Njira Zapamwamba Zokuthandizira Njira Yanu Yopera Zapang'ono
Kaya mukufuna kuchepetsa nyengo yotsuka nyengo, chochitika chapadera, kapena maholide, zochita masewera olimbitsa thupi zimayenera kukhala mbali ya kulemera-kutaya kwa equation. Kuchita masewera olimbitsa thupi kudzakuthandizani kuti musunge minofu ya minofu, yomwe imakhala ya thanzi la thupi lanu komanso yabwino kwa maonekedwe anu. Komanso, kusunga minofu kumapangitsa kuti thupi lanu likhale losavuta kuti likhale labwino kwambiri. Pamene njinga yamoto yokwera kunja sizingathe kukuthandizani kuvala mapaundi, njinga zamkati zimatha.
Kuwonjezera pa kuwononga makilogalamu 400 mpaka 600 mu kalasi ya mphindi 45 , kuyendetsa njinga zamakono kumathandizanso kuti musamangomaliza thupi lanu (injini ya thupi lanu) ndipo mumapereka mpata woyankhula ndi kulimbitsa minofu yonse, miyendo, popanda kugwedeza mapewa anu . Kuti mupindule kwambiri ndi ndondomeko yoyendetsa njinga zamkati, muyenera kutsatira malamulo ena okhudzana ndi zakudya ndi maphunziro.
Malangizo 8 Okuthandizani Kuti Mukhale Olimba, Khalani ndi Thanzi Labwino, Ndi Ochepa
- Idyani musanakwere. Mosiyana ndi zomwe mwamvapo phindu lochita masewera olimbitsa thupi, ndibwino kupatsa thupi lanu mphamvu zomwe zimayenera kukwera molimbika ndikupeza phindu lopindula. Ngakhale mutatenga kalasi yam'mawa, idyani kakang'ono kamphindi 30 musanakwere. Ichi chikhoza kukhala nthochi yaing'ono, chidutswa cha toast ndi kupanikizana, kapena pang'ono. Chitani chimodzimodzi ola limodzi kapena awiri musanafike madzulo kapena madzulo nthawi yopita njinga pamasitepe pogwiritsa ntchito mapuloteni ndi carbs (mwinamwake apulo yaying'ono yokhala ndi supuni ya mafuta a amondi kapena masipuni ochepa a chotsitsa). Kuwonjezera pa kukuthandizani kuti mupitirize kudya, kumadya mofulumira kungakuthandizeni kutentha makilogalamu owonjezera, chifukwa cha kutentha kwa chakudya . Onetsetsani kuti mumamwa madzi ambiri musanayambe kukwera; Thupi lanu limafuna kumwa madzi okwanira kuti kusungunula kwa thupi kwanu kukugwedezekeretseni komanso kuyatsa makilogalamu bwino.
- Limbikitsani kuyenda ndi zovuta. Ndi mitundu yosiyanasiyana ya masewera olimbitsa thupi, kuphunzitsa nthawi kungapangitse kuti thupi lanu lisagwiritsidwe ntchito mofulumira-ndipo zimakhala zofanana ndi maulendo oyendetsa njinga zamkati. Taganizirani izi ngati njira yokhotetsa thupi lanu kuti liwotche mofulumira. Pogwiritsa ntchito njira zovuta kupangira (kutanthauza, kuthamanga mofulumizitsa mofulumira kwambiri) mofulumira kwambiri, mumatentha kwambiri panthawi yopuma kuposa momwe mungakhalire mofulumira, mofulumira. Izi zidzathandizanso kuti thupi lanu lizigwiritsa ntchito kwambiri poika mpweya ( pambuyo pa kutentha ), kukupangitsani kuti mupitirize kuwotcha ma calories kwa maola angapo mutatha.
- Gwiritsani ntchito ntchito yanu. Ngati mulibe nthawi ya kalasi ya mphindi 45, pangani magawo awiri a mphindi makumi awiri ndi awiri ndipo muwotchera makilogalamu ochuluka kwambiri pakati pa awiri monga momwe mungakhalire ndi kalasi imodzi. Mwinanso mukhoza kudzikakamiza mwamphamvu panthawi yochepa, mukuwombera mafuta owonjezera. Mulimonsemo, mudzakolola zotsatira zowonjezera kawiri pa tsiku mmalo mwa kamodzi, ndikulolani kutentha makilogalamu ambiri mu maola 24.
- Yambani kuyendetsa njinga. Chitani mtundu womwewo wa ulendo tsiku ndi tsiku, ndipo thupi lanu lizigwirizana ndi ntchitoyi ndipo simungakhale ndi chimbudzi chachikulu chochita khama lanu monga momwe munayambira poyamba. Njira yothetsera vutoli ndikutembenukira nthawi zonse (kusinthana pakati pa chipiriro, mphamvu, nthawi, ndi kukwera kwa mitundu), ndipo zimasiyanitsa mphamvu, kuti thupi lanu likhale lopsa mofulumira nthawi komanso pambuyo pake.
- Kodi kumaphunzitsa maphunziro. Ngati minofu yowongoka kwambiri imakhala yowonjezereka, muyeso wanu wa kupumula (RMR) udzakhala ndi makilogalamu owonjezera omwe mungatenthe 24/7. Kuti mumange minofu kunja kwa sitima yapamtunda, yesetsani kuchita masewera olimbitsa thupi pa gulu lirilonse la katatu kapena katatu pa sabata, limalangiza Wayne Westcott, Ph.D., mkulu wa zasayansi ku Quincy College ku Quincy, Massachusetts , ndi wolemba za "Khalani Olimba, Mwamva Wachinyamata." Mwanjira iyi, mudzawonjezera minofu ndikumangirira RMR yanu panthawiyi. Kaya mumagwiritsa ntchito makina olemera kapena zolemera , palibenso magetsi kapena kettlebells .
- Bweretsani minofu yanu moyenera. Pakatha ora limodzi mutatha kudya, idyani zakudya ndi mapuloteni (monga mafuta okwana 12 okhutira kapena mafuta ang'onoang'ono a peyala) kuti mubweretse malo ogulitsira minofu ndipo mupereke mankhwala amino kuti musamangidwe ndi kumanga . Izi zidzasunga minofu yanu ndi metabolism yanu bwino ndikukonzekera thupi lanu lotsatira.
- Musamadzipatse chakudya chamadzulo. Anthu ena amalakwitsa kuganiza kuti popeza kuyendetsa njinga zamakono ndizochita masewera olimbitsa thupi, amatha kudya chilichonse chimene akufuna komanso amalephera kulemera. Osati choncho. Chowonadi n'chakuti ngakhale mutakokera mtima wanu, simungathe kutentha makilomita 500 kapena 600 mu mphindi 45. Muyenera kuwotcha mafuta oposa 3,500 kuti mutaya thupi limodzi pokhapokha ngati mutadzipangira chokoleti chokhekerako, mutha kudya makilogalamu 537, motero mutha kuchotsa mpweya wa calorie womwe munachita pa njinga.
- Sunguntha. Ngati mwatopa pambuyo pa sewero la hardcore, musadzipatse chilolezo chokhala sofa spud tsiku lonse. Chitani ichi ndipo mutha kukwaniritsa kuwononga kwa calorie zomwe mumapanga pachitchi. Njira yabwino ndiyo kusunthira zambiri kuti zitaya zambiri.