Zingakhale zondikondweretsa kukuuzani kuti pakati pa mapindu ake ambiri, Pilates ndiyo mafuta abwino kwambiri owonetsa thupi padziko lapansi, ndipo zonse zomwe muyenera kuchita ndi Pilates ndipo simudzakhala ochepa ngakhale ziri zotani. Sizimenezo. Pilates akhoza kukhala othandiza kwambiri monga gawo la mafuta omwe amawotcha mapulogalamu olimbitsa thupi, koma zinthu zina zingapo ziyenera kukhalapo kuti zikhale bwino.
Mafuta ochuluka omwe amawotcha kumadya amadalira mphamvu zochuluka zomwe zimatengera kuti akwaniritse. Timapeza mphamvu zathu kuchokera ku zakudya zopatsa chakudya. Ngati tili ndi mavitamini omwe satenthedwa pochita masewera olimbitsa thupi kapena ndi njira zamoyo, timawasungira ngati mafuta. Ngati ntchito yanu ikufuna calories yambiri kuposa momwe mwatengera, thupi lanu lidzawotcha mafuta kuti liwathandize kupanga ntchito yanu.
Kutentha kwa Mafuta ndi Pilates
Pali njira zowonjezeretsa mafuta omwe angapangitse Pilates kuchita masewera olimbitsa thupi. Kuwonjezeka kwa liwiro limene mumachita nthawi zonse, msinkhu wa zovuta za zochitika, ndi kutalika kwa ntchito yopsereza zimatentha kwambiri mafuta ndi kukuyandikitsani pafupi ndi malo oyaka mafuta . Phunzirani zambiri za momwe mungagwiritsire ntchito Pilates kuchita masewera olimbitsa thupi :
Kuchepetsa Kulemera kwa Zopangira Zochita: Mphamvu ndi Cardio
Malingana ndi American College of Sports Medicine (ACM), mphindi 150 mpaka 250 pa sabata lochita masewera olimbitsa thupi lidzalimbikitsa kulemera. Kuchepetsa kulemera kwa thupi kumachitika moposa 250 mphindi pa sabata.
Izi zikhoza kukhala ma Pilates asanu ndi asanu pa sabata. Komabe, magawowa ayenera kukhala ofunika kwambiri kuti akwaniritse kukula komwe mukufunikira kuti mafuta akuwotchedwe .
Njira yothetsera vutoli ndi kupanga chisakanizo cha cardio ndi mphamvu ndi kusinthasintha maphunziro sabata yanu yonse. Mgwirizanowu umadziwika kuti ndi wabwino kwambiri pofuna kulimbitsa thupi ndi kulemera kwa thupi.
Pilates ndi gawo lochepa lophunzitsira zolemera / kusinthasintha gawo la pulogalamuyi. Ndipo Pilates ndi abwino kwa izo.
Aerobic Workout
Musati muwopsyezedwe ndi lingaliro la kuwonjezera zochita za aerobic (cardio) pulogalamu yanu yophunzitsa . Mungayambe ndi mitundu yonse ya ntchito zomwe zimapangitsa mtima wanu kuwonetsa kwa nthawi yaitali. Mungayambe ndi dongosolo loyenda, kuvina, kuthamanga, kusambira kapena zochitika zina zosangalatsa. Ngati simukudziwa kuti cardio yochita masewera kapena momwe mungayambire, werengani zambiri zokhudza cardio .
Kotero kodi mukufunikira ndalama zingati? Malangizo othandizira anthu a ku America amasonyeza maola awiri pa sabata la masewera olimbitsa thupi a cardio) kapena maola 1.25 a high-intensity cardio. Phunzirani zambiri za kuphatikiza maphunziro a Pilates ndi cardio:
Cross Training with Pilates
Kuphunzitsidwa kwa Pilates ndi Interval
Yambani ku Pilates
Chitsanzo cha pulogalamu ya ochita masewera olimbitsa thupi yomwe ili pansipa ikukupatsani maola 2.5 a cardio yochepetsera komanso osachepera maola awiri olimbitsa mphamvu . Izi zidzakuyikitsani mu malo olemera kwambiri a masewera oposa 250 pa sabata yochita masewero olimbitsa thupi monga momwe ACM ikuyendera (onani tsamba 1). Inde, mutha kusakaniza ndi kusakaniza monga momwe zilili ndi thupi lanu ndi ndondomeko yanu, ndikuwonjezeranso mphamvu ngati mukuyenera.
Chitsanzo cha Pulogalamu Yochita Zopsa Moto
Tsiku 1: Pilates 40 - 60 min, cardio 30 min
Tsiku 2: Cardio 30 min
Tsiku 3: Pilates 40 - 60 min
Tsiku 4: Cardio 30 min
Tsiku 5: Cardio 30 min
Tsiku 6: Pilates 40 - 60 min, Cardio 30 min
Tsiku lachisanu ndi chiwiri: tsiku lopumula kapena mupange tsiku lophonya
Yambani ku Pilates
Pezani Njira Zogwirira Ntchito za Pilates
Pitirizani Kulowetsa Zochita
Zakudya ndi Kutaya Kwambiri
Nkhani yokhudza zochita zolimbitsa thupi komanso kutentha kwa mafuta sizingakhale zangwiro popanda kutchula hafu ina ya mafuta oyambitsa equation: zomwe mumadya. Zakudya ndi masewero olimbitsa thupi zimayendera palimodzi kuti pakhale kulemera kwa thupi - pambuyo pake, mungathe kuchita zonse za cardio ndi Pilates padziko lapansi ndipo musataye kulemera konse mukamadya zakudya zonse.
Nazi zina zomwe zingakuthandizeni pa gawo la zakudya za polojekiti yanu yolemetsa:
Moyo Wathanzi Wolemera Kwambiri
Fat Burning Pilates DVD
Palinso ma DVD a Pilates omwe amagwiritsa ntchito mafuta oyaka. Nawonso, kawirikawiri amaphatikiza ntchito ya cardio ndi Pilates .
Yerekezerani mitengo ku Fat Burning Pilates DVD
Malangizo Owonjezera a Mafuta Oyaka Moto
- Mafuta owotcha ndi Kuphunzitsa Kulemera
- Mafuta Oyaka Moto ndi Kuthamanga
- Mafuta Opsa ndi Kuyenda
- Mafuta Oyaka ndi Yoga
- Mafuta Oyaka ndi Kuchita Zochita
> Zotsatira :
> ACSM Udindo Pitirizani Ntchito Yathupi ndi Kutaya Kwambiri, ACSM pa Intaneti.
CDC. Ntchito Yathupi Aliyense. https://www.cdc.gov/physicalactivity/basics/adults/index.htm.
> US Dept. ya Health and Human Services. Ntchito Yogwirira Ntchito kwa Achimereka. https://health.gov/paguidelines/guidelines/default.aspx.