Kuchepetsa Kutayika Kwamafuta

Moyo wathanzi wasanduka chizolowezi chenicheni m'zaka zaposachedwa. Mbali yake yofunika kwambiri ndi thupi "lopanda mafuta" lokhala ndi minyewa yabwino yopopa bwino. Izi zitha kuchitika pokhapokha pakuphatikiza kwamaphunziro oyenera komanso zakudya zoyenera.

Pali zambiri zambiri pazakudya zapadera zouma ndikuchepetsa patsamba lathu. Koma lero tikambirana imodzi mwanjira zomwe mungaphunzitse "kuwotcha mafuta" mwatsatanetsatane. Ili ndiye gawo lophunzitsira mafuta. Kodi njira iyi ndi chiyani komanso momwe mungaigwiritsire ntchito, werengani pansipa.

Momwe maphunziro amagwirira ntchito

Nchifukwa chiyani mawu oti "mafuta oyaka" ali muzolemba? Pazifukwa zosavuta kuti nthawi yophunzitsira kuchepa thupi, monga maphunziro ena aliwonse, amatha kutchedwa kuti kuwotcha kwamafuta pokhapokha.

Mphamvu zolimbitsa thupi, ngakhale zitakhala kuti "zithandizire", sizitentha mafuta pazokha. Chofunika cha maphunziro apakatikati chimakhalanso chosiyana - chinthu chachikulu pano ndi kupititsa patsogolo njira zamagetsi, zomwe zimawonjezera kuchuluka kwa kalori tsiku lonse. Kuwotcha mafuta mwachindunji kumatha kuchitika nthawi zina pamene mukuchita masewera olimbitsa thupi kwa nthawi yayitali, koma njira yochepetsera thupi imadalirabe ndi zakudya, chifukwa ngati mungadye maswiti tsiku lonse mukamaliza kuphunzira, mungolemera.

Chifukwa chake kumbukirani - kulimbitsa thupi kokha sikokwanira kuti muchepetse thupi, ngakhale atakhala othandiza kwambiri. Muyeneranso kuwunika momwe mumadyera.

Kupanga kuchepa kwa kalori

Tiyeni tiwone zina mwazinthu zofunikira pakuchotsa mafuta owonjezera.

Kuti muchepetse kunenepa, kuwonjezera pakuphunzitsidwa bwino, muyenera kupanga zoperewera za kalori. Mwachidule, muyenera kudya ma calories ochepa kuposa omwe mumagwiritsa ntchito masana. Popanda izi, zokambirana zonse ndizopanda tanthauzo. Kuchepa sikuyenera kupitirira 20% yanthawi zonse. Ngati mumadya zochepa, zotsatira zake zidzakhala zosiyana.

Zikuwoneka kuti, maphunziro akukhudzana bwanji ndi izi? Mutha kungodya pang'ono, kukhala ndi zoperewera ndikuchepetsa. Koma tiyeni tidutse pamalingaliro onse pang'onopang'ono.

Chifukwa chake, chinthu choyamba chochepetsa thupi ndikupanga kuchepera kwa kalori. Koma ndikofunikira kukumbukira kuti thupi lathu limalandira mphamvu zosowa kuchokera kuzinthu ziwiri: kuchokera kumalo osungira mafuta athu ndi minofu yathu. Ngati sitigwiritsa ntchito mwakhama minofu, ndiye kuti, kuphunzitsa, ndiye kuti minofu ndiyo imagwiritsidwa ntchito makamaka kupeza zofunikira zamagetsi.

Komanso, monga tanenera, nthawi yophunzitsira imathandizira kagayidwe kake, komwe kumapangitsa kuti thupi lizidya kwambiri. Mtengo wanu ukhoza kukula, mwachitsanzo, kuyambira 1600 mpaka 1800-1900 kcal patsiku, zomwe zingakuthandizeni kuti muzidya kwambiri osadzipha ndi njala. Ndipo kuphunzira palokha kumafunikira ndalama zina zamagetsi.

Ichi ndichifukwa chake - zotsatira zabwino pa kagayidwe kake ndi kagwiritsidwe kake kake, komanso kupulumutsa minofu ndikuchepa - timafunikira maphunziro kuwonjezera pa chakudya choyenera.

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Maphunziro a Androgen

Kuwotcha mafuta kumayendetsedwa ndi mahomoni opsinjika monga adrenaline ndi norepinephrine. Koma mphamvu ya mahomoni ena ndiyofunikanso. Mwachitsanzo, cortisol imatha kuphwanya minofu ndipo, m'malo mwake, imalimbikitsa kusungidwa kwamafuta.

Ndipo kukula kwa mahomoni ndi testosterone pakuchepetsa thupi kumachita kotero kuti minofu ya minofu siyimangika. Izi zikutanthauza kuti tiyenera kuwonetsetsa kuti ndizotsogola m'thupi lathu. Kutumiza kwamankhwala osokoneza bongo si lingaliro labwino kwa wosewera; ndibwino kuti muzisiyire akatswiri ochita masewera olimbitsa thupi. Ndiye chifukwa chake akatswiri amafunika kuphunzitsidwa. Ndi chifukwa cha maphunziro omwe thupi la munthu limatulutsa ma androgens ndi mahomoni okula omwe timafunikira kwambiri. Kafukufuku akuwonetsa kuti maphunziro apakatikati amawonetsa kuwonjezeka kwama testosterone.

Chofunika cha kulimbitsa thupi

Pali njira zambiri zophunzitsira za "kuyaka mafuta". Maphunziro apakati ndiabwino kwambiri pazolinga izi. Kodi maziko ake ndi otani? Masewera osachepera awiri amasankhidwa: imodzi mwayo imachitika mwachangu, mwachangu kwambiri komanso mwamphamvu kwakanthawi kochepa (mphindi 10-120). Oyamba kumene ayenera kuyamba ndikuchepa kwamasekondi 10-15.

Yachiwiri imachitika popanda kupumula mutatha kuchita masewera olimbitsa thupi koyamba, koma ndimayendedwe a aerobic - motsika pang'ono mwamphamvu kapena pang'ono. Kuchita masewera olimbitsa thupi kwachiwiri kumagwiritsidwa ntchito ngati mpumulo ndipo kumayenera kukhala nthawi yayitali kuposa nthawi yoyamba. Kwa oyamba kumene - maulendo 3-5. Ochita masewera olimbitsa thupi amatha nthawi yayitali kwambiri.

M'malo mwake, maphunziro amaphatikizapo nthawi "zophulika" zosintha komanso nthawi ya "kupumula". Pakhoza kukhala 5-15 kuzungulira koteroko popanda kupumula pakati pawo. Nthawi yonse yolimbitsa thupi ndi mphindi 10-30.

Zitsanzo za gawo lamphamvu kwambiri ndi izi: kuthamanga kwambiri kapena kuthamanga kwambiri, kulumpha chingwe mwachangu, kukwera mwanjinga panjinga yoyimilira, pakuphunzitsa mphamvu, kuchita masewera olimbitsa thupi mwamphamvu kwambiri. Gawo lochepa kwambiri: kuthamanga, kuyenda, kukwera njinga pang'onopang'ono, ndipo ngati muli ndi mphamvu - mungopuma, pomwe mutha kuyenda mozungulira holoyo, ndikubwezeretsanso kugunda kwa mtima wanu.

Mwa njira, za kugunda. Maphunziro apakatikati amachitika bwino ndikuwunika kugunda kwa mtima. Kutentha kwamphamvu kwambiri kuyenera kukhala pakati pa 80-95% pazipita. Koma nthawi yomweyo, simungagwire gawo ili lonse ndi kugunda kwa mtima kwa 95% - ndibwino kuchepetsa katunduyo. 95% ndiye malire apamwamba, omwe nthawi zina amangofikiridwa. Kwa oyamba kumene, 80-85% ndiyokwanira. Gawo lotsika kwambiri limayenda pakati pa 40-60% pazipita.

Mitundu yamafuta oyaka mafuta

Nthawi zambiri, kuphunzira kwakanthawi kwakanthawi kwamafuta kumamveka ngati nthawi yayitali ya cardio. Kuthamanga, kulumpha chingwe, kulumpha m'malo, kusambira, njinga yoyimilira, njinga, ellipsoid, makina opalasa, ndi zina zambiri ndizothandiza kuti muchepetse kunenepa. Musaiwale kokha kuti maphunziro apakatikati amaphatikizapo mitundu iwiri yolemetsa - yolemera komanso yopepuka. Ndikofunikanso kuwonjezera pang'ono mphamvu zophunzitsira mphamvu kuti minofu "isaphwanye" pakuchepa kwa kalori. Izi ndizofunikira makamaka kwa iwo omwe ali kale ndi minofu yabwino. Kwa oyamba kumene, ndizololedwa kungogwiritsa ntchito nthawi yayitali kuti muchepetse thupi, kenako ndikulemera mothandizidwa ndi masewera olimbitsa thupi.

Mphamvu yolimbitsa thupi imagwiritsidwa ntchito pafupipafupi, nthawi zambiri ndi atsikana ndi oyamba kumene - ndioyenera kwambiri kwa iwo. Kapenanso ndi kupititsa patsogolo katundu kwa othamanga odziwa zambiri.

Chotsatira, tiyeni tiwone mitundu yayikulu yophunzitsira pakuchepetsa.

Nthawi yolimbitsa thupi

Njira yosavuta "yopumira" yomwe mungachite m'bwalo lamasewera ndi yomwe imatchedwa kuti nthawi yayitali yoyaka mafuta. Mumatenthetsa, pangani pang'ono zida za ligamentous-tendon. Pambuyo pake, mumathamanga mtunda wina, kusinthitsa kuthamanga kwachiwiri kwa 10-30 ndikulowera koyenda. Pogwiritsa ntchito njirayi, ndikofunikira kukumbukira kuti nthawi yodekha siyenera kukhala yayitali kwambiri - osaposa mphindi 2-3. Zonse zimatengera mulingo wamaphunziro anu.

Ngati mulibe chilichonse chosunga nthawi, pali njira yosavuta yothetsera - pangani nthawi molingana ndi mtunda. Mwachitsanzo, muli ndi bwalo lamasewera la 400 mita. Muyenera kuyendetsa gawo lowongoka (pafupifupi 100 m) pamtunda, kenako ndikuyenda mbali zonse ziwiri ndikubwezeretsa mpweya wanu. Popita nthawi, mutha kuwonjezera magawo anu othamanga.

Ngati kulibe bwalo lamasewera pafupi ndi nyumbayo kapena simukufuna kuthamanga m'malo otseguka, ndiye kuti ili sililinso vuto. Kuchita masewera olimbitsa thupi komweko kumatha kuchitika kumalo ochitira masewera olimbitsa thupi pa treadmill. Ndikokwanira kungochotsa liwiro lake ndi kukwera kwake pakanthawi.

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Kulimbitsa thupi kwakanthawi

Ogwira ntchito yolimbitsa thupi akhoza kulangizidwa kuti azisinthana ndi "zophulika" ndi / kapena kukankha ndi magulu oyesedwa.

Zitha kuwoneka motere: m'masekondi 10-20, kuchuluka kwakukulu kokoka ndi thonje kwachitika, kulumpha pa bar, othamanga amasinthana ndi ma squats popanda kulemera, kuwachita mayeza, pang'onopang'ono kwa masekondi 30-60. Pambuyo pa squat womaliza, kutsindika kwamabodza kumatengedwa ndipo kuchuluka kwakukulu kwa ma push-up kumachitika m'masekondi 10-20. Kenako pakubwera ma squats, kenako kukoka. Ndipo kotero kuzungulira kwa 5-10. Kuchita zolimbitsa thupi monga thabwa ndiyofunikanso ngati nthawi yopuma.

Njira yabwino kwambiri kwa omenya nkhonya ndi kusinthanitsa chingwe cholumpha kwambiri ndi nthawi yolumpha kwa mphindi 10.

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Protocol ya Tabata

Pulogalamu yophunzitsira pakuchepetsa kuchepa amathanso kutengera zomwe zimatchedwa "Tabata protocol". Amatchulidwa ndi wolemba - wasayansi waku Japan Izumi Tabata.

Njirayi idagwiritsidwa ntchito poyambira kuphunzitsa ma skaters. Uwu ndi mtundu wa kulimbitsa thupi kwambiri. Tanthauzo lake ndikusintha zochitika mothamanga kwambiri kwa masekondi 20 (zomwe muyenera kumaliza kubwereza pafupifupi 30) ndi mpumulo wamasekondi 10. Pambuyo popumula, ntchito yayikulu imachitikanso, kenako pumulani - ndi zina zotero, ndi zina zotero kwa mphindi 4. Izi zimatsatiridwa ndi kupumula kwakanthawi komanso gawo latsopano la mphindi 4.

Mutha kuyendanso chimodzimodzi, mutha kusintha masewera olimbitsa thupi 2 kapena kupitilira apo, mutha kuchita zatsopano nthawi iliyonse. Kwa oyamba kumene, zolimbitsa thupi ndizoyenera - ma burpee, ma push-up, squats, squats ndikulumphira panja, kukoka, mipiringidzo yofananira. Ochita masewera olimbitsa thupi amatha kusankha zolimbitsa thupi ndi zolemera zina. Zosankha ndizosavuta: kugwiritsa ntchito gulu lalikulu la minofu ndikutha kuchita masewera olimbitsa thupi mwachangu kwambiri.

Chitani masewera olimbitsa thupi ndi zida zamtima

Ngati mumakonda kuchita masewera olimbitsa thupi, gwiritsani ntchito makina omwe amapezeka pamenepo, monga njinga ndi ellipsoid, pophunzitsira nthawi yayitali.

Maphunziro apakatikati ndi makina owongolera elliptical ndi othandiza kwambiri. Chitsanzo cha kulimbitsa thupi koteroko: Kutenthetsa kwamphindi 5, kufika 50-60% ya katundu kuchokera pachimake pamtima. Kenako sankhani 2 mphindi 50-60% pazipita ndi miniti imodzi yogwira 80-85%. Gwiritsani ntchito mphindi 20-30, ndipo pamapeto pake muziziziritsa pang'ono pang'onopang'ono.

Malangizo pakukonzekera maphunziro

Kuti mupindule kwambiri ndi maphunziro apakatikati (potengera mafuta), muyenera kutsatira malamulo awa pokonzekera maphunzirowa:

• Ndikofunikira kutenga kutumikiridwa kwa BCAA amino acid nthawi yomweyo isanachitike kapena itatha maphunziro.
• Musanapite mbali yayikulu - mwachindunji nthawi - muyenera kutentha, phatikizani thupi lonse ndi magawo 1-2 a machitidwe omwe mukufuna kupanga maphunziro anu. Mwachilengedwe, pamiyeso yoyesedwa ndi kulemera kopepuka.
• Kuziziritsa pansi kwa mphindi 5-10 mutaphunzira. Mutha kuwonjezerapo ndikutambasula.
• Ngati mukugwiritsa ntchito nthawi yayitali, sinthanitsani ndi mtima wanu wotsika kwambiri. Nthawi yomweyo, phunzitsaninso ndimphamvu zamphamvu (mwachilengedwe, masiku omwe simukuthamanga). Mphamvu yonse ya njirayi pakuwotcha mafuta idzakhala yofunika kwambiri.

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Mapulogalamu Ogwira Ntchito Kunyumba

Tinalemba kale pamwambapa momwe tingakonzekerere bwino maphunziro apakatikati. Tsopano tiyeni tione momwe mungaphunzirire popanda kuchoka panyumba panu osagwiritsa ntchito zida zina zowonjezera.

Kulimbitsa Thupi Panyumba:

Ndikofunikira kuchita masekondi ndi kuyenda kwa 15-20. Muthanso kuchita masewera olimbitsa thupi. Mwachitsanzo, ndi katatu pa sabata, mumachita masewera tsiku loyamba, kukankhira pamanja tsiku lachiwiri, ndikumakwiranso tsiku lachitatu.

Pulogalamu Yoyeserera Gym

Tikakhala pa masewera olimbitsa thupi, kungakhale kupusa kusagwiritsa ntchito chida chachikulu polimbana ndi minyewa yabwino kwambiri - ma barbell ndi ma dumbbells. Ndi zolemera zaulere zomwe zingapangitse kuchuluka kwakukulu paminyewa.

Gawo lokonzekera masewera olimbitsa thupi lingawoneke motere:

Chenjezo: pulogalamuyi siyidapangidwe kuti ikhale yoyamba; chidziwitso pakuphunzitsira mphamvu ndi maluso amachitidwe oyenera amafunikira.

Mphindi yopuma ndiyofunika kwambiri: pulogalamu yonseyo simuyenera kupuma komanso kupsyinjika. Mumapuma panthawi yopuma, tulutsani ndi khama.

Mphamvu ndi pulogalamu yolimbitsa thupi yolimbitsa thupi

Kuphatikiza koyenera kwa nthawi ya masewera olimbitsa thupi ndi masewera olimbitsa thupi kumatha kuwoneka motere:

Mtundu uliwonse wamaphunziro omwe mungasankhe, mukatsata mtundu wa zakudya ndi zakudya, zidzakupatsani zotsatira zabwino pakuwotcha mafuta ochepa.

Onerani kanemayo: Ederlezi: Time of the Gypsies - Goran Bregović, Emir Kusturica (Mulole 2025).