Amayi ambiri amadziwa bwino maubwino olimbitsa thupi pomenyera thupi laling'ono, monga gawo la pulogalamu yochepetsa ma kalori. Koma, ndi anthu ochepa omwe angadziwe nthawi yomweyo kuchuluka kwama calories omwe mungawotche pa chingwe - ichi ndi chida chophweka komanso chodabwitsa chowotchera mopitirira muyeso.
Ndi mafuta angati angati omwe awotchedwa pachingwe?
Kulumpha ndi zida monga chingwe ndi njira yabwino komanso yosavuta yochepetsera thupi ndi mafuta. Masewera olimbitsa thupi amathandizanso kuti muchepetse thupi ndikuchotsa khungu la "lalanje" m'malo osangalatsa, kulimbitsa, kuti likhale lolimba.
Ndi ma calories angati omwe amawotchedwa pochita kulumpha zana?
Mu miniti, munthu amapanga kudumpha pafupifupi 100 pazida zamasewera izi - avareji ya zopatsa mphamvu 26-30 zitha kuwotchedwa. Ngati mutachita pafupifupi 500 kubweza, kuwononga mphamvu kudzawonjezeka mpaka 40-45 calories, koma mutatha kuchita 1000 ndikulumpha ndi chingwe, manambalawa adzakhala ma calories 86-110.
Maphunzirowa adzakhala othandiza ngati kugunda kwa mtima komanso kugunda kwa mtima sikupitilira kumenyedwa kwa 110-130 pamphindi.
Simungachite kudumpha 100 mu miniti - palibe, koma zisonyezo zamagetsi zimachepa, mphamvu yophunzitsira sikulephera. Chinthu chachikulu ndikuphunzitsidwa pafupipafupi komanso kuwonjezeka pang'onopang'ono.
Kodi ndi zinthu ziti zomwe zimakhudza kuonda?
Kulumpha chingwe ndi gawo lofunikira m'mapulogalamu ambiri amasewera: ma aerobics ndi mawonekedwe, ndipo pakuchepetsa, ndi chida chofunikira kwambiri chamasewera.
Koma ndi mfundo ziti zomwe zimakhudza kuchepa thupi:
- Poyamba, kuchokera kulemera kwa munthu yemwe.
- Mitundu yolumpha yomwe imagwiritsidwa ntchito pophunzitsa.
- Nyimbo yanthawi zonse ya moyo, komanso njira ya chakudya.
Mukamachita masewera ndi chingwe, ndi bwino kuganizira kutalika ndi kukula kwa maphunzirowo. Malinga ndi avareji ya 10 min. Kulumpha chingwe, munthu wolemera 60-70 kilogalamu amawotcha pafupifupi 110-115 calories, kwa theka la ola - pafupifupi 300. Ndipo izi zidapitilira 4-5 kuposa mphamvu yogwiritsira ntchito poyenda.
M'pofunikanso kuganizira mphamvu ya maphunziro, kudumpha okha. Kuti mukwaniritse zotsatira zowoneka bwino, muyenera kutsatira kayendedwe ka 70 pamphindi, komanso kwa mphindi 20. pamlingo uwu, ndizotheka kuwotcha pafupifupi 200 calories, pa ola limodzi - motsatana 800.
Ubwino wolumpha chingwe
Ngati tingayerekezere chingwe cholumpha ngati pulogalamu yolimbitsa thupi yochepetsera kunenepa, kugwiritsa ntchito mphamvu zamagetsi ndi njira zingapo zoyendetsera kuthamanga ndi kupalasa njinga, kusambira ngakhale masewera olimbitsa thupi. Ndikulumphira chingwe chomwe chimakhala pakati pa pulogalamu yolemera kwambiri.
Ubwino wake ndi motere:
- Chingwe cholumpha ngati zida zamasewera chimakhala chochepa, zomwe zimapangitsa kuti maphunzirowo akhale otsika mtengo.
- Mutha kuyeseza pafupifupi kulikonse komanso nthawi iliyonse, popanda zoletsa.
- Phunziro lonse la kupuma ndi minofu yonse limachitika, ntchito yamachitidwe amtima ndi yodziwika bwino.
- Kulankhula kwathunthu ndi kupirira kwa thupi kumawonjezeka, cellulite ndi kulephera kwa khungu kumachotsedwa.
Kuti mupeze zotsatira zooneka bwino za maphunziro pa chingwe, ndikofunikira kuti musayese nthawi ndi nthawi, koma pafupipafupi, kuphatikiza ndi chakudya choyenera komanso mungoli.
Malamulo ophunzitsira zingwe
Koma masewerawa ali ndi malamulo ake omwe angakuthandizeni kuchita bwino kwambiri polimbana ndi kunenepa kwambiri.
Ochita masewera olimbitsa thupi amadziwa malamulo otsatirawa olumpha chingwe:
- Musanalowe kulimbitsa thupi, konzekerani kukonzekera minofu yonse yochita masewera olimbitsa thupi.
- Yang'anirani momwe mukukhalira, kumbuyo kuyenera kukhala kowongoka osangodumphira patsogolo, ngakhale kupendekeka pang'ono. Komanso, musayang'ane pansi pa mapazi anu - mverani chingwe mukamayang'ana kutsogolo.
- Sungani chingwe chokhacho ndikuyenda kwa dzanja, koma nthawi yomweyo sungani zigongono zanu pafupi kwambiri ndi thupi momwe zingathere.
- Pamene njira yochitira kudumphadumpha siyikupereka mpumulo, ndiyofunika kuyigwiritsa ntchito pokhala omasuka.
- Unikani maluso anu pakuchita masewera olimbitsa thupi koyamba ndipo osayika kwambiri, izi zimapangitsa kuti mugwire ntchito mopitirira muyeso. Mudzangodzitopetsa koma simudzafika pamawerengero ofunikira owotchedwa.
- Ngati maphunzirowa amachitikira panja, tikulimbikitsidwa kuti tichite mumthunzi, koma osati padzuwa, lomwe silitsogolere kukwapuka kwa dzuwa ndi bedi lachipatala.
Khalani ndi madzi nanu, komanso kuti muchepetse kutopa - yankho labwino ndikutenga shawa lotentha, lomwe lingatsitsimutse ndikukhalanso bwino.
Ndipo upangiri wina kuchokera kwa othamanga odziwa zambiri - pangani kulimbitsa thupi kwanu pafupipafupi, osachepera 2 pa sabata koyambirira, mutabweretsa nambala iyi mpaka masiku 3-4 pa sabata.
Zotsutsana pakuchita ndi chingwe
Ngakhale zingaoneke zachilendo, kulumpha chingwe, monga masewera ena aliwonse, kumatsutsana ndi zolimbitsa thupi zokha. Ndipo ngati alipo, perekani chingwecho, musankhe zida zina zamasewera.
Chifukwa chake kulumpha chingwe ndikumenya kunenepa kwambiri ndi zida zamasewera sizoyenera kuti mupeze matenda angapo:
- Matenda a dongosolo la mtima.
- Zowononga zomwe zimakhudza chichereŵechereŵe ndi fupa, mtundu wolumikizana wa minofu
- Pakakhala matenda kapena kuwonongeka kwa mafupa, makamaka msana.
- Ndi ma surges opanikizika - hypo kapena matenda oopsa.
- Osadumpha chingwe ndi kulemera kwambiri.
Osangodumpha pamimba, yambani masewerawa patadutsa maola awiri mutadya ndipo musadye mukangolumpha, mutayimirira kwa ola limodzi.
Kudziwa kuchuluka kwama calories omwe mungawotche pa chingwe chosavuta, musazengereze kugula zida izi m'sitolo yamasewera.
Kuphatikiza apo, mitundu yamakono yokhala ndi makina owerengera mita kapena mabelu ena amakono ndi mluzu imapangitsa makalasi kukhala osangalatsa komanso ogwira ntchito. Ndipo pambuyo pa miyezi 1-1.5 mudzawona zosangalatsa, ndipo koposa zonse, zikuwonekera kwa inu ndi kwa onse okuzungulirani zotsatira zakuchepetsa.
