Chifukwa chiyani toning ndi nthano
Anthu ambiri amaganiza kuti kutulutsa thupi lanu kumatanthawuza kutanthauzira kwambiri ndi minofu yambiri pochita zizindikiro zambiri ndi kulemera kwake . Chimene simungadziwe ndi chakuti lingaliro ili lothana ndi minofu ndi nthano.
Kodi Kutanthauza Chiyani Kunena Zoonadi?
Mawu amvekedwe amamveketsa bwino mkhalidwe wa minofu yanu. Pamene mupumula, minofu yanu imakhala yopanda tsankho nthawi zonse kuti mukhale okonzeka kuchitapo kanthu.
Mkokomo wa minofu yanu ndi yosasamala, kotero simungathe kusintha mwa kukweza zolemera mwanjira inayake.
Kwa zaka zambiri, anthu atenga mawuwo ndikuwamasulira kuti amatanthawuza kuti ndife otani komanso momwe maonekedwe athu amaonekera. Ndilo liwu lokha lachikhalidwe. Akazi amapita ku masewera olimbitsa thupi kuti amve pamene amuna amapita ku masewera olimbitsa thupi kuti akweze zolemera ndi kumanga minofu. Chowonadi chiri, iwo ali chimodzimodzi chinthu chomwecho. Kukhala wokhuthala ndi kumanga minofu kumafuna kunyamula zolemera. Kusiyanitsa kuli mu kuchuluka kwa momwe mukukweza.
Mitundu Imakhala ndi Malire
Pamene mutha kukweza zolemera kuti musinthe thupi lanu, ndinu ochepa pa zomwe mungasinthe pa minofu yanu. Mwachidule, izi ndi zomwe minofu yanu ingakhoze kuchita:
- Khalani wamkulu komanso / kapena amphamvu
- Lowani ndi / kapena kufooka
Simungathe kupanga minofu yaitali popanda opaleshoni ndipo simungathe kuimika mu mawonekedwe kapena mawonekedwe. Ngati cholinga chanu ndikuwona minofu yanu, cholinga chanu si toning, kwenikweni kutaya mafuta.
Ndipo, kaya ndinu mwamuna kapena mkazi, mukufuna kuti mukhale ochepa kapena ochepa, mutha kuchita zofanana ndi zomwe mumaphunzitsa . Kusiyanitsa kuli mu zolemerera, kubwezeretsa, ndikukhazikitsa zomwe mungachite, komanso kuchuluka kwa makilogalamu omwe mumatenga (kwambiri ngati mukukumanga minofu, osachepera ngati mukuyesera kutaya mafuta).
Mwinamwake mumadabwa chifukwa chake zimakhala zovuta ngati mumakhulupirira kuti mukulankhula kapena ayi. Vuto ndi lingaliro la kutulutsa ndilo kuti kumatsogolera ku nthano ina yamakani yotchedwa malo ophunzitsidwa.
Chiphunzitso cha malo: Chowona Chinanso
Nthano ya kutulutsa nthawi zambiri imatanganidwa ndi nthano ya maphunziro. Wina anganene kuti, "Ndikufuna kumbuyo mikono, choncho ndikuchita masewera olimbitsa thupi ." Mukhoza, ndipo muyenera, mumagwiritsa ntchito minofu yanu, koma izi sizikuchotsani mafuta pafupi ndi ma triceps anu, zomwe zimakulepheretsani kuwona minofuyo. Ngati mumachepetsa makilogalamu anu, kwezani zitsulo, ndi kuchita cardio, mukhoza kutaya mafuta . Kodi mungatayike pazinthu zanu zokhazokha? Zedi mungathe, koma thupi lanu likhoza kusankha kuti, kapena ngati, mafuta a dera lomwelo adzapita.
Chifukwa Chotsitsa Zinthu Zolemera
Ngati mukutsimikiza kuti kutayika kulibe komanso kuti simungathe kuona sitima, mwina mukudabwa kuti n'chifukwa chiyani muyenera kudetsa nkhawa kulemera. Ngati phokoso la bicep silikupangitsani biceps kuti liwonekere, bwanji? Apa ndi pamene kusintha kwa zofunikira kumachitika. M'malo momangoganizira mbali zina za thupi, monga ziganizo zowonjezera, muyenera kuganizira thupi lanu lonse, kuzigwira ntchito ndi cardio ndi zolemera.
Ubwino Wophunzitsa Mphamvu
Pofuna kusintha izi mozama pogwiritsa ntchito mbali zina kuti muzigwiritsa ntchito thupi lanu lonse, zimathandiza kumvetsetsa zomwe mphamvu ikukuthandizani :
- Nyumba yomangirira, yomwe imawotcha mafuta. Inu mumanga minofu, yomwe imathandiza ndi kutayika kwa mafuta mu nthawi yayitali. Pounds la minofu ikhoza kuyaka pafupifupi makilogalamu 20-30 pa tsiku. Paundi ya mafuta amawotcha pafupifupi 5 calories pa tsiku. Minofu yambiri yomwe mumakhala nayo, mafuta owonjezera omwe mumayaka tsiku lonse.
- Minofu yolimba. Mudzalimbitsa minofu ndi matenda omwe amakuthandizani kuti muzichita bwino, kaya mumagwira ntchito tsiku ndi tsiku kapena ntchito zakuthupi , ndi kuchepetsa chiopsezo chanu chovulaza.
- Sungani minofu misala. Mudzasunga minofu mukamakula. Ife mwachibadwa timataya minofu patapita nthawi, pokhapokha titakweza zolemera .
- Mafupa amphamvu. Pamene mukukalamba, izi ndizofunika kwambiri ngati mafupa amalephera.
- Phindu lalikulu. Mudzasintha kusintha kwanu, kukhazikika ndi kulingalira.
- Lonjezani kudzidalira. Mudzamva bwino pa inu nokha.
Kupeza Kutanthauzira Kwambiri
Pambuyo pa zomwe mwawerenga apa, mwina mukudabwa chomwe mungachite kuti mutenge tanthauzo lenileni m'thupi lanu. Yankho lake ndi losavuta: Kutaya mafuta a thupi. Kutaya mafuta a thupi kumakhala ndi zinthu zitatu zofunika:
- Kuchita masewera olimbitsa thupi nthawi zonse
- Maphunziro amphamvu othandizira magulu anu onse amtundu
- Zakudya zathanzi, zotsika kwambiri
Dziyesetse Wekha ndi Zolemera Zolemera
Kaya cholinga chanu ndi chiani, musachite mantha ndi katundu wolemera . Zimatengera khama kwambiri kuti amuna ndi akazi athe kupeza zovuta, ngakhale amayi alibe testosterone yokwanira kuti atenge minofu yayikulu.