Zochita Zolimbitsa Thupi Zofunikira kwa Oyamba ndi Zochita
Simukuyenera kudzipha nokha tsiku lililonse kuti muchepetse thupi. Pali zosavuta zochita masewera olimbitsa thupi kuti azigwira ntchito mofanana. Ndipotu nthawi zina amagwira ntchito bwino.
Choncho musanayambe CrossFit, pangani gulu la hardcore boot camp, kapena lembani pulogalamu yolemetsa ya HIIT ku masewero anu, funsani momwe ntchito yolimbitsa thupi imathandizira kuchepetsa kulemera kwake ndikuphatikizira imodzi mwazinthu zosavuta kuzigwiritsa ntchito panthawi yanu.
Zovuta Zochita Kutaya Kunenepa Mwamsanga
Kuti muchepetse thupi, muyenera kupanga chosowa cha calorie. Mwachitsanzo, mungafunike kupeza mphulupulu ya calories 500 tsiku lililonse kuti mutaya pounds imodzi pa sabata. Kapena mukhoza kukhazikitsa cholinga chofikira chosowa tsiku lililonse cha calories 1000 kuti mutaya mapaundi awiri pa sabata . Mwanjira iliyonse, muyenera kulamulira chiwerengero cha makilogalamu omwe mumadya ndi kuwotcha makilogalamu ambiri ndi kuyenda kuti mukwaniritse zolinga zanu.
Ambiri a dieters ayambitsa ndondomeko yowonongeka yopangira zochepa. Koma, nthawi zina ndi bwino kuchita zosavuta kuti muchepetse thupi. Pali njira zinayi zomwe zovuta zolimbitsa thupi zingakuthandizireni kuchepetsa:
- Pitirizani kuyendayenda tsiku lililonse osagwiritsa ntchito zolimbitsa thupi. Zolemba zosavuta zimapangidwa kuti ziwonjezere kuchuluka kwa mtima wanu kutentha makilogalamu , koma sayenera kukunyalani. Kotero simukumva kufunikira kotira kapena kugona pabedi tsiku lonse mutatha kuchita masewera olimbitsa thupi. Izi zimakuthandizani kukhalabe achangu tsiku lonse ndikuwonjezera chiwerengero cha ma calories omwe mumayaka kuchokera ku NEAT.
- Muzichita masewera tsiku lililonse. Mukachita zosavuta , mukhoza kuchita masewera olimbitsa thupi tsiku ndi tsiku. Kuchita zolimbitsa thupi, kumbali inayo, kumafuna tsiku lopuma lotsatira gawoli. Mukamagwira ntchito tsiku ndi tsiku (mmalo mwa masiku 2-3 pa sabata) mukhoza kutentha makilogalamu ambiri kuchokera ku masewera olimbitsa thupi.
- Khalani ndi pulogalamu yogwiritsira ntchito nthawi zonse. Ngakhale kuchita masewera olimbitsa thupi kumathandiza kuchepetsa kulemera kwa thupi , kugwira ntchito mwakhama kumapangitsa thupi lanu kukhala pangozi yaikulu yowonongeka ndi kupsa mtima. Ndipo simungathe kuwotcha makilogalamu okwanira kuti muwonongeke pamene mukuchira pa bedi. Kugwira ntchito mosavuta nthawi zambiri kumakhala kotetezeka kwa thupi lanu ndipo kungakulolani kuti mukhale osasinthasintha, sabata ndi mlungu ndi mwezi ndi mwezi.
- Pitirizani kukhala ndi njala. Kugwira ntchito mwakhama nthawi zambiri kumawonjezera njala. Ndipo nthawi zina amachititsa kuti mukhale ndi chakudya choyenera. Mwachitsanzo, mungaganize kuti mukuyenera kudya zakudya zamakono kapena mankhwala pambuyo pa zovuta zolimbitsa thupi chifukwa munachipeza ndi khama lanu. Koma zosavuta kugwira ntchito sizingakupangitseni kusiya njala. Zotsatira zake ndikuti mungadye pang'ono ndi pulogalamu yolimbitsa thupi.
Ngati muli ndi thanzi lokwanira kuti muchite ntchito mwakhama, kugwiritsa ntchito mwakhama kuli bwino kwa thupi lanu. Kuchita masewera olimbitsa thupi kumathandiza kumanga minofu ndi kutentha mafuta. Koma zosavuta kugwira ntchito zingathe kufulumizitsa kulemera, nayenso.
2 Zovuta Kuchita Zochita Zolimbitsa Thupi Kulepheretsa Kunenepa Kwambiri
Pali zochitika ziwiri zosavuta zochita masewera olimbitsa pansipa. Sankhani mapulani olimbitsa thupi pogwiritsa ntchito msinkhu wanu wathanzi komanso thanzi lanu.
1. Zovuta zolimbitsa thupi kwa Oyamba
Ndondomekoyi imagwira ntchito bwino kwa anthu omwe sachita chilichonse. Zochita zosavuta zidzakupangitsani kuti thupi lanu liziyenda bwino komanso liziyendanso. Koma kuti mugwire ntchitoyi, muyenera kuonetsetsa kuti mukugwira ntchito yochepa komanso yosamalidwa. Mwanjira imeneyo, mulibe chifukwa chomveka chosiyira gawoli.
Pa ndondomekoyi, mumagwiritsa ntchito maulendo 1-3 tsiku lililonse, koma kuchita masewera olimbitsa thupi sikukhala nthawi yaitali. Simukusowa kusintha zovala, mwina simungatenge thukuta ndipo simusowa zipangizo zina zowonjezera.
Kuchita maseŵera kumawoneka monga chonchi:
- Mphindi 7 mofulumira
- Mphindi 7 zosavuta kumapapu komanso zosavuta kuzikweza
- Mphindi 7 mofulumira
Mukhoza kuchita izi paki yamapaki, ku ofesi yanu, kapena kunyumba kwanu. Ikani zikumbutso pa smartphone yanu kuti mudzikumbutse nokha kuti mutsirizitse magawo anu. Kapena bwino, funsani mnzanu kuti akufunseni.
Mukusowa zovuta zambiri? Sinthani masitepe okhwima okwera kuyenda. Ngati muli kuntchito, kwerani masitepe a ofesi, mapapu mukufika ndi kukankhira pakhomopo.
Chifukwa chake dongosolo lopangira thupi labwino limagwira ntchito: Kutenga nthawi yopuma kumapangitsa kukhala kosavuta kulekerera ndipo mwinamwake kuti mumamatire ku ndondomekoyi.
Ndipo ngakhale ntchitoyi ili yofupika, mukupitirizabe kuyaka mafuta ochepa mu kanthawi kochepa. Kuchitidwa bwino katatu patsiku, mukhoza kutentha mpaka 300 mpaka 500 calories. Ngati mumagwira ntchito mophweka nthawi yamadzulo, mwina mumachepetsanso nthawi yomwe mumathera kudya zomwe zingakuthandizeni kuchepetsa kuchuluka kwa chakudya chomwe mumadya.
2. Zovuta Zochita Kawirikawiri pa Zochita Zokhazikika
Ndondomekoyi imagwira ntchito kwa anthu omwe akuchita kale. Cholinga cha ndondomekoyi ndi kuponyera thupi lanu kunja kwa chizoloŵezi chawo chokhalira kutaya mwamsanga. Mudzachita izi powonjezerapo zochitika zina ku tsiku lanu, koma muzisunga zosavuta kuti thupi lanu ndi ubongo zisatenthe.
Kuphweka kwanu kumaphatikizapo kuwonjezera 30-45 mphindi zosavuta kuchita ntchito kumapeto kwa tsiku lanu monga ntchito yanu yachizolowezi. Ngati mukugwira ntchito m'mawa, yonjezerani kuyenda mwamsanga madzulo . Kodi mumachita masewera madzulo? Ganizirani za njinga kapena kuyenda kuntchito m'mawa.
Chifukwa chake dongosolo lopangira thupi labwino limagwira ntchito: Ndizofala kwa anthu omwe amachita masewera olimbitsa thupi sabata iliyonse pamlungu. Ngati mukuchita zofanana zomwezo nthawi zonse mutapeza zotsatira zomwezo. Thupi lanu limagunda mbale. Ndondomekoyi imapanga msinkhu wanu wa ntchito popanda kuwonjezera kupsinjika kapena kupsyinjika kumalo anu. Kotero mumatentha makilogalamu ambiri popanda kukhometsa thupi lanu.
Limbikitsani Njira Yanu Yophunzitsa Zovuta Kwambiri Kuti Mukhale Wochepa Kwambiri
Ndondomeko yanu yatsopano yochita masewera olimbitsa thupi idzakuthandizani kutentha makilogalamu ambiri. Koma mukhoza kutaya thupi mwamsanga mwa kuwonjezera mavuto awa:
- Lembani mchere kwa sabata. Gwirani ntchito yaying'ono ya zipatso m'malo mwake
- Lembani zakumwa zomwe zimapangitsa kulemera phindu ndikumwa madzi m'malo mwake. Osati wotengera madzi? Phunzirani kupanga madzi osangalatsa kuti muchepetse zolakalaka zanu.
- Sitima yotaya. M'malo modya kalori yopanda kanthu yoyera monga mkate, mpunga woyera kapena pasitala, mudzaza mapuloteni osiyanasiyana okhuta ndi ma carb.
Sinthani Kutaya Kwambiri Kunenepa Kuti Mukhale Ndi Moyo Wakale
Ngati mumapitirizabe kuchita zinthu zosavuta kuchita, muyenera kuona kusintha kwanu kapena momwe zovala zanu zilili patatha sabata kapena awiri. Ndiye dzifunseni funso ili: kodi linali loyenera?
Ngati yankho lanu ndilo inde, pitirizani kukonza mapulani anu. Mwinanso mungafune kuti zikhale zovuta kwambiri powonjezerapo masewera olimbitsa thupi komanso masewera olimbitsa thupi. Kenaka yambani kufufuza zakudya zanu kuti mutsimikizire kuti mukudya kuchuluka kwa mapuloteni kuti muchepetse thupi ndi kukhalabe minofu.
Ngati yankho liri ayi, musadandaule. Ngakhale njira yosavuta yochita masewero amafunika kudzipereka kwakukulu. Mwinamwake simunakonzekere ndalama. Koma musataye konse. Sankhani mbali zingapo za ndondomeko yomwe ikuwoneka yosamalidwa ndipo yesetsani kuiika panthawi yanu. Kutaya kwako kulemera kudzachitika pang'onopang'ono, koma mwina izo zidzachitika.