Ngati mukufuna kutaya mafuta a m'mimba, simuli nokha. Kwa ambiri a ife, kuchotsa mafuta owonjezerawo ndi chinthu chomwe takhala tikugwiritsira ntchito, mwinamwake kwa zaka zambiri, koma kuti tipeze kuti sizingakhale zophweka ngati kuchita zinazake zapadera kapena cardio.
Pali mitundu yosiyanasiyana ya mafuta omwe timakhala nawo: mafuta a visceral ndi mafuta ochepa. Mafuta a mazira amatha kuzungulira ziwalo ndipo ali pansi pamimba m'mimba, koma ndi mafuta omwe tingathe kutsitsa ambiri omwe timakhala nawo.
Izi ndi mafuta omwe amapezeka pamimba m'chiuno ndipo nthawi zina amafanana ndi "mantha".
Mwinamwake mwamva kuti abs imapangidwa ku khitchini ndipo, kwina, ndizoona. Komabe, kuchita masewera olimbitsa thupi ndikofunika kwambiri kwa chizolowezi chilichonse cha mimba ndipo pali zinthu zitatu zomwe mungayambe kuchita pakalipano zomwe zingakuthandizeni kuti mukhale ndi mafuta oyipa:
Maphunziro apamwamba kwambiri (HIIT) , kayendedwe kathunthu kamodzi , ndi kuphunzitsa mphamvu zowongoka.
Kuphatikizira zonse zitatuzi pulogalamu yanu yochita masewera olimbitsa thupi zidzakupatsani mphotho yowonjezerapo pofika ku mafuta a m'mimba komanso ntchito yopita pansi ili ndi zigawo zitatu.
Nazi zomwe muyenera kudziwa musanayambe.
YAM'MBUYO YOTSATIRA MITU YA NKHANI
Kuchita ntchito, mwakutanthauzira, kumapangidwira kuthamanga kwa mtima wanu , kukuthamangitsani kumalo anu otonthoza kumene thupi lanu liyenera kugwira ntchito molimbika kuti lipeze oxygen ku minofu.
Pogwira ntchito mwakhama kwa nthawi yayitali mumagwedeza thupi lanu ndikugwiritsani ntchito mphamvu kuti mupeze mafuta a thupi.
Osati kokha, mumagwiritsa ntchito mphamvu zowonjezereka mutatha kugwira ntchito mwakhama kuti mubweretsere thupi lanu kudziko lomwe lidalipo kale.
Zonsezi zimatanthawuza zambiri zowonjezera kalori koma, ngakhale bwino, maphunziro a HIIT akuwoneka kuti akuwombera mafuta a m'mimba makamaka.
Phunziro limodzi, lofalitsidwa mu Kinesiology , akatswiri anayerekezera gulu limodzi la amai omwe adatsatira machitidwe a HIIT protocol kwa masabata 12 kwa amayi omwe anachita mofulumira kwambiri cardio.
Gulu la HIIT linawona kuchepa kwakukulu kwa mafuta ochepa m'mimba mwa mapeto a phunzirolo.
Ndi maphunziro a HIIT mukufuna kutsimikiza kuti, choyamba, mumangophunzitsa mtundu umenewu kangapo pa sabata. Zochuluka zingathe kubwerera m'mbuyo, zimayambitsa kupsa mtima, kuponderezana , kapena kuvulaza .
Chachiwiri, muyenera kukhala ndi zochitika zolimbitsa thupi musanayese HIIT. Ngati simunayesetse kuphunzitsira nthawi, yambani ndi pulogalamu yoyamba ndipo pang'onopang'ono muziyenda njira yopita patsogolo.
Thupi lonse la thupi limapangira mafuta a belly
Zochita zachizolowezi zamaphunziro monga mphamvu za squats ndi biceps curls ndizofunikira mwa njira yawo, koma ngati mukufunadi kuwotcha mafuta ochulukirapo ndi mafuta omwe amapezeka pamimba, chigwirizano chimakhala choyenera.
Zochita zambiri zimaphatikizapo kugwira ntchito yoposa gulu limodzi la minofu panthawi yomweyo. Mwachitsanzo, squat yomwe imakhala ndi makina opitilira kumutu imaphatikizapo minofu yambiri kuposa iliyonse yomwe imayenda yokha. Sikuti izi zimatentha kambirimbiri chifukwa mumagwiritsa ntchito magulu ambiri a minofu, imatulutsa mtima wanu, womwe umatenthetsanso makilogalamu ambiri.
Mitundu ya minofu yomwe mumaphatikizapo, mtima wanu uyenera kugwira ntchito yopopera magazi ndi mpweya ku minofu. Ndiko kumene calori-yotentha imachitika.
Monga bonasi, zochitika zamagulu zimathandizanso kuti mukhale osamalitsa komanso ogwirizana komanso kusintha .
Kuphunzitsa Mphamvu kwa Mafuta a Belly
Chimake chimayendetsa ndizofunikira pakukweza mtima wa mtima ndi zopsereza zopsereza, koma machitidwe olimbitsa mphamvu ali ndi zotsatira zosiyana thupi. Ndi maphunziro onse a HIIT ndi machitidwe ophatikiza, mumayaka zowonjezera zowonjezera panthawi yopuma, ndipo, ndithudi, mutatha thupi lanu ngati thupi lanu limagwira ntchito pakutha.
Maphunziro olimbitsa thupi samatentha nthawi zambiri pamene mukuchita masewera olimbitsa thupi, koma kuwonjezera minofu yambiri imakhudza thupi.
Kukweza zitsulo sikungokuthandizani kuti mukhale ndi mphamvu mu minofu ndi mafupa anu, zikhoza kuwonjezera thupi lanu.
Minofu imakhala yogwira ntchito kwambiri kuposa mafuta, kotero pamene muli ndi zambiri, thupi lanu limatentha kwambiri.
Ndipo, ngakhale bwinoko, kukweza zolemera kungathandize kuchepetsa kulemera kwambiri pamimba pamene mukukula.
Pa kafukufuku wina wa Harvard School of Public Health, ofufuza adapeza kuti amuna abwino omwe amapanga zolemera zochepa zokwana makumi asanu ndi awiri amalephera kulemera pamimba pamimba kusiyana ndi amuna omwe anakhala ndi nthawi yofanana yochita cardio.
Ntchito Yanu Yowopsya Yanu
Inu tsopano muli ndi zipangizo zitatuzi mu bokosi lanu lazamasewero, ndipo ntchitoyi imaphatikizapo atatu onse kuti akupatseni ntchito yowonjezera kwambiri ya mimba. Chitani izi 2-3 pa sabata, penyani zakudya zanu, ndipo muli pa njira yoyenera.
Pulogalamuyi, pali maulendo atatu. Zonsezi zimaphatikizapo mndandanda wa mphindi 4 wa HIIT, mndandanda wa zochitika zomwe zimagwiritsa ntchito magulu angapo a minofu ndi magulu amphamvu omwe amatsindika magulu osiyanasiyana.
Malangizo ndi Kusamala
- Zosangalatsa: Tengani pafupi mphindi zisanu, ngati mungathe, kutenthetsa ndi kuyendetsa galimoto kapena kuyenda, malo okhudzapo, ndi zina zotero. Izi zidzakuthandizani kuti thupi lanu likhale lokonzekera komanso chiteteze thupi lanu.
- Yang'anani mwamphamvu: Ichi chakonzedwa kuti chikhale cholimbikitsana kwambiri, choncho muyenera kumverera bwino pamaphunziro ena a HIT. Gwiritsani ntchito Zomwe Mukuganiza Zomwe Mumachita Poyesa kapena kugunda kwa mtima kuti muzindikire momwe mukuvutikira ndikupuma nthawi yayitali ngati mukufunikira.
- Dulani chilichonse chimene chimapweteka kapena kusokoneza.
- Kwezani zolemetsa : Kuti mphamvu ichite, mudzachita maselo awiri a kusuntha kulikonse. Sankhani kulemetsa kokwanira kuti muthe kukweza izi 12 zokha.
Pakati pa 1 - Jack It Out
Pa ulendo wanu woyamba, mapepala anu a cardio adzakhala masentimita makumi asanu patapita nthawi ndi mphindi makumi asanu mpumulo. Monga momwe mutuwo ukusonyezera, zomwe zimakuyenderani kuti muzitha zonsezo ndizojambulira zamatsinje.
Gwiritsani ntchito mwakhama momwe mungathere pazigawo za ntchito ndikugwiritsa ntchito mpumulo wa mphindi 20. Tengani kamphindi kuti mupeze mpweya wanu musanayambe kupita ku Gawo 2.
Gawo 1: 40/20 HIIT Cardio
| Nthawi | Kuchita masewera olimbitsa thupi | RPE |
|---|---|---|
| Mphindi 5 | Khalani otenthetsa pang'onopang'ono | 4-5 |
| 40 mphindi | Kuthamanga Jacks / Kupuma mphindi 20 | 7-9 |
| 40 mphindi | Kuthamanga Jacks ndi Lat Band Chikoka / Mpumulo 20 Mphindi 20 - Gwiritsani manja kumbuyo kwa manja ndikudumpha mapazi mu jack wodumphira ndikukoka manja ndikutsegula. Yambani mmbuyo, kwezani manja, ndi kubwereza. | 7-9 |
| 40 mphindi | Masekondi a Plyo / Mpumulo 20 Mphindi 20 - Pewani mapazi ndikupita kumalo ozama, mukuzungulira mikono. Bwezerani kumbuyo kumbuyo kumalo ozama ndi manja a jack jumping. | 7-9 |
| 40 mphindi | Mpweya Wopumula / Mpumulo 20 Mphindi 20 - Pamapazi palimodzi, sungani, kenako mutumphire mumlengalenga, mutenge mapazi ndikuzungulira mikono ngati jack jump. Lembani mu squat ndi kubwereza. | 7-9 |
Gawo 2: Mphamvu Yonse ya Thupi Combo - Mapepala ndi Kubwerera
Kwa gawo lachiwiri, mutha kuganizira zintchito zosakanikirana ndikugogomezera pamapewa ndi kumbuyo, motsogoleredwa ndi zochitika zina zofunikanso kwa magulu a misomali. Pitani molemetsa monga momwe mungathere kuti mugwiritse ntchito mphamvu, mupumule mwachidule ndikupitiliza ulendo wotsatira.
| Nthawi | Kuchita masewera olimbitsa thupi |
|---|---|
| Mphindi 1 | Squat Press - Kusunga zolemera pamapewa, kuchepa mochepa momwe mungathere. Pamene mukuyimirira, sungani zolemerazo. |
| Mphindi 1 | Iron Cross Squat - Kuika zolemera pamaso pa ntchafu, kwezani zilembozo molunjika, kenako muzisunthira kumbali. Mukamabweretsa zolemera, pewani mu squat. Imani ndi kubwereza. |
| 2 × 12 kubwereza | Pamwamba Pamwamba - Gwiritsani ntchito kulemetsa kwakukulu ndikuimirira phazi kufupi-kupatukana, osagwedezeka. Onetsetsani zolemerazo ndikuzichepetsera mpaka atakhala pamsewu wa khutu, zitsulo zokhotakhota ngati zolemba. Pumula masekondi 10-30 pakati pa seti. |
| Mphindi 1 | Lunge Kumbuyo ndi Mizere - Gwirani zolemera ndi kubwerera mmbuyo mulowetsa mwendo wowongoka. Lembani kuchokera m'chiuno ndipo kukokera zolemera mpaka mzere. Bwerera mmbuyo ndi kubwereza kumbali inayo. |
| 2 × 12 kubwereza | Dumbbell Ima - Gwirani zolemera zolemera ndi nsonga kuchokera kumchiuno, kubwereranso pansi ndipo musalowemo. Kokani ming'alu mzere, pansi ndi kubwereza. |
Pakati pa 2 - Mabungwe Onse Nthawi Zonse
Kwa kuzungulira 2, tikusakaniza zinthu ndi nthawi zatsopano komanso mabungwe osiyanasiyana.
Ngati izi sizikugwira ntchito kwa inu, omasuka kusinthana ndi mafilimu ena. Lingaliro ndi kungofuna kuti mtima wanu ukhalepo ndikugwira ntchito mwakhama momwe mungathere.Zomwe mungapite ndi 30/30, kotero chiŵerengero chofanana chogwira ntchito. Pomaliza, muyenera kumverera bwino.
Gawo 1: 30/30 HIIT Cardio
| Nthawi | Kuchita masewera olimbitsa thupi | RPE |
|---|---|---|
| 30 mphindi | Kuyenda Makapu / Mpumulo 30 masekondi - Sewera pansi, yendani mapazi kupita mu thabwa. Yendetsani mapazi mmbuyo umo ndi kubwereza. | 7-9 |
| 30 mphindi | Mphepete / Mpumulo 30 masekondi - Gwiritsani pansi ndikudumphiranso mapazi. Ikani mapazi mmbuyo, imani ndi kulumpha. | 7-9 |
| 30 mphindi | Med Med Burpees / Rest 30 masekondi - Gwirani mpira wa mankhwala ndi squat pansi, gwiritsitsani mpira wa galimoto pamene muthamanga mapazi. Ikani mapazi, imani ndikuponyera mpira mumlengalenga. | 7-9 |
| 30 mphindi | Kupukuta Mphepete / Mpumulo 30 masekondi - Ndi mapazi anu pa matayala (pamtunda wolimba) kapena mapepala a mapepala kapena Mipukutu Yoyamba pamapalasitiki, mabokosi ndi kumangiriza mapazi kupita mu thabwa. Sungani mapazi mkati ndi kuimirira. | 7-9 |
Gawo 2: Mphamvu Yonse ya Thupi Combo - Bi ndi Tri
Mphamvu zanu ndi zolimbitsa thupi zimatsindika mikono, biceps, ndi triceps. Kuti mphamvu isunthike, tengani katundu wolemetsa kuti mugwiritse ntchito manja.
| Nthawi | Kuchita masewera olimbitsa thupi |
|---|---|
| Mphindi 1 | Squat Wambiri Akudumpha ndi Biceps Curls - Yambani ndi mapazi palimodzi, mutagwira zolemera ndi manja omwe mukuyang'anapo. Pamene mukudumphiranso mapazi, pewani zolemera muzitsulo zonyundo. |
| Mphindi 1 | Zolemba Zopangira Zapamwamba - Gwiritsani zolemetsa zolemera ndi zochepa monga momwe mungathere, kuyendetsa zolemera mpaka muzowola nyundo. Imani ndi zolemera zowonongeka ndipo pang'onopang'ono muchepetse zolemera. |
| 2 x 12 | Zilonda zam'madzi - Gwirani zolemetsa zolemera ndi mitengo ya palmu ndikupiritsa zolemera. |
| Mphindi 1 | Lunge ndi Triceps Extensions - Mwachidule, phazi limodzi kutsogolo ndi limodzi kumbuyo, gwiritsani kulemera kwake mmanja onse awiri molunjika. Lowani kumtunda pamene mukugwedezeka. Dulani, kuwongolera mikono ndi kufinya ma triceps. |
| Mphindi 1 | Mafinya ndi Mapulotheni a Malamulo - Khala pampando wa mpando kapena benchi ndikukweza m'chiuno, manja pafupi ndi m'chiuno. Lembani ming'alu ya triceps ndikunyamulira ndipo, pamene muthamanga, yanizani mwendo wakumanja ndikuyesera kukhudza zala zakumanja ndi dzanja lanu lamanzere. Bwerezani, mbali zina. |
| 2 x 12 | Maulendo a Triceps - Atakhala kapena ataimirira, gwiritsani zolemetsa zolemera. Kusunga zitsulo, kuchepetsani kulemera kwa mutu, kugwedezeka. Finyani kulemera kwake ndi kubwereza. |
Pakati pa 3: Tengani Kumbali
Cardio yanu imaphatikizapo zochitika zolimbitsa thupi kuti zigwirizane ndi minofu, mapiko, ndi ntchafu. Muyeneranso kugwira ntchito mofulumira, mwakhama, ndi mphamvu.
Gawo 1: 20/10 Tabata Cardio
| Nthawi | Kuchita masewera olimbitsa thupi | RPE |
|---|---|---|
| 20 mphindi | Puddlejumpers / Mpumulo 10 masekondi - Tengani njira yayikulu kupita kumanja kukweza mikono, ngati mukuyendetsa phokoso lalikulu. Pitani ku mbali inayo ndikupitiliza, mofulumira, pansi ndi pamtunda momwe mungathere. | 7-9 |
| 20 mphindi | Mbali Kumbali Kuthamanga Mapulogalamu / Kupumula Mphindi 10 - Pita kumanja ndikukweza mwendo wakumbuyo kumalo omanja, ndikuwombera dzanja lamanzere. Pewani mlengalenga, kusinthana mbali ndi kupuma kumanzere, ndikugwedeza dzanja lamanja. | 7-9 |
| 20 mphindi | Sungani Kusunthira Simba / Mpumulo Mphindi 10 - Sungani kumanja kwazitsulo ziwiri ndikuchepetsani mu squat, mukukhudza pansi ngati mungathe. Bwererani kumanzere ndi kubwereza. | 7-9 |
| 20 mphindi | Kudzipha Kumathamanga / Mpumulo Mphindi 10 - Thamangani mpaka kumapeto kwa chipindacho, kapena momwe mungathere, kusunthira mwamsanga momwe mungathere ndi kugwira pansi. Thamangiranso kudutsa m'chipindacho ndikugwiritsanso pansi, ndikubwerezeranso masekondi 40. | 7-9 |
Gawo 2: Mphamvu Yonse ya Thupi Combo - Chifuwa ndi Misempha
Mphamvu yanu yotsiriza ndi combo yowonjezera imagwiritsa ntchito chifuwa ndi thupi la pansi ndi zinthu zosiyanasiyana. Apanso, yesetsani kukweza kwambiri monga momwe mungathere pofuna kuyenda mphamvu ndikupumula ngati mukufuna pakati pa zochita.
| Nthawi | Kuchita masewera olimbitsa thupi |
|---|---|
| Mphindi 1 | Mphindi Wambiri Wogwiritsa Ntchito Mfupa Finyani - Gwiritsani mpira pogwiritsa ntchito chifuwa ndi kufinya. Pewani kukakamizidwa, chitani masewera 4, kenako masewera 4 oyendetsa miyendo. Kubwereza, kusinthana masewera ndi kulumpha masewera. |
| Mphindi 1 | Pushup ku Plank Side - Mu malo okhwima, pa manja ndi zala kapena mawondo, chitani pushup. Mukakankhira mmbuyo, mutembenuzire kumanja kupita kumbali, mutenge mkono wakanja molunjika. Gwiritsani ntchito phokoso lina ndikusunthira kumbali yina. Pitirizani kusinthana mbali. |
| 2 x 12 | Chofuwa cha Chifuwa - Sankhani zolemera zolemera, ndikugona pa sitepe kapena benchi, yambani ndi zolemera. Lembetsani zitsulo ndikuziika m'makina osindikizira pachifuwa, mosamala kuti musapite patali pansi pa benchi ndikukhala pamapewa. Limbikirani ndi kubwereza. |
| Mphindi 1 | Sewu ndi Overhead Press ndi Side Side Lift - Gwirani zitoliro pamapewa ndi kumsika mu squat. Limbikitseni pamene mukukankhira zolemerazo ndikukweza mwendo wakumanja ku phazi lakumapazi. Bwerezani, mutenge phazi kumanzere. |
| Mphindi 1 | Kuyenda Maungulo - Gwirani zolemera zolemera ndikuyenda mapapu kudutsa chipinda ndikubwerera kwa mphindi imodzi. Onetsetsani kuti mukupita patsogolo, bondo lanu lakumbuyo silipita patali kwambiri. |
| 2 x 12 | Masewera - Gwirani zolemera kwambiri zomwe mungathe ndi mapazi pamtunda. Lembani m'munsi mwa squat, mutumize m'chiuno ndipo mutsike. Sungani ndi kubwereza. |
| 2 x 12 | Kuwombera - Gwiritsani ntchito zolemera kwambiri zomwe mungathe komanso, kusunga kumbuyo ndi kupitilira kumbuyo, kumapeto kwa m'chiuno ndi kuchepetsa zolemera kuti zikhale zakufa. Mabondo ayenera kukhala ocheperapo pang'ono, zolemerazo zikungoyenda pa ntchafu. Sungani ndi kubwereza. |
Chiwerengero cha Nthawi Yopuma: Pafupifupi Maminiti 35
Malizitsani ntchito yanu ndi kutambasula .
> Zotsatira:
> McCall P. 5 Mapindu a Zochita Zama Compound. ACE Fitness. https://www.acefitness.org/blog/5811/5-zinthu zowonjezera- zochitika.
> Mekary RA, Grøntved A, Akusiya JP, et al. Maphunziro olimbitsa thupi, ntchito zamagetsi, komanso kutalika kwa mchiuno kumasintha kwa amuna. Kunenepa kwambiri . 2014; 23 (2): 461-467. lembani: 10.1002 / oby.20949.
> Schuenke > M, > Mikat > R, Mcbride J. Zotsatira za nthawi yovuta yochita masewera olimbitsa thupi pa nthawi yambiri yogwiritsa ntchito okosijeni. European Journal of Applied Physiology . 2002; 86 (5): 411-417. lembani: 10.1007 / s00421-001-0568-y.
> Zhang, Haifeng, et al. "Zotsatira za mapulogalamu apamwamba kwambiri othandizira machitidwe ochepetsa kuchepa kwa mafuta m'mimba mwa amayi ochepa kwambiri a ku China: kuyesedwa kosasinthika." Kineziologija 47.1 (2015): 57-66.