Momwe mungathamange kuti muchepetse miyendo ndi chiuno chanu?

Kuyambira nthawi yakuzindikira kukhalapo kwake, munthu adayesetsa kubweretsa thupi lake kuzinthu zina zomwe adazipanga.

N'zosadabwitsa kuti tsopano si oimira theka lokongola laumunthu, komanso amuna amayesetsa kupangitsa thupi kukhala lokonzeka bwino, lokongola komanso loyenera momwe angathere, kukumana ndi njira zosiyanasiyana zowonekera.

Ndizodziwikiratu kuti iyi ndi ntchito yokhazikika, thupi silimakonda "kuyiwalika", kukhalabe ndi mawonekedwe abwino ndi zotsatira za ntchito, zonse zolimbikira komanso chakudya choyenera. Maonekedwe a thupi lanu sangabweretsedwe ku template usiku, koma ndizotheka kuti izi zitheke. Uwu ndi masewera olimbitsa thupi, kudya - nthawi zina kumakhala kovuta.

Kodi mungachepetse kuchuluka kwa thupi poyendetsa?

Vuto lofulumira nthawi zonse ndikulimbana ndi kunenepa kwambiri. Njira zake ndizosiyana - kuletsa zakudya, maphunziro otopetsa. Imodzi mwa mitundu ya kulimbana ikuchitika. Zitha kukhala zosiyana.

Limatanthauza kuchita masewera olimbitsa thupi, pomwe:

1. Pang'ono ndi pang'ono amawononga ma calories.
2. Njira zamagetsi m'thupi zimayambitsidwa.
3. Ntchito yamatenda amtima ikuyenda bwino.

Komabe, kuthamanga kuli kopindulitsa komanso kovulaza. Ndikofunika kuzichita molondola komanso pafupipafupi. Kulemera kwambiri kumatenthedwa mukamathamanga.

Momwe mungayendetsere moyenera kuti muchepetse kukula kwa mwendo ndi mchiuno?

Imodzi mwazinthu zofala kwambiri komanso zosachita masewera olimbitsa thupi zikuchitika. Ikuthandizani kuti muchepetse kunenepa kwambiri, kuphatikiza zakudya zoyenera.

Ndikofunikanso kutsatira malangizo osavuta kuti mupindule kwambiri ndi masewera olimbitsa thupi:

1. Chitani pang'ono pang'ono musanachite masewera olimbitsa thupi.
2. Ndikofunika kuwunika momwe mumapumira mukamathamanga.
3. Katundu ayenera ziwonjezeke pang'onopang'ono.
4. Ndikofunika kuphunzitsa nsapato zabwino ndi zovala.

Kuti muchepetse kuchuluka kwamafuta m'malo ovuta - pamapazi ndi ntchafu, muyenera kugwiritsa ntchito kuthamanga kwambiri kwa ma aerobic. Ikuthandizani kuti muwononge ndalama, ndikudzaza minofu ndi mpweya

Koma izi ndizotheka ndi kutsika pang'ono kapena kwapakati pamtima - 60-70% yazipita. Ndi kuchuluka kwake, kuthamanga kwa aerobic kumayamba kuthamanga kwa anaerobic, minofu imapeza katundu wambiri, koma mafuta sawotcha.

Mutha kuwerengetsa kuchuluka kwa mtima pogwiritsa ntchito chilinganizo:

• chotsani zaka zanu kuyambira 220, chulukitsani chiwerengerocho ndi 0.6 (0.70).

Kuthamanga kwakanthawi

Kuchepetsa thupi, ndikofunikira kuti maphunzirowa akhale omasuka momwe angathere poyenda pafupipafupi. Kutalika kwake sikuyenera kupitirira mphindi 40.

Mwamsanga pamene mafupipafupi afika, kutopa kumawonekera, ndikofunikira kusintha kuthamangira pang'onopang'ono, kenako kubwerera.

Ndi ma calories angati omwe amawotchedwa akuthamanga?

Sikutheka kuyankha molondola mtheradi funso loti msanga komanso kuchuluka kwa zopatsa mphamvu zomwe zimawotchedwa nthawi yothamanga. Pafupifupi, pafupifupi 100 calories, koma izi ndizolemera 60 kg.

Kulephera kuchotsa kuchuluka kwa zopatsa mphamvu zomwe zatenthedwa chifukwa chofunikira kuwerengera kuthamanga kwa mayendedwe, mwachitsanzo - ndi kulemera kwa makilogalamu 60 ndikuthamanga kwa 8 km / h, 480 calories / ola liziwotchedwa.

Mitundu yoyendetsa pulogalamu yolemetsa

Kuthamanga ndimasewera ofikirika, mothandizidwa nawo mutha kumangitsa thupi lanu kwakanthawi kochepa ndikubweretsa mawonekedwe anu pakufunika kosakhala ndi zida zina zilizonse.

Mtundu wothamanga ndi wosiyana, kuyambira liwiro ndi mtundu. Mtundu uliwonse wothamanga uyenera kugwiritsidwa ntchito mwanzeru, kuphatikiza zinthu zambiri pamaziko ake.

Kuthamanga

Mtundu uwu umatenga liwiro la 7-9 km / h. Sikufuna kuwotcha mafuta, koma kulimbitsa makoma a mitsempha ndi ntchito ya mtima. Kuti muwotche mafuta, muyenera kuchita masewera olimbitsa thupi kwa mphindi zosachepera 50 mpaka 1.5 maola patsiku.

Nthawi yothamanga

Imadziwika kuti ndiyo njira yothandiza kwambiri yothetsera mafuta mwachangu. Kwa sabata limodzi, mutha kuchepetsa kulemera kwa 1 kg. Nthawi yomweyo, kuthamanga kwamtunduwu kumakupatsani mwayi wolimbitsa minofu, kulimbitsa mtima, komanso kuchepetsa mawonekedwe a cellulite.

Kuthamanga kumeneku kumaphatikizapo kusinthana kosinthana. Katundu wokwanira panthawiyi sayenera kupitirira 80-85% ya kugunda kwa mtima.

Kuthamanga kumatha kuyambira:

1. Bwerezaninso (kwa maulendo ataliatali)
2. Sprint nthawi ndi nthawi.
3. Kuthamanga (kwa mtunda waufupi.
4. Fartlek. Ndi gawo limodzi lamaphunziro.

Kuthamanga ndikukwera masitepe

Zosiyanasiyana izi zimathandizira kukulitsa mphamvu komanso kuwotcha mafuta. Thupi limazindikira kuti limayenda m'malo osagwirizana ngati vuto.

Mukakweza mpweya, pamakhala mayamwidwe ambiri a mpweya, minofuyo imayambitsidwa yomwe imagwira ntchito pansi ponyamula. Minofu yosindikiza komanso yobwerera imagwira ntchito. Kuthamanga kotereku "kumadya" ma calories 100 mu mphindi 10, zomwe ndizokwera kwambiri kuposa mitundu ina yothamanga.

Contraindications kuthamanga

Palibe anthu athanzi mwamtheradi, monganso kulibe mtundu wa zochitika za anthu zomwe zingakhale zoyenera aliyense. Kuthamanga ndichimodzi mwamphamvu kwambiri pamthupi la munthu, chomwe chimafuna mapapu, mtima, dongosolo lamanjenje, ndi zina zambiri.

Pali malamulo ndi zotsutsana pakuyendetsa.

Makamaka:

1. Simungathe kuthamanga kwa anthu omwe akudwala glaucoma, myopia, pamaso pa matenda opatsirana.
2. Simungachite zolimbitsa thupi chimfine, mavuto am'mapapo, matenda amtima.
3. Ndizoletsedwa kuthamangitsidwa ndi matenda ophatikizana chifukwa cholemera kwambiri.
4. Sitikulimbikitsidwa kuti muthamangire zaka 50.

Chikhalidwe chachikulu chothamanga ndikuphatikiza mphamvu ndi kutalika kwa katundu mukamathamanga mthupi ndi thanzi lake. Kulephera kutsatira zofunikira kumafunikira kuwonongeka kwa thanzi, kukula kwa zovuta.

Ndikofunika kuti mupimidwe ndi dokotala musanayambe maphunziro, chifukwa masewerawa amalemetsa kwambiri ziwalo zonse m'dongosolo.

Aliyense amalota wokongola, wochepa thupi ndipo amayesetsa kukwaniritsa izi m'njira zosiyanasiyana. Kuthamanga ndi chimodzi mwazinthu zofunikira zomwe zimathandiza kuchepetsa kuchuluka kwa minofu ya mwendo. Kafukufuku wochuluka wasonyeza kuti ndi masewera olimbitsa thupi, mafuta amachepetsa mofulumira.

Onerani kanemayo: Agbalaka (October 2025).