Malangizo Othandizira Kuchita Ntchito Yanu Kulimbitsa Chilungamo
Mafuta oyaka ndizofunika kwambiri kuti thupi liwonongeke, kupangika thupi, ndi thanzi labwino kapena masewera olimbitsa thupi. Kaya kukongoletsa waistline, kuchepetsa kukonda chikondi kapena kutaya cellulite, ife tonse tikudziwa kuti tiyenera kuchita koma kawirikawiri timachita bwino.
Njira yothetsera vutoli ndiyo makamaka kumvetsetsa kwa thupi lathu ndi zomwe zimafunikira kuti tikwaniritse "malo okoma" omwe timatentha kwambiri kuposa momwe timadya.
Chifukwa Chakudya Chakudya Sichigwira Ntchito
Zonsezi ndi za mphamvu ndi mphamvu. Thupi ndi dongosolo lomwe mafuta ali gawo. Muyenera kugwira ntchito mkati mwa dongosololi kuti mumvetsetse momwe mafuta amasewera ndi chifukwa chake nthawi zina amatha kudziunjikira kwambiri.
Thupi limayaka mafuta ndi chisakanizo cha zakudya , monga shuga, chifukwa cha mafuta. Mlingo umene mafutawa amawonongedwa amachokera makamaka pa zochitika zanu ndi chiwerengero cha mafuta ndi zakudya zomwe mumadya. Mukapumula, thupi lidzazisunga mafutawa kuti agwiritsidwe ntchito mtsogolo. Mukakhala otanganidwa, thupi lidzatembenukira ku malo osungiramo mafuta.
Vuto limakhalapo pamene mutenga mphamvu zambiri kudzera mu chakudya kusiyana ndi momwe mumagwiritsira ntchito masewera olimbitsa thupi. Kawirikawiri m'kanthawi kochepa, mafuta ndi shuga amatha kufika pokhapokha kuti musadwale koma muyambe kukhala ndi kusagwirizana kwa shuga.
Izi zikachitika, anthu kawirikawiri amalakwitsa kudula zakudya zonse ndi mafuta onse, poganiza kuti thupi lidzatentha pamadzi.
Vuto ndi izi ndikuti, podzipha njala, thupi lanu liyamba kuthyola matenda ake kuti dongosolo liziyenda. Izi zikutanthauza kuti nthawi iliyonse yomwe gulcose imasungidwa, thupi liyamba kuphwanya mapuloteni m'misumbu kuti apange makompyuta atsopano kuti apite.
Mwachidziwikire, thupi lidzakhala likudyera lokha. Ndipo, pamene kutayika kwina kwa mafuta kudzapindulitsidwa, kumakhala makamaka phindu la kutayika kwa minofu yowonda.
Ndizophatikizapo kudya zakudya zoyenera ndi kuchita masewera olimbitsa thupi zomwe mungathe kuwotcha nkhokwe za mafuta pamene mukupatsani minofu mapuloteni ofunika kuti akhalebe olimba.
Kupeza Malo Anu Opaka Moto
Mukamaliza kudya zakudya zoyenera (zopangidwa ndi mapuloteni abwino ndi mafuta ndi ma carb), muyenera kupanga pulogalamu yochita masewera olimbitsa thupi ndi mphamvu yoyenera komanso nthawi kuti mukwaniritse malo abwino oyaka mafuta .
Mafuta oyaka mafuta akhoza kusiyana ndi munthu aliyense. Kawirikawiri, zimatanthauza kuyenda mofulumira kwa nthawi yaitali (90 minutes kapena kuposa). Koma izi sizili choncho nthawi zonse.
Ngakhale muthamanga mofulumira, mumatentha mafuta ena, ngakhale pang'ono kuposa momwe mungagwiritsire ntchito. Izi zikhoza kukhala zoyenera ngati ndinu wothamanga wothamanga amene akuyenera kukhetsa mapaundi pang'ono. Ngati, ngati mulibe oyenerera ndipo muli ndi zolemetsa kwambiri, malo anu abwino oyaka moto angaphatikizepo kuyendetsa pang'onopang'ono.
Kuti tiwone kusiyana kwake:
- Kuyenda pamtunda wopatsa mapiritsi kwa mphindi 30 kumawotcha mafuta okwanira 180 (108 peresenti yamagazi ndi 60 peresenti mafuta).
- Kuthamanga pamtunda wa mphindi makumi atatu kumawotcha mafuta okwana 400 omwe ndi mafuta (60 peresenti ya shuga ndi 40 peresenti mafuta).
Chifukwa Chakuchepetsa Kuphunzitsa Kumayenera Kutentha Mafuta
Palinso mulingo wina woti mukumbukire pamene mukuyesera kuchepetsa masentimita ena: minofu yowonjezera imatentha mafuta ambiri. Izi zikutanthawuza kuti, ngati mutha kukwaniritsa chakudya choyenera cha mapuloteni ndikuyesera kuchuluka kwa khama kuti mumange minofu, zonse zomwe zatsala kuti ziwotche ndi shuga ndi mafuta.
Izi ziyenera kuti muphatikize zochitika zomwe zimapanga minofu m'malo mopuma thukuta. Pamene magawo ndi masewera oyendayenda ndi njira zabwino zowotcha mafuta, sangathe kuzichita okha, makamaka kuzungulira m'chiuno, thunthu, ndi thupi.
Pachifukwa ichi, mukufunika kuphatikizapo ntchito ya cardio ndi pulogalamu yokonzekera kulemera .
Chifukwa chiyani? Chifukwa kukweza zolemera kumakufulumizani mwamsanga kumalo okwera kwambiri, ngakhale kuti mumakhala mwapang'onopang'ono. Pamene mukugwira ntchito pamtunda, piritsi, kapena mzere makina akhoza kutentha makilogalamu ambiri, ngati cholinga chanu ndikutentha mafuta, muyenera kuthana ndi chiwerengero chanu cha mafuta.
Izi zikutanthawuza kuti mukufunikira kumanga minofu yambiri poyerekeza ndi mafuta anu. Ngati simutero, mukhoza kulemera koma simungakwanitse kukwaniritsa mawu ofunikira kuti musinthe m'chiuno, mchiuno, matako, ntchafu, miyendo, ndi thupi lapamwamba.
Kuphatikiza Pamwamba
Njira yowonjezera mafuta oyaka (mosiyana ndi kukhetsa mapaundi angapo) imadalira zinthu zitatu zofunika, kaya ndinu watsopano ku maphunziro kapena wothamanga wothamanga:
- Kuwonjezera minofu ndi kuphunzitsa kulemera. Minofu yowonjezera imayaka mphamvu zambiri panthawi ya ntchito (mphamvu yogwiritsira ntchito kagayidwe kachakudya) ndi kupumula (mlingo wokwanira wosakaniza). Cardio yekha sangathe kuchita izi, ndipo kudya moyenera sikudzatero.
- Kwezani zolemera zazikulu. Izi zikutanthauza kupeza zolemera zomwe zimakulolani kuti mutsirize zaka zisanu ndi zitatu mpaka khumi ndi ziwiri zomwe mukuchita mwakhama kuti mukhale zovuta koma osati kwambiri kuti mutaya mawonekedwe. Ngati mutha kukwanitsa kubwereza 15 mpaka 20, simungamange minofu ndipo zingakhale bwino kutumikila kuchita cardio.
- Phatikizani kukwera kwambiri kwa cardio. Kuchita masewera olimbitsa thupi , ngakhale kungokhala kochepa chabe, kungakuthandizeni kusintha mofulumira kwambiri kagayidwe kameneka, makamaka kumayambiriro kwa ntchito. Koma musapitirire. Sungani mphamvu mkati mwa mlingo woyenera wa mtima wanu , ndipo kumbukirani kuti kutentha kwa mafuta kumafuna kuchuluka kwa mphamvu ndi nthawi yoyenera.