Ngati munayamba mwachitapo kanthu kuti mutenge mapepala asanu ndi limodzi kapena mwendo kuti mutenge mapewa ofooka (ndipo sichoncho ife tonse?), Mwagwidwa ndi nthano ya kuchepa kwa malo .
Nthano iyi ikusonyeza kuti kuchita masewera olimbitsa thupi kwa ziwalo zina za thupi kumakuthandizani kutaya mafuta a thupi pamenepo. Koma, choonadi ndikuti, nanga ndikuti komwe timataya mafuta kumadalira, pakati pa zinthu zina, majini, mahomoni, ndi msinkhu.
1 - Bodza Loyamba: Ndikhoza Kuchepetsa Mafuta Pakati Pa Mfupa Kapena Nsonga Ndi Zochita Zenizeni.
Ngati mukufuna kutaya mafuta pafupi ndi ntchafu kapena mimba, muyenera kupanga chosowa cha calorie (kudzera mu zolimbitsa thupi ndi zakudya), mutaya mafuta a thupi ndi kuwona momwe thupi lanu limayankhira. Chimene mungapeze ndikuti kulikonse kumene mungasunge mafuta ochulukirapo ndiye malo otsiriza omwe mutayawononge. Kwa amayi, nthawi zambiri chiuno, ntchafu ndi kuchepetsa mimba ndi amuna, nthawi zambiri zimakhala mimba ndi m'chiuno.
Chifukwa chimodzi chomwe chiphunzitsochi chikulendewera ndi chakuti amatsitsimutsa kwambiri ndi opomercials, zakudya, ndi magazini akulonjeza ntchafu zoonda, flat abs ndi zina zoopsa chifukwa cha ntchito yochepa.
M'malo mowononga ndalama pa malonjezo onyenga ndi zipangizo zopusa, yesetsani njira yabwino kuti mupeze thupi lanu bwino osati thupi lokhazikika lomwe nthawizonse limawoneka kuti palibe:
- Kuchita masewera olimbitsa thupi nthawi zonse m'dera lanu loyang'ana pamtima .
- Maphunziro olimbitsa thupi lanu lonse 1-3 masiku osagwirizanitsa pa sabata.
- Zakudya zabwino zokhudzana ndi kalori .
Ngati mukufuna kuphunzira zambiri, onani chithunzichi cha ACE, nchifukwa ninji lingaliro la kuchepetsa kuchepa limaonedwa ngati nthano? yomwe ikukamba za phunziro lopangidwa ndi University of Massachusetts. Mu phunziroli, amuna 13 adachita masewera olimbitsa thupi kwa masiku 27 ndi ma biopsies a mafuta adatengedwera kale komanso pambuyo pochita masewerowa. Zotsatira? Ophunzira adachepetsanso mafuta ochokera kumadera osiyanasiyana a thupi, osati ochepa.
2 - Bodza Lachiwiri: Kuti Ndisiyanitse Mitundu Yanga, Ndiyenera Kugwiritsa Ntchito Zolemera Zolemera ndi High Reps
Ichi ndi nthano ina, yomwe ndimayitcha 'Myth Dumbbell Myth' yomwe nthawi zambiri imagwiritsidwa ntchito ndi magazini ndi zovuta, zomwe zimatilimbikitsa kuti tizigwiritsa ntchito zolemera zolemera (mwachitsanzo, dumbbells za pinki) kuti tipange matupi athu. Pali chikhulupiliro kuti njira imeneyi imayaka mafuta ambiri komanso kuti amayi ayenera kukweza zolemera kuti asakhale wamkulu komanso wochuluka.
Chowonadi ndi chakuti kuphunzitsidwa kwa mphamvuyi sikungatenthe mafuta ambiri ndipo njira yokhayo idzawombera thupi lanu ngati mutapanga chosowa cha calories chomwe chimakupatsani inu kutaya mafuta. Kugwiritsira ntchito miyeso yowala kumapamwamba apamwamba kukuthandizani kuwonjezera kupirira kolimba ndipo kumakhala ndi malo pophunzitsa machitidwe, koma kuti wotsamira, kutanthauzira kuyang'ana kumachokera ku kutaya mafuta a thupi.
Kotero, kodi izi zikutanthauza kuti musagwiritse ntchito kulemera kwa thupi / kupititsa patsogolo ndi kuphunzitsa mphamvu? Osati kwenikweni. Momwe mumakweza zolemera zimadalira zolinga zanu ndi msinkhu wanu. Koma, pofuna kulemera, ndibwino kugwiritsa ntchito mitundu yosiyanasiyana yolemera ndi yolemera.
Kusankha Mapeto Anu
- Kuti mphamvu ipeze : 1-6 mapiritsi, zolemetsa zolemetsa
- Kupeza minofu ndi kukula : 8-12 reps, zolemera zolemera-zolemera
- Kupirira : 12-16 kubwezeretsa (kapena kuposerapo), zolemera zowoneka bwino
Ziribe kanthu kaya mumasankha mtundu wotani, muyenera nthawi zonse kukweza zolemera kuti mutha kukwaniritsa zomwe mukufuna. Ngati muli ndi mavoti 12 apamwamba, sankhani kulemera kumene kukulolani kuti mutenge kachiwiri 12 ndi mawonekedwe abwino. Ngati mungathe kuchita zambiri kuposa izi, kuwonjezera kulemera kwanu.
Pogwiritsa ntchito magulu atatu, kaya mumagwiritsa ntchito sabata iliyonse, mwezi uliwonse kapena kusintha masabata angapo, ndi njira yabwino yothetsera thupi lanu m'njira zosiyanasiyana.
3 - Nthano 3: Chifukwa cha Kutentha kwa Fat kapena Kutaya kwa Thupi, Ndiyenera Kokha Kuchita Zochita Zolimbitsa Thupi.
Ngakhale zojambula zojambula pamtima ndizofunika kutentha mafuta ndi kutaya thupi, sikuti ndilo mtundu wokha wa masewero olimbitsa thupi omwe angakuthandizeni kuti mukhale ndi mafuta.
Maphunziro olimbitsa thupi amakuthandizani kusunga minofu yomwe muli nayo komanso kuwonjezera minofu yanu komanso minofu yambiri yomwe mumakhala nayo, mafuta owonjezera omwe mumatentha tsiku lonse.
Chifukwa Chimene Mukufunikira Kulimbitsa Maphunziro
Kumbukirani, minofu imakhala yogwira ntchito kuposa mafuta . Kwenikweni, mapaundi a minofu akhoza kuwotcha paliponse kuchokera pa makilogalamu 10-20 pa tsiku pamene mapaundi a mafuta amawotcha makilogalamu awiri okha pa tsiku. Ndipo, musaiwale, minofu ndi yochuluka kwambiri kuposa mafuta ndipo imatenga malo ochepa. Izi zikutanthawuza pamene mutaya mafuta ndi kupweteka minofu, mumakhala wochepetsetsa ndikukonza.
Ambiri mwa anthu, makamaka amayi, samapewa kuphunzitsidwa mphamvu monga mliri, mwina chifukwa chakuti amaganiza kuti akhoza kulemera kapena chifukwa amakonda cardio. Koma kuphunzitsa mphamvu kumapindulitsa kangapo monga:
- Amamanga minofu yowonda
- Amalimbitsa minofu, mafupa komanso minofu
- Zimapangitsa thupi lanu kukhala lamphamvu komanso lopweteka kwa ntchito yanu ya cardio
- Icho chimayambitsa kagayidwe kake
Pulogalamu yowonongeka ya mafuta idzaphatikizapo ntchito yophunzitsa mphamvu zamagetsi komanso cardio, zomwe zimapangidwa padera kapena palimodzi, malingana ndi nthawi ndi zolinga zanu. Chinthu china chofunikira ndi, ndithudi, kudya zakudya zabwino. Pogwiritsa ntchito zigawo zitatuzi, mukhoza kuwonjezera kulemera kwanu ndi thanzi lanu.
4 - Bodza Loyamba: Ndiyenera Kumva Chisoni Pambuyo Pochita Maphunziro Onse.
Kodi mungadziwe bwanji ngati mwalandira maphunziro abwino amphamvu? Anthu ambiri amakhoza kuyeza ntchito yawo ndi momwe akuwopsya tsiku lotsatira, koma imeneyo si njira yabwino yodziwira ntchito yanu.
Kukhumudwa (nthawi zambiri kumatchedwa kuchepetsa kuchepa kwa miseche kapena DOMS) kumakhala kozolowereka ngati muli oyamba, ngati mwasintha kachitidwe kanu kapena ngati mukuyesa ntchito zatsopano. Koma, kupweteka koteroko kuyenera kuchepetsedwa kwa nthawi, ndipo ngati mukuvutika pambuyo pochita masewera olimbitsa thupi, mungafunike nthawi yowonjezera kapena kuchepetsa kuchuluka kwa ntchito yanu kuti mulole thupi lanu lisinthe ndi kukula.
Kupweteka kwenikweni kumayambitsidwa ndi misonzi yaing'ono mu minofu yanu, yomwe ndi momwe minofu imayankhira mukakhala olemedwa . Kupuma ndi kuchiritsa n'kofunika kuti mukhale ndi mphamvu komanso kumanga minofu yowonda. Ngati mukuvutika pambuyo pochita masewera olimbitsa thupi, mungafunikire nthawi yambiri kuti mupeze kapena mutengeke pang'onopang'ono .
Kodi Mukudziwa Bwanji Ngati Mukugwira Ntchito Yabwino?
- Kwezani kulemera kokwanira . Pamene kulimbitsa mphamvu, nthawi zonse mumafuna kusankha cholemetsa chokwanira kuti muthe kukwaniritsa nambala yomwe mukufuna. Ngati mutaima pamapeto pake ndikudziwitsani kuti mungathe kuchita zambiri, yonjezerani kulemera kwanu kotero kuti zovuta zatha, koma zosatheka kuthetsa.
- Amagwiritsa ntchito magulu anu onse amtundu . Kaya mumachita masewera olimbitsa thupi kapena kugawanika , onetsetsani kuti mumagwiritsa ntchito masewera olimbitsa thupi katatu mlungu uliwonse, ndipo muli ndi zochitika zofanana pa gulu la minofu (ngati mumapita patsogolo).
- Sintha pulogalamu yanu . Onetsetsani kuti mukusintha kachitidwe kanu ka masabata 4-6 kuti muteteze mapepala.
Pofuna kuchepetsa kupweteka, muyenera kutenthetsa musanayambe kugwira ntchito ndi kuzizira pansi ndi kutambasula minofu yomwe mwagwiritsa ntchito mutatha kugwira ntchito.
5 - Nthano 5: Kuphunzitsa Mphamvu Kumapangitsa Akazi Kukhala Ochuluka
Ichi ndi nthano ina yodziwika yomwe imapitirizabe ngakhale kuti amayi ambiri alibe mahomoni (omwe ndi testosterone) oyenera kuti apange minofu yaikulu. Ndipotu, ngakhale amuna amavutika kuti apeze minofu chifukwa chimodzi mwazifukwa za steroids ndi mankhwala otchuka kwambiri ndi amuna omwe akufuna kumanga minofu yayikulu.
Nthano iyi imayendera limodzi ndi nthano 2, amayi okondweretsa kuti maphunziro amphamvu ndi abambo komanso kuti, ngati akweza zolemera, ayenera kumamatira ndi dumbbells pinki.
Palibe chomwe chingakhale chowonjezera pa choonadi.
Chifukwa Chake Akazi Amafunika Kulekerera
Kukwezera zolemetsa zolemetsa kungapindule amuna ndi akazi ndipo, poti, kuyesa thupi lanu ndi zolemetsa zolemetsa ndi njira yokhayo yomwe mungayang'anire zotsatira ndikukhala olimba. Ndakhala ndikunyamula zolemetsa zolemera kwa zaka zambiri ndipo sindinayambe ndayandikira pafupi ndiwoneka ngati wogwirira ntchito. Amayi ambiri omwe amanyamula zolemera amavomereza. Kumbukirani, minofu imatenga malo ochepa kuposa mafuta. Mukamawonjezera minofu, izi zimakuthandizani kutaya mafuta (pamodzi ndi cardio yanu ndi zakudya zathanzi, ndithudi), zomwe zikutanthauza kuti mudzakhala wotsamira komanso wotanthauzira.
Ngati simukufuna kukweza zolemera chifukwa simunayesepo ndipo simudziwa kumene mungayambire, yesetsani Total Body Strength kwa Oyamba Kuchita Masewera olimbitsa thupi omwe amayamba ndi zofunikira za pulogalamu yamphamvu.
6 - nthano 6: Ndine wamkulu kwambiri kuti ndikweze zolemera
Amayi anga agwiritsa ntchito nthawi zonse mpaka atamwalira komanso pamene ndinamufunsa momwe adapitilira, anati, "Wokondedwa, ngati ndingathe, aliyense akhoza kuchita."
Inde, ngati muli ndi zovuta zachipatala kapena zikhalidwe muyenera kupita kukaonana ndi dokotala kuti apeze chithandizo koma, kupitirira apo, palibe malire a zaka zogwiritsa ntchito pulogalamu yamphamvu ndipo, ngakhale bwino, kusintha kumene mukuwona kudzakuthandizani kuti moyo wanu ukhale wabwino.
Phindu la Kuchita Zochita
- Ntchito yabwino
- Kulimbitsa bwino ndikugwirizana
- Mphamvu yaikulu ndi kusinthasintha
- Kusamalira thupi
- Chidaliro chambiri
- Kuchepetsa chiopsezo chogwa
- Kumanga minofu yamphamvu, yowonda
Ndipotu, kuopsa kosachita masewera olimbitsa thupi ndi kupititsa zolemera kumakhala kwakukulu kuposa pulogalamu yotetezeka yothandiza. Ndipotu, popanda kuchita masewera olimbitsa thupi, tikhoza kutaya masentimita atatu mpaka atatu patatha zaka makumi anai, zomwe akatswiri amatcha sarcopenia. Kutayika kwa minofu sikungowonjezera kulemera, koma kumathandizanso kuchepetsa ntchito ndi mphamvu.
Simusowa kutenga maola ochuluka kuchotsa zolemetsa zolemetsa kuti mupeze ubwino, mwina.