Funso lomwe lili m'malo achiwiri, funso loti mungataye bwanji mapaundi owonjezerawo. Takambirana kale za momwe mungachepetsere kunenepa moyenera komanso zomwe zimathandiza komanso zomwe sizithandiza, munkhani zina. Mwachitsanzo, kuthamanga mofanana sikungathandize kuchepetsa thupi, ndipo masewera olimbitsa thupi opanda masewera olimbitsa thupi amalimbitsa minofu, koma sizingakhudze mafuta. Zakudya zimasiyananso. pali chakudya choyenera ndipo PBK-20 (katswiri wa kalori blocker) omwe amakuthandizirani kuti muchepetse kunenepa pogwiritsa ntchito chidziwitso choyenera chazomwe mungapezeko mafuta. Ndipo pali zakudya zina zomwe sizithandiza kuchepetsa thupi, kapena kupatsa thupi nkhawa kuti magalamu onse omwe atayika chifukwa chochepa thupi azabweranso kuwirikiza kawiri kutha kwa zakudya.
Lero tikambirana ngati pali njira yochepetsera thupi komanso ngati zingatheke kuonda kamodzi kwanthawi zonse.
Momwe mungakhalire olemera
Mwachepetsa thupi. Tafika pa sikelo yomwe ikukhutiritsa. Koma tsopano pali lingaliro la momwe mungatsimikizire kuti chiwerengerochi sichikuwonjezekanso. Pali njira zingapo. Tidzangolankhula za njira zothandiza.
Kuchita masewera olimbitsa thupi pafupipafupi
Iyi ndiye njira yabwino kwambiri yopindulira mawonekedwe anu momwe mukufuna. Zachidziwikire, tennis tebulo kapena chess ndizokayikitsa kukuthandizani pa izi. Koma mphamvu ndi ma aerobic mitundu ingachite bwino pantchitoyi. Zomwe, kuthamanga pafupipafupi, kusambira, kulimbitsa thupi, kupalasa njinga, ndi zina zambiri. Koma wina ayenera kumvetsetsa kuti mulimonsemo payenera kukhala kulinganirana pakati pa chakudya chomwe chadyedwa ndi chomwe chawotchedwa chifukwa chakulimbikira thupi.
Chifukwa chake, muli ndi njira ziwiri, kapena kudya chakudya chilichonse momwe mungafunire, koma nthawi yomweyo zolimbitsa thupi osachepera 4 pa sabata kwa ola limodzi ndi theka, kuti mukhale ndi nthawi yowotcha chilichonse chomwe mungadye. Kapena onaninso kuchuluka kwa chakudya, ndipo muzichita masewera olimbitsa thupi 2-3 pa sabata, osadzilemetsa.
Mulimonsemo, kudya mopitirira muyeso kumakupatsani kunenepa kwambiri ngati simukuwotcha chilichonse chomwe mumadya. Ndipo ngati poyamba thupi limatha kulimbana ndi chakudya, ndiye kuti pang'onopang'ono lidzatopa ndikupanga mphamvu zotere ndikuyamba kuzisunga. Ndiye chifukwa chake akatswiri othamanga nthawi zambiri amalimbitsa thupi akamaliza ntchito yawo. Koma osati nthawi yomweyo, koma patatha zaka zingapo osagulitsa.
Kuchokera pazonsezi kutsatira njira yachiwiri kuti musanenepe.
Malamulo a kuchuluka kwa chakudya
Chilichonse ndichosavuta apa, mukamadya kwambiri, mpata wambiri kuti chakudyacho chikhale mafuta. Chifukwa chake, muyenera kudya momwe thupi lanu likufunira kuti mukhale ndi moyo, osati mochuluka momwe mungafunire. Wadyera sanachitepo chilichonse chabwino.
Zolemba zambiri zakuchepa kwa thupi zomwe zingakhale zothandiza kwa inu:
1. Momwe mungathamange kuti mukhale olimba
2. Zomwe ndibwino kuti muchepetse kunenepa - njinga yolimbitsa thupi kapena treadmill
3. Zomwe zimayambira pachakudya choyenera chochepetsera thupi
4. Kodi njira yotentha mafuta m'thupi imatha bwanji?
Nzosadabwitsa kuti pali mawu oti ndi bwino kudzuka patebulo ndikumva njala pang'ono.
Ndipo chakudya chofulumira chimasokonezanso kulemera kwanu, chifukwa zokhwasula-khwasula sizilola thupi kukonza chakudya bwinobwino. Izi zimawonjezera njira yachitatu yokhalira ndi kunenepa.
Lamulo lazakudya
Izi, komanso kuchita masewera olimbitsa thupi pafupipafupi, ndiyo njira yabwino kwambiri yosungira thupi. Ngati mumadya moyenera, chotsani zakudya zopanda thanzi pachakudya, idyani zakudya zopanda mafuta zomwe zimakhala zovuta kuti thupi lizidya. Komanso kusamala pakati pa zomwe zili ndi mapuloteni ndi chakudya mu chakudya, ndiye kuti kulemera sikudzawonjezeka. Popeza thupilo limangolandira zofunikira zokha, zomwe lizizigwiritsa ntchito pazolinga zake, osati monga ndalama.
Kodi ndizotheka kuonda kamodzi kwanthawi zonse
Pali milandu yotere. Koma vuto ndiloti zimatengera zinthu zambiri. Ndipo izi sizingadziwike.
Kagayidwe kake kamatha kuwonongeka nthawi iliyonse chifukwa cha kusokonezeka kwam'madzi. Kuchepetsa thupi kwanu kumatha kukhala kunenepa kwambiri mukamadya kwambiri. Mimba ndi kubereka zingakuwonjezereni mapaundi ochulukirapo. Ndipo nthawi zina pambuyo pobereka, anthu, m'malo mwake, amakhala opepuka kuposa momwe analiri kale.
Pankhaniyi, ndikosavuta kuyang'ana akatswiri othamanga omwe apuma pantchito kapena abereka mwana. Ndikulankhula za othamanga omwe anali othina m'masewera awo. Zikuwonekeratu kuti ma putter putter atatha ntchito yawo sangakhale ndi mafuta ochulukirapo.
Chifukwa chake, ena mwa othamanga amakhalabe ochepa thupi moyo wawo wonse. Wina akulemera ndipo patatha zaka 5-6 sazindikiranso. Wina amakhala wonenepa pang'ono, koma nthawi yomweyo sawona mafuta ambiri.
Izi zimatsatira izi kuti zonse zimadalira thupi. Palibe amene anganene motsimikiza kuti onenepa kapena ayi. Koma chinthu chimodzi ndichakuti, ngati mumadya kwambiri, posachedwa kapena pambuyo pake mudzakhala wonenepa.
