Kugwiritsa ntchito kalori poyendetsa masewera olimbitsa thupi

Kuyatsa kalori kumachitika m'thupi nthawi zonse. Kuti izi zitheke mwachangu, thupi limafunikira kulimbitsa thupi. Njira yosavuta ndiyo kuthamanga. Sizimafuna ndalama zambiri, zida zapadera komanso nthawi yambiri.

Kodi mafuta amatentha kangati?

Kugwiritsa ntchito mphamvu zamagetsi pomwe mukuyenda kumadalira jenda la munthuyo ndi mtundu wa kuthamanga kwake:

Amuna amawononga mphamvu zambiri, popeza ndi akulu komanso opirira kuposa akazi.

Kuthamanga pamalo athyathyathya

Kuthamanga pamalo athyathyathya kumapangitsa kuti thupi likhale labwino, kumalimbitsa thupi komanso kupirira. Mukasunga kayendedwe ka kuthamanga kwa nthawi yayitali, kumachiritsa thupi.

Ubwino wothamanga:

• Kutenthetsa thupi;
• Chithandizo cha minofu;
• Kulimbikitsa mtima ndi kayendedwe ka magazi;
• Machulukitsidwe a ziwalo ndi zimakhala ndi mpweya;
• Kulimbikitsa chitetezo;
• Kusunga thupi lanu moyenera.

Pothamanga, pali zinthu zingapo zofunika kuziwona:

1. Ikani makalasi. Ndikofunika kusankha bwaloli pafupi ndi nyumbayo, kuyenda njira, njira zapaki. Mukamagwiritsa ntchito chopondera, malowo ayenera kukhala ndi mpweya wokwanira.
2. Kuti mukwaniritse zomwe mukufuna, muyenera kuthamanga osachepera mphindi 30 patsiku.
3. Kusankha zovala zoyenera ndi nsapato. Yunifolomu yamasewera iyenera kukhala yabwino, osati yoyambitsa mavuto, osafinya m'mimba, osapaka.
4. Nyimbo yothamanga imasinthasintha: kuthamanga, kutsika pang'onopang'ono. Izi zikuthandizani kukwaniritsa zotsatira zabwino.
5. Kuthamanga kumagwiritsidwanso ntchito ngati kutentha, komwe kumatenga mphindi 15-20. Kenako chitani zolimbitsa mphamvu kuti mulimbitse minofu.

Kuthamanga masitepe kapena kukwera

Kuthamanga kukwera masitepe kapena kukwera kumakhala kovuta kwambiri. Zimatentha ma calories 100 mumphindi 10. Pali katundu wowonjezera pamapazi ndi thupi.

Ali ndi zinthu zofunika:

• Kukulitsa chipiriro;
• Bwino ntchito mtima, saturated thupi ndi mpweya;
• Kukulitsa mphamvu;
• Kulimbitsa magwiridwe antchito amitsempha yokhudzana ndi minofu yogwira ntchito;
• Amatentha ma calories ambiri;
• Kumalimbitsa minofu ya thupi lonse.

Njira zingapo zimagwiritsidwa ntchito kuthamanga uku:

• Kuthamanga pamalo okwera mapiri;
• Kugwiritsa ntchito masitepe;
• Kugwiritsa ntchito zida zolimbitsa thupi, kukweza;
• Kukweza ma dumbbells olemera.

Zinthu zophunzitsira:

1. Kutalika kwazitali kuyenera kukhala kofupikitsa kuposa momwe mumathamanga pamalo athyathyathya;
2. Masitepe pafupipafupi amathandiza kuchepetsa katunduyo;
3. Thupi liyenera kusungidwa bwino, onetsetsani kuti silikuyenda patsogolo;
4. Kumayambiriro kwa kulimbitsa thupi, kuthamanga ndikofanana, pang'onopang'ono kuthamanga;
5. Mukamadutsa, mapazi amaikidwa kutsogolo, ngati muyika phazi lanu lonse, thupi limatopa msanga.

Kodi kuwotcha zopatsa mphamvu ndi kuthamanga?

Kuti muwotche mafuta poyendetsa, muyenera kutsatira malamulo ndi malingaliro angapo, kusankha mtundu wa kuthamanga, ndi kudziwa cholinga cha maphunziro. Kuti mukwaniritse zolinga zanu, muyenera kuthamanga pafupipafupi.

Malamulo Oyambira Oyendetsa Makina Oyaka

Kuti muwotche mafuta kwambiri mukamayendetsa, muyenera kutsatira malamulo angapo:

• Kuthamanga kwakanthawi osachepera mphindi 40, pambuyo panthawiyi thupi limayamba kudya mafuta;
• Musadye maola 2 musanaphunzire;
• Musanathamange, ndibwino kusamba mosiyana kuti mumveke minofu, pambuyo pake thupi limalekerera kupsinjika mosavuta;
• Ndibwino kuti muzitha kutentha musanathamange kuti mupewe kuvulala;
• Kuti muwotche mafuta msanga, muyenera kuwunika momwe mumadyera pakati pa zolimbitsa thupi. Sankhani zakudya: yokazinga, okoma, ufa, chakudya chofulumira;
• Mutatha kuthamanga, kuyenda kwa mphindi 10-15 ndikulimbikitsidwa;
• Valani nyengo kuti mupewe kuzizira mutatha kuthamanga;
• Katundu mthupi amakula pang'onopang'ono, kukulitsa nthawi yayitali sabata iliyonse;
• Kuti mupeze zotsatira zabwino, tikulimbikitsidwa kuti muziyenda katatu pa sabata.

Kugwiritsa ntchito kalori motsutsana ndi mtunda

Kutengera kutalika, ma calories amatenthedwa pamlingo: pa 1 km - 250 kcal. Kuthamanga kwake ndi mphindi 7.

Kutali kwambiri, ma calories ambiri amadya, komabe pali zoperewera:

• Kwa oyamba kumene, kuthamanga kuyenera kuyezedwa. Mtunda suli wofunikira kwambiri monga nthawi yolimbitsa thupi;
• Mtunda ukuwonjezeka pang'onopang'ono, moganizira zaumoyo;
• Kutalikirana kwa 4-5 km kumatha kugonjetsedwa ndi anthu omwe ali ndi masewera olimbitsa thupi;
• Ngati mndandanda wamagulu opitilira 35, ndiye kuti mtunda wa 2 km sungagonjetsedwe. Izi zimayambitsa mavuto amtima ndi olumikizana;
• Pogonjetsa mtunda wa 3 km, ma calories 450-500 amawotchedwa mphindi 15. Maphunziro oterewa sakuvomerezeka kwa anthu omwe ali ndi index yolimbitsa thupi yopitilira 30.

Kalori Kugwiritsa Ntchito Kuthamanga

Kutayika kwa ma calories kumadalira kukula kwa kuthamanga, thupi la munthu komanso nthawi yolimbitsa thupi:

Kuchepetsa thupi kumatanthauza kugwiritsa ntchito mphamvu zochepa.

Kulinganiza kudya kwa kalori ndi ndalama

Ngati mukufuna kuonda, muyenera kupanga zoperewera za kalori m'thupi kuti thupi lizitha kugwiritsa ntchito mafuta osungidwa.

Mukamapeza minofu, ndikofunikira kuonjezera kalori yazakudya. Maziko a zakudya ayenera kukhala zakudya zokhala ndi zomanga thupi zambiri. Pofuna kuti thupi likhale lolimba, kuyenera kudya kalori.

Momwe mungawerengere kalori yazakudya:

1. Kuwerengetsa kumachitika kwa magalamu 100 a malonda;
2. Ndikofunika kuti muyese chakudya musanadye, izi zipereka chithunzi chowonekera;
3. Ndikofunikira kukhala ndi kuchuluka kwa mapuloteni, mafuta ndi chakudya, kuchuluka kwawo ndi 1: 1: 3;
4. Mutha kusunga diary yazakudya pazogwiritsa ntchito zamagetsi, kapena lembani zonse pamanja;
5. Kuti muwerenge kuchuluka kwa zopatsa mphamvu patsiku, mutha kulumikizana ndi wazakudya, kapena kuwerengera kudzera pa intaneti.

Kutentha kwa kalori poyendetsa kumadalira kuphunzira mwamphamvu, mtunda, kulemera, mitundu. Pafupifupi 250 kcal amatentha pa 1 km kuthamanga. Ndikofunikira kuphunzitsa kangapo pamlungu kwa mphindi zosachepera 40. Gwiritsani ntchito zovala zamasewera zopangidwa ndi nsalu zachilengedwe, kavalidwe kanyengo, yang'anani zakudya zanu.

Onerani kanemayo: Kalori Hesaplama Nasıl Çalışır? Yemeğinin Kalorisini Öğren (Mulole 2025).