Kodi mungayambe bwanji kuchepa thupi?

Pali mitundu yambiri yazakudya ndi njira zochepetsera thupi padziko lapansi. Koma ngakhale atasankha, gawo lovuta kwambiri komanso loyenera lidzakhala lotsegulira. Chiyambi cha kuchepa thupi ndiye gawo lofunikira kwambiri lomwe limayika kamvekedwe kazinthu zina. Muyenera kuyambitsa chakudya mosamala komanso mozama, makamaka ngati mungachepetseko pakhomo popanda kugwiritsa ntchito akatswiri. Chilichonse chiyenera kukonzekera ndikukhudzidwa: dongosolo la chakudya, zakumwa zakumwa, zolimbitsa thupi. Munkhaniyi, tikuwonetsani komwe mungayambire kuonda kunyumba kuti mupeze zotsatira zotsimikizika popanda kuwononga thanzi komanso malingaliro amisala.

Gawo ndi tsatane malangizo

Chinthu choyamba kuchepa thupi kumayambira ndikulimbikitsa komanso kukhazikitsa zolinga zoyenera. Izi ziyenera kukhala ziwerengero zenizeni mu kilogalamu kapena masentimita, osati "kuchotsa kamimba pang'ono" kapena "kuwoneka bwino mu ma jeans." Zipangidwe zosamveka bwino zimazolowera zotsatira zomwe zikufuna mphamvu ndi kuleza mtima zikatha. Ngati palibe ntchito yapadera, pakatha masiku angapo mudzayang'ana pagalasi ndikusankha kuti "zili bwino kale.

Musanayambe kuonda, dziwitsani banja lanu za chisankho chanu. Aliyense amene mumakhala m'nyumba imodzi ayenera kudziwa zomwe mukufuna ndikukwaniritsa. Ngati simunalandire chilolezo, yesetsani kufotokozera banja lanu zomwe mukufuna komanso zomwe mukufuna kuti amvetse kufunikira kwanu kwa inu.

Thandizo lochokera kwa omwe ali pafupi kwambiri nanu panyumba ndilofunikira kwambiri poyambira kuchepa thupi.

Ndipo onetsetsani kuti mukulemba zolemba momwe mudzafotokozere zakumverera kwanu ndi zomwe mwachita. Tsamba loyamba liyenera kukhala ndi magawo onse omwe amayesedwa m'mawa m'mimba yopanda kanthu: kulemera, m'chiuno m'chiuno. Fotokozerani kuchuluka kwa thupi lanu. Kuti mumveke bwino, tengani chithunzi chovala chanu chamkati kapena mtundu wina wa zovala zomwe zikukulimbani.

Kupanga dongosolo lazakudya

Musaope mawu awa. Zakudya sizitanthauza kuti chakudya cha Thumbelina (chimanga chimodzi ndi theka patsiku). Iyi ndi njira yolingaliridwa bwino komanso yowerengeka ya zakudya zopatsa thanzi zomwe zimakupatsani mwayi wokhala ndi mawonekedwe abwino, koma nthawi yomweyo musapeze mapaundi owonjezera, komanso kuthira owonjezera.

Muli ndi njira ziwiri - sankhani zakudya zopangidwa kale komanso zovomerezeka kapena pangani dongosolo la chakudya nokha, kupatula zakudya zovulaza mwadala.

Izi zikuphatikiza:

• mafuta;
• kusuta;
• wamchere kwambiri;
• kuzifutsa;
• batala;
• chowotcha;
• lokoma.

Inde, palibe chifukwa chothamangira mopambanitsa ndikusiya kwathunthu, mwachitsanzo, shuga. Zokwanira kudya pamalire oyenera, koma musadzilolerenso chidutswa cha keke kapena mpukutu. Ndipo onjezerani zotsekemera ku tiyi.

Ngati simukuyamba kuchepa thupi, ndiye kutengera zomwe mwakumana nazo, mwina mutha kupanga dongosolo lanu lazakudya. Ngati mukudya koyamba, ndibwino kuti musankhe zomwe mwasankha.

Mu diary yanu yazakudya, pangani tebulo momwe mudzalembere chilichonse chomwe mwadya. Izi zidzakuthandizani kuti muwone momwe zakudya zanu zimasinthira ndikusanthula zakudya zomwe zingakhudze zotsatira zanu.

Nachi chitsanzo cha tebulo lotere (lembani nokha):

Pano mutha kutsitsa ndikusindikiza tchati chazakudya.

Kusala kudya masiku

Mosasamala mtundu wa zakudya zomwe mwasankha, onetsetsani kuti mukukonzekera masiku osala kudya. Ndipo musazengereze mpaka mtsogolo. Mukangoyamba kutsatira lamuloli, zidzakhala zosavuta kuti muchepetse mtsogolo. Phatikizani tsiku loyamba kusala sabata yoyamba yolemera.

Tsiku losala kudya si njala yayikulu, koma kungochepetsa mphamvu yamagulu azakudya zopatsa mphamvu ma 1000 calories... Koma ndi bwino kuyamba pang'onopang'ono. Lolani tsiku lanu loyamba kusala limalola ma calories 2000, 1500 yotsatira, kenako 1000 okha. Inde, muyenera kuyeza kukula kwa magawo ndi masikelo ndikugwiritsa ntchito chowerengera. Ndiyenera kunena kuti pakapita nthawi, ntchitoyi imachedwa, pali chisangalalo komanso chidwi pakuwerengera zopatsa mphamvu.

Upangiri! Kuti masiku osala kudya asakhudze kwambiri malingaliro, ndibwino kuwakonzekera pambuyo pa tchuthi, pomwe phwando lokhala ndi chakudya chochuluka limakonzedwa.

Chofunikira masiku osala ndikuti thupi, pakalibe zakudya kuchokera kunja, limaphwanya mafuta omwe amapezeka kuti abwezeretse mphamvu zosungira.

Kumwa boma

Iyi ndi nkhani yosiyananso ndi zakudya zilizonse. Mulimonse momwe mungasankhire chakudya, muyenera kutsatira njira yoyenera kumwa. Kuchuluka kwamadzi omwe amamwa tsiku lililonse ndi 1.5 malita... Chizindikiro ichi chikudziwika kwa aliyense amene amasamala za thanzi lawo. Vera Brezhneva yekha amalengeza kuti tsiku lililonse muyenera kumwa mabotolo atatu a theka la madzi amchere.

Funso ndiloti madzi ayenera kukhala otani, komanso nthawi yoyenera kumwa madziwo. Wina amamwa madzi am'mabotolo, wina - matepi kapena owiritsa. Zosankha zonsezi ndizovomerezeka. Chinthu chachikulu ndikuti anali madzi oyera: tiyi, zakumwa za zipatso, timadziti siziwonjezeka m'malita 1.5 awa. Imwani madzi musanadye komanso musanadye. Simuyenera kuchita izi mukangodya chakudya cham'mawa kapena chamasana. Bwino kudikira theka la ola kenako ndikutsanulira kapu yamadzi abwino.

Tili ndi mlandu wolimbikitsa

Chilimbikitso ndicho chimayendetsa kwambiri kuti muchepetse kunenepa. Ndizosachita kufunsa kuti kukhala ndi cholinga ndikuvomerezedwa ndi banja lanu. Koma mukufunikira zolimbikitsanso zina zomwe zingakuthandizeni kuti musabwerere koyambirira kwa njirayo, komanso kukuthandizirani mukamaonda. Timapereka zifukwa zingapo zomwe mkazi aliyense angasankhire zomwe akufuna.

Ngati ndili wochepa, ndiye:

• kuchotsa mavuto azaumoyo;
• Ine ndikhoza kuvala zovala zabwino;
• siyani kuchita manyazi pagombe;
• Ndidzakhala womasuka pakama;
• Ndidzadzidalira;
• Ndidzakhala wonyada ndekha, chifukwa ndikwaniritsa cholinga.

Bwerezani zomwe mwasankha tsiku lililonse ngati mawu. Zina zitha kulembedwa m'malo otchuka, makamaka kukhitchini.

Chilimbikitso sichiyenera kumveka ngati chopeputsa. Simunganene kuti "Ndine wonenepa". Muyenera kudzilimbikitsa - "ndichepetsa." Pomwe pali cholinga ngakhale m'mawu amodzi, kumakhala kosavuta kuchikwaniritsa.

Kuwonetseratu ndi njira yabwino yolimbikitsira. Pezani zithunzi za inu ochepera (achichepere kapena musanabadwe). Kumbukirani kuti zinali zosavuta komanso zosangalatsa kwa inu. Apachikeni iwo ndikulimbikitsidwa tsiku lililonse. Ngati mwakhala mukuchita zachiwerewere, pangani Photoshop yabwino kwambiri kuti muwone momwe mudzawonekere popanda mapaundi owonjezera.

Komabe, simungayambe kuchepa ndi mankhwala osokoneza bongo. Ngati mukulemera makilogalamu 120, simukufuna kuwona chithunzi chanu chokhala ndi zovala zazikulu 42. Anthu onenepa kwambiri amaganiza kuti anthu owonda alibe thanzi. Kuphatikiza apo, imatha kukhala yotchinga: zikuwoneka kuti kutaya theka la kulemera kwa thupi ndizosatheka - simuyenera kuyamba.

Ndi zinthu zingati zoyambira kuchepa thupi?

Simungachite popanda masewera, chifukwa kuchepa thupi ndi njira yovuta. Yambitsani zolimbitsa thupi pang'onopang'ono. Choyamba, tikukulimbikitsani kuti mudzipezereni zolemba zamaphunziro. Timayamba kuphunzira ndi masewera olimbitsa thupi omwe amayang'ana kuwotcha mafuta. Izi ndi zochepa kwambiri, pomwe minofu ya glycogen (yamafuta) imasweka kukhala asidi wa lactic. Mpweya umathandizira ntchitoyi, chifukwa chake maphunziro a aerobic amakhala opumira kwathunthu komanso koyenera mukamachita masewera olimbitsa thupi.

Njira yosavuta yophunzitsira aerobic ikuchitika. Tengani kuthamanga pang'ono tsiku loyamba la zakudya zanu.... Zokwanira mphindi 10 mosavuta kuti muyambe njira zoyatsira mafuta. Ngati simukuyamba ndi kulemera kwambiri, ndipo muli ndi mphamvu zolimbitsa thupi, onjezaninso zotenthetsa ndikutambasula, kulumpha, kukankha ndi zina zambiri.

Pang'onopang'ono kuwonjezera nthawi yanu yolimbitsa thupi. Zokwanira pa pulogalamu yanu: mphindi 30 patsiku. Ngati izi zikuchitika pafupipafupi, thupi limakhudzidwa, ndipo kuwotcha mafuta kumakhala kogwira ntchito kwambiri.

Mitundu ina yamaphunziro:

• kusambira;
• rollerblading, njinga yamoto yovundikira, kukwera njinga;
• Amayenda masitepe 8-10 zikwi patsiku;
• kuvina.

Sizipweteketsa kugula chowunikira pamtima ndi pedometer yomangidwa. Kwa iwo omwe asankha kuyamba kuchepa thupi, ndikofunikira kuwona manambala omwe achita bwino. Tikukulimbikitsani kuti inunso muwalemberemo zolemba zanu. Pakadutsa mwezi umodzi, ndipo mukayamba kuchepa thupi, mutha kuwonjezera mphamvu zolimbitsa thupi (mwachitsanzo, bala). Mwa kupopa minofu ya atolankhani, chiuno ndi chifuwa, simungokhala ochepa, komanso oyenerana.

Upangiri! Ndi bwino kuti oyamba kumene achepetse masewera olimbitsa thupi a CrossFit. Zochita limodzi ndi mtundu wolimbikitsa. Ndipo kulembetsa kulipira nawonso. Simungathe kuzemba maphunziro.

Palibe zifukwa

Kuchepetsa thupi ndi kovuta: munthu adakonzeka kotero kuti apeza zifukwa zingapo zosayenera kuchita.

Tiyeni tione zifukwa zodziwika kwambiri:

1. Ndilibe nthawi... Kuwerengera zopatsa mphamvu ndi mphindi zochepa, ndipo kuphika chakudya chopatsa thanzi nthawi zina kumatenga nthawi yocheperako kuposa chakudya chamadzulo chambiri. Ngati mukufuna kusunga nthawi yopuma, muzichita masewera olimbitsa thupi nthawi imodzimodzi monga kuwonera ziwonetsero zomwe mumakonda kapena mndandanda.
2. Ndifa popanda chokoma! Poyamba, zimawoneka kuti popanda chokoleti kapena masikono mutha kupenga. Komabe, kuwerengera molondola ma calories, mwina mutha kupeza maswiti omwe mumakonda pazakudya zanu.
3. Ndinayesa kale, koma sizinathandize... Zikutanthauza kuti mwachita china chake cholakwika. Nthawi ino, sintha machitidwe anu, pezani njira zina.
4. Ndilibe ndalama zogulira izi... M'malo mwake, mutha kulemera ngakhale kuti chikwama chanu chithandizire. Sungani pazakudya, ndipo m'malo mochita masewera olimbitsa thupi, pitani ku bwalo lamasewera pafupi ndi kwanu.
5. Sindikudziwa momwe ndingachepetsere thupi... Pali ma gigabytes azidziwitso zolemetsa pa intaneti - makanema azolimbitsa thupi masauzande ambiri ndi zitsanzo za zakudya. Ndipo ngakhale kuchokera munkhani yathu mwaphunzira kale zofunikira.

Ngati simukudziwa komwe mungayambire kuonda, tikukhulupirira kuti sitepe ndi sitepe yakuthandizani.

Masitepe asanu ku chithunzi chochepa:

1. Khalani ndi cholinga.
2. Funsani othandizira am'banja lanu.
3. Pangani dongosolo la chakudya ndikulemba zolemba.
4. Ikani pambali mphindi 10-15 patsiku kuti muzichita masewera olimbitsa thupi.
5. Dzilimbikitseni nthawi zonse ndikupewa zifukwa.

Pochepetsa thupi, ndikofunikira kuyamba molondola: mukayamba kutenga nawo mbali, njirayi imapita mwachangu komanso kosangalatsa!

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