kutenthetsa kwa mphindi 5;
• Masewera 30, mateche 20, 20 yokhotakhota mbali iliyonse;
• Kuyenda pansi 20 (mmwamba ndi pansi);
• Pumulani mphindi ziwiri, mukamapuma, yendani pang'onopang'ono kutsogolo kwa khomo, phunzitsani kupuma;
• Kuthamanga pansi 10 (mmwamba ndi pansi);
• Pumulani mphindi ziwiri;
• Kuyenda pansi 20;
• Kuziziritsa pambuyo zolimbitsa thupi - anatambasula ndi kupuma zolimbitsa thupi.

Izi zidapangidwa kwa mphindi 60. Unikani kukonzekera kwanu, ngati kuli kofunikira, muchepetseni pang'ono pansi kapena chotsani njira imodzi.

Pakatha mwezi, kapena mukadzimva wokonzeka, sinthani kuyenda ndikuthamanga. Kuti muonjezere katunduyo mochulukira, pindani pang'ono (kuthamanga mosinthana) kapena mutenge ma dumbbells awiri. Tikukufunirani kuwonda mwachangu komanso bwino!

Onerani kanemayo: What is Cutting? Lose weight and fat by Cutting Calories? (November 2024).