Kutentha Mafuta - Kutembenuzira Thupi Lanu Kukhala Mafuta Opaka Moto

Sinthani thupi lanu mu makina oyaka mafuta

Ngati mukumverera ngati zilizonse zowonjezera zowonjezera zomwe mumadya zimapita kumimba kapena ntchafu, simukuganizira zinthu. Izi ndizo malo omwe timasungira mafuta ochulukirapo chifukwa cha majini athu, mahomoni, zaka, moyo ndi zinthu zina.

Tikudziwa kuti ngati sitidye makilogalamu ambiri , sitidzakhala ndi makilogalamu owonjezera. Mwa kuyankhula kwina, ndi kosavuta kupeza mafuta koma zovuta kwambiri kuti ataya mafuta.

Chimodzi mwa izo ndi chifukwa chakuti matupi athu amatha kusunga makilogalamu kuti tikhalebe amoyo ndi otetezeka, makamaka ngati tipita zakudya zochepa.

Choncho, vuto ndi kuphunzira kuchotsa mafuta owonjezerawo. Timamva zambiri zokhudza kutentha kwa mafuta , kugwira ntchito mu ' mafuta oyaka moto ' ndi kuchepetsa malo kudya zakudya kapena kudya zakudya zina zomwe zimatentha mafuta ambiri.

Koma, ndikudutsa pambali, zomwe tonse tikufuna kudziwa ndizo: Kodi njira yabwino yotentha mafuta ndi iti? Kudziwa pang'ono za momwe thupi lanu limagwirira ntchito kungakuthandizeni kukhala makina opaka mafuta .

Zowona za Mafuta Oyaka

Ngati mukuyesera kuchepetsa thupi , kudziwa momwe thupi lanu limagwiritsira ntchito makilogalamu a mafuta kungapangitse kusiyana momwe mumayendera pulogalamu yanu yochepetsetsa . Timapeza mphamvu zathu kuchokera ku mafuta, carbu, ndi mapuloteni.

Momwe matupi athu amachokera, komabe, zimadalira mtundu wa ntchito zomwe tikuchita. Anthu ambiri amafuna kugwiritsa ntchito mafuta pofuna mphamvu, zomwe zimakhala zomveka.

Timazindikira, mafuta omwe tikhoza kuwagwiritsa ntchito monga mafuta, mafuta omwe timakhala nawo m'matupi athu. Koma, kugwiritsa ntchito mafuta ochuluka sikungowonongeka kutaya mafuta ambiri.

Kumvetsetsa njira yabwino yotentha mafuta kumayamba ndi mfundo zina zokhudzana ndi momwe thupi lanu limakhalira ndi mphamvu:

• Thupi limagwiritsira ntchito mafuta ndi carbu kukhala mafuta. Pulogalamu ya puloteni imagwiritsidwa ntchito panthawi yochita masewera olimbitsa thupi, koma makamaka imagwiritsidwa ntchito kukonzanso minofu mutatha kuchita masewera olimbitsa thupi.

• Chiŵerengero cha mafuta amenewa chidzasintha malinga ndi zomwe mukuchita.
• Pochita masewera olimbitsa thupi, monga kuthamanga mwamsanga, thupi lidzadalira kwambiri pa carbu kukhala mafuta kuposa mafuta. Chifukwa chakuti njira zamagetsi zowononga carbs zamagetsi zimayenda bwino kuposa njira zowonongeka kwa mafuta.
• Kwa nthawi yayitali, kuchita masewera olimbitsa thupi, mafuta amagwiritsidwa ntchito kwambiri kuposa mphamvu kuposa carbs.
• Pankhani ya kulemera kwake, ziribe kanthu kuti mumagwiritsa ntchito mafuta otani. Chofunika kwambiri ndi kuchuluka kwa makilogalamu omwe mumawotcha mosiyana ndi kuchuluka kwa makilogalamu omwe mumatenga.

Uku ndiko kuyang'ana mophweka kwa mphamvu ndi uthenga wolimba wa kunyumba. Pankhani ya kulemera, chofunika ndikutentha kwambiri mafuta, osati kugwiritsa ntchito mafuta ochulukirapo mphamvu.

Ndipo, movutikira kwambiri, mumagwiritsa ntchito makina owonjezerapo. Taganizirani izi motere: Mukakhala kapena kugona, muli muyeso yanu yoyaka mafuta. Koma, mwina simunaganizepo za kugona kwambiri kuti mukhale wolemera, monga wokondweretsa monga momwe mukuganizira.

Mfundo yaikulu? Chifukwa chakuti mukugwiritsa ntchito mafuta ambiri monga mphamvu sizikutanthauza kuti mukuyaka kwambiri ma calories.

Nthano ya Fat Burning Zone

Chinthu chimodzi chomwe tikudziwa ndi chakuti kuchita masewera olimbitsa thupi kumagwiritsa ntchito mafuta ochulukirapo mphamvu.

Cholinga chachikulu ichi ndi chomwe chinayambitsa chiphunzitso cha ' mafuta oyaka chigawo ,' kapena lingaliro lakuti kugwira ntchito m'madera ena othamanga mtima (pafupifupi 55 mpaka 65 peresenti ya kuchuluka kwa mtima wanu) kumalola thupi lanu kutentha mafuta ambiri.

Kwa zaka zambiri, chiphunzitso ichi chakhala cholimba kwambiri mu zochitika zathu zochita masewera olimbitsa thupi zomwe tikuziwona zikupezeka m'mabuku, ma chart, mawebusaiti, magazini komanso ngakhale makina a cardio ku masewera olimbitsa thupi.

Vuto ndilo kusocheretsa. Kugwira ntchito pamtunda wochepa sikovuta, koma sikungatenthe mafuta ochulukirapo pokhapokha ngati mukuwotcha mafuta ambiri kuposa momwe mukudyera. Njira imodzi yowonjezeretsa calorie yanu ndiyo kuyesa pazinthu zapamwamba.

Kodi izi zikutanthauza kuti, ngati mukufuna kutentha mafuta ambiri, muyenera kupewa masewera olimbitsa thupi? Osati kwenikweni. Pali zinthu zina zomwe mungachite kuti muthe mafuta ambiri ndipo zonse zimayamba ndi momwe mumagwiritsira ntchito.

Chida Chowotcha Mafuta # 1: Phatikizani Kusakaniza kwa Zochitika Zochepa, Zofiira, ndi Zapamwamba Zojambula Magalimoto

Mwina mungasokonezeke ndi momwe kulili kovuta kugwira ntchito pa cardio . Mwinanso mungaganize kuti kuchita masewera olimbitsa thupi ndi njira yokhayo yomwe mungapitire. Pambuyo pake, mukhoza kutentha makilogalamu ambiri ndipo, ngakhale bwinoko, simukuyenera kuthera nthawi yochuluka. Koma kukhala ndi mitundu yosiyanasiyana kungakuthandizeni kulimbikitsa mphamvu zanu zonse zosiyana siyana, kukutetezani kuvulala kwambiri, ndikuthandizani kuti muzisangalala ndi ntchito zanu zambiri.

High-Intensity Cardio

Zolinga zathu pano, mkulu-cardiac cardio imakhala pakati pa 80-90 peresenti ya kuchuluka kwa mtima wanu (MHR) kapena, ngati simugwiritsa ntchito zigawo za mtima , pafupifupi 6 mpaka 8 pazomwe mukuganiza kuti mukuchita. Izi zikutanthauzira kuti ndizochita masewera olimbitsa thupi ndipo mumasiyiranso kulankhula momveka bwino m'mawu omaliza. Simukupita kunja, monga momwe mungathere mwamsanga.

Sitikukayikira kuti ntchito yophunzitsa mwamphamvu kwambiri ikhoza kuthandizira kulemera kwa thupi komanso kukulitsa chipiriro ndi mphamvu ya aerobic.

Mwachitsanzo, munthu 150-lb akhoza kutentha pafupifupi 225 makilogalamu atatha 6 mph kwa mphindi 30. Ngati munthuyu amayenda pa 3.5 mph kwa nthawi yomweyi, akhoza kuwotcha mafuta oposa 85 mpaka 90. Koma, chiwerengero cha ma calories omwe mungathe kuwotcha si nkhani yonse. Ngati mumachita masewera olimbitsa thupi sabata iliyonse, mumakhala ndi chiopsezo:

• Kusamalidwa
• Kuvulala koopsa
• Kutentha
• Kusagwirizanitsa ntchito
• Kukula kudana ndi masewera olimbitsa thupi

Osati kokha kokha koma, ngati mulibe chizoloŵezi chochita masewera olimbitsa thupi, simungakhale ndi chikhalidwe kapena chilakolako chopuma komanso chovuta. Ndipo ngati muli ndi vuto linalake lachipatala, dziwani kuti mukuchita maphunziro apamwamba (kapena mtundu uliwonse wa maphunziro) popanda kuyang'ana ndi dokotala poyamba.

Ngati mukuchita masiku angapo a cardio mlungu uliwonse, ndi zomwe zimalimbikitsa kuperewera kwa thupi, mwinamwake mukufuna 1-2 ntchito zogwirira ntchito kuti zifike pamtunda . Mungagwiritse ntchito ntchito zina kuti mupeze zovuta zosiyanasiyana (monga kupirira) ndi kulola kuti thupi lanu likhalenso bwino.

Zitsanzo zina zapamwamba zogwirira ntchito:

• Kuchita masewera okwanira 20 pamtunda wofulumira
  Mungagwiritse ntchito ntchito iliyonse kapena makina, koma lingaliro ndilo kukhalabe pamalo okwera kwambiri ogwira ntchito nthawi zonse. Mudzapeza kuti mphindi 20 nthawi zambiri amalimbikitsidwa kuti azitha kugwira ntchitoyi ndipo anthu ambiri sakufuna kupita nthawi yaitali kuposa imeneyo.
• Maphunziro a Pakati
  Njira yabwino yophatikiza maphunziro apamwamba popanda kuchita izo mosalekeza ndi kupatula nthawi. Gawo lina lovuta (mwachitsanzo, kuthamanga mofulumira kwa masekondi 30 mpaka 60) ndi gawo lachirendo (mwachitsanzo, kuyenda kwa 1 mpaka 2 mphindi). Bweretsani izi mndandanda wa utali wa masewera olimbitsa thupi, kawirikawiri mozungulira mphindi 20 mpaka 30. Ntchito 30-60-90 Yophatikizapo Phunziro ndi chitsanzo chabwino cha mtundu woterewu.
• Maphunziro a Tabata
  Ili ndi mtundu wina wa maphunziro apamwamba kwambiri omwe mumagwira ntchito mwakhama kwa masekondi 20, kupumula kwa masekondi khumi ndikubwezeretsanso kwa mphindi 4. Ngati mukuchita bwino izi, simuyenera kupuma, makamaka kuyankhula.

Kuthamanga Kwambiri Modera

Pali malingaliro osiyanasiyana a ntchito yolimbitsa thupi , koma imagwa pakati pa 70 mpaka 80 peresenti ya MHR yanu (chigawo cha 4 mpaka 6 pazomwe mukuganiza kuti mukuchita bwino). Nyuzipepala ya American College of Sports Medicine (ACSM) kawirikawiri imalimbikitsa mpangidwe wa mphamvuyi muzolowera . Mapeto a m'munsiwu nthawi zambiri amadziwika kuti 'mafuta otentha.' Izi zikutanthauza kuti mungathe kukambirana popanda vuto lalikulu ndipo mumamva bwino kwambiri ndi zomwe mukuchita.

Kuchita masewera olimbitsa thupi kumapindulitsa kwambiri monga:

• Kutonthoza - Kugwira ntchito molimbika, chabwino, kovuta. Zimatengera nthawi yokhala ndi chipiriro ndi mphamvu zogwira ntchito yovuta. Kugwiritsa ntchito moyenerera kumakulolani kuti mugwire ntchito mofulumira, zomwe zikutanthauza kuti mukhonza kukhala ogwirizana kwambiri ndi pulogalamu yanu.
• Kukhala ndi thanzi labwino - Ngakhale kuyenda mofatsa kungakuthandizeni kuti mukhale ndi thanzi labwino pamene mukuchepetsa chiopsezo cha matenda a mtima, shuga, ndi kuthamanga kwa magazi.
• Zosankha Zambiri - Kugwira ntchito mwamphamvu kumaphatikizapo zochitika zina kapena, mofulumira, kuthamanga msanga. Koma, nthawi zambiri mumatha kulowa m'madera otsika kwambiri a mtima ndi ntchito zosiyanasiyana, ndikukupatsani ntchito molimbika. Ngakhale kukweza masamba kapena chipale chofewa, ngati mukuchita mwamphamvu mokwanira, mukhoza kugwera mumtundu umenewo.

Pofuna kulemera , mungakonde kuti ntchito yanu yaikulu ya cardio igwere muyeso ili. Zitsanzo zina:

• Kuyenda masitepe 10,000 pa tsiku
• Maseŵera okwera 30 mpaka 45-cardio makina
• Kuyenda mwamsanga
• Kuthamanga njinga pamagetsi

Ntchito Yodzichepetsa

Zochita zochepa kwambiri zimawerengedwa kuti zili pansi pa 60-70 peresenti ya MHR yanu, kapena za msinkhu wa 3 mpaka 5 pazomwe mukuganiza kuti mukuchita. Mphamvu imeneyi ndithu ndi imodzi mwa zinthu zabwino kwambiri zolimbitsa thupi, kukupangitsani kuyenda mofulumira ndipo sikumakhala ndi vuto lalikulu. Izi, pamodzi ndi lingaliro lakuti likuwotcha mafuta ambiri, zimapangitsa malo otchuka kukhalapo. Koma, monga taphunzira, mukhoza kutentha makilogalamu ambiri ngati mukugwira ntchito mwamphamvu, ndipo ndi zomwe mukufuna kuti mukhale wolemera.

Izi sizikutanthawuza kuti kuchita masewero olimbitsa thupi alibe cholinga. Zimaphatikizapo mtundu wautali, zochedwa zomwe mukuganiza kuti mungathe kuchita tsiku lonse, komanso bwino, zomwe mumazisangalala monga:

• Kuthamanga
• Kulima kokongola
• Ulendo wautali, wotsika pang'onopang'ono
• Chizolowezi chowongolera mwachikondi

Izi siziyenera kukhala zokonzedwa, zokonzedweratu, koma zomwe mumachita tsiku lonse poyenda zambiri, kutenga masitepe , kuchita ntchito zina zakuthupi pakhomo, ndi zina. Kuthandizidwa pakukhazikitsa pulogalamu ya cardio yomwe ikuphatikizapo zosiyanasiyana Zochita zosiyana, onani ndondomeko iyi ya cardio workout .

Chida Choyaka Moto # 2: Kuchita Zochita Mogwirizana

Zingawoneke ngati zosagwira ntchito kuti kuchita masewero olimbitsa thupi kungakuthandizeni kutentha mafuta ndi kulemera. Koma, sikuti ndi chabe ma calories omwe mukuyaka. Zimatanthauzanso kusintha kwa thupi lanu pamene mukuchita masewera olimbitsa thupi. Zambiri mwazolowerazi zimapangitsa kuti mutha kuwotcha kwambiri mafuta popanda kuyesera. Mukachita masewera olimbitsa thupi nthawi zonse:

• Thupi lanu limakhala labwino kwambiri popereka ndi kuchotsa mpweya - Mwachidule, izi zimathandiza maselo anu kutentha mafuta kwambiri.
• Thupi lanu likuyenda bwino - Izi zimalola mafuta ochuluka kuti aziyenda bwino mwa magazi ndi minofu. Izi zikutanthauza kuti mafuta amapezeka mosavuta pofuna kutentha thupi.
• Thupi lanu limachulukitsa nambala ndi kukula kwa mitochondria , yomwe imatchedwanso mphamvu zamagetsi zomwe zimapereka mphamvu kwa thupi.

Ndipo, musaiwale, kuchita masewera olimbitsa thupi nthawi zonse kudzakuthandizani kuti muzitha kulemera. Ntchito yambiri imene mumayambitsa, yowonjezereka kwambiri, ndipo zimakhala zosavuta kuti pakhale chosowa cha calorie kuti muchepe.

Malangizo a Kuchita Zochita Zolimbirana

• Yesetsani kuchita masewera olimbitsa thupi tsiku ndi tsiku, ngakhale kungokhala mphindi pang'ono chabe.
• Patukani ntchito yanu . Mukhoza kupeza phindu lofanana ndi kugwira ntchito zochepa tsiku lonse monga momwe mukuchitira ndi ntchito yopitilira.
• Sinthani ndondomeko ya tsiku ndi tsiku kuti muphatikize ntchito ya Park pamphepete mwa malo osungirako ntchito kuti muwonjezere nthawi yochuluka yoyenda, kapena yonjezerani ndalama zowonjezera kumsika pamene mukugula. Kuphatikiza zochitika zambiri muzochitika zanu zachizolowezi zidzakuthandizani kukhala achangu, ngakhale mulibe nthawi yokonzekera.
• Gwiritsani ntchito masewera olimbitsa thupi lanu ndikukonzekera tsiku lanu lonse mmalo mwake m'malo moyesera kulipiritsa pamene mungathe. Ngati sizofunikira, simungachite.

Kuti ukhalebe wosalira zambiri, ingosankha ntchito yofikira ngati kuyenda ndikuchita tsiku lililonse panthawi yomweyo. Zilibe kanthu kuti mumayenda nthawi yaitali bwanji, kuti muwonetsere nthawi yomweyo. Ndikulenga chizolowezi chomwe nthawi zonse chimakhala chovuta kwambiri.

Chida Chowotcha Mafuta # 3: Kwezani Zolemera

Kuwonjezera minofu yambiri pakukweza zolemera kungathandizenso ndi mafuta oyaka moto, makamaka ngati mukudya. Ngakhale kuti anthu ambiri amaganizira kwambiri za cardio kuti awonongeke, palibe kukayika kuti maphunziro amphamvu ndi chigawo chofunikira pa chizolowezi chilichonse chosiyidwa.

Zina mwa ubwino ndizo:

• Kuteteza minofu - Ngati muli ndi zakudya kuti muchepetse thupi, mumayika kutaya minofu komanso mafuta. Minofu imakhala yogwira ntchito , kotero pamene mutayika, mumataya minofu yowonjezera ya calorie.
• Zimapangitsa kuti thupi lanu liziyenda. - Kafukufuku wina apeza kuti njira yokhayo yowonjezera kulemera kwake ingachepetse kupuma kwa munthu kwa 20% patsiku. Kukweza zolemera ndi kusunga minofu kumathandiza kuti thupi lisamayende, ngakhale mutadula makilogalamu anu.
• Zimakuthandizani kuwotcha mafuta owonjezera - Ngati mutakweza zolemera pamtengo wapamwamba, mutha kuonjezera mutatha kutentha , kapena ma calories omwe mumatentha mutatha kugwira ntchito. Izi zikutanthawuza kuti mumatentha makilogalamu pamene mukugwira ntchito, koma thupi lanu limapitirizabe kutentha makilogalamu ngakhale mutatha kuchita masewera olimbitsa thupi lanu kuti libwerenso ku dzikoli.

Poyamba, sankhani masewera olimbitsa Thupi Lathunthu ndipo chitani kawiri pa sabata limodzi ndi tsiku limodzi. Pamene mukukhala amphamvu, inu mumachita zozizwitsa zambiri, kwezani kulemera kwambiri kapena kuwonjezera masiku ena a kuphunzitsa mphamvu. Zingatenge masabata angapo koma, potsiriza, mudzawona kusiyana m'thupi lanu - momwe zimamvera komanso momwe zikuwonekera.

Ngati mukufuna pulogalamu yowonjezereka, yesetsani Pulogalamuyi Yopita Pang'onopang'ono ya 4 yomwe ikuphatikizapo ndondomeko ya ntchito ya cardio ndi mphamvu yomwe imakulolani kuti pang'onopang'ono muwonjezere mphamvu yanu pa masabata 4.

Palibe njira yotsutsira mfundo yakuti, pankhani ya kutentha kwambiri mafuta, tiyenera kugwira ntchito. Palibe ntchito zamatsenga, mapulogalamu olimbitsa thupi kapena mapiritsi omwe angatichitire ntchito. Koma, uthenga wabwino ndikuti sizitenga ntchito zambiri kuti zikankhire thupi kulowa mu mafuta otentha. Yesetsani kuphatikizapo mtundu wina wa ntchito tsiku ndi tsiku, ngakhale mutangoyenda mofulumira, ndipo muzimangika pa nthawi yomwe zimakhala zozolowereka. Chitani zimenezo ndipo muli panjira yopita mafuta ambiri.

> Zotsatira:

> Kinucan, P. & Kravitz, L. Mipikisano mumagetsi. IDEA Fitness Journal. 2006; 3 (1): 20-22.

> Zambiri za Kravitz L. Fat. IDEA Fitness Journal . 2007; 4 (8): 23-25.