Kodi mungatani kuti muchepetse thupi mukamachita masewera olimbitsa thupi?

Moyo wokhala chete, kusadya bwino, kupsinjika - izi zimabweretsa mapaundi owonjezera.

Kulemera kwambiri ndi vuto lomwe limayambitsa matenda ambiri: matenda ashuga, matenda amitsempha, kapamba, ndi matenda am'magazi. Kodi mungatani kuti muchepetse kunenepa kunyumba?

Kodi ndizotheka kuonda ndikuthamanga?

Pamodzi ndi chakudya, ma calorie angapo amalowa mthupi la munthu tsiku lililonse. Zakudya zopatsa mphamvu ziyenera kumveka ngati mphamvu yake.

Mphamvu zimafunikira pamoyo wamthupi lonse. Zakudya zosiyanasiyana zimakhala ndimakilogalamu osiyanasiyana. Pali zochepa mwa ndiwo zamasamba ndi zipatso, koma zambiri ndizopanga nyama, maswiti ndi chakudya chofulumira.

Kawirikawiri kudya kwa kalori kwa munthu kumakhala pafupifupi 2200 kcal patsiku, kutengera msinkhu wake, jenda komanso kuchuluka kwakulimbitsa thupi. Ngati kuchuluka kwa mphamvu zomwe zimalandiridwa ndizochulukirapo kuposa zomwe thupi limadya, ndiye kuti izi zimabweretsa mapangidwe a kunenepa kwambiri. Mwanjira ina, ma calories owonjezera amasinthidwa kukhala mafuta.

Kuchepetsa thupi, ndikofunikira kuti kuchuluka kwa zopatsa mphamvu kuposa zomwe zidadya. Chifukwa chake, ndizosatheka kuthana ndi kunenepa kwambiri mothandizidwa ndi zakudya zokha.

Kuchita masewera olimbitsa thupi ndikofunikanso. Kuthamanga pankhaniyi ndi masewera olimbitsa thupi osavuta komanso othandiza kwambiri omwe amathandiza kuchotsa mapaundi owonjezera.

Kodi kuthamanga kumakhudza bwanji kuchepa kwa thupi?

Ubwino Wakuchita masewera olimbitsa thupi:

• kuthera ma calories ambiri;
• Kubwezeretsa kagayidwe kabwino mwakale;
• kukonza mawonekedwe ndi mawonekedwe abwino;
• Kulimbitsa minofu ndi mafupa;
• kukonza thanzi komanso moyo wabwino.

Kodi mungachedwetse bwanji kunyumba mukathamanga?

Pali njira zingapo zoyendetsera (kuthamanga, kuthamanga, kuwala). Zili ndi mawonekedwe awo ndipo zitha kugwiritsidwa ntchito kuchepa mwachangu m'malo osiyanasiyana ndikuphunzitsa minofu inayake.

Kwa oyamba kumene, kuthamanga kosavuta, kokonzanso popanda ma jerks mwadzidzidzi ndikuthamangitsa ndikoyenera. Othamanga ambiri amatha kusankha njira zawo kutengera zolinga zawo.

Pali lingaliro kuti kuthamanga kumatha kubweretsa zovuta m'thupi - mapindikidwe a minofu ya cartilage ndipo, chifukwa chake, matenda olowa. Izi ndizowona pang'ono.

Zochita zolimbitsa thupi zilizonse ziyenera kuchitidwa moyenera.

Izi ndizomwe zimatsimikizira kuti kuthamanga kumangobweretsa zabwino zathanzi ndikuthandizani kuchotsa mapaundi owonjezera popanda zotsatirapo:

• katundu wa dosing;
• kupuma koyenera;
• kusankha zida zotheka;
• zovala zabwino ndi nsapato.

Kodi kupuma molondola?

Kupuma panthawi yothamanga ndikosiyana kwambiri ndi momwe munthu amapumira tsiku lililonse. Kuchita bwino kwa maphunziro kumatengera mawonekedwe ake.

Nayi malamulo oyambira kupuma koyenera:

• Pumirani kudzera m'mphuno mwako.

Muyenera kupuma kudzera m'mphuno mwanu, makamaka m'nyengo yozizira. Izi ndichifukwa choti panthawi yolimbitsa thupi, kupuma kumakhala kozama kwambiri ndipo ngati kumachitika kudzera mkamwa, ndiye kuti pali chiopsezo chachikulu chotenga bronchitis kapena chibayo. Ngati simungathe kupuma kudzera mphuno nthawi yomweyo, tikulimbikitsidwa kuti tivale chigoba chopyapyala mukamaphunzira nthawi yachisanu.

• Pitirizani kupuma.

Kupuma kuyenera kukhala kwaphokoso momwe zingathere. Kuti muchite izi, ndikofunikira kuti mukhale ndi liwiro pamene mpweya umodzi uli ndi masitepe 4 komanso kuchuluka kwa mpweya.

• Kupuma kuyenera kukhala kwakuya.

Ma newbies nthawi zambiri amakhala ndi nseru komanso chizungulire akamathamanga. Izi zimachitika chifukwa cha hypoxia ya minofu chifukwa chopumira pang'ono panthawi yochita masewera olimbitsa thupi. Mukathamanga, muyenera kuyesa kupuma kwambiri, kukhutitsa magazi ndi mpweya.

• Simuyenera kupuma.

Mpweya uliwonse ukhoza kuyambitsa kuphwanya mayendedwe ake, zomwe zingasokoneze magwiridwe antchito a maphunzirowa.

Momwe mungathamange moyenera kuti muchepetse kunenepa?

Kuti mapaundi owonjezerawa ayambe kutha, muyenera kutero pafupipafupi komanso kwa nthawi yayitali. Izi ndichifukwa choti mphindi 30 zoyambirira zimagwiritsidwa ntchito pazosungira zamagetsi zamtundu wa glucose. Ndipo pokhapokha pakutha, njira yoyaka mafuta amafuta imayamba.

Malamulo othamanga m'mawa?

Othamanga ambiri amasankha kuchita masewera olimbitsa thupi m'mawa. Izi ndizoyeneranso kuti muchepetse thupi, popeza pambuyo podzuka, kuwonongeka kwa mafuta kumakhala kothandiza kwambiri.

Malamulo oyambira othamanga m'mawa:

• kuchita masewera olimbitsa thupi m'mawa asanaphunzitsidwe;
• njirayo iyenera kuthawa misewu yayikulu yomwe ili ndi magalimoto ambiri;
• nthawi yothamanga - osachepera mphindi 40;
• Kuthamanga kwa oyamba kumene kuli osachepera mphindi 10;
• kusunga ndondomeko yoyenera ndi kupuma kwakukulu;
• mutatha kuthamanga, muyenera kuchita zolimbitsa thupi ndikumasamba mosiyana;
• mutha kukhala ndi kadzutsa mukamaliza maphunziro.

Momwe mungayendetsere bwino madzulo?

Anthu ambiri amasankha kuthamanga usiku chifukwa chazodziwika bwino zamakhalidwe ndi magwiridwe antchito.

Mwambiri, malamulo ake ndi ofanana ndi malingaliro onse okhudzana ndi kuyendetsa limodzi, koma palinso zina mwanjira zake:

• muyenera kuthamanga pafupifupi maola 3 musanagone;
• osadya chakudya kwa ola limodzi musanathamange;
• mutatha kuthamanga, kudya ndikoletsedwa, kumangomwa kapu imodzi yokha ya mkaka wofukiza.

Kuthamangira oyamba kumene: kulimbitsa thupi kuyambira pachiyambi

Ngati munthu sanathamangepo kapena kuyamba kuzichita atapuma nthawi yayitali, ndiye yambani pang'onopang'ono. Mwanjira zambiri, munthawi yosinthira, kuthamanga kumangokhala kuyenda mwachangu.

Pansipa pali pulogalamu yoyambira yomwe ili ndi nthawi yokwanira masabata 9:

M'masabata otsatirawa, muyenera kuwonjezera nthawi yomwe mumathamanga ndi mphindi 5 iliyonse. Nthawi yabwino yothamanga ndi ola limodzi. Oyamba kumene ayeneranso kukumbukira kuchita zonse zotentha kuti apewe kuvulala.

Pulogalamu yopanga masewera olimbitsa thupi

Treadmill ndi chida chachikulu kwa aliyense amene akufuna kuchepetsa thupi.

Kwa oyamba kumene, pulogalamu yotsatirayi ikukwanira:

1. Kuthamanga - 1 miniti.
2. Kuthamanga pang'ono - 1 miniti.
3. Kuthamanga - 1 miniti.

Zovutazi ziyenera kubwerezedwa kasanu, zomwe zimatenga pafupifupi mphindi 15. Pomwe kupirira kumawonjezeka, kuchuluka kwa mayendedwe kuyenera kuwonjezedwa kamodzi pa sabata limodzi.

Zovala ndi nsapato zamakalasi

Choyambirira, zovala ndi nsapato ziyenera kukhala zabwino komanso zazikulu. Mukamathamanga kuti muchepetse thupi, muyenera kuvala zovala zolimba kuti mutuluke thukuta kwambiri ndikukhala ndi nkhawa. Zovala zopangira sizovomerezeka.

Kwa nsapato, ophunzitsa osavuta kapena nsapato ndizabwino kwambiri. Sayenera kukhumudwitsa phazi, koma akhale omasuka komanso omasuka.

Ndemanga za kuonda

Kwa nthawi yayitali ndimafuna kuchepa thupi ndikubwerera kumaonekedwe anga akale. Kwa izi ndakhala ndikuthamanga pafupifupi zaka 2. Zotsatira zake, ndizachidziwikire, koma pokhazikitsa thanzi labwino, koma mavoliyumu sanasinthe. Mwambiri, sindingakulimbikitseni ngati muli wonenepa kwambiri.

Larissa

Atafika pakulemera makilogalamu 75, mlongo wanga adazindikira kuti ndizambiri. Koma samakhala wotsimphina ndikusiya, choncho adaganiza zoyamba kuwonda. Kuti muchite izi, mlongo wanga ankathamanga tsiku lililonse pakiyi kwa mphindi 40 ndikutaya 1.5 kg. Pali zotsatira!

Lesya

Kutalika kwanga kunali 167 cm ndi kulemera 59 kg, chifukwa chake ndidayamba kuthamanga kuti ndichepetse kunenepa. Ndinkathamanga 3 km tsiku, mwachilengedwe, ndikusintha ndikuyenda. Zinali zovuta kwambiri - masewerawa si a aliyense. Koma m'miyezi iwiri ndidataya ma 4 kilos. Atsikana, ndikupangira!

Valeria

Mothandizidwa ndi kuthamanga, ndidataya makilogalamu 8 m'masabata atatu. Ndimaphunzitsanso masewera olimbitsa thupi ndikudya malinga ndi dongosolo la Ayurvedic. Zonsezi pamodzi zimabweretsa zotsatira zabwino.

Alexei

Nthawi zonse ndakhala ndikukayika zothamanga. Koma nditafika zaka 40, ndidazindikira kuti mawonekedwe anga sanandigwirizane. Ndinayenera kusintha malingaliro anga pamasewerawa ndikukwera makina opondera. M'miyezi itatu ndataya makilogalamu 5 ndipo ichi ndi chiyambi chabe!

Diana

Kuthamanga ndi njira yosavuta, yotsika mtengo komanso yothandiza kwambiri yotaya mapaundi owonjezerawo kwamuyaya. Nthawi yomweyo, ndikofunikira kukumbukira za njira yolondola komanso yothamanga kuti tipewe kuvulala.

Oyamba kumene, akuyenera kuyamba kuchita masewera olimbitsa thupi pang'onopang'ono, poganizira kulimbitsa thupi komanso kupirira kwawo. Ngati mutsata malamulo onse, kuthamanga kumakupatsani thanzi lochepa komanso kusintha kwakatundu ndi malingaliro.

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