Momwe mungagwiritsire ntchito Performance Plateau
Tonsefe tikufika pa gawoli muzochita zathu zolimbitsa thupi panthawi ina. Zikuwoneka kuti palibe chowonjezera chomwe chimachitika, kutaya mafuta kapena kupweteka kwa minofu . Kwa ena zikuwoneka ngati kupita patsogolo kosatha chifukwa cha kutsika kwa thupi loyambira; ena amapita kumalo oterewa mwamsanga. Nazi malingaliro abwino othandizira kuyambitsa injini yolimbitsa thupi.
Ikani Zolinga Zokwanira ndi Zoyembekeza
Izi zingawoneke bwino, koma osati kwa aliyense.
Atsikana, simungathe kukwatulidwa kunja kwa miyezi ingapo yobadwa; ndi anyamata, zaka khumi za booze sizituluka mwamsanga sikisi. Pezani zenizeni, pitani kuntchito, phunzirani kukonda zochepa zolembera ndi zolembera, zolemba, zolemba.
Lembani zomwe mukupita kuti mudziwe nthawi yomwe kuchepa kwanu, kupweteka kwa minofu kapena kuchepetsa kukula kwa chiuno kumayambira. Izi ndi zofunika chifukwa ngati simukuzilemba kapena kuzijambula, n'zosavuta kulingalira kuti zinthu ziri bwino kapena zoipitsitsa kuposa momwe zilili.
Gwiritsani Ntchito Miyala Yoyenera
Gwiritsani ntchito mamba kuti muthe kuyeza mafuta . Kuti muthe kudziwa momwe mukupangidwira kuti mutaya mafuta ndi kumanga thupi lanu , pitirizani kupeza magetsi omwe amasonyeza thupi lanu ndi mafuta. Kawirikawiri, kulemera kwathunthu sikungasinthe koma minofu yanu idzawonjezeka ndipo mafuta anu amachepetsa. Masikelo opangidwa ndi Omron ndi Tanita ndi abwino ndipo amasankha zitsanzo ndi izi.
Ngati simungakwanitse kupeza ndalama zoterezi, yesetsani kupeza masewera olimbitsa thupi, gulu lachipatala, bungwe la zachipatala kapena malo omwe anthu amapereka.
Yang'anani Zakudya Zanu ndi Chakudya Chakudya
Sungani mafuta okhutira ndi mafuta odzola ! Mafuta osapitirira 25 peresenti, komanso opanda mafuta, ozizira, mafuta odzola, shuga woyengedwa, makola, mabisiketi, mikate, maswiti ndi zina zotere.
Ingochotsani icho, nthawi. Palibe.
Pofuna kulemera kwa mafuta, mapuloteni otsika kwambiri, makamaka nyama za nkhuku , mkaka wopanda mafuta, nsomba monga tuna ndi salimoni, nyemba ndi zipatso zambiri ndi ndiwo zamasamba. Onetsetsani kuti mumadya zokwanira. Onani nkhani yakuti Zakudya Zakudya Zolimbitsa Thupi . Cholakwika chachikulu chomwe chiyembekezo cholemera ndi kupweteka kwa minofu sichikudya chakudya chokwanira chokwanira, ndipo izi sizikutanthauza mapuloteni.
Tinyamule Mitundu Yomweyo
Kuvala minofu ndi kutaya mafuta muyenera kudula minofu mokwanira kuti muthe kukula kwa minofu . Izi zikutanthauza kuwonetsa magulu onse amisala mobwerezabwereza sabata iliyonse ndipo makamaka katatu pa sabata.
Tsopano ngati mumapezeka pamtunda patatha miyezi yambiri ya pulojekitiyi, yesetsani kukanikiza gawo lina, ndikupanga magawo 3 kapena 4 sabata iliyonse ngati mukumva kuti malamulo anu angathe kutenga maphunziro owonjezera. Kumbukirani kuti pakalipano muyenera kukhala mukuwonetseratu kuti mukulephera kapena paliponse, pazokwereza 12 pa ma seti 3 kuti muyambe kuchita masewera olimbitsa thupi pulogalamuyi. Mwinamwake munasintha katundu wolemera kuti muwerengere chifukwa cha mphamvu.
Idyani ndi Kumwa Malinga ndi Ntchito Yanu
Kudyetsa nthawi potsatira zochita masewero olimbitsa thupi komanso nthawi yodzipangira ntchito ndi chimodzi mwa zinthu zofunika kwambiri pazochita zolimbitsa thupi.
- Tengani mapuloteni oyambirira a masewera olimbitsa thupi ndi pafupifupi 20 magalamu a mapuloteni. Mkaka wamakono udzachita.
- Tengani kumwa zakumwa masewera olimbitsa thupi ngati mukuchita masewera oposa ola limodzi. Mapuloteni sali oyenera panthawi ino.
- Pakangotha mphindi 30 zokhazikika, idyani kapena muzimwa makilogalamu 20 a mapuloteni omwe ali ndi timadzi timene timakhala timene timapanga timadzi timene timakhala timene timakhala timene timakhala ndi nthawi yayitali komanso timaphatikizapo cardio.
- Musapangitse mavitamini ngati mumaphunzitsa zovuta masiku 4 kapena kuposa sabata iliyonse. Mukufunikira kuti muteteze mapuloteni anu a minofu kuchokera ku kuwonongeka ndikubwezerani malo ogulitsira glycogen .
Kupumula ndi Kupeza
Masabata 4 mpaka 6 amatha sabata losavuta kumene mumachita pafupi theka lanu lachizolowezi chophunzitsidwa bwino kapena kuphunzitsidwa kwathunthu pa theka la mphamvu.
Izi zimapereka 'zenera' momwe thupi likhoza kudzibweretsera komanso kulimbitsa. Mfundo ya kulemera kwa thupi ndi kumanga minofu ikupita patsogolo, kupweteka kwa minofu, kukonza ndi kukula kwatsopano. Perekani mwayi umenewu kuti uchitike.
Kodi Ena a Cardio
Ophunzitsa ena olemera ndi opanga thupi amakhala mwamantha kuti kuchita masewera olimbitsa thupi kudzachedwa kapena kuchepetsa minofu kukula. Zochita zolimbitsa thupi ndi zabwino kwa thanzi lanu, zimayaka mafuta ndi mafuta ndipo zingathandizenso kukula kwa minofu. Pitirizani kukhala ndi mphindi zosachepera makumi asanu mphambu zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi ziwiri zokambirana. Kwenikweni, gawo labwino la cardio lingathandize kuthetsa minofu ya glycogen (shuga) ndikukupatsani nyamakazi yaikulu kwambiri ya anabolic pamene insulin, mahomoni a zomangamanga , akuyitsidwanso kuti amangenso minofu ndi zowonjezera zatsopano, mapuloteni, ndi shuga .
Yesani Kusintha Kwambiri
Ngati simukupita patapita miyezi yambiri, yesani kusintha. Thupi limayankhidwa ndi kusintha kwakukulu ndi pulogalamu. Ngati cholinga chanu ndi cholemetsa, yesani pulogalamu yapadera monga Circuit Fit . Ngati nyumba yanu ili ndi minofu komanso kuti mukhale okhwima ndipo mutha kusintha pang'ono, mutsegule kuchokera ku 3 maselo khumi ndi awiri (12) opitilira khumi ndi awiri (4) pazithunzi khumi ndi ziwiri (4) zapadera 12, kapena yesani piramidi . Onani Bukhu la Maphunziro a Zolemera Zolimbitsa Bwino .
Sinthani Nthaŵi Yophunzitsa
Mafilimu angakhale osiyana kwa anthu ndipo izi zingakhudze momwe mumaphunzitsira ndi zotsatira zanu. Mwachitsanzo, cortisol, hormone yobadwa mthupi, imakhala yam'mwamba kwambiri kwa anthu ambiri. Zitsanzozi zimatha kusiyana pakati pa munthu ndi munthu, kotero mwina mungapeze zotsatira zabwino pakupeza nthawi yabwino yophunzitsira inu, m'mawa kapena madzulo.
Pezani Mpumulo Wambiri, Kutonthozedwa, ndi Kugona ndipo Musapeputse
Apanso, izi sizingakhale zovuta koma ndizo. Mahomoni opanikizika monga adrenaline, noradrenaline, ndi cortisol akhoza kusewera ndi kupweteka kwa minofu ndi kutayika kwa mafuta. Kupanikizika kumapangitsa kuti thupi likhale lopweteka kapena lopweteka lomwe limayambitsa kuwonongeka kwa minofu, nthawi zina kuwonjezereka kwa mafuta, ndi kudwala matenda. Kuwongolera pamtunda kungapangitse malo omwe ali mkati. Pumula ndi kukula mwamphamvu.