Phunzirani momwe mungasinthire thupi lanu panthawi yochepa
Kodi mukufuna kulemera kapena mukufuna kusunga minofu ndi kutaya mafuta ? Zakudya zingakuthandizeni kuchepa thupi. Koma mungagwiritse ntchito masewera olimbitsa thupi kuti mukhale ndi minofu ndikuchotseratu flab. Sizovuta monga zikuwonekera. Muyenera kuphatikizapo zochitika za thupi ndi chakudya chodzaza ndi mapuloteni ochepa kwambiri kuti mupange thupi lolimba.
Kodi Thupi Limapanga Chiyani?
Maonekedwe a thupi ndi chiŵerengero cha thupi lanu la mafuta kuti azionda kwambiri, kuphatikizapo minofu , mafupa, ndi ziwalo. Zomwe thupi limapanga zimayesedwa pogwiritsa ntchito mafuta ochepa. Mafuta oyenera a thupi la amayi ambiri amagwera pakati pa 21-24%. Mankhwala a thupi loyenerera amagwera pakati pa 14-17%.
Pali njira zambiri zowonjezera mafuta a thupi . Mabungwe ambiri azaumoyo ndi maofesi a dokotala akhoza kupanga mayeso osavuta kuti apeze nambala. Palinso mamba a mafuta omwe amayeza peresenti. Musanayambe pulogalamu yochita masewero olimbitsa thupi, ndibwino kudziwa nambala yanu kuti muyese kufotokoza zomwe mukupita panjira.
Kuti musinthe mawonekedwe a thupi lanu, mukufuna kuchepetsa thupi lanu la mafuta. Chodabwitsa n'chakuti izi zikutanthauza kuwonjezeka kwa kulemera kwanu. Izi ndi chifukwa minofu imakhala yoposa mafuta. Pamene mutaya mafuta ndi kupeza minofu, zotsatira zake zikhoza kukhala kuwonjezeka kwazing'ono.
Zojambula Zojambula za Thupi
Mitundu yonse ya zochita zolimbitsa thupi imayatsa mafuta.
Koma machitidwe opangidwa ndi thupi ndi kupanga ziwalo za thupi kuphatikizapo ntchito yotentha mafuta ndi ntchito zomanga minofu. Mwanjira imeneyi, pamene mukucheperachepera, mumalowetsa mafuta omwe ali oonda, amphamvu, amphamvu, omwe amachititsa thupi lanu kukhala lowonekera kwambiri.
Ndiye njira yabwino yotani yotentha mafuta ? Zochita masewera olimbitsa thupi zidzachita zonyenga.
Ntchito yotchedwa aerobic, nthawi zina yotchedwa cardio , ndiyo masewero olimbitsa mtima. Panthawi yopanga mavitamini , mumapuma kwambiri ndikuyamba kutukuta. Sikofunika, komabe, kuti muzitha kuchita bwino tsiku lililonse. Ndipotu, mumatentha mafuta ochulukirapo chifukwa cha mafuta.
Pamene kukula kwa thupi lanu kumakula bwino, mungafunike kuikapo ntchito zovuta pazomwe mukuchita. Zochita zowonjezera kwambiri zimapsa mafuta ambiri, koma chiŵerengero chochepa cha mafuta. Poonjezera kutayika kwa mafuta, kuphatikizapo mphamvu yowonjezereka, kuthamanga kwambiri, komanso kuchepetsa ntchito yogwira ntchito mokwanira .
Mphamvu Zogwira Ntchito Yopanga Thupi
Mudzawona kusintha kwenikweni kwa thupi lanu pamene mukuyamba kuphunzitsa mphamvu . Cholinga cha kuphunzitsa mphamvu ndiko kupanga ndi kupanga mawonekedwe.
Mfundo yolakwika pakati pa amai ndikuti kuphunzitsa mphamvu kumapangitsa kuti azichuluka. Izi sizingakhale choncho. Akazi samapanga testosterone ya mahomoni yokwanira kuti amange minofu imene munthu akhoza kumanga kuchita chimodzimodzi.
Simufunikanso kudandaula za kukhala ndi zipangizo zamakono. Palibe chifukwa chogwiritsa ntchito ndalama zambiri kapena kulowa nawo masewera olimbitsa thupi. Mukhoza kupanga zovuta zophunzitsira mphamvu panyumba kuti mupange miyendo, mikono, ndi abs.
Zitsanzo Zojambula Thupi
Nanga ndizochita ziti zabwino pamene mukuyesera kusintha thupi lanu? Zochita zolimbitsa thupi zochepa zimathandiza. Chifukwa chiyani? Chifukwa amachulukitsa mtima wanu (kuchita masewera olimbitsa thupi) ndikumanga mphamvu kuti mukhale ndi minofu yamphamvu nthawi yomweyo. Izi ndizo zitsanzo za zochitika zomwe mungachite kunyumba ndi zochepa kapena zosapangidwira kuti mupange thupi lanu.
- Kusinthidwa kosinthidwa
- Zokakamiza zachikhalidwe
- Kulimba mpira kumakankhira mmwamba
- Zochita zam'mbuyomo kapena zolimbitsa thupi
- Kusiyanitsa kwa mimba
- Pamwamba pamwamba
- Zochita masewera olimbitsa thupi ndi makina apamwamba
- Zochitika zamkati za m'mimba
Mangani Thupi Lomwe Mungagwiritse Ntchito Kusintha Thupi Lanu
Ngati mulibe chizoloŵezi pa maphunziro anu, muyenera kuyamba kuzindikira kusintha kwa thupi lanu mumasabata angapo chabe.
Nanga mumapanga bwanji pulogalamu yowonongeka? Mukhoza kugwirizanitsa ntchito ya aerobic ndi ntchito yophunzitsa mphamvu kuti mupange ntchito yoyendetsa dera kapena mukhoza kugwiritsa ntchito njira zina masiku osiyana kuti mukhale otsimikiza.
- Maphunziro a dera. Gwirizanitsani ntchito yomwe mumaikonda cardio ndi kuphunzitsa mphamvu ndikupatsanso ntchito iliyonse pokhapokha mutagwira ntchito. Mwachitsanzo, ngati mukufuna kuyenda mukhoza kupita pazitali zam'mwamba ndikukwera phiri kwa mphindi zisanu ndi ziwiri ndikutsatila ndi mphindi zitatu, mapapo, ndi m'mimba. Bweretsani chitsanzocho katatu kapena kasanu ndi kamodzi kuti mupange gawo lonse la ntchito.
- Masiku ena. Mukhozanso kutentha mafuta ndi kumanga minofu pogwiritsa ntchito ntchito zosiyanasiyana masiku osiyanasiyana. Mwachitsanzo, mungasankhe kutenga kalasi ya aerobics Lolemba, Lachitatu, ndi Lachisanu ndikukwaniritsa masewera olimbitsa thupi pa Lachiwiri ndi Lachinayi. Yesetsani kuti mukhale ndi nthawi yophunzitsira mphamvu tsiku lotsatizana pamene minofu yanu ikufuna nthawi kuti mupeze.
Musaiwale kuti zakudya zanu ndizofunikira kwambiri. Onetsetsani kuti mumayang'anitsitsa mphamvu yanu kuti muthe kuchepa kwa mafuta kuti muthe.