Pezani Mafuta Oyaka Moto
Pamene mukufuna kuchoka kulemera, ndibwino kuyenda mofulumira. Apa ndi momwe mungadziwire ngati muli mu malo abwino kuti muwotche mafuta kwambiri, ndi momwe mungamangirire mpaka pamtunda umenewo. Phunzirani momwe mungayendere mofulumira ndikuyenda bwino pakufuna kulemera.
Yambani Ndi Njira Yosavuta Yoyendetsera Kutentha
Choyamba, mukufuna kuimitsa minofu yanu ndi kuwauza kuti mukukonzekera kuti muzigwira ntchito kwa kanthawi.
Kuyenda movutikira kwa mphindi zisanu mpaka 10 kumapangitsa kuti minofu yanu isangokhala pansi ndikuwotcha shuga omwe alipo, amafunika kuyitanitsa mafuta.
Ichi ndi chifukwa chake simuyenera kuyamba pawiro. Mukamachita zimenezi, maselo anu satenga chizindikiro chakuti ntchitoyi ndi yautali. Mmalo mochotsa mafuta kunja kwa yosungirako kuti awotche monga mphamvu, iwo amatentha shuga kokha.
Kuthamangira Kuyenda Koyenda Kwambiri Kutentha Mafuta
Liwiro loyendayenda kuti likhale lopsa mafuta ndilo "liwiro" kapena " kuyenda mwamsanga ".
- Pa mlingo umenewu, muyenera kupuma mokwanira koma mukhoza kupitiriza kukambirana momveka bwino. Mudzamva ngati mukuchita masewera osati kungoyendayenda.
- Chidule cha mtima wanu chiyenera kukhala 60 mpaka 70 peresenti ya kuchuluka kwanu kwa mtima. Izi zimasiyana ndi zaka. Gwiritsani ntchito tchati chachindunji cha mtima kuti mupeze anu.
- Kodi zimayenera bwanji? Iyenera kumverera molimba ngati pamene mukuyenda mwamsanga chifukwa muli maminiti 10 mwamsanga pa msonkhano wofunika.
- Yendani pawiroli kwa mphindi 30 panthawi yomwe mutentha. Izi zikutitsimikizira kuti mukumasula mafuta osungidwa ndi kuwotcha mphamvu.
- Ngati simunayambe kuyenda kwa mphindi 45 panthawi, gwiritsani ntchito oyambira akuyendetsa njira yomanga mpaka nthawi imeneyo. Yambani mwa kuyenda kwa mphindi 10 mpaka 15 pa nthawi ndi kuwonjezera maminiti angapo panthawi yanu yopita kumapeto sabata iliyonse.
Kukweza Metabolism yanu
Ntchito yabwino, mwanyengerera thupi lanu kulowa mu malo ogulitsa mafuta kuti mukhale ndi mphamvu ndipo mukuyendayenda m'malo odyera mafuta . Mukumanganso minofu ndikukweza mlingo wanu wamadzimadzi kotero mumayaka mafuta ambiri tsiku lonse.
Mmene Mungayendere Mofulumira
Ngati mukuyenda kale makilomita 20 pa sabata ndikufuna kupeza zotsatira zambiri kuchokera mukuyenda, ndiye kuti mukufunika kumanga msanga komanso nthawi. Mukhoza kugwiritsa ntchito bwino manja ndikuyendetsa mofulumira, monga momwe mukuwonera momwe mungayendere mwamsanga . Kapena, mungaphunzire njira ya Olympic yopikisana nayo yotentha makilomita ambiri.
Koma Ndingatani Ngati Sindingayende Kwambiri?
Yambani ndi oyambitsa kuyenda . Zidzakuthandizani kuti muyambe njira yoyenera yomangirira kuti muziyenda kwa mphindi makumi atatu pamtunda wa mafuta. Kuchuluka kwa ntchito zomwe zilipo pamsinkhu wanu kukuthandizani kukwaniritsa zolinga zanu zolepheretsa kulemera, choncho pitani pang'onopang'ono ngati ndizovuta.
Koma Ndingatani Ngati Sindikhala ndi Nthawi Yoyendayenda Kwanthawi yayitali?
Ngati simukukhala ndi nthawi yokwanira yokwanira yogwiritsa ntchito nthawi yomwe muli nayo. Pezani nthawi yopita maulendo awiri kapena anai ndi mphambu zisanu ndi ziwiri pa nthawi yofulumira. Mudzakhala mukuyaka ma calories ndikukumanga msanga ndi kuyenda kwanu komanso kuti mukwaniritse zochepa zomwe mungachite kuti mukhale ndi thanzi labwino.
Kodi Zikhalari Zambiri Ndikutentha?
Ndili ndi ndalama zingati zomwe mumayaka pamene mukuyenda zimadalira kwambiri mtunda umene mukuyenda ndi kulemera kwanu, ndi kusintha pang'ono kwapamwamba. Onani ndondomeko ya kuchuluka kwa zopatsa mphamvu zimene mumayendamo pogwiritsa ntchito zifukwazi. Mukhozanso kuona makilogalamu angati omwe mumapsereza pogwiritsa ntchito nthawi yoyendayenda komanso maulendo angapo omwe mumayaka pogwiritsa ntchito njira za pedometer .
Malangizo oti muwotchere makilogalamu ambiri poyenda ndikuphatikizapo machenjerero monga kugwiritsa ntchito miyendo yoyenda bwino, mapiri ndi nthawi zozama, ndikuyenda maulendo ambiri.
Mawu Ochokera
Mutha kulemera thupi, koma kutaya mafuta owonjezera thupi ndilo cholinga chenicheni.
Kuyanjana kudya zakudya zabwino ndi kusangalala ndi masewero olimbitsa thupi ndiko kukuthandizani kuti mufike kumapeto. Pezani nthawi yochita masewera olimbitsa thupi ndi ntchito zomwe mungapange gawo lopitirira la moyo wanu.