Kuyenda ndi ntchito yopambana mafuta. Ngakhale kuchita masewera olimbitsa thupi kumatha kutentha kwambiri, kuyenda kwadutsa kwa mphindi 45 kumapangitsa thupi kulowa mu mafuta osungirako mafuta ndikuwotcha mafuta otsala. Oyenda amatha kuchita bwino ntchitoyi kuti amagwiritsa ntchito mafuta ambiri monga mafuta.
Malo Owotchedwa Fat
Malo okwera mafuta amafikira pamene mumachita masewera olimbitsa thupi mwakuya komwe mtima wanu uli ndi 60 mpaka 70 peresenti ya kuchuluka kwanu kwa mtima .
Mu gawoli la masewero olimbitsa thupi, 85 peresenti ya makilogalamu anu anatentha ndi mafuta, 5 peresenti ndi mapuloteni ndipo 10 peresenti ndi chakudya.
Kuthamanga kwa mtima kumapangidwe kotereku kumasiyanasiyana ndi msinkhu wanu. Mungagwiritse ntchito tchati cha m'mitima ya msinkhu ndi zaka kuti mupeze nambala yolondola. Mukhoza kutenga mapulaneti anu mukamachita masewera kuti muwone kuyima kwa mtima wanu. Palinso mapulogalamu othamanga mtima a foni yanu ndi oyang'anitsitsa zamagetsi omwe amamangidwa m'magulu ambiri olimbitsa thupi ndi mawotchi.
Mafuta oyaka mafuta angathe kupindula ndi kuyenda mofulumira. M'dera lamtundu uwu, mudzakhala mukupuma kwambiri, kumverera kuwonjezeka, ndipo mwinamwake kutuluka thukuta, koma mukuthabe kukambirana. Ngati mutapeza chiwerengero cha mtima wanu chiri pansi pa 60 peresenti ya yanu yapamwamba, gwiritsani ntchito malangizo awa a momwe mungayendere mofulumira .
Kodi Kuthamanga Kwambiri kwa Mafuta Kumatalika Motani?
Mukufunikira kuyenda maola 45 mu malo okwera mafuta kuti thupi liwotchedwe mafuta otsala.
Kuyenda maminiti owonjezereka kudzawotcha mafuta ochuluka.
Ntchito Yoyendayenda Yoyaka Moto
- Yambani ndi kuyenda kotentha kwa mphindi 10 pafupipafupi. Izi zimawotcha shuga wosungidwa m'magazi ndi mphamvu ya glycogen mu minofu.
- Sankhani kayendetsedwe kokhala ndi mafuta omwe ali ndi chiwopsezo cha mtima cha 60 mpaka 70 peresenti ya yanu yonse.
- Pitirizani kuyenda mu malo okwera mafuta chifukwa cha mphindi 30 mpaka 50 kapena kuposa.
- Kutsirizitsa ndi mphindi zisanu kapena 10 pafupipafupi mofulumira.
- Ntchito Yoyendayenda Yowotcha Moto : Onani zowonjezereka zamakono ndi njira zothandiza kuyendetsa mafuta.
Nthawi Yomwe Tingachite Kuyenda kwa Mafuta
Ngati mumakonda kuyenda maola asanu kapena kuposerapo pa sabata, mudzapeza kuchuluka kwa masewero olimbitsa thupi omwe akuthandizira kuchepetsa ngozi. Malo okwera mafuta akukwera ndi malo oyendetsa masewera olimbitsa thupi. Mutha kuchita maulendo oyaka mafuta tsiku ndi tsiku kapena kusinthana ndi masiku opuma.
Ngati mukufuna kutaya mafuta a thupi , muyenera kumawotcha mafuta ambiri masiku amulungu. Oyendayenda omwe amaphunzitsira ulendo wautali monga hafu ya marathon kapena marathon amayenera kuyenda pamtunda womwe uli m'dera lamoto chifukwa cha tsiku lawo lakutali lophunzitsidwa sabata iliyonse.
Kodi Kuyenda Bwino Kwambiri Kutentha kwa Mafuta Kuposa Kuchita Zovuta Kwambiri?
Kuchita masewera olimbitsa thupi sikuwotcha mafuta ochulukirapo chifukwa cha mphamvu monga masewero olimbitsa thupi, koma ma calories okwana omwe amawotchera kuntchito iliyonse ingathandize anthu ofuna kulemera. Kuyenda ndizochita masewera olimbitsa mtima omwe anthu ambiri odwala amatha kuchita popanda zipangizo kapena maphunziro apadera, koma sizinthu zokhazokha.
Kuchita masewera olimbitsa thupi kwa mafuta oyaka ndi omwe mumasangalala nawo ndikuchita tsiku ndi tsiku.
Ntchito zina zolimbitsa thupi zimaphatikizapo njinga yomwe ikukwera pamtunda, kuthamanga kwa madzi, kuthamanga kosavuta, kuphunzitsira opaleshoni , kuvina mpira, kulima, ndi kuwirikiza tennis. Mukhoza kusakaniza zochitika zanu zolimbitsa thupi ndikusangalala ndi zotsatirazi. Mukhoza kutsutsana ndi thupi lanu m'njira zatsopano ndi kuchepetsa kukula kwa minofu mwa kuchita zosiyana zosiyanasiyana za thupi.
Zida za Kutentha kwa Fat
- Owona Mapazi a Mtima : Kuti mutsimikizire kuti mukuchita zinthu mopitirira malire, ndi kwanzeru kutenga mpweya wanu ngati cheke. Mukhoza kutenga mapulogalamu anu ndi kugwiritsa ntchito ulonda uliwonse womwe umawonetsa masekondi kuti muwerenge mapulaneti anu, koma kuthamanga kwa mtima kumapereka kuwerenga molondola.
- Zovala Zoyenda : Kuti muyende bwino mwamsanga ndi kuchepetsa chiopsezo chovulaza, khalani okonzekera nsapato zoyenda bwino pamsitolo waukulu wa nsapato m'deralo.
- Mmene Mungayendere Mofulumira : Phunzirani momwe mungagwiritsire ntchito mkono wopondereza ndi phazi kuti muziyenda mofulumira ndikukweza mtima wanu.
Mawu Ochokera
Gawo loyamba la mafuta oyaka ndilokusunthira. Gwiritsani ntchito pulogalamu yofulumira yoyamba kuyenda kuti muzitha kuyenda nthawi, njira, ndi liwiro ngati simunayende mofulumira kwa mphindi 30 kapena kuposerapo. Kuyamba kosavuta poyamba ndikugwiritsira ntchito zofunikira kumakufikitsani ku cholinga chanu.
> Chitsime:
> Carey DG. "Kutsimikizira kusiyana pakati pa malo otentha" mafuta "ndi malo aerobic: zotsatira za maphunziro." J Strength Cond Res. 2009 Oct; 23 (7): 2090-5.