Ichi ndi chiphunzitso chodziwika kuchokera ku lingaliro lakuti shuga lanu la shuga la magazi ndi lochepa pamene mwakhala usiku wonse musadye zomwe, zoganiza, zimapangitsa mafuta ochulukirapo pa nthawi yochita masewera olimbitsa thupi.
Kodi Mukuwotchadi Mafuta Ambiri?
Osati kwenikweni. Vuto ndiloti chifukwa chakuti mukugwiritsa ntchito mafuta ambiri monga mafuta sikutanthauza kuti mukuwotcha mafuta ambiri m'thupi lanu.
Mafuta owotcha ndi ochuluka za ndalama zomwe zimagwiritsidwa ntchito pa kalori, osati za mtundu umene mphamvu thupi lanu likugwiritsira ntchito pochita masewera olimbitsa thupi.
Palinso nkhani zina zingapo komanso.
Kafukufuku wina wasonyeza kuti kalori yanu imatenthedwa chimodzimodzi panthawi ya cardio kaya mumadya kapena ayi. Ndipotu, mu phunziro lino , lofalitsidwa mu National Strength and Conditioning Journal , Wolemba Brad Schoenfeld akusonyeza kuti kugwira ntchito mu nthawi yosala kudya kungakhudzitse mapuloteni anu, kuchepetsa mpaka 10,4%. Ngati mukuyesera kumanga minofu, ndiko kutaya kwakukulu.
Monga akunena:
Monga mwalamulo, ngati mumatentha kwambiri mafuta m'thupi mukamachita masewera olimbitsa thupi, mumatha kutentha mafuta ambiri panthawi yomwe mumachita masewera olimbitsa thupi.
Pomaliza, ngati mutadya chakudya kapena chotupitsa, simungathe kugwira ntchito mwakhama kapena molimba ngati muli ndi njala. Izi zikutanthauza kuti mungathe kutentha zakudya zochepa kuposa ngati mutadya china ndikugwira ntchito molimbika.
Ubwino Wodyera Musanayambe Kuchita Zochita
- Ikhoza kulimbikitsa kupumula ndi kupindula kwa mphamvu
- Ikhoza kukuthandizani kuti mukhale ndi ntchito yowonjezera, yowonjezereka kwambiri
- Ikhoza kukuthandizani kupewa shuga wotsika magazi, zomwe zingakupangitseni kudzimva kuti ndinu wamisala kapena wamwano
- Zingathandize kuti ntchito yanu ikhale yosangalatsa (popeza simukuganiza za kudya nthawi yonse)
Mfundo yaikulu ndi yakuti, aliyense wa ife ayenera kupeza dongosolo lomwe limagwirira ntchito kwa ife. Mukhoza kuchita cardio popanda kudya m'mawa, koma kuphunzitsa mphamvu kumapangitsa mafuta ochuluka kuti asokoneze minofu yanu.
Yankho labwino kwambiri pa izi ndikuchita zomwe zikukuthandizani. Musati mukhale ndi njala chifukwa mukuganiza kuti mukuwotcha mafuta. Ndiponsotu, ngati mutachidule kapena kuchepetsa mphamvu chifukwa cha mphamvu zochepa, ndi mafuta angati omwe mukuyaka? Chinthuchi ndi chakuti, mungafunikire kuyesa musanayambe kupeza zomwe zimagwira ntchito ndi zomwe siziri.
Ngati mudya musanayambe kugwira ntchito, onetsetsani kuti mumapatsa thupi lanu nthawi kuti imire. Kukula kwakukulu, nthawi yochuluka yomwe mukufuna. Koma, ngati mumasankha chotupitsa (100-200 makilogalamu) ndikumangiriza ndi carb fare, mungathe kuchita masewera pafupifupi 30-60 mphindi.
Zotsatira Zopangira Zowonongeka :
- Banana kapena mtundu uliwonse wa zipatso
- Yogurt Yachigiriki ndi Zipatso
- Oatmeal
- Galama lamagetsi kapena gel
- Zipatso smoothie
- Zotsatira za masewera
- Apulo ndi tchizi
Ngati simungathe kudya chilichonse kumayambiriro, yesetsani kumwa sipulo la madzi a lalanje kapena mwinamwake kuyamwa pang'ono pa barreti ya granola. Ngakhale mphamvu zochepa chabe zingapangitse kusiyana kwanu.
Zotsatira:
Kirwan J, O'Gorman D, Evans W. Chakudya chochepa cha mimba asanayambe kuchita masewera olimbitsa thupi chingapangitse patsogolo ntchito. 1998. J Appl Physiol 84: 53-59.
Schoenfeld, Brad MS, CSCS. "Kodi Cardio Yatha Posachedwa Kukula Kowonjezera Kuwonongeka kwa Mafuta?" Mphamvu ndi Ulilimbowo Journal 33.1 (2011): 23-25.