Mmene Mungathetse Mafuta Osokonezeka
Maphunziro olimbikitsa ali ndi zinthu zazikulu zowonjezera - mphamvu yowonjezera, minofu ndi thupi, mawonekedwe abwino ndi fupa la pfupa komanso ntchito zowonjezereka m'magulu onse a anthu. Koma tiyeni tikhale oona mtima, tonsefe timafunikanso maphunziro a aerobic kapena cardio . Lili ndi mapulogalamu ake ofunikira omwe amathandiza kuphatikizapo thupi labwino, mitsempha yotsekeka, kuwonjezeka kwa mtima ndi mapapo kumapangidwe ndi kuthamanga kwa magazi kutchula zopindulitsa pang'ono.
Kukwezera zitsulo kungatilowetse mosavuta m'deralo lochita masewera olimbitsa thupi pamwamba pa magawo 75 peresenti zoyesayesa zomwe zimayenera kuti zithetsedwe (onani Gawo 1), koma ndizing'onozing'ono zokha. Izi sizowonjezereka, khama lokhazikika ndipo siziwotcha mphamvu zambiri ngati kuthamanga pazitsulo, mapiritsi kapena mzere pamtunda wolimbitsa thupi. Mwachitsanzo, apa pali kuchuluka kwa mphamvu yogwiritsira ntchito mphamvu ya zolemera ndi cardio kwa ora limodzi la zochitika zochokera ku webusaiti ya NAT Nutritional Analysis website. Izi zimakhazikitsidwa pa munthu wa mapaundi 150 (oposa 70 kilograms).
- Kuthamanga pamtunda wa mamita asanu (5 min / km) - kuwotcha mafuta okwana 852 (kilocalories)
- Kupukuta kwalemera, zolemera, zopanda pake kapena makina - kutentha makilogalamu 409 (kilocalories)
Nambala zonse zimatuluka mozungulira mofanana ndi wina aliyense wotchuka wotenga mphamvu. Kugwiritsa ntchito aerobics nthawi zonse kumagwiritsa ntchito mphamvu zambiri kuposa kuphunzitsa kulemera kwa kufanana kwake.
Mutha kuona kuchokera pazifukwa zomwe zochitika za cardio ndizofunikira kuti zitha kutayika.
Kodi Ndiyenera Kulimbitsa Thupi Lisanadze Chakudya Chofufumitsa?
Yankho ndilo 'sikuti', chifukwa ngakhale mutayaka mafuta ochulukirapo m'mimba yopanda kanthu, pamapeto pake izi zingakhale zosiyana pang'ono chifukwa cha mphamvu zanu zopanda mphamvu ndi zowonjezera ndi kuchepetsa mphamvu zamagetsi, pafupipafupi maola 24 .
Chofunika kwambiri ndi mphamvu yanu yowonjezera ndi kuyigwiritsa ntchito, ndiko, kuchuluka kwa momwe mumadyera komanso momwe mumagwiritsira ntchito komanso kusuntha.
Njira Yabwino Kwambiri Yoperekera Zakudya
Pano pali chidule cha zomwe tapeza pano.
Kuwonjezera minofu ndi kuphunzitsa kulemera. Minofu yowonjezera imathandiza kuwotcha mphamvu yochulukirapo, ngakhale ngati pang'ono chabe. Izi zimatchedwa kuti kupuma kwa thupi kwa minofu kapena RMR. Minofu yambiri imatenthetsanso mafuta ochulukirapo panthawi yogwira ntchito, mphamvu yogwiritsira ntchito mphamvu yamagetsi ngati mukufuna, kapena AMR, kotero kukhala ndi minofu yambiri kumatentha kwambiri mphamvu ndi mafuta.
Kwezani zolemera zazikulu. Zochita zolimbitsa thupi ziyenera kukhala zamphamvu, ndi chiwerengero cha kubwereza kosungidwa mpaka kumapeto kwa pakati pa 8 ndi 12 RM. Kuti ndikukumbutseni, RM imakhala yowonjezera kubwereza, zomwe zimatanthauza kulemera kwambili komwe mungathe kukweza kuti chiwerengerochi chifike patsogolo. Zaka 8-12 ndizomwe zimapereka mphamvu ndi kukula kwakukulu kwa minofu.
Ngati mupita pamwamba kuposa izi, lankhulani mobwerezabwereza 15 mpaka 20 kuika, kapena zambiri, mukulowa kumene mungakhale bwino kuchita cardio chifukwa cha kubwerera kwanu, kutentha kwa mphamvu, kuyendayenda bwino, kuthamanga, kuthamanga kapena kuthamanga. Pa chiwerengerocho chobwerezabwereza simungapangitse minofu yambiri, kotero kuphunzitsidwa kwapamwamba kwambiri ndi zolemerera kuli ndi mtengo wapatali pokhapokha ngati mutachita zambiri.
Chitani masewera olimbitsa thupi. Poganizira momwe mungagwiritsire ntchito mphamvu yochuluka mu ola la mtundu uliwonse wa masewero olimbitsa thupi, zolemera kapena cardio, muyenera kuchita ntchito yowonjezera kapena ya cardio kuti muwotche mafuta.
Yesani kutsika kwambiri kwa cardio. Kuchita masewera olimbitsa thupi, ngakhale ngati kanthawi kochepa chabe, kungapangitse kuti thupi likhale lokhazikika komanso kuti mafutawo alowe mu nthawi yopuma. Chitani mwamphamvu kwambiri, koma musapitirire, chifukwa kuyaka mafuta ndi ntchito ya nthawi yaitali ndipo simukufuna kuti muthe kutentha. Pulogalamu yochita masewera olimbitsa thupi monga zolimba zolimbitsa gulu zingagwirizane ndi zofunikirazi. Mu gulu loyendayenda mumagulu, mukhoza kuthamangira kufika pamwamba mwakuya ndikuzengereza pamene mukufunikira.
Zolemera ndi Cardio Madera Ophunzira Mapulogalamu
Kuphatikiza zolemera ndi cardio mu gawo lozungulira nthawi ndi njira yabwino kwambiri yoyaka mafuta. Madera olemera amachokera pa lingaliro la kusakaniza zolemera ndi zochepa kwambiri zolemera ndi cardio m'dera. Lingaliro limeneli si latsopano, koma zomwe ndapanga zimagwiritsa ntchito zipangizo zoyamba ndipo n'zosavuta kutsatira.
Mutu wabwino ndi Belly Fat Blues.
---> Onaninso Gawo 1.
Zolemba
Owen O. Kupatula zofunikira zamagetsi za amuna ndi akazi. Mayo Clin Proc 1988; 63: 503-510.
LaForgia J, Wafa RT, Gore CJ. Zotsatira za kuchita masewera olimbitsa thupi komanso nthawi yambiri pamasewera olimbitsa thupi. J. Masewera Sci. 2006 Dec; 24 (12): 1247-64.