Kodi N'kulakwa Kugwira Ntchito Tsiku Lililonse?
Nthawi zina, kuchita masewera olimbitsa thupi kumakhala kochepa kwambiri. Choipa kwambiri ndi chakuti nthawi zambiri amacheza awo amachepetsedwa patatha masabata angapo atayamba pulogalamu yatsopano yochita masewera olimbitsa thupi . Zingakhale zokhumudwitsa komanso zosokoneza.
Nanga nchiyani chomwe chimapangitsa kuperewera kwa kulemera kwa thupi kumapangitsa kuti wina athe kulephera? Pakhoza kukhala zifukwa zingapo zomwe zikukhudzidwa. Koma kawirikawiri, chifukwa chake chimachokera ku chimodzi cha izi.
Ngati mwakhala mukuyesera kukhetsa mapaundi ochepa ndikupanga zochitika zanu sizikulolera zotsatira zilizonse, onani ngati mukupanga zolakwitsa zomwe mukuchita.
Kodi Ndiyenera Kuchita Tsiku Lililonse Kuti Ndisiye Kulemera?
Sizabwino kuchita tsiku ndi tsiku. Kuchita masewero olimbitsa thupi tsiku ndi tsiku ndiwuntha pamene mukuyesera kuchepa. Koma ngati mukufuna kutaya thupi, kubwereza mofanana, nthawi yambiri, kapena nthawi yokwanira sikugwira ntchito. Chifukwa chiyani? Thupi lanu limasintha kuntchito ya tsiku ndi tsiku ndipo mumagunda tsamba loopsya lolemera .
Konzani zolakwika izi: Pangani ndondomeko yochita masewera olimbikitsa yomwe imakhudza zochitika zosiyana, zoyimira zosiyana ndi zosiyana zaka. Mwachitsanzo, ngati mumakonda kuyenda kwa mphindi 40, pitirizani kuchita ntchitoyi nthawi ziwiri kapena zitatu pa sabata. Koma monga vuto linalake, yendani maminiti 60-75 tsiku limodzi pamlungu. Pa masiku otsala, sakanizani kumapikisano wothamanga njinga ndi tsiku loyenda / kuthamanga nthawi .
Ngati muli ndi thanzi labwino lochita ntchito yowonjezera, onjezerani ntchito za HIIT , zomwe zawonetsedwa kuti zikugwira ntchito yotentha mafuta . Mwa kuphatikiza zosiyana zambiri mu nthawi yanu, mukhoza kutuluka tsiku ndi tsiku ndikupewa kupanikizika.
Musati Mudalitse Chifukwa Chodyera Zambiri
Mukawonjezera zochita zolimbitsa thupi nthawi zonse, mumakhala ndi njala nthawi zambiri - makamaka mukamagwira ntchito tsiku lililonse.
Kulimbana ndi njalayi kungakhale nkhondo yowonongeka, chifukwa nthawi zambiri mumakhala mawu pang'ono mkati mwanu omwe amati, " Ndikhoza kudya chilichonse chimene ndikufuna chifukwa ndimagwiritsa ntchito lero ."
Mfundo imeneyi ndi yosavuta. Koma ngati mukuyesera kuchepa thupi ndi kuchita masewera olimbitsa thupi, muyenera kukwaniritsa kuchepa kwa kalori kumapeto kwa tsiku. Ngati mukukwaniritsa njala yanu yothandizira ntchito yanu ndi zakudya zamakono komanso ngakhale chakudya chambiri chopatsa thanzi, mutha kutenga m'malo onse omwe mumatentha. Ndiye, kusowa kwanu kwa kalori ndi kuperewera kwanu kochepa kungatheke.
Konzani zolakwika izi: Musanayambe kapena kusintha ndondomeko yanu yochita masewera olimbitsa thupi, dziwani kuti ndalama zanu zonse zimagwiritsidwa ntchito tsiku ndi tsiku . Mukhoza kudziwerengera nokha kapena kupeza mayesero owonetserako zamatsenga opangidwa ndi akatswiri monga wophunzitsira kapena wolemba zakudya. Pamene muyamba pulogalamu yanu yotsimikizira kuti mumangowonjezera chakudya chanu kuti mukhalebe ndi vuto la calorie kumapeto kwa tsiku. Kuchokera kwa makilogalamu 500 patsiku kapena makilogalamu 3500 pa sabata ziyenera kuwonongera piritsi imodzi yolemera mlungu uliwonse.
Pewani Kuphunzitsa Kwambiri
Ndondomeko yabwino yowonjezera thupi imaphatikizapo maphunziro a mtima (aerobic), kuphunzitsa mphamvu komanso kusintha kwa ntchito (kutambasula). Pulogalamuyi yothandiza kuti thupi lanu likhale labwino komanso loyenera.
Koma chimodzi mwa zinthu zitatu izi zimapindulitsa kwambiri. Ngati mumagwiritsa ntchito pulogalamu imodzi kapena awiri, mutha kukhala ndi pulojekiti yotsatila bwino ndipo simungapeze mphotho yowononga zolemera pazochitika zanu zolimbitsa thupi.
Konzani zolakwika izi: Mapulogalamu ambiri okhudzidwa ndi zolemetsa zimaphatikizapo ntchito yowonongeka motero simungathe kuwonjezera cardio. Koma muyeneranso kutsimikizira kuti mumachita masiku 2-3 a kuphunzitsidwa mphamvu , komanso. Ngati nthawi ndizovuta, yesetsani kuchita masewera olimbitsa thupi komanso nthawi yayitali ya mphamvu zomwe zimakhala pakati pa mphindi zisanu ndi zisanu ndi ziwiri za cardio. Kenaka, tsirizani ntchito iliyonse ndi mphindi khumi ndi zisanu ndi ziwiri kuti muteteze ziwalo zathanzi komanso thupi lopweteka.
Musachepetse Ntchito Yopanda Ntchito
Zimakhala bwino ngati mupita ku masewera olimbitsa thupi tsiku ndi tsiku ndikukamaliza kupha munthu - pokhapokha ngati mutapatsa mpata tsiku lonse pabedi. Ngati mumapereka malipiro anu pochita masewera olimbitsa thupi omwe simukuchita masewera olimbitsa thupi omwe mumachita masana, ndalama zanu zonse zamtundu uliwonse zimatha kukhala chimodzimodzi ngati simunapite ku masewera olimbitsa thupi.
Konzani zolakwika izi: Zochita zosachita masewera otentha (NEAT) ziyenera kuwerengera kuchuluka kwa ziwerengero zomwe mumatentha tsiku lililonse. Pamene NEAT yanu icheperachepera, kuchepetsa thupi kwanu kumachepetsanso, simukuwotcha mafuta ambiri tsiku ndi tsiku ndipo simungachepe.
Ngati ntchito yanu ikukulepheretsani kufooka, pangakhale nthawi yoti muyambe kuyesa pulogalamu yanu. Onetsetsani kuti ntchito yanu yowonjezereka ndi yochepa ndipo mumaphatikizapo masiku ena ochepetsera pakadutsa sabata kuti mupatse thupi lanu mwayi wokonzanso ndi kumanganso.
Komanso, kumbukirani kuti si nthawi zonse kugwira ntchito komwe kumayambitsa kusowa kwa zofunikira. Nthawi zina kusankha kwagona pabedi kapena kukhala pa mpando tsiku lonse kumapangidwa ndi chizolowezi osati kutopa kwenikweni. Yesetsani kudumpha masana ndi kupita kumalo olimbikitsa m'malo mwake. Ndinagwira ntchito? Onetsetsani ngati mungagwiritse ntchito malo ogwirira ntchito kapena mutenge nthawi yochepa kuti muchoke pa mpando wanu ndikuyendayenda.
Pewani Kugwiritsa Ntchito Zakudya Zolimbitsa ndi Zakumwa Zamasewera
Kodi mumapumitsa panthawi yomwe mumakhala ndi masewera olimbitsa thupi kapena mipiringidzo? Ngati ndi choncho, mwina mukuchotsa vuto la calorie yomwe mwangopeza. Nthawi zina, ochita masewera amafunika kumwa zakumwa zolimbitsa thupi, koma ambiri omwe amagwiritsa ntchito madzi ndiwo njira yabwino yopangira madzi. Ndipo malo anu opangira zakudya zowonjezera mwina sizikuthandizani ngakhale. Pali zambirimbiri zamsika pamsika ndipo, zomvetsa chisoni, ambiri sachita kanthu koma amapanga malonjezo opanda kanthu ndikukweza chikwama chanu.
Konzani zolakwika izi: M'malo moika ndalama muzipatala, zakumwa, kapena zowonjezereka, imayendetsa paulendo wokacheza ndi odyetsa masewera olimbitsa thupi kapena odyetsa zakudya. Iwo adzakuthandizani kuti mupeze kuti mukupeza zokwanira za calories kuti mupeze mokwanira kuchokera kuntchito yanu. Iwo angakuthandizeninso kuti muzindikire komanso mwinamwake kudandaula zowonjezera zomwe mukufuna kuzigwiritsa ntchito.
Mawu ochokera
Mosasamala kukula kwake, zochita zolimbitsa thupi nthawi zonse zikhale mbali ya chizoloŵezi chanu cha tsiku ndi tsiku. Mudzakhala ndi ubwino wambiri wathanzi ngati mumagwira ntchito zochitika tsiku ndi tsiku. Koma ngati mukuchita nawo pulogalamu yogwira ntchito kuti muchepe thupi muyenera kusamala kwambiri kuti mukwaniritse cholinga chanu. Pangani zochepa pang'ono kusintha, pewani zolakwika zofala, ndipo inu mwachiwonekere zotsatira zotsatira pa scale.