Onetsetsani Kuti Simukugwira Ntchito Kwambiri Kulipira Kwambiri
Ochita masewero a Savvy nthawi zambiri amawonetsa malonda okhudzana ndi ntchito zovuta zomwe amalonjeza zotsatira zazikulu. Amawatsogolera kukadabwa kuti ndiyenera kulimbikira bwanji? Zilibe kanthu kuti cholinga chanu ndi kulemera kwa thupi, kukhala ndi thupi labwino kapena kuchita bwino pamasewera ena. Pali malo ofunikira kuti ntchito yosavuta, yolimbitsa thupi, komanso yolimbikira ikhale yovuta nthawi zonse.
Chifukwa Chosavuta Kugwira Ntchito Ndizofunika
Kuchita masewera olimbitsa thupi (zosavuta kugwira ntchito) kuwonjezera kuchuluka kwa mtima wanu koma osati kuti muzipuma kwambiri. Pa chiwerengero cha 1-10, ntchito yochepa yopambana ingakhale pakati pa 4-6. Kukula kwa mtima wanu pamtundu uwu kumakhala pakati pa 40-60 peresenti ya kuchuluka kwanu kwa mtima. Muyenera kumverera bwino kuti mupitirize ntchitoyi kwa nthawi yaitali.
Zina mwazochitika zanu za tsiku ndi tsiku zapakhomo ndi ntchito zapakhomo zingakhale zochepa kwambiri. Mwachitsanzo, ngati mutenga galu wanu kuyenda, pitani kukwera njinga yamoto ndi ana, kapena muziyendayenda kupita ku sitolo kuti mukadye chakudya, zinthu izi zikhoza kuonedwa ngati zochepa. Ngati cholinga chanu ndi cholemetsa, ntchito izi zidzakuthandizani kukhalabe olimba ndi kuwotcha makilogalamu owonjezera.
Phindu la kugwira ntchito mopepuka. Mtengo wa mtundu uwu wachithunzi-chofunika kwambiri ndikuti mukhoza kuchita zambiri.
Kugwira ntchito mochepa kumawongolera mbali zambiri m'magulu anu, kuchepetsa vuto lanu, kuwonjezera kuchuluka kwa ndalama zanu tsiku ndi tsiku ndikupereka zowonongeka kuchokera ku ntchito zovuta zomwe mwakonzekera sabata.
Kufunika kwa Ntchito Zodzichepetsa Zambiri
Kawirikawiri akatswiri amalimbikitsa kuchita maseŵera olimbitsa thupi kuti akhale ndi thanzi labwino komanso kulemera.
Koma kodi zimenezi zikutanthauza chiyani kwenikweni? Mphamvu zochepa zingakhale ntchito imodzi yokha ya munthu woyenera ndi chinachake chosiyana kwambiri ndi wina watsopano kuti azichita masewera olimbitsa thupi. Kodi mumadziwa bwanji kuti ntchito yanu imalowa m'gulu labwino?
Pamene mukuchita masewera olimbitsa thupi , muyenera kumverera ngati mukugwira ntchito koma osagwira ntchito mwakhama kuti muyambe kusiya maminiti otsatirawa. Mukupuma mozama koma osati kupuma. Pa kulingalira kwakukulu kokwanira kwa 1-10, muyenera kumverera ngati mukugwira ntchito pamtunda wa 6-7.
Choncho, pakufunika kuchita zinthu zochepa motani? American College of Sports Medicine amapereka ndondomeko ya kuchuluka kwa ntchito yolimbitsa thupi yofunikira yomwe ikufunika kukwaniritsa zolinga zenizeni.
- Kuti muwononge kuchepetsa thupi, kuchita masewera olimbitsa thupi mwachangu pakati pa 150 ndi 250 mphindi pa sabata.
- Kuti muwone kuchepa kwa kulemera kwa thupi, muyenera kuchita masewero olimbitsa thupi kwa mphindi zoposa 250 pa sabata.
- Ngati mukuphatikiza zakudya ndi zolimbitsa thupi kuti muchepetse thupi, yesetsani kuchita masewera olimbitsa thupi pakati pa 150 ndi 250 mphindi pa sabata.
- Pofuna kuteteza kulemera pokhapokha mutayika kulemera, khalani osachepera 250 mphindi pa sabata.
Phindu la ntchito yolimbitsa thupi. Phindu lochita zinthu zolimbitsa thupi ndilokuti limakupatsani kusunga nthawi yanu yamakono kwa nthawi yaitali.
Kuchita masewera olimbitsa thupi kumawathandiza kukhala ndi mtima woleza mtima, kumachepetsa nkhawa, kumapangitsa thanzi labwino komanso kulimbitsa thupi lanu. Chifukwa chakuti msinkhu wa masewera olimbitsa thupi umakhala wolekerera, umatha kuchita zambiri pa ntchitoyi sabata sabata popanda kuvulaza kapena kutentha.
Kugwira Ntchito Mwakhama kwa Kugonana ndi Kulemera kwa Thupi
Mafuta ogwira ntchito kwambiri oyaka ntchito ndi magawo omwe mungathe kukhala nawo kwa kanthaŵi kochepa chabe. Koma simungathe kugwira ntchito mwakhama tsiku lililonse. Chifukwa chogwira ntchito mwamphamvu kwambiri, thupi lanu lidzafuna kuti likhale labwino, patsiku lochita masewera olimbitsa thupi komanso m'masiku akutsatira.
Mukachita nawo masewera olimbitsa thupi mukupuma kwambiri ndipo pamapeto pake mukupuma. Simukumva kuti mungathe kusunga ntchitoyi kwa mphindi zingapo. Pomwe mukuganiza kuti mukuchita bwino, mumamva ngati mukugwira ntchito pamtunda wa 8-9.
Chifukwa chakuti masewera olimbitsa thupi amatha kusungidwa kwa kanthawi kochepa chabe, nthawi zambiri amawongolera machitidwe osiyana-siyana. Maphunziro otchuka omwe amadziwikanso amatchedwa "high intensity interval training", kapena HIIT. Kukonzekera HIIT yopanga masewera olimbitsa thupi , mumaphatikizapo kuphulika kochita masewera olimbitsa thupi omwe amapitirira masekondi 30 mpaka mphindi zingapo ndikukhala ndifupikitsa kwa masekondi 30 kapena kuposa.
Phindu la kugwira ntchito mwakhama. Ngati mukuchita masewera olimbitsa thupi kuti muchepetse thupi, kuthamanga kwakukulu kumagwiritsa ntchito chinyengo. Akatswiri apeza kuti anthu omwe amagwira nawo ntchito pafupipafupi amapindula ndi kutaya mafuta ndi kutentha mafuta. Kuchita masewera olimbitsa thupi kumathandizanso kwambiri. Kuchita masewera olimbitsa thupi kumayaka mega calories mu nthawi yochepa kwambiri.
Koma pali zosokoneza kuchita masewera olimbitsa thupi. Ochita masewera olimbitsa thupi okha ayenera kutenga nawo mbali pa ntchito ya HIIT. Zokhumudwitsa izi zimakupangitsani kukhala pachiopsezo chachikulu chovulazidwa ndi kupwetekedwa mtima. Kugwira ntchito mwakhama kumafunikiranso kuchepetsa kuchepetsa nthawi m'masiku otsatirawa. Apa ndipamene masewera olimbitsa thupi amayamba.
Gwiritsani Ntchito Zosavuta, Zosasintha ndi Zovuta
Ngati muli okhutira mokwanira kuti muzitha kuchita masewero olimbitsa thupi, pangani ndondomeko 1-2 yogwira ntchito mwanyengo. Ntchito zochepazi zidzakuthandizani kutentha makilogalamu opitirira nthawi. Mudzakhalanso ndi minofu kuti muwonjezere mphamvu yanu yamagetsi mkati mwa magawowa.
Koma muyenera kuonetsetsa kuti sakugwira ntchito molimba kwambiri. Choncho patapita masiku ovuta kugwira ntchito, mupatseni thupi lanu pokhapokha mutayamba kuchita masewera olimbitsa thupi. Kuwonjezereka kwachulukidwe m'masiku ophwekawa kudzakuthandizani minofu yanu kupweteka mwamsanga ndipo mutha kuwonjezera calorie yanu kutentha tsikulo popanda kutaya thupi lanu mochuluka ndi kuopseza kutentha kapena kuvulala.
Lembani sabata lanu lonse lochita masewera olimbitsa thupi ndi masewera olimbitsa thupi. Dzisokonezeni nokha mwa kupanga maphunzirowa nthawi yaitali. Kuwotchedwa kwa koriori komwe kumapindula ndi ntchitozi zolimbitsa thupi kumachokera ku nthawi yonse ya gawoli, osati kuchokera ku mphamvu.
Pomaliza, kumbukirani kuti ngati mutayesetsa kulemera, muyenera kuwonanso zakudya zanu. Onetsetsani kuti mukudyera mapuloteni owonda, zakudya zowonjezereka, zipatso, ndiwo zamasamba ndi mafuta abwino kuti muzitha kugwira ntchito. Mankhwala owerengera, yesani mwambo wanu wa masewera olimbitsa thupi ndi kulembetsa deta mu magazini yolemetsa kuti muwone momwe mukuyendera.
Zotsatira:
Stephen H. Boutcher. "Kuchita Zochita Zolimbitsa Thupi ndi Kuwonongeka kwa Mafuta." Journal of Obesity October 2010.
Carey, DG. "Kutsimikizira Kusiyanasiyana mu Malo Oti" Fat Burning "Zone ndi Malo Aerobic: Zopindulitsa Kwa Maphunziro." Journal of Strength & Conditioning Research : October 2009.
Donnelly JE, Blair SN, Jakicic JM, Manore MM, Rankin JW, Smith BK; Maphunziro a Zamankhwala a American College. "Kalasi ya American College of Medicine Position Stand. Ntchito Yoyenera Yogwirira Ntchito Njira Zothandizira Kulemera Kwambiri ndi Kupewa Kunenepa Kupezanso Akuluakulu, July 2009.
Eric Doucet, Neil King, James A. Levine, ndi Robert Ross. " Kuwonjezera pa Kuchita Zochita ndi Kulemera Kwambiri ." Journal of Obesity October 2011.
EG Trapp, DJ Chisholm, J Freund ndi SH Boutcher. "Zotsatira za Maphunziro Ovuta Kwambiri Ochita Zochita Zolimbitsa Thupi la Kuwonongeka kwa Mafuta ndi Kusala Mitsempha ya Atsikana Aang'ono." International Journal of Obesity April 2008.