Anthu ambiri amayamba kuthamanga kuti achepetse kunenepa. Imeneyi ndi njira yabwino kwambiri yochepetsera thupi. Kuphatikiza pa kuti muchepetse thupi, mudzathandizanso kwambiri pa thanzi lanu.
Zomwe zimatsimikizira mtengo wama calories
Kutaya thupi kwanu mwachangu kumadalira kwambiri momwe mumathamangira. Ndikofunikira kukhalabe chimodzimodzi, ngakhale kuthamanga momwe mumathamangira, chifukwa izi ndizofunikira kwambiri. Ndi mtundu uwu, ma calories atha kutsimikizika. Tiyenera kudziwa kuti mayendedwe sayenera kukhala otsika kwambiri, chifukwa chake zotsatira zake sizikhala zabwino kwambiri.
Komanso, kuchuluka kwa ma calories mukamagwiritsa ntchito kutengera malo omwe mungapangire kuthamanga kwanu. Pamalo athyathyathya, kulemera kwanu mopitirira muyeso sikumadzuka mwamphamvu kwambiri ngati mukakwera phiri. Kukwera kulikonse, chopinga chimasokoneza zolimbitsa thupi, potero zimawonjezera katundu. Katunduyo akamakulirakulira, umachepa msanga.
Ndikofunikanso kudya musanaphunzire. Mulimonsemo simuyenera kudya china chovulaza musanachite masewera olimbitsa thupi, crisps, crackers, mandimu, zakudya zamafuta ndi zokazinga. Kugwiritsa ntchito zinthu zotere kumapangitsa kuti kulimbitsa thupi konse kukuvulazani mbali yanu, chifukwa chake simudzatha kuthamanga mwachangu, zomwe zikutanthauza kuti ma calories osafunikira atha pang'onopang'ono.
Mutatha kuthamanga, simuyenera kugwiritsanso ntchito chakudya chovulaza, chifukwa zoyesayesa zonse zomwe mudagwiritsa ntchito pomathamanga sizinaphule kanthu. Ngati mukufuna kudya musanaphunzitsidwe, mutha kumwa mosamala, mwachitsanzo, kapu yaying'ono ya kefir, kapena yogurt.
Izi zimapangidwa mwangwiro komanso mwachangu ndi thupi, zomwe zikutanthauza kuti simudzavutika mukamayendetsa. Ndipo mutatha mtanda wanu, kuti mupezenso mphamvu, phala la buckwheat ndilabwino. Akupatsani mphamvu zambiri zothandiza.
Ndi ma calories angati omwe amawotchedwa pa ola limodzi
Mwa amuna
Kuchepetsa thupi kumadalira kwambiri, pamlingo womwe mwamunayo amathamangira, komanso panjira, komanso nyengo. Ndikoyenera kunena kuti amuna amachepetsa thupi mofulumira pang'ono ndi katundu wofanana. Ngati munthu, wolemera makilogalamu 80, athamanga mopanda liwiro ndikuwoloka pang'onopang'ono, pomwe amayima nthawi yayitali, azitha kuchotsa ma calories 300 mu ola limodzi.
Ngati bambo yemweyo amathamanga kwambiri, mwachitsanzo, pa liwiro la 10 km / h, osayima. Kwa ola limodzi la masewera olimbitsa thupi, ndizotheka kuthana ndi ma calories 850, omwe ndi abwino kwambiri. Tsoka ilo, si woyamba aliyense amene angalimbane ndi maphunziro okhwima chonchi, ndiye muyenera kuyamba pang'ono.
Pakati pa akazi
Azimayi amachepetsa pang'ono pang'onopang'ono. Ngati mayi akulemera makilogalamu 60, awoloka pang'onopang'ono, osayima pang'ono, kwa ola limodzi, ndiye kuti atha kutsanzikana ndi ma calories 250. Ngati mkazi yemweyo amathamanga mwachangu komanso osayima, ndiye kuti ma calories 600 atayika ola limodzi.
Kodi mungataye bwanji ma calories ambiri momwe mungathere?
Nthawi yothamanga
Nthawi imasewera gawo lofunikira kwambiri. Zachidziwikire, poyamba aliyense amayamba kuthamanga kwa mphindi 10-15, zomwe sizochulukirapo, koma kwa oyamba kumene izi ndiopanganso kale. Kuti njira yochepetsera thupi ichitike mwamphamvu kwambiri, ndiyofunika kuwonjezera mphindi 10 sabata iliyonse.
Sikoyenera kuwonjezera mwamphamvu, popeza kulimbitsa thupi kwakanthawi komanso kotalikirapo kumatenga mphamvu zochuluka kuchokera kwa inu, mudzakhala olema, otopa, komanso kufunitsitsa kwanu kuchepa thupi kumatha msanga. Ndiyeneranso kukumbukira kuti kuthamanga kwa maola opitilira 1.5 kumatha kusokoneza thanzi lanu. Kuti musunthire zinthu zambiri zotere, muyenera kuchita nawo masewera olimbitsa thupi osachepera chaka chimodzi. Kupsinjika kwambiri kumabweretsa mavuto amtima, komanso zovuta zamagulu.
Kutalika kwakutali
Mtunda wa oyamba kumene ungayambike kuchokera pa kilomita imodzi. Inde, sikokwanira, koma muyenera kuyamba kwinakwake. Ndikofunika kuwonjezera mtunda pang'onopang'ono. Mulimonsemo simuyenera kuwonjezera kilomita imodzi. Mukafika makilomita 5, ndikofunikira kuyima pomwepo ndikugwira ntchito pang'onopang'ono.
Yesetsani kuthamanga mtundawu mwachangu momwe mungathere, pomwe muyenera kusangalala, maphunziro sayenera kukhala ovuta kwa inu. Pokhapokha mutaphunzira kuthamanga mtunda wamakilomita 5, mutha kupita patsogolo. Pang'ono ndi pang'ono yesani kufika pamtunda wamakilomita 10. Uwu ndi mtunda wowopsa kwambiri.
Pofuna kuyendetsa, ambiri amatenga miyezi isanu ndi umodzi mpaka chaka. Simuyenera kumvera kwa iwo omwe adatha kukonzekera theka la marathon m'miyezi iwiri. Kwa anthu otere, cholinga choyambirira sichinali kuti muchepetse thupi, koma kuti akwaniritse cholingacho. Pokonzekera mtunda wautali chonchi, mwayi wovulala umakhala wokwanira mwakuti palibe chifukwa chothamangira. Ngati mumasewera masewera pafupipafupi, pomwe mukukulitsa luso lanu, mutha kuthamanga mtunda wautali.
Mtundu wothamanga
Mitunduyo ndiyosiyana kwambiri. Imodzi mwa mitundu ndiyothamanga kwakanthawi. Mtundu uwu siwabwino kwambiri kuti muchepetse kunenepa, popeza pali ntchito zambiri zomwe zachitika momwe mungathamangire kuthamanga, osati momwe mungachepetsere kunenepa kwambiri. Mtundu uwu umatchedwanso kuti sprint.
Njira yotchuka kwambiri yotalikira. Ndibwino kuti muwotche mafuta. Mukuthamanga kwamtunduwu, njira yodziwika kwambiri ikuyenda kuchokera kutsogolo kwa phazi. Njira imeneyi imalola kuti wothamanga azitha kuthamanga mtunda mwachangu kwambiri.
Chitani masewera olimbitsa thupi mukuthamanga
Nthawi zambiri ndikuthamanga kwakanthawi, othamanga amayamba kumva kufooka kumtunda. Izi ndichifukwa choti manja ali chimodzimodzi nthawi yayitali.
Kuti muchotse kumverera kosasangalatsaku, ndikofunikira kutsitsa ndikutsitsimutsa manja anu nthawi yophunzira, kuti nthawi yomweyo azimirire ngati zikwapu. Zikuwoneka ngati zopusa komanso zachilendo, koma zimathandiza kuchotsa kutopa kosasangalatsa m'manja. Ochita masewera ambiri otchuka nthawi zambiri amachita izi.
Muthanso kumva zovuta zofananira m'khosi. Zonse zimachitika chifukwa chofanana. Kuti muwachotse, ndibwino kuyimilira ndikupanga mayendedwe angapo ozungulira mutu wanu. Muyenera kuchita zonse pang'onopang'ono momwe mungathere.
Kuyenda mwachangu kumatha kuvulaza kwambiri. Ndikofunika kuchita izi mpaka chisangalalo chikayamba kutha. Ngati mukumva chizungulire mukamaphedwa, sinthani komwe mukuzungulira.
Malangizo othamanga kwa iwo omwe akuyang'ana kuti achepetse kunenepa
Pofuna kuti kuchepa thupi kuzichitika mwamphamvu kwambiri, mutha kugwiritsa ntchito kukulunga thupi ndi kanema wa chakudya. Ndikofunika kukulunga malo ovuta okha omwe mumakhala zochulukirapo.
Mukakulungidwa, mudzakhala wotentha kwambiri, mudzatuluka thukuta kwambiri, zomwe zimapangitsa kuti muchepetse mafuta ambiri. Muthanso kuvala zinthu zotentha mchilimwe, monga zoluka, masiketi, ndi zina zambiri. Kuvala zovala zotentha kumathandizanso kuwotcha mafuta.
Komanso, kuti muwonjezere katundu, mutha kugwiritsa ntchito weighting. Monga katundu, mutha kutenga chikwama chaching'ono, momwe muyenera kuyika china cholemera. Momwemo, mutha kugwiritsa ntchito zikondamoyo za barbell, koma ngati mulibe, mutha kugwiritsa ntchito mabotolo osavuta a mchenga.
Chofunika kwambiri pakusewera masewera ndichizolowezi. Chitani nawo pulogalamuyo ndipo mudzachita bwino.
