Konzani Maofesi Othandiza Kuwotcha Mafuta Owonjezera
Yang'anizana ndi anyamatawa, ngakhale kuti mumakhala zovuta kwa inu kusiyana ndi akazi, pali zolakwika zochepa zomwe mumapanga pa masewera olimbitsa thupi. Monga gawo la Mauthenga Anga a Amuna Ochepetsa Kutaya Kwambiri , ndinayankhula ndi gulu la akatswiri za zolakwa zomwe achinyamata amachita zomwe zingawalepheretse kulemera.
Zolakwitsa Zodziwika Zomwe Zimapangidwa ndi Amuna
- Kuchita mochuluka kwambiri posachedwa. Imodzi mwa zovuta zomwe zimawoneka kuti zolemetsa zomwe amuna amakumana nazo ndizovuta kuti zikhale zovuta. Katswiri wina wotaya mafuta, dzina lake Tom Venuto, anati: "Amuna ali maso, choncho akhoza kukankhira molimbika kwambiri, amalephera kwambiri kapena amachita mofulumira kwambiri, kenako amawotcha kapena kuvulala." Amalimbikitsa kugwirizana kosasinthasintha ndikukhazikika kwa zotsatira za nthawi yaitali.
- Kumvetsera malangizo olakwika. Jason Corrie, yemwe amaphunzitsa anthu padziko lonse, amalimbikitsa kuti anyamata omwe akufuna zotsatira zenizeni azigwira ntchito ndi akatswiri enieni. Akuti amuna nthawi zambiri amamvera malangizo olakwika - ochokera kwa anzanu kapena anzanu - ndipo musapeze zotsatira zomwe akufuna.
- Kudalira pa cardio. Ambiri ambiri omwe akufuna kuchepetsetsa amafika ku cardio yoyera mafuta kuti achepe. Koma ngati izo zikutanthauza kunyalanyaza chipinda cholemetsa ndiye iwo akulakwitsa. Jason anati: "Kumanga thupi kumakupangitsani makina owononga mafuta." Katswiri Tony Schober akuvomereza. Amawona amuna akuchita mofulumira kwambiri cardio posachedwa. "Sungani cardio pa nthawi yomwe mukufunikira. Mukayamba ndi magawo 4-5 a cardio pachiyambi, simudzakhala nawo malo owonjezera pa cardio kamodzi kokha pamene mumataya zolemera . "
- Kukweza katundu wolemera kwambiri. Kulemera kwa maphunziro ndi zabwino koma mochuluka kungakhale kulakwitsa, komanso. Wophunzitsa mumzinda wa New York City, Matt Griffin, akuwona anyamata pa masewera olimbitsa thupi akunyamula katundu wolemera kwambiri. Iye akuti ndi nthano yolemera kwambiri. "Kulemera kolemera ndi mawonekedwe olondola kumakhala kovuta kwambiri kuti mupeze zotsatira zomwe mukufuna."
- Kupewera kuyendetsa bwino ntchito. Mphunzitsi wabwino adzachita zochitika zogwira ntchito ndikupereka pulogalamu ya zochitika zolimbitsa thupi . Izi zimakuthandizani kudziwa malo omwe muli ofooka kapena zoperewera mu kuyenda kwanu komwe kungakhudze momwe mumagwira pa masewera olimbitsa thupi ndikukulepheretsani kuchepetsa thupi.
- Osagwiritsa ntchito zovuta. Kodi mumaphunzitsa gulu limodzi la minofu panthawi imodzi? "Musatero!" Anatero Jason. Amalimbikitsa machitidwe amphamvu amphamvu omwe amafunika kuti magulu a minofu agwire ntchito pamodzi kuti amange mphamvu. Ntchito zolimbitsa thupi zimapindula kwambiri ndipo zimaphunzitsa thupi bwino. Tony akugwirizana. "Zomwe zimayambira monga bench press, squats, deadlifts, ndi mizere ziyenera kukhala zofunikira pa pulogalamu yanu yochita masewera olimbitsa thupi."
- Kusasamala zakudya. "Anthu ambiri amawona kuti kuchita zambiri pophunzitsa kumafuna kuti munthu azilemera," anatero Venuto. Akuti maphunziro ndi zakudya zimayendera limodzi. Zimatengera zinthu ziwiri kuti zichepetse thupi ndi kupeza thupi lolunjika.
- Kudalira kwambiri kwambiri mavitamini. Mapiritsi a mapuloteni ndi mapulusa ali otchuka koma sikuti ndi njira yofulumira kwambiri yoperekera kulemera. "Mafinya ali ndi malo awo, koma ngati mukuyesera kuti mukhale wokhutitsidwa ndimakonda kuona anthu akudya chakudya cholimba chotheka. Sikuti zakudya zonse zokhala ndi zakudya zambiri zimakhala zowonjezera, koma zimakulemetsani bwino, zomwe ziri zofunika kwambiri m'thupi la hypo-caloric, "akutero Tony. Bobby Holland wotchedwa Bobby Holland Hanton akuvomereza. Mmodzi mwa malangizo ake okhudzana ndi zakudya ndi kudya chakudya chenicheni mmalo mwa zowonjezerapo kapena powders.
- Kulimbitsa thupi kwambiri. Ntchito yowonongeka bwino ndi yabwino kwa thanzi la mtima, koma anyamata omwe amafuna kulemera amayenera kugwira ntchito zosiyanasiyana, kuphatikizapo nthawi yayitali . Jason akuti anyamata nthawi zambiri amathera nthawi yochuluka kwambiri mu "zigawo za mtima" pamagalimoto awo a cardio.
- Kugogomezera kuchuluka kwa khalidwe : Kuika nthawi yochuluka pa masewera olimbitsa thupi sikungapangitse zotsatira zowonjezera kulemera. Nthawi yomwe mumathera nthawi yogwiritsa ntchito ayenera kukhala nthawi yabwino . "Chomwe chimatsimikizira zotsatira ndi kugwiritsa ntchito nthawi yanu moyenera ndipo zikutanthauza zinthu zitatu," akutero Tom Venuto, "kuphunzitsa bwino (dongosolo lokonzedwa bwino ), kuphunzitsa mwakhama, zomwe tingatchule mwamphamvu, ndikuphunzitsapo pang'onopang'ono, kumene mumachokera malo otonthoza. "
Ndikudabwa kuti ndani amene anakhala pa gulu kuti apereke uphungu wabwino uwu? Nawa mndandanda wa nyenyezi zonse.
- Jason Corrie wakhala akuphunzitsidwa pa mkulu wazaka zoposa 9 ku London ndi New York City. Mu 2011 adasankhidwa ndi Virgin Active ku London kuti alowe nawo gulu lapamwamba kwambiri la "World Class Personal Trainer."
- Matt Griffin ndi wovina kale komanso wamagetsi, yemwe anachitira Cirque du Soleil ndi makampani ena apadziko lonse. Iye tsopano akugwira ntchito monga mphunzitsi waumwini ku New York City, kuphatikizapo zochitika zake zapadera zomwe amapanga muzochita zamakono.
- Tony Schober, ndi mphunzitsi wodziwa bwino komanso woyambitsa Coach Calorie, womwe unakhazikitsidwa mu 2011 monga njira yogawira chilakolako chake cha thupi.
- Pete Thomas ndi NBC yemwe ali wopambana kwambiri "Wopambana kwambiri." Iye anali Nyengo 2 panyumba wopambana wa The Biggest Loser ndipo ndi mlembi wa bukhu, "Lolani Iwo Mwamsanga, Lusiyani Iwo Kwamuyaya." Iye ndi wokamba nthawi zonse wolimbikitsa , mphunzitsi, woimira, wolemba, mphunzitsi wabwino komanso wothamanga.
- Tom Venuto ndi katswiri wodziwitsa mafuta, wophunzitsira kusintha komanso wolemba mabuku wotchuka kwambiri wotentha mafuta . Tom ali ndi digiri yochita masewera olimbitsa thupi ndipo wakhala akugwira ntchito m'ntchito yogula zolimbitsa thupi kuyambira 1989, kuphatikizapo zaka khumi ndi zinayi monga mphunzitsi waumwini. Amalimbikitsa njira zachilengedwe, zathanzi zowonjezera mafuta ndi zomangamanga.