Kodi mumakonda kuthamanga kuti mutaya thupi? Kuthamanga ndi njira yabwino yotentha makilogalamu. Koma kuthamanga kungatenthe mafuta ochepa kuposa momwe mukuganizira. Ganizirani bwino momwe mungapsere ndalama zamakono zomwe mumayatsa komanso momwe mumapsereza makilomita angapo musanayambe kudya kapena kudya.
Zikhala Zotentha Kuthamanga
Malingana ndi American Council on Exercise (ACE), munthu wa mapaundi 150 amawotcha pansi pa maola asanu ndi awiri pa ora pamene akuthamanga makilomita asanu ndi awiri pa ora pamtunda.
Izi zikutanthauza kuti mukuyenda pa mphindi 10 pa mtunda umodzi.
Koma ndifunika kukumbukira kuti chiwerengerocho ndi chiwerengero cha anthu onse. Nambala yeniyeni ya calories yomwe mumayatsa pamene mukuyenda ikudalira pa zochepa zofanana ndi kukula kwa thupi lanu, msinkhu wanu wa thupi, ndi zikhalidwe zomwe mukuchita. Mudzapeza chiwerengero chabwino pogwiritsa ntchito ACE Physical Activity Calculator. Kenaka sintha nambala yanu malinga ndi izi:
- Pewani chiwerengero cha makilogalamu ngati mukuyendetsa pa treadmill
- Zonjezerani chiwerengero cha makilogalamu ngati mukukwera pamwamba kapena pamtunda wosakhazikika.
- Pewani chiwerengero cha makilogalamu ngati mukuyenda
- Wonjezerani chiwerengero cha ma kalori ngati simukukhala wothamanga nthawi zonse
Kutentha makilogalamu ambiri pamene mukugwedezeka, ganizirani kuponyera nthawi yayitali . Jog pamtunda wochepa kwa mphindi 3-4, kenako fufuzani mphindi imodzi. Bwerezerani maulendo 4-6 kuti muwonongeke kwambiri .
Kuthamanga Kuthamanga-Malingaliro Owotchedwa
Chiwerengero cha makilogalamu omwe mumayaka pamene mukukwera mmwamba chidzadaliranso ndi zinthu zingapo, kuphatikizapo liwiro, kulemera kwa thupi ndipo makamaka chofunika kwambiri. Kuthamanga pang'ono pang'onopang'ono kumawotcha makilogalamu ochepa kusiyana ndi kuwerengera. Pachifukwa ichi, ndi kovuta kupereka nambala yeniyeni ya calories yotentha pamtunda.
Koma pali njira zina zomwe mungayesere. Ngati mumagwiritsa ntchito cholembera chomwe chimawerengetsera ndalama zomwe zimagwiritsidwa ntchito, zimakhala kuti chiwerengero cha kalori choperekedwa chili cholondola. Mukhoza kuzindikira kuti peresenti ikusiyana ndi kuthamanga kalasi ya 0% ndi kutsika kwambiri (10-12%) kuti mugwiritse ntchito monga chitsogozo cha peresenti ya kuwonjezeka kwa calories zomwe zingachitike mukathamanga panja.
Mungagwiritsenso ntchito ntchito zina monga chitsogozo. Kuwonjezera kulowera kuntchito yanu kuli kofanana ndi kuwonjezera liwiro. Kotero inu mukhoza kulingalira kuti kuthamanga kumapiri kumawotcha pafupi makilogalamu ofanana omwe akuthamanga mofulumira. Mwachitsanzo, makilomita 150 omwe adatchulidwapo angawothe mafuta okwana 1095 ola limodzi kwa ola limodzi ndi 700 omwe amatha kuyenda mofulumira.
Pali ziwerengero zochepa zomwe zimatha kuwerengetsa kuti chiwerengero cha calories chinatenthedwa. Iwo angakupatseni nambala yabwino, koma inu mukufunikira kuti muwatenge iwo ndi tirigu wamchere. Owerengera amafuna kuti inu mulowe muyezo weniweni wa phiri kumene inu mumaphunzitsa; ambiri othamanga sangathe kudziwa.
Momwe Mungayambitsire Kuthamanga Kudzala
Kaya mumathamangira panja kapena muthamangira m'nyumba, mumapindula ndi kuyenda (kapena kuyenda) kumtunda. Michaela Raagas ndi Mphunzitsi Wophunzitsira ndi Pulogalamu Yophunzitsa & Maphunziro kwa Technogym.
Technogym imapanga zipangizo zambiri zolimbitsa thupi, kuphatikizapo SKILLRUN treadmill yomwe imagwiritsa ntchito zipangizo zamakono kuti mugwirizane ndi maphunziro a cardio ndi kuphunzitsa mphamvu panthawi yopanga ntchito.
"Kuphatikiza mapiri ndi kukwera mmwamba kupita ku chizoloŵezi chophunzitsira ndi njira yothandiza kwa othamanga kukonza njira zawo ndikuwona zotsatira pafupipafupi, chifukwa amatha kuwotcha kwambiri zopatsa mphamvu popanda kuwonjezerapo khama, chifukwa zimafuna luso la maphunziro a cardio ndi mphamvu . "
Akuti kuthamanga pamtunda kumapatsa phindu lapadera monga kuthekera kusunga ziwerengero zolimbikira ntchito, kuphunzitsa chaka chonse, ndi kuthamanga popanda zopinga pamsewu kapena nyengo yovuta.
Awonjezeranso kuti pang'onopang'ono kuwonjezera pa ntchito yopangira mapepala ndi njira yabwino yophunzirira kukwera mmwamba kuti mutha kusintha bwino luso lanu panja.
Mawu Ochokera
Kuthamanga ndi njira yabwino yotentha mafuta ndi mafuta. Koma ngati cholinga chanu ndi kulemera, kumbukirani kuti othamanga akufunikirabe kuchepetsa mphamvu zawo kuti achepetse thupi ndi kukhala oyenera. Mudzapeza malangizowo ambirimbiri othandiza , mapulogalamu ogwira ntchito komanso mapulani ophunzitsira pa Fit. Gwiritsani ntchito ndondomekozi kuti mupange ndondomeko yomwe ikukuthandizani, kenaka tengani ndondomeko yokonza ndi kukonza zakudya zanu kuti mupeze mphamvu zomwe mukusowa popanda kudya kwambiri.