Kuthamanga kwa Kutaya Kwambiri
Monga imodzi mwa machitidwe amphamvu kwambiri kunja uko, kuthamanga ndi ntchito yothandiza kwambiri yolemetsa. Ambiri othamanga amaponya mapaundi ndipo amatha kulemera. Komabe, tiyenera kudziwa kuti ena amavutika ndi zolakwika zomwe zimawonongeka . Ngati mukuyembekeza kugwiritsa ntchito kuthamanga, kumvera malangizo ena oyesedwa ndi oona akhoza kukuthandizani kuti mukhale opambana ndikukhalabe paulendo.
Kudya Kwambiri Ndi Njira Yoyamba
Ngati mukufuna kutaya thupi poyendetsa, kumbukirani kuti mutha kukhetsa mapaundi ngati mumatentha makilogalamu oposa omwe mumadya.
Kuti muwononge mapaundi, muyenera kutentha, kupyolera mu zochita zolimbitsa thupi kapena kugwira ntchito, pafupifupi makilogalamu 3,500. Choncho, mufunikira kuphatikiza ndi kuthamanga ndi zakudya zabwino.
Othawa ali ndi zakudya zamagulu zofunikira , koma mfundo zoyenera zodyera kudya zimagwiritsabe ntchito. Yesetsani kusankha magawo ang'onoang'ono a zakudya zamtengo wapatali komanso mafuta ambiri komanso kudya zipatso zonse, zipatso, ndi masamba.
Chomwe chimadyanso kulakwitsa pakati pa othamanga ndikuti amadzipiritsa ndalama zamakono zotentha ndi zolimbitsa thupi ndi zowonjezera zowonjezera kuchokera ku zakudya zambiri ndi zakumwa.
Ena othamanga amapeza kuti akulemera kapena amamenya khoma , ngakhale ataphunzitsidwa nthawi zonse. Khwerero yoyamba kuti mugonjetse cholinga chanu ndi kudziwa momwe mukudyera. Gwiritsani ntchito chojambulirachi kuti mudziwe kuchuluka kwa makilogalamu omwe mumasowa kuti mukhale wolemera.
Njira imodzi yopezera kuwononga "calorie" kapena kudya mopanda nzeru ndikulemba zonse zomwe mukudya mumagazini kwa milungu ingapo. Kupenda mbiri ya chakudya chanu chakudya kumakuthandizani kuona komwe zakudya zanu zikufunikira kusintha. Ndipo, chifukwa ukudziwa kuti uyenera kuzilemba pambuyo pake, zingakulimbikitseni kuganiza kaye musanadye chokoleti chophimba chokoleticho, ndikuthandizani kuti mukhalebe pamtunda.
Othawa nthawi zambiri amapeza kuti amamva njala nthawi zonse , kotero inu mukufuna kuyesa kukonza zakudya zanu ndi zakudya kuti musapezeke. Pezani mfundo zowonjezera ma calorie 100 ndi zowonjezera zambiri za momwe mungapewe kudya mopitirira muyeso mwa kulamulira kukula kwa gawo lanu .
Dziwani zambiri:
- 5 Mwamwayi Odya Zakudya Zokwanira
- Chakudya Chamapamwamba kwa Othamanga
- Kusuta kwabwino kwa othamanga
- Kusintha Kwambiri kwa Zakudya Zathanzi
Malangizo othamanga a Treadmill
Othamanga ambiri atsopano amayamba pawatchmill mosavuta ndi zifukwa zotetezera. Mukamapirira kupirira kwanu, mutha kusintha kupita kumalo osungira nyengo (nyengo ikuloleza), koma malo opangira mapepala ndi malo abwino oti muyambe ndi chizoloŵezi.
Ganizirani mfundo izi kuti muthe kuyendetsa pulogalamu yanu yomwe mumayendetsa ntchito kuti muwothe mafuta owonjezera panthawi iliyonse.
- Onetsetsani kuti mumatentha ndi kuzizira. Yambani ndi kuyenda kwa mphindi zisanu kapena khumi kapena kuyenda pang'ono kuti muyambe. Ndiko kuyesa kungokwera pamtapalasi ndikuyamba ntchito yanu, koma muyenera kulola nthawi yotentha . Gwiritsani ntchito mphindi zisanu kuyenda mofulumira kapena kuyenda kumapeto kwa kuthamanga kwanu ndi kulola kuti mtima wanu ukhale pansi pa 100 bpm musanayambe. Kuzizira kumathandiza kuteteza chizungulire kapena kumverera kuti mukusunthira pamene mutachoka pamtunda.
- Yesani kuthamanga kunja. Ikani zokonda zapamwamba pa magawo awiri mpaka awiri peresenti. Popeza kulibe mphepo mkati, kumwera kwabwino kumafanana ndi kutuluka kunja. Inde, ngati mwathamanga, ndi bwino kuchoka pa zuro peresenti mpaka mutapanga thupi lanu.
- Gwiritsani ntchito thupi lanu lapamwamba. Zowonjezera pamtunda ndizo kukuthandizani kuti mupite ndikutseka pamtunda-sikuti mulipo kuti mugwire nawo nthawi yanu. Choncho onetsetsani kuti mukusuntha manja anu mukakhala pamtunda. Ayenera kukhala akungoyendayenda pang'onopang'ono pa digiri 90 pa chiuno. Onetsetsani kuti manja anu akuzungulira pa phewa lanu ndikukhala kumbali yanu, osangoyendayenda.
Ngati manja anu akumva kuti ndi ochepa, mungakhale mukuyandikira pafupi ndi gulu lamasitomalawo ndipo motero mutakweza manja anu. Onetsetsani pakati pa njira yopondaponda. - Pewani chidendene chokantha. Kuyenda pa chidendene, ndi mapazi anu kutsogolo kwa thupi lanu lonse, kungachititse kuti zinthu zisokonezeke komanso zinthu zina. Onetsetsani kuti mukufika pakati paokha, ndi phazi lanu molunjika pansi pa thupi lanu ndi sitepe iliyonse. Kuthamanga kwachifupi, kutsika kwazitali ndilo fungulo la kusunga mwambo wanu wofupika ndi pafupi ndi lamba la pamtunda. Yesetsani kusunga mapazi anu mofulumira komanso mofulumira.
- Sungani mutu wanu ndikuyang'ana patsogolo. Kuyang'ana pansi pa mapazi anu kapena pa treadmill console kumayambitsa machitidwe oipa. Mutha kumangoyendayenda, zomwe zingayambitse kupweteka kumbuyo ndi kumutu. Kuwombera kumathandizanso kuwonetseratu bwino ntchito. Kuyang'ana kutsogolo ndi njira yabwino kwambiri yothamanga, kaya muli pamtunda kapena kunja. Onetsetsani kuti mukhale otetezeka komanso omasuka.
Tsatirani Pulogalamu Yophunzitsa
Kutsata ndondomeko yophunzitsira ndi njira yophweka yokhala ndi cholinga choyendetsa. Mudzadziwa bwino zomwe muyenera kuchita tsiku ndi tsiku, ndipo -pakuti kuthamanga kulikonse kumamanga pazotsatira-zidzakhala zovuta kubwerera kapena kusiya kugwira ntchito. Potsatira ndondomeko kungakuthandizeninso kupewa kuvulaza kosavuta posaonjezera milege yanu mofulumira. Ngati mwatsopano kuti muthamangire, apa pali ndondomeko zoyambira maphunziro kuti muwone:
- Masabata 4 Kuthamanga One Mile : Kwa atsopano kuti ayambe
- Ma sabata atatu ku Mphindi 30-Mphindi Yoyambira : Oyamba kumene angathe kuthamanga kwa mphindi
- Masabata 4 Kuthamanga Milima Awiri : Oyamba kumene angathe kuthamanga makilomita awiri
- Pulogalamu 5K Kuthamanga / Kuyenda Phunziro: Oyamba kumene angathe kuthamanga kwa mphindi zisanu panthawi
- Ndandanda ya Maphunziro a Ophunzira Oyambira a 5K : Oyamba kumene angathe kuthamanga makilomita imodzi
- Ndondomeko Zambiri Zophunzitsira : Ngati palibe ndondomeko yapamwambayi ikugwira ntchito
Thamangani Nthaŵi Zonse
Kusagwirizana ndikofunikira, malinga ndi othamanga omwe amalephera kulemera thupi ndikutaya . Ngati simukufuna kutsatira ndondomeko, mukufunikira kutsimikiza kuti mukuyenda nthawi zonse chifukwa simungateteze thupi poyendetsa kamodzi pa sabata.
Ndi bwino kupeza ntchito tsiku ndi tsiku. Koma ngati sizingatheke, yesani kuwombera osachepera katatu kapena kanayi pa sabata. Ngati muwona kuti cholinga chanu chothamanga chirikuvutika, tsatirani malangizo awa kuti muthe kudzozedwa. Chinyengo chimodzi chokhala ndi cholinga ndicho kudzipezera mphotho yaing'ono pamene mukufika pachimake, monga kuyendetsa mtundu wina kapena kufika patali. Onetsetsani kuti mumagwiritsa ntchito mphoto yopanda chakudya, monga pedicure, massage, kapena cool gear gear.
Dziwani zambiri:
- Pangani Kuthamanga Choyamba
- Zifukwa Zopambana Zopanda Kuthamanga ndi Momwe Mungadzidzire
- Mmene Mungayambire Makhalidwe Othawa
- Njira 5 Zokondwerera Mapeto Anu
Sungani Icho Chovuta
Kuphatikizapo ntchito yofulumira kapena yophunzitsira nthawi (kuyendetsa mofulumira kwambiri kwa nthawi yochepa) nthawi yanu yodalirika ingathandizenso kuyesayesa kwanu kulemera. Ntchito yofulumizitsa imayaka makilogalamu ochuluka m'kanthawi kochepa. Mudzawonjezerekanso minofu yanu ndikusintha thupi lanu lokhazikika, kukupangitsani kutentha makilogalamu ambiri tsiku lonse. Yesani kuwonjezera mavuto osangalatsa , monga kusewera 5k mwezi uliwonse pachaka, kuti mukhale ndi chidwi cholimbikitsana.
Mwinanso mutha kulingalira kuwonjezera kuwonjezera mphamvu pazochita zanu. Ena othamanga amapeza kuti angathe kuwonjezera mphamvu zawo zolimbitsa thupi (ndi ntchito) pochita zolimbitsa thupi kawiri kapena katatu pa sabata.
Kupita mofulumira:
- Kugwiritsa Ntchito Mapulogalamu Opangira Kalogalamu
- Tsatirani Zomwe Mungachite Kuti Mufulumire Kuthamanga
- Mmene Mungayendetsere Kukweza Mphiri
- Zochita Zogwira Ntchito-Mphindi 30
Pezani ndondomeko yambiri momwe mungakulitsire mphamvu yanu yamagetsi ndi momwe mungathere mafuta owonjezera panthawi yanu .
Idyani Kuchita
Ngati mukuyendetsa nthawi zonse ndipo mukuphunzitsanso mtunda wautali, zakudya zabwino ndizofunikira kwambiri pa ntchito yanu. Kudya chakudya sikukulolani kuti muphunzitse ndi minofu yoyenera. Musagwiritse ntchito makilogalamu musanayambe , panthawi (pakufunika), ndipo mwamsanga mutatha kugwira ntchito mwakhama. Izi ndi nthawi zofunikira kwambiri pamene zakudya ndizofunikira pa ntchito ndi kuchiza.
Kuthamanga ndi Kutaya Kwambiri Kunenepa FAQs
Pano pali mafunso ambiri omwe amathawa kuchokera kwa othamanga omwe akufuna kutaya thupi poyendetsa:
- Chifukwa Chiyani Sindikusowa Thupi Ndikuthamanga?
- Kodi Makilomita Ambiri Akuyaka?
- Kodi Miliri Angati pa Mlungu Ndiyenera Kuthamanga Kuti Ndichepetse Kunenepa?
- Kodi Kuthamanga Kungakuthandizeni Kutaya Mafuta a Belly?
- Kodi Ndingatani Kuti Ndikhale Wosatha Pogwiritsa Ntchito Plateau Losapatsirana?
Mawu Ochokera
Kachiwiri, kuthamanga ndi ntchito yaikulu yolemetsa. Ali ndi calorie yapamwamba yotentha ndipo ikhoza kuchitidwa paliponse popanda chosowa choposa ma sneakers abwino. Izi zikuti, ngati mutapeza kuti kuthamanga sikuli kwa inu, musataye mtima wanu. Pezani zochitika zomwe mumakonda. Ndikofunika kwambiri kuti mutha kukhala ndi chizoloŵezi chanu kusiyana ndi kusankha ntchito inayake payekha.