Tsatirani ndondomekoyi yoyenerera
Kodi ndondomeko yabwino yotani yopangira kulemera ndi iti? Palibe mtundu umodzi wa masewero olimbitsa thupi omwe amathandiza kwambiri kuti pakhale kulemera. Pali kwenikweni atatu. Mukhoza kupanga ndondomeko yoyenerera yopangira masewera kuti muzikhala ndi zotsatira zitatu mofulumira.
Sungani Zochita Zambiri Zolimbitsa Thupi
Zambiri zomwe zimapangitsa kuchepetsa thupi zimakhala zovuta. Zochita masewera olimbitsa thupi angatchedwe kuphunzitsidwa mtima , cardio kapena aerobics .
Kuchita masewera olimbitsa thupi kumaphatikizapo mtundu uliwonse wa kayendedwe kamene kamakweza mtima wanu ndipo imakupangitsani kupuma kwambiri kwa nthawi yaitali . Kuthamanga ndi ntchito ya mtima, kotero akusambira, akukwera njinga ndi kuyenda mofulumira. Kulemera kwa thupi kumapangitsa mtima wanu kuwonjezeka ndikukupangitsani kupuma kwambiri koma osati kwa nthawi yaitali kuti mukhale ngati cardio.
Ntchito yochita masewera olimbitsa thupi ndizofunikira kwambiri pazomwe zimapangitsa kuti thupi likhale lolemera. Chifukwa chiyani? Chifukwa aerobics amawotcha mafuta ndi mafuta. Mukachita nawo maphunziro a cardio, mumayika kagayidwe kabwino kake kamene mumagwiritsa ntchito mankhwala osokoneza bongo. Ndipo ngati mumagwira ntchito mwakhama, mumatentha mafuta ndi ma calories nthawi zonse komanso pambuyo pa kuchita masewera olimbitsa thupi.
Ntchito ya mtima imathandizanso ntchito ya mtima ndi mapapo. Ngakhale izi sizikuthandizani kuti thupi lanu likhale lolemera, lidzakuthandizani kuti thupi lanu lizikhala bwino tsiku lonse lomwe lingakuthandizeni kukhalabe olimba ngakhale pamene simukuchita.
Mwachitsanzo, ngati mtima wanu uli wathanzi, mukhoza kukhala ndi masitepe m'malo mwa elevator kapena kupita ku golosi m'malo mwa galimoto. Zochita izi zosachita masewera olimbitsa thupi zimakuthandizani kutentha makilogalamu ambiri tsiku lonse.
Ngati mwakonzekera kuchita masewera olimbitsa thupi pochita masewera olimbitsa thupi, mukhoza kuyamba ndi njira yosavuta yoyenda yolemetsa .
Pamene mumakhala omasuka kwambiri ndi pulogalamu yanu, onetsetsani kuti mukuyenda mofulumira kuti muchepetse kulemera kapena ngakhale mtunda womwe ukuyenda chifukwa cha kutayika kwakukulu kwa mafuta .
Sungani Mphamvu Zochita Zomanga Minofu
Maphunziro olimbikitsa ndi mtundu wa masewera olimbitsa thupi omwe amachititsa minofu yathanzi. Minofu yamphamvu imakuthandizani kuti muzisuntha thupi lanu bwino. Anthu ena amatchula ku mphamvu ya mphamvu monga "kukweza zolemera" koma pali zovuta zolimbitsa thupi zomwe zimayenera kukhala mphamvu yophunzitsa mphamvu ngakhale kuti sizikuphatikizapo kukweza chotupa kapena mbale yolemetsa pamakina. Mungathe ngakhale kupanga zovuta zophunzitsira mphamvu kunyumba .
Nthawi zina, anthu omwe akuyesera kuchepetsa thupi amalephera kulemera chifukwa cholinga cha ntchitoyi ndi kuwonjezera kulemera kwanu. Pambuyo pa zonse, nchifukwa ninji mungachite masewera olimbitsa thupi kuti muchepetse thupi? Koma m'kupita kwanthawi, kuwonjezera minofu kumakuthandizani kuti mutaya mafuta.
Mukamanga minofu, mumachulukitsa kuchuluka kwa minofu m'thupi lanu. Thupi lomwe lili ndi minofu yowonda kwambiri imayaka zowonjezera zambiri ngakhale ikakhala. Pa chifukwa chimenechi, akatswiri amalimbikitsa kuti tiphatikizepo machitidwe olimbitsa mphamvu kuti tipewe kulemera kwambiri. Simukuyenera kukhala bulky ndi muscular, koma toned zolimba chimango mwina kukhala ndi bwino metabolism.
Thupi lokhala ndi minofu yambiri imakhalanso ndi mawonekedwe abwino kuposa thupi lomwe liri ndi mafuta ambiri.
Maphunziro amphamvu amakhalanso ofunika kwambiri tikamakalamba. Pa zifukwa zambiri, thupi lathu limachepetsa pamene tikukula. Amayi ambiri amapeza kuti pambuyo pa kuchepa kwa thupi, kulemera kwa phindu sikungapeweke ndipo kulemera sikungatheke. Koma ogwiritsa ntchito omwe akupitiriza kumanga ndi kusunga minofu sangavutike kwambiri chifukwa cha kuchepa kwa thupi komanso kuchepa kwambiri.
Ngati mwakonzeka kuchita zozizwitsa kuti muchepetse thupi, yambani kupanga pulogalamu yosavuta yophunzitsira kunyumba. Kapena gwiritsani manja anu, miyendo, ndi kusiya ndi njira yosavuta yophunzitsira yomwe imatenga mphindi 15-20 katatu pa sabata.
Ndondomeko Kukhazikika Zochita Zokuthandizani Kupanikizika, Khala Wathanzi
Maphunziro olimbitsa thupi ndikutambasula. Pulogalamu yotambasula imatenga kanthawi kochepa chabe ndipo ikhoza kuchitidwa pafupifupi malo alionse. Ngakhale zili choncho, kuphunzitsa kusinthasintha nthawi zambiri kumakhala kosalephereka kwambiri. Izi ndizosautsa makamaka chifukwa anthu omwe amatambasula amakhala ndi mapindu omwe angawathandize kuchepetsa thupi .
Kutambasula kumatithandiza kukhala ndi maulendo abwino m'magulu athu komanso kumathandiza kuti minofu yathu isakhale yathanzi komanso yathanzi. Zonsezi zimatithandiza kusuntha bwino kwambiri masana ndikumva kupweteka kwambiri kuchokera ku minofu yolimba kapena kusemphana kwa minofu. Thupi labwino likhoza kusuntha zambiri ndi kuwotcha makilogalamu ambiri.
Koma phindu lopambana lomwe limapangidwa ndi dieters amene amatambasula ndikuti limachepetsa nkhawa. Anthu omwe amavutika ndi kulemera kwawo nthawi zambiri amatchula kuti kudya kwapadera monga chifukwa chachikulu chomwe amanyenga pa zakudya zawo. Ngati dieters ikhoza kupeza njira yabwino yothetsera nkhawa ndiye kuti akhoza kuigwiritsa ntchito ngati njira yothetsera kuthetsa kudya kapena kudya monyengerera pamene maganizo awo amapeza bwino.
Ndipo potsiriza, ngati mumaphatikizapo kusinkhasinkha mwakachetechete mu pulogalamu yanu yotambasula, zingakuthandizeni kugona bwino usiku . Nchifukwa chiyani izi ziri choncho? Kafukufuku wasonyeza kuti anthu omwe ali ndi mpumulo wabwino amakhala ndi mwayi wopanga zakudya zabwino kuposa anthu omwe ali otopa.
Mukukonzekera kuti mukhale otambasula muzoloŵezi wanu wokonzekera kuchita masewera olimbitsa thupi? Yambani ndi dongosolo losavuta limene mungathe kuchita m'chipinda chanu , ku masewera olimbitsa thupi kapena kunja panthawi iliyonse patsiku.
Pangani Ntchito Yanu Yogwiritsira Ntchito Pulogalamu
Tsopano kuti mudziwe chifukwa chake mtundu uliwonse wa maphunziro, onetsetsani kuti mumaphatikizapo mtundu uliwonse wa maphunziro mu dongosolo lathunthu la sabata . Sichimafuna nthawi yaikulu yopanga ndalama. Ngati panopa mukuchita nawo ntchito ya aerobic masiku ambiri a sabata, onjezerani mphamvu za mphindi 15-30 pa masiku awiriwo ndi kutambasula kwa mphindi khumi kumapeto kwa gawo lililonse. Kusungika kwa nthawi yaying'ono kungakuthandizeni kuti muzisangalala ndi madalitso aakulu pamene ndi nthawi yoti mupite patsogolo.