Ndizo zonse zokhudza mphamvu
Chinthu chachikulu pazochita zolimbitsa thupi ndikuti ndi chimodzi mwa zinthu zofunika kwambiri zomwe mungachite ngati mukufuna kutentha mafuta ambiri . Nkhani zoipa? Palibe 'masewero' omwe angapangitse kuti azichitika usiku wonse.
Izi sizikutanthauza kuti simungathe kufulumizitsa ndondomeko yoyaka mafuta ndi njira imodzi yochitira izi ndi izi: Gwiritsani ntchito kwambiri . Izi zimafuna kuthera nthawi pamalo omwe oxygen imasowa komanso kumakhala kovuta, koma mphotho ndi thupi lamphamvu, lopweteketsa lomwe liri ndi mafuta ochepa komanso ochepa kwambiri. Fufuzani za mavitamini abwino omwe amawotcha mafuta komanso momwe angakuthandizireni kuti mutaya mafuta.
Maphunziro Ofunika Kwambiri
Zomwe ziri: Njira yophunzitsira nthawi yomwe mumakhala yochepa, yopambana (kapena anaerobic ) machitidwe (mwachitsanzo, onse otuluka kunja) ndi nthawi zochepetsera.
Chifukwa chake zimagwira ntchito: Kafukufuku amasonyeza kuti HIIT imayambitsa njira zamagetsi zomwe zimapangitsa kuti mafuta aziwonongeka m'thupi, zomwe zimapangitsa kuti mafuta azikhala othandiza kwambiri.
Yemwe ndizo: Ochita masewero olimbitsa thupi amene angathe kuthana ndi vuto. Kwa oyamba kumene: Yesani maphunziro oyambira pang'onopang'ono ndipo pang'onopang'ono yesetsani kupita ku HIIT kuphunzitsa.
YAM'MBUYO YOTSATIRA MITU YA NKHANI
Kukweza Zolemera
Zomwe ziri: Kuchita masewera olimbitsa thupi pogwiritsira ntchito kutsutsa (thupi lanu, zolemera, makina, etc.) motsutsana ndi minofu ndi zochitika zomwe zimapangidwira kuwonjezera mphamvu , minofu, ndi chipiriro.
Chifukwa chake zimagwira ntchito: Kutukula zolemera kumathandiza kuti thupi likhale ndi mphamvu zowonjezera mafuta ndikugwiritsira ntchito mphamvu komanso poonjezera zowonjezera zowonjezera mutatha kugwira ntchito . Kuti mupeze mphamvu yowononga mafuta, onetsetsani kuti mukunyamula zolemetsa zokwanira kuti muteteze ndi kupanikiza minofu yanu. Zambiri zokhudza kusankha zolemera zanu .
Amene ali a: Onsewa kuphatikizapo okalamba, oyamba kumene , achinyamata komanso olemera kwambiri kapena operewera kwambiri .
Kugwiritsa Ntchito Mphamvu ndi Zothandiza:
Circuit Training
Zomwe ziri : Kuphunzitsa dera kumaphatikizapo kuchita masewera olimbitsa thupi (mphamvu, cardio kapena onse), wina pambuyo pa wina, osakhala ndi mpumulo pakati.
Chifukwa chake zimagwira ntchito : Mofanana ndi maphunziro apamwamba kwambiri, kuyenda mofulumira kwa ntchitoyi kumapangitsa kuti kutentha kwa mtima kukule kwambiri, kukuthandizani kutentha kwambiri mafuta ndi kugwiritsa ntchito mafuta bwino kwambiri kuti mupange thupi lanu. Zimathandizanso kuti mutha kuyambiranso, kuti muwotche kwambiri maola ambiri mutatha kugwira ntchito.
Amene ali kwa : Aliyense. Oyamba kumene angayambe ndi ntchito yoyambira dera ndipo pang'onopang'ono amayendetsa njira zopita patsogolo.
Ntchito Yoyang'anira Dera ndi Zothandizira
Zochita za Anaerobic
Zomwe ziri : Anaerobic machitidwe , amayenda amachita mozama kwambiri, nthawi zambiri ndizofunika kwambiri pazinthu zatchulidwa pamwambapa, koma mungathe kuziphatikizira mu cardio yothandizira kulimbikitsa mafuta ndi calori kutentha. Yambani pogwira ntchito molimbika ndipo muike masekondi 30-60 a anaerobic zochita masewero (mwachitsanzo, burpees , jumps squat , etc.) Mphindi 4-5 iliyonse.
Chifukwa chake zimagwira ntchito : Monga mwazinthu zina zomwe zatchulidwa, kuchita masewera olimbitsa thupi kumayambitsa kutulutsa ma hormone (makamaka kukula kwa hormone), kupititsa patsogolo mphamvu ya thupi kuti igwiritse ntchito komanso kugwiritsira ntchito mafuta ndi kuwonjezereka.
Amene ali kwa : Ochita masewera olimbitsa thupi akukonzekera vuto.
Mankhwala Ogwiritsa Ntchito Anaerobic
The Table Push
Zomwe ziri: Zochitazi sizingakupangitseni kuti musweke thukuta, koma ndizovuta kwambiri: Mutadya mokwanira kuti mukhale wokhutira (osapangidwanso), ikani manja anu pa tebulo ndipo, mu imodzi yosalala kusunthira, dzitseni kutali kwambiri moti simungathe kufika pa mbale yanu.
Chifukwa chake zimagwira ntchito: Zochitika zonse padziko lapansi sizidzawotchera mafuta ngati mutha kudya zakudya zambiri kuposa momwe mumayaka. Kuchita masewera olimbitsa thupi kumathandiza kuchepa kwa kalori komwe kumafunikanso kuwonongeka kwa mafuta, koma mukhoza kuthetsa mosavuta ntchito yonseyo ndi chotupitsa chimodzi chokha. Kulamulira zakudya zanu kumapangitsa kuti ntchito yonseyi ikhale yofunika kwambiri.
Amene ali kwa: Aliyense amene akufuna kutaya mafuta.
Mmene Mungadye Zochepa
Zotsatira:
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Bea J, Cussler E, Going S, et al. Kukaniza Maphunziro Kumatanthauzanso Thupi Laka Zaka sikisi Kusintha kwa Amayi a Postmenopausal. Med Sci Sports Exerc. 2010 July; 42 (7): 1286-1295.
Godfrey RJ, Madgwick Z, Whyte GP. Kuyankha kochititsa chidwi kotulutsa mphamvu kwa othamanga. Masewera a Masewera. 2003; 33 (8): 599-613.
Haltom R, Kraemer R, Sloan R, et al. Maphunziro a kulemera kwa dera komanso zotsatirapo za kumwa mowa mopitirira muyeso. Med Sci Sports Exerc. 1999 Nov; 31 (11): 1613-8.
Kravitz L, Herrera L. Inde! Muwotcha Mafuta Pakukaniza Kuchita Zochita. IDEA Fitness Journal, 6 (4), 17-19.
Tremblay A, Simoneau JA, Bouchard C. Mphamvu ya kuchita masewera olimbitsa thupi pa mafuta a thupi ndi chigoba cha mitsempha ya thupi. Metabolism. 1994 Jul; 43 (7): 814-8.