Pamene mukucheperachepera mungazindikire kuti kulemera sikuchokera m'mimba mwanu mofulumira ngati kumachokera kumbali zina za thupi lanu. Ngati mukufuna kuchotsa mafuta a mimba kapena chifuwa cha m'mimba, mukhoza kuyesedwa kuti mugwiritse ntchito masewera olimbitsa thupi . Ndipotu, n'zomveka kuti kuchita masewera olimbitsa thupi kungathandize kuchotsa mafuta kumeneko. Zomveka ngati izi zikumveka, sizikugwira ntchito mwanjira imeneyi, chinachake chomwe tatsimikiziridwa pazaka zomwe tikuyesera kuchoka pa lingaliro la kuchepa kwa malo .
Kotero, pamene simungathe kuyembekezera kuchotsa mafuta a mimba ndi mazochita a ab, kukweza zolemera thupi lonse kungakuthandizeni kutaya mafuta a m'mimba. Mu kafukufuku wina, ofufuza adatsata gulu la amayi amene ananyamula zolemera katatu pa sabata kwa masabata 16. Kumapeto kwa nthawi imeneyo, amayiwa adachepetsa kwambiri m'mimba mafuta (pamodzi ndi mafuta onse a thupi) ndipo amakula mphamvu komanso minofu. Zikuwonekeratu kuti kuphunzitsa mphamvu sikungowonjezera thupi lokhazika mtima pansi, koma ndipakatikatikati.
Tsitsani Zolemera
Ngati simukunyamula zolemera tsopano, palibe nthawi yabwino kuyamba. Pambuyo pokhapokha pulogalamu ya pulogalamu yosavuta kokha kawiri kapena katatu pa sabata idzakuika pa njira yoyenera, ndipo izi zidzakuthandizani kuyamba.
Ntchito
- Kuyamba Kulimbitsa Mphamvu
- Ntchito Yophatikiza Thupi Lonse
- Kupititsa patsogolo Kwambiri
- Ntchito zambiri
Mphamvu Yophunzitsa Zofunikira
- Momwe Mungayambire ndi Kuphunzitsa Mphamvu
- Weight Training 101
- Masabata 6 Oyamba Ophunzitsira Mphamvu
Kudya ndi Kuchita Zochita
Zolakwitsa zambiri zimakhala m'magulu awiri:
- Anthu omwe amadya kuti achepetse kulemera .
- Anthu omwe amataya thupi .
Onse awiri ndi malingaliro abwino, koma ngati mukufuna kutsogolera mwachindunji mafuta a m'mimba, muyenera kuchita zonse ziwiri.
Kuchita masewera olimbitsa thupi, ndithudi, ndifungulo loti liwothe kwambiri ma calories tsiku lonse ndikutsitsimutsa mphamvu yanu ya metabolism . Kuyika izo pamodzi ndi zakudya zathanzi, zotsika kwambiri zingakupatseni mwayi wambiri kwa buck wanu, kukuthandizani kuti mukhale ndi abambo oumawo.
Ichi chinali chigamulo cha phunziro lina limene ophunzira ambiri anagawidwa m'magulu awiri. Gulu lina linkadya kuti lichepe, pamene zakudya zina ndi zolimbitsa thupi zina. Pamapeto pa phunzirolo, gulu lomwe onse omwe adadya ndi kuwonetsa amachepetsanso kwambiri mimba kuposa gulu lina.
Sintha Zakudya Zanu
Ngakhale kusintha kochepa kwa zakudya zanu kungasinthe pamene mukuyesera kulemera, choncho musamve ngati mukuyenera kudya zakudya zovuta kapena kudula magulu onse odyera. M'munsimu muli zinthu zochepa zomwe mungachite kuti muthe kudula zakudya:
- Zida Zosintha Zakudya Zanu
- Wathanzi Amagawidwa Kuti Achepetse Mafuta
- Mmene Mungaperekere Kuti Muchepetse Kunenepa
- Malangizo Ophika Ofuna Kudula Zamakono
- Kodi Tingatani Kuti Tizidya Zakudya Zolimbitsa Thupi ndi Kuchita Zosangalatsa Zambiri?
Yambani Kuchita
Ngati simukuchita masewera olimbitsa thupi, chifukwa chimodzi chingakhale chifukwa simunathe kuchita zinthu zomwe mumakonda. Njira yeniyeni yodumpha masewera olimbitsa thupi ndiyo kukonzekera ntchito zomwe mumadana nazo. Yambani zosavuta ndi zosavuta ndi kuyenda, kusambira, kutambasula, yoga kapena maphunziro amphamvu. Maganizo awa ndi malangizo angathandize:
- Mapulogalamu olimbitsa thupi ndi Kutaya Kwambiri
- Choyamba cha Choyamba
- Kukonzekera kwa mpira
- Pezani Motivated
Muzichita Zochita Zambiri
Palibe kukayikira kuti kuchita masewera olimbitsa thupi kuli bwino kwa inu, koma pamene mukuchita zambiri, mafuta ambiri omwe mungathe kuchotsa. Pa kafukufuku wina, ofufuza anayeza mafuta a m'mimba mwa anthu omwe amachita zolimbitsa thupi zosiyanasiyana. Gulu lomwe linagwiritsira ntchito kwambiri (pafupifupi 200 mphindi pa mlungu) ndipo pamwamba kwambiri (80 peresenti mpaka 95 peresenti ya mavoti a mtima) inatayika mafuta ambiri m'mimba.
Kusamala
Nkhani yoti muyenera kugwira ntchito mwakhama komanso yovuta kuchotseratu mafuta a m'mimba mwinamwake si uthenga wabwino kwambiri womwe mwalandira posachedwapa, makamaka popeza ambirife tikuvutika kuti tipeze kuchuluka kwa kuchuluka kwa masewero olimbitsa thupi-chinachake pafupi ndi mphindi 30 Ntchito yochepetsera tsiku. Kuonjezera apo, sikuti tonsefe tili okonzeka, mwakuthupi kapena m'maganizo, chifukwa chapamwamba kwambiri, nthawi zambiri masewera olimbitsa thupi.
Kotero, kodi iwe umachita chiyani ngati iwe ukufuna kuchepetsa mimba yako ya mimba, koma iwe suli wokonzeka kuti ulembe kwa maola ochita masewera olimbitsa thupi? Yambani kumene muli ndipo mumange kuchokera kumeneko. Palibe amene amayamba kuchita masewera olimbitsa thupi. Zimatengera nthawi kumanga mphamvu, chikhalidwe, ndi chipiriro. Yambani ndi zomwe mungathe kuchita ndi kumanga kuchokera kumeneko.
Mmene Mungamangire Nthawi Yanu Yophunzitsa Ndiponso Nthawi Yanu
- Onjezerani nthawi kuntchito kwanu - Ngati ndinu oyamba, ganizirani kutalika kwa ntchito yanu. Yesetsani kuchita mofulumira ndikuwonjezerapo nthawi yochita masewera olimbitsa thupi mlungu uliwonse mpaka mphindi zisanu kapena 10 kuti muthe kuchita masewera olimbitsa thupi kwa mphindi 30. Mungayambe ndi chinachake monga Woyambitsa Cardio Workout uyu, kapena kuti mudziwe zambiri, izi 4 Sabata Yophunzitsa Ntchito Yopuma
- Zonjezerani kuwonjezereka-Kuwonjezera kuphulika kwafupipafupi kapena kukaniza ntchito yanu kapena kuchita mofulumira kuposa momwe mumachitira. Yesetsani Ntchito Yoyamba Yoyambira Phunziro 2 kuti mudziwe momwe izi zikugwirira ntchito.
- Wonjezerani mafupipafupi -wonjezerani tsiku la cardio mutatha kuchita masabata awiri kapena atatu.
- Gwiritsani ntchito ntchito yanu - Musaiwale, mungathe kugawaniza ntchito yanu podzipindula mofanana ndi kupitiriza ntchito.
Maphunziro a Pakati
Maphunzirowa ndi abwino kuwotcha zopatsa mphamvu komanso kupirira, koma ndi njira yabwino yowunikira mafuta ambiri a m'mimba. Pa kafukufuku wina, ofufuza anayerekeza zochita zolimbitsa thupi ndi kuchita masewero olimbitsa thupi ndipo anapeza kuti kutaya mafuta ambiri m'mimba kumaphatikizapo maphunziro.
Izi sizikutanthauza kuti kuchita masewero olimbitsa thupi sikofunikira kapena kuti muyenera kuchita nthawi yophunzitsa nthawi zonse. Komabe, kuwonjezera nthawi pazochitika zanu sikungokupatsani zotsatira zabwino, kungakuthandizeninso kusuntha malire anu ndikupitiriza kusangalatsa kwanu.
Yambani Tsopano
Yesani malingaliro awa powonjezerapo nthawi kumayendedwe anu:
- Mukamagwira ntchito nthawi zonse, onjezerani masewera atatu kapena asanu omwe mumakhala nawo kwambiri. Gwiritsani ntchito mwakhama momwe mungathere (pafupifupi 30 kapena masekondi ena), pang'onopang'ono ndikubwezeretsani musanapite nthawi yotsatira.
- Pangani kayendetsedwe ka kuyenda / kuthamanga nthawi. Mphindi imodzi yokha yoyenda ndi masekondi 30 a kukwera phiri kapena kukwera phiri. Bwerezani kwa mphindi 20 kapena kuposa.
- Yesani Cardio Coach Workouts kapena machitidwe ena a MP3 pafupipafupi. Mndandanda wa Cardio Coach ndi njira imodzi yokha kugwiritsa ntchito MP3 player kuti muyambe ntchito.
- Sankhani kuchokera pa ntchito izi:
Ngati mukuchita maphunziro apamwamba kwambiri, kutanthauza kuti mukugwira ntchito pamasewera asanu ndi atatu mphambu asanu ndi anayi pazomwe mukuganiza kuti mukuchita bwino, akatswiri amalangiza kuti musunge magawo anu pafupifupi awiri pa sabata kuti musamapitirire kapena kuvulaza. Mukamapirira chipiriro ndi mphamvu, mukhoza kuwonjezera maphunziro ochuluka kuntchito yanu.
Maphunziro a Cardio ndi Mphamvu
Mwaphunzira kuphunzitsidwa kwa nthawi yayitali kapena zojambula zina za cardio kungathandize kuchepetsa mafuta a thupi komanso kuti mphamvu yapamwamba ikhale yabwino, motero m'pomveka kuti kuphatikizapo mwambo wanu wa sabata kungathandize kuchepetsa mafuta a m'mimba.
Kafukufuku wina adatsimikizira izi mwa kutsatira masewera olimbitsa thupi amene adapanga masiku atatu olimbikitsa mphamvu komanso masiku atatu a cardio pa sabata. Poyerekeza gululi ndi gulu la cardio-yekha, ofufuza anapeza kuti gulu lophatikizana linachepa kwambiri mimba ndi kuwonjezera minofu yawo yowonda.
Yambani Tsopano
Pali njira zosiyanasiyana zokhazikitsira khadi ndi machitidwe amphamvu, kuphatikizapo:
- Zomwe mungagwiritse ntchito - Kuchita masewera olimbitsa thupi ndi mphamvu pa masiku osiyanasiyana kumakupatsani mwayi woonetsetsa kuti mukuchita masewera olimbitsa thupi.
- Kugawitsana-Njira ina ndikutambasula mapulogalamu anu ndi kuchita cardio m'mawa ndi kuphunzitsa mphamvu kumapeto kwa tsiku, kapena mosiyana.
- Gwiritsani ntchito ntchitoyi - Ngati mulibe nthawi yochuluka, njira ina ndiyo kupanga cardio ndi mphamvu kuphunziranso yomweyo.
Mukakhazikitsa chizoloŵezi chanu, mungafunike kuyesera kuti mupeze ndandanda yomwe imakugwirani ntchito. Kumbukirani, simukufuna kugwira ntchito minofu yomweyo masiku awiri, ngakhale mutatha kuchita cardio tsiku lotsatizana.
Njira Yotsatira
Tsiku 1: Kuphunzira Kuphunzitsira Maphunziro
Tsiku 2: Mphamvu Yonse ya Thupi
Tsiku 3: Boredom Buster Cardio
Tsiku 4: Kupuma kapena Light Cardio
Tsiku 5: 30-Minute Cardio ndi Upper-Body
Tsiku lachisanu ndi chimodzi: Home Cardio ndi Lower Body Strength
Phunzirani zambiri za momwe mungakhalire pulogalamu yonse .
Kodi Zochita za Ab Zizichita Modzichepetsa?
Mukamaganizira za kuchepetsa mafuta a m'mimba, chinthu choyamba chimene chimabwera m'maganizo mwinamwake ndi ntchito zamakono. Momwemo, ndi ziti zomwe muyenera kuchita kuti muchotse mafutawa?
Chowonadi ndi chakuti, ntchito za ab zikhoza kukhala chinthu chosafunika kwambiri, ngakhale kulimbikitsa abs yanu ndi yofunika kwambiri monga minofu ina m'thupi lanu. Chinsinsi cha kutaya mafuta a m'mimba, komabe, ndi zambiri zowonjezera ma calories kuposa momwe mukudyera ndikulola thupi lanu lichitapo kanthu.
Mwa kuyankhula kwina, simungathe kuchita zochitika zolimbitsa thupi kuti muchepetse mafuta a m'mimba. Izi zikuti, ndibwinobe kugwira ntchito yanu, koma ndibwino kuti muyambe kuganizira pa cardio, kuphunzitsa mphamvu ndi zakudya zanu kuti mupeze zotsatira zabwino.
Mukamagwira ntchito yanu, muwachitire monga gulu linalake la minofu-kuwasokoneza ndi masewera ochepa osankhidwa bwino, apange masewera awiri kapena atatu a 10 mpaka 16 powapezera tsiku lopuma pakati pa ntchito.
Musaiwale, pali masewero olimbitsa thupi ambiri omwe amachititsa kuti musamawononge minofu ina, yomwe imasunga nthawi ndikupangitsa kuti ntchito yanu ikhale yogwira ntchito. Mungathe kupeza zovutazi zochitika izi:
- Mphuno ya Mphamvu
- Zochita Zachikulu pa mpira
- Chiwerengero Chachikulu Chakugwira Ntchito
- Zambiri za Ab Workout
Idyani Kwambiri Zipatso Zonse
Mbewu zonse ndizomwe zimayambitsa matendawa ndipo zimatsimikiziridwa kuti zithandize kuchepetsa chiopsezo cha matenda a mtima. Chomwe chimapangitsa iwo kukhala abwinoko makamaka amathandiza kuchepetsa mafuta kuzungulira mimba.
Mu kafukufuku wina, ofufuza adatsata gulu la amuna ndi akazi okhwima. Amuna ndi amai adapatsidwa magawo awiri m'magulu awiri: Wina anamuuza kuti alandire mbewu zawo zonse kuchokera ku mbewu zonse ndi zina kuti asamawononge zakudya zonse za tirigu. Gulu lonse la tirigu linatayika mafuta ambiri a thupi kunja kwa gulu lina.
Yambani Tsopano
Bungwe lonse la mbewu limalimbikitsa abambo ndi amai kutenga gawo limodzi la magawo atatu mpaka asanu ndi awiri a mbewu zonse tsiku lililonse, pamene amuna amayenera kutsata 4 mpaka 8. Ngati mulibe chakudya chanu chokwanira choyenera, m'munsi muli zitsanzo za mbewu zonse zomwe zingakwaniritse zofunika zofunika:
- Anthu osakaniza tirigu asanu
- Pakiti imodzi ya instant oatmeal
- Makapu atatu a phokoso
- Chikho chimodzi cha mpunga wophika
- Chikho chimodzi cha pasta yophika
Mukhozanso kuyesa mbewu zina zosasangalatsa. Mmalo mwa mpunga wanu wamba, yesani quinoa kapena kuwonjezera zipatso za tirigu ku saladi yanu. Mukhoza kuphunzira zambiri za zosankha zonse za tirigu ndi izi:
- Kumvetsetsa Zipatso Zonse
- Mkate Wonse wa Mkate ndi Chakudya
Imwani Vinyo Koma Ndi Pang'ono Pokha
Kugwiritsa ntchito vinyo moyenera kumapindulitsa kwambiri, kuphatikizapo kukula kwa mafuta m'thupi. Chinthu chinanso chopindulitsa ndi chiuno chakumunsi.
Mu kafukufuku wina, ofufuza anapeza kuti oledzera oledzeretsa amasonyeza kuti mafuta omwe amamwa mowa kwambiri amakhala ochepa kwambiri. Oledzera ndi anthu omwe amamwa mowa kwambiri, koma ali ndi mafuta ambiri m'mimba.
Ngati simukumwa, sizikutanthauza kuti muyenera kuyamba. Mowa umaphatikizapo makilogalamu owonjezereka pa zakudya zanu, kotero kuidula kungathandize kuchepa.
Ngati mumamwa, ichi ndi nthawi yabwino kuti muone zomwe mukuchita ndikusintha kuti akhale athanzi. Kumwa magalasi amodzi a vinyo kungakupatseni bwino kuposa mowa wambiri, makamaka ngati mukuyang'ana kulemera kwanu. Kumbukirani kuti nthawizonse mumamwa moyenera.
Zotsatira
Katcher, Heather I, et al. Zotsatira za tirigu wonse-zimapangitsa kuti chisamaliro cha hypocaloric chisamalire pa ziwalo za mtima zomwe zimayambitsa matenda ku amuna ndi akazi omwe ali ndi matenda a shuga. Am J. wa Clin. Mtedza, Vol. 87, 2008.
Slentz, Cris A., et al. Kusagwira ntchito, zochita masewera olimbitsa thupi, ndi mafuta oyipa. J Appl Phys. 99, 2005.
Trapp, EG, et al. Zotsatira za kuphunzitsidwa kochita masewera olimbitsa thupi kwambiri pa kuwonongeka kwa mafuta komanso kusala kudya kwa atsikana ambiri. Int J. ya Kulemera Kwambiri 32, 2008.
Vadstrup, ES, ndi al. Chiuno chozungulira poyerekezera ndi mbiri ya kuchuluka kwa mtundu wa mowa. Int J. ya Obesity (2003) 27, 238-246.
Inu, Tongjian, et al. Zotsatira za Zakudya Zakudya za Hypocaloric ndi Kuphunzitsidwa Zochita pa Kutupa ndi Adipocyte Lipolysis ku Akazi Amuna Omwe Amakhala Amuna Akumbuyo. J. Clin Endo & Met, 89 (4).