Chowonadi chosavuta pokwaniritsa zolinga zanu
Kaya mukufuna kutaya thupi, pindani minofu kapena muwonjezere kupirira kwanu, ndikofunika kuti muzichita zolimbitsa thupi kuti mugwirizane ndi zolinga zanu. Izi zikuwoneka zoonekeratu, koma pafupifupi aliyense amene ayamba kugwira ntchito pomalizira pake amapeza changu chawo chochepa ngati zolinga zawo zikupita patsogolo. Njira imodzi yopeŵera kuchita masewero olimbitsa thupi ndiyo kutsimikiza kuti zolinga zanu ndi zenizeni komanso kuti muli ndi ndondomeko yofikira.
Zolinga Zowonongeka
Kulephera kusunga zolinga zanu mobwerezabwereza kumatanthauza kuti cholinga chanu sichingatheke kapena kuti simunatsimikizire chochita kuti mukwaniritse. Zimathandiza kukhala ndi lingaliro lomveka la zomwe mukufuna komanso zofunikira pa zomwe zimaphatikizapo kuzipeza.
Kutaya Mafuta
Kutaya mafuta ndi cholinga chofala masiku ano ndipo, mophweka, kumaphatikizapo kuyaka zakudya zambiri kuposa momwe mukudya. Ngati mutentha makilogalamu 500 patsiku, mutayika pafupifupi paundi pa sabata. Simungasankhe komwe mumataya mafuta - Maphunziro a malo samagwira ntchito chifukwa thupi lanu limatulutsa mphamvu ku thupi lonse mukamachita masewero, osati kumalo omwe mukuchita.
Kupeza Misa
Ngakhale kutaya thupi ndilo cholinga chodziwika, pali anthu ochuluka omwe amavutika kusunga kulemera kwake . Pachifukwa ichi, cholinga chanu chikhoza kupeza minofu yomwe, kukhulupilira kapena ayi, ingakhale yovuta komanso yolemetsa . Kupeza minofu, ngati kutaya thupi, kumafuna kusamala mwakuya kwanu ndi zakudya zanu ndi kuganizira kudya zakudya zambiri kuposa momwe mukuyaka ndi kukweza zolemera zolemera.
Ngati mutakweza zolemera, mukhoza kumanga minofu koma ngati mukufuna kuvala kukula kwakukulu, kumafuna ntchito yaikulu, zopatsa mphamvu komanso kudzipereka.
Kupanga Mafilimu
Kuphunzitsidwa kwa mpikisano kapena masewera kawirikawiri kumafuna njira yosiyana kusiyana ndi ngati cholinga chanu chinali kuchepa thupi kapena kupweteka kwa minofu. Cholinga chanu chachikulu chiyenera kukhala chiri chonse chomwe mukuchiphunzitsa.
Ngati mukufuna kuthamanga marathon, zambiri mwa maphunziro anu zidzaphatikizapo kuthamanga. Ngati mukufuna kukhala bwino pa basketball, maphunziro anu adzalimbikira kutsogolo kwakukulu, kutsogolo kwapadera komanso, kusewera mpira. Zirizonse zomwe mukuphunzitsira, nthawi zambiri mumakonda kuphatikizapo kuphunzitsa. Mwachitsanzo, mukhoza kunyamula zolemera kuti thupi lanu likhale lolimba kuti liziyenda kapena kuyendetsa sitima ndi ntchito zina kugwiritsa ntchito thupi lanu mwanjira ina ndikupewa kuvulala.
Thanzi
Kukhala wathanzi ndi cholinga chophweka chofikira popeza pali zinthu zambiri zomwe mungachite bwino kuti wachiwirichi akhale wathanzi. Imwani madzi, idyani zipatso, muyendeko, ndi zina zotero. Ngakhale mphindi zochepa zolimbitsa thupi zili ndi ubwino wambiri wathanzi , ena mumakumana nawo mwamsanga komanso ena omwe angabwere nthawi. Dziwani zambiri za kukhala wathanzi .
- Sungani BMR yanu .
- Dziwani kuchuluka kwa makilogalamu omwe mumawotcha tsiku lililonse.
- Onjezerani # 1 ndi # 2 kuti mutenge makilogalamu anu onse, mwachitsanzo, makilogalamu angati omwe mumasowa tsiku lililonse kuti mukhale ndi kulemera kwanu.
- Pewani kuchuluka kwa ndalamazo ndi makilogalamu pafupifupi 250 mpaka 500, koma pewani kupita m'munsi mwa makilomita pafupifupi 1200 (malinga ndi kutalika kwanu) kotero kuti musathe kuthetsa njala yanu.
- Lembani kuchuluka kwa makilogalamu omwe mumadya ndi angati mumayaka tsiku lililonse. Ngati chiwerengero chimenecho ndi chapamwamba kuposa makilogalamu anu onse, mukudziwa kuti muyenera kuchepetsa makilogalamu omwe mukudya komanso / kapena kuwonjezera masewero anu kuti mukhale ndi vuto la calorie.
Choonadi Chosavuta
Kuti muwononge mapaundi, muyenera kutentha makilogalamu pafupifupi 3500. Ngati muwotcha makilogalamu 500 ndi masewero olimbitsa thupi komanso zakudya tsiku lililonse, mutaya pulogalamu pafupifupi masiku asanu ndi awiri.
Ngati mukudya makilogalamu ochulukirapo kuposa momwe mukuyatsa, mukufunika kuchita zambiri, musadye pang'ono kapena kuphatikizapo awiriwa.
Chitsanzo:
Ngati BMR ili ndi maola 1500 ndipo ndikuwotcha makilogalamu 500 pamene ndikugwiritsa ntchito, ndikusowa ma calories 2000 kuti ndikhalebe wolemera. Kuti ndiwononge mapaundi pa sabata, ndiyenera kudya makilogalamu pafupifupi 15 patsiku ndikuwotcha makilogalamu 500 tsiku ndi cardio ndi kuphunzitsa kulemera.
Malangizo Ofulumira:
- Kudya chakudya choyenera kumatanthauza kupeza zakudya zonse zomwe mukusowa kuti mukhale bwino tsiku lonse ndipo muli ndi mafuta okwanira pa ntchito yanu.
- Kuyang'anira zomwe mumadya kudzakuthandizani kupeŵa kusakaniza mopanda nzeru komanso kudya pamene simudali ndi njala
- Khalani hydrated. Nthaŵi zina nthawi zina zimadzipangitsa kukhala ndi njala.
- Ntchito yopangira masewera olimbitsa thupi imaphatikizapo kuphunzitsidwa mphamvu , kuchita masewera olimbitsa mtima komanso kuchita masewera olimbitsa thupi.
- Ngati muli ndi njala tsiku lonse, mwina simudya zokwanira kapena chakudya chanu sichikukhutitsani. Kusakaniza carbs, mapuloteni ndi mafuta kudzakuthandizani kuti mukhale okhutira kwa nthawi yaitali.
1. Pangani mgwirizano ndi dokotala kuti muyambe kuchita bwino.
2. Yambani Kuchita .
3. Kumbukirani kuti:
- Dzipatseni masiku ochulukirapo kuti musatenthe.
- Sambani tsiku lililonse. Musatsutsane ... ingochita izo.
- Khalani achangu. Musakhale pa kompyuta yanu tsiku lonse mu liwu la processing coma. Imani ndikuyenda mozungulira mphindi 30 iliyonse.
- Gwiritsani wophunzira wanu ngati mulibe chitsimikizo chomwe mukuchita kapena ngati muli ndi vuto / vuto lalikulu.
- Imwani madzi tsiku lonse. Musatsutsane ... ingochita izo.
- Idyani zipatso ndi ndiwo zamasamba. Idyani nthawi zambiri. Awasangalatse. Musatsutsane ... ingochita izo.
- Dzipindulitseni ntchito yomwe mwachita bwino ndi zovala zatsopano, misala kapena usiku kunja kwa tawuni.
- Khalani odzikuza nokha chifukwa chokhala ndi thanzi labwino.