Ndondomeko Yanu Yokonda Kulemera kwa Chilimwe

Pangani mawonekedwe a chilimwe

Ndikudziwa kuti ndi nthawi ya kuchepa kwachisanu pamene ndikumva kulira kolimba kuchokera kumabwalo ovala zovala. Nthawi ina, ndinali pamzere ndikuyesa zovala ndikukumva kuti ndikubwera kuchokera ku chipinda chimodzi choyenera. Mayi amene anali kumbuyo kwanga ankanong'oneza bondo, "Akuyesa suti yotsuka," ndi mawu omwewo amatha kunena kuti, "Anangobwera mkati mwa chigalu."

Ngati nyengo yozizira isakhale yachifundo, mukhoza kuyesedwa kuti muwononge zakudya kapena mumathera maola ambiri ku masewera olimbitsa thupi.

Chaka chino, bwanji osapanga njira yosiyana ndikudzipatsanso nthawi kuti mukhale pang'onopang'ono, pulogalamu yowonongeka? Mudzapeza mawonekedwe, kutaya mafuta m'malo mwa minofu ndikupanga kusintha kosatha komwe kudzatha chaka chonse.

Mmene Mungakonzekere Chilimwe

Musanayambe ndi zochitika zatsopano zochita masewera olimbitsa thupi ndi zakudya, muyenera kutero:

1. Ndalama yoyenera ya udokotala ngati mwavulala, matenda kapena matenda
2. Mphindi 20-60, masiku 4-5 pa sabata ( kugawanika ngati kuli kofunikira)
3. Kudzipereka kutsata zakudya zathanzi masiku ambiri a sabata
4. Kufikira kulemera kwaulere, magulu otsutsa kapena makina

Pulogalamu yanu ya Cardio

Gawo loyambirira la phindu lililonse lolemera kapena mapulogalamu olimbitsa thupi ndizochita masewera olimbitsa thupi . Izi ndi maziko anu opsereza mafuta, kupangitsa mtima wanu, mapapo, ndi thupi lanu kuti likhale lolimba pazinthu zina zachisanu. Ngati ndinu oyamba , mufunika nthawi yokwanira kuti mukhale olemera, pafupi ndi masiku asanu kapena asanu ndi limodzi pa sabata kwa mphindi pafupifupi 20 mpaka 60 mumalo osungirako mitima.

Gwiritsani ntchito ndondomeko ndi malangizo pa kukhazikitsa pulogalamu yanu ya cardio:

• Yambani kumene muli . Ganizirani momwe thupi lanu likuyendera ndipo yambani ndi zomwe mumakonda. Ngati simunagwire ntchito zaka zambiri, mukhoza kuyamba ndi mphindi 15-20 3-4 masiku pa sabata ndikuwonjezera nthawi ndi nthawi.
• Gwiritsani ntchito ntchito yanu . Ngati mulibe nthawi yogwiritsira ntchito nthawi yaitali, yesetsani kuchita masewera olimbitsa thupi tsiku lonse. Akatswiri apeza kuti izi ndi zothandiza ngati ntchito yopitiriza.

• Sankhani zinthu zomwe mumakonda . Mudzakhudzidwa kwambiri kuti mukhale ndi ntchito yanu pamene mumakonda zomwe mukuchita.
• Sokonezerani mphamvu, nthawi, ndi mtundu wa ntchito . Yesetsani kugwira ntchito yochepa, yolimbika kwambiri yokhala ndi nthawi yayitali, yochepetsetsa yogwiritsa ntchito zosiyanasiyana. Mukhozanso kuyesa maphunziro nthawi imodzi kamodzi kapena kawiri pa sabata kuti muthe mafuta owonjezereka komanso kuwonjezera kupirira kwanu.

Zojambula za Cardio

Kwa malingaliro, yang'anani pa zojambula za cardio pansipa ndipo yesani kuyesa, kusintha ntchitoyo ngati mukufunikira kuti muyenerere mlingo wanu ndi zolinga zanu:

• Kuphunzitsa Maphunziro Oyamba
• Cardio Endurance Workout
• Low Impact Cardio Blast

Kuti muone kuchuluka kwa makilogalamu omwe mukuwotcha ndi gawo lililonse, gwiritsani ntchito calculator ya calorie .

Gawo lachiwiri la pulogalamu yanu lidzakhala mphamvu yophunzitsira kumanga minofu yotsitsimula ndikukweza thupi lanu . Kuwotcha kwambiri mafuta okhudzana ndi kayendedwe kake (mwachitsanzo, kayendetsedwe kamene kamasuntha kuposa gulu limodzi la minofu). Zitsanzo zikanakhala masewera , mapapo , masewera, ndi kukwera .

Zotsatira zochepa:

• Gwiritsani ntchito magulu anu osokonezeka osachepera kawiri pa sabata, mutakhala ndi tsiku limodzi kapena awiri pakati pa ntchito.

• Pitirizani kudutsa pakati pa 8-12 kuti mumange minofu, 12-16 kupirira ndi 4-8 kuti mumange mphamvu. Musawope kugwiritsa ntchito mipikisano yambiri nthawi zonse kuti muteteze thupi lanu m'njira zatsopano.
• Musaope kunyamula zolemetsa (akazi ophatikizidwa)
• Sankhani mazochita 1-2 pa gawo lirilonse la thupi. Mwachitsanzo:
  • Kusinthidwa kosinthidwa
  • Zowonjezera zakubwerera
  • Zotsatira zimadzutsa
  • Mipukutu ya Bicep
  • Pezani Zokhumudwitsa
  • Maseŵera a mpira
  • Maungulo Othandizidwa
  • Kuphwanya pa mpira
• Ngati ndinu oyamba, yambani ndi nthawi imodzi yokha ya 15 yochita masewero olimbitsa thupi ndi kulemera kochepa, kuwonjezera pang'onopang'ono. Zambiri zokhudza maselo ndi kubwereza .
• Gwiritsani ntchito molemera kuti rep rep mwisho ndi yovuta, koma zosatheka. Muyenera kumaliza rep rep mwisho ndi mawonekedwe abwino.
• Gwiritsani ntchito mphamvu zanu pandekha kapena tsiku lomwe cardio ikugwira ntchito . Ngati mumazichita ndi cardio yanu, mungafune kupatulira chizoloŵezi chanu kuti muzingochita masewera olimbitsa thupi kapena otsika kuti mupulumutse nthawi ndi mphamvu.

Khwerero ndi Gawo Kuphunzitsa Mphamvu

Zotsatira zotsatirazi zimapereka malangizo a magawo ndi magawo kuti muzigwira ntchito iliyonse minofu m'thupi lanu.

• Zolinga Zanu Zabwino
  • Zochita Zojambula Zojambula
  • Khwerero ndi Gawo - Oyenera
• Chifuwa Chanu Chabwino
  • Zitsanzo Zopangira Chifuwa
  • Khwerero ndi Gawo - Chifuwa
• Bwino Kwambiri
  • Zitsanzo Zobwerera Kumbuyo
  • Khwerero ndi Gawo - Kubwerera
• Mipikisano Yanu Yabwino Kwambiri
  • Zitsanzo za Biceps Zochita
  • Khwerero ndi Gawo - Biceps
• Zotsatira Zanu Zabwino
  • Chitsanzo Pezani Zochita
  • Gawo ndi Gawo - Triceps

• Ulemerero Wanu Wapamwamba, Hips & Nsonga
  • Ulemerero wachitsanzo, Zojambula za Hip & Thigh
  • Khwerero ndi Gawo - Ulemerero, Njinga & Nsonga
• Mwamtima Wanu Wopambana
  • Zitsanzo za Ab Ab Zochita
  • Khwerero ndi Gawo - Abs

Ngakhale kuchita masewera olimbitsa thupi n'kofunika, nthawi zambiri kusintha kwakukulu kwa kulemera kumabwera kuchokera ku zakudya zanu. Mwachindunji, mukufuna kuonetsetsa kuti mumatentha makilogalamu ambiri kuposa momwe mukudyera. Njira imodzi yomwe mungakwaniritsire izi ndikutsatira chakudya koma kumbukirani kuti anthu ambiri amakumana ndi zovuta zowonjezera, kotero kuti mungapeze kupambana kwakukulu pakupanga kusintha pang'ono pa nthawi.

Kaya mwasankha kutsatira zakudya zina kapena ayi, pali malangizo ena ochepa omwe angakuthandizeni kukhalabe oyenera kudya:

• Sungani magazini ya chakudya . Gawo loyamba pakupanga kusintha ndikudziwa zomwe mwasankha. Sungani magazini ya chakudya kwa sabata ndikulemba chirichonse pansi. Mudzadabwa ndi kuchuluka kwa ndalama zomwe mumadya komanso mudzasangalala kupeza njira zing'onozing'ono zodula zakudya popanda kudzipha nokha.
• Musadye chakudya . Anthu ambiri amadula kwambiri makilogalamu akafuna kutaya mwamsanga komanso kudya zakudya ndizofuna kusankha. Vuto ndilo, izi zikhoza kubwerera. Sizingowonjezera kuti mumadya kwambiri, mukhoza kuchepetsa thupi lanu lomwe limatanthauza thupi lanu likuyaka pang'ono.
• Imwani madzi ambiri kapena tiyi . Kusunga hydrated kudzatopa kutopa ndikuthandizani kuthetsa njala ndi tiyi nthawi zambiri njira yabwino yothetsera chilakolako chanu. Mukafika madzulo njala, ganizirani kukhala ndi kapu ya tiyi yobiriwira (kapena mtundu uliwonse womwe mumakonda) mmalo mwa piritsi ya maswiti.
• Yang'anirani kukula kwa gawo lanu . Izi nthawi zonse zimakhala zoonekeratu pokhudzana ndi kudula zakudya komanso mwina zovuta kwambiri kutsatira. Pambuyo pake, kodi kukula kwa gawo ndi chiyani? Njira imodzi yochezera kukula kwake ndi kugwiritsa ntchito mbale zing'onozing'ono ndi mbale. Ndi njira yosavuta kudula magawo anu popanda kumva ngati mukusowa.

• Idyani zakudya zamtundu wapamwamba . Zipatso, masamba ndi mbewu zonse zimadzaza popanda kuwonjezera zakudya. Njira imodzi yomwe ine ndi mwamuna wanga timayang'aniramo makatolo athu nthawi zonse timadya zipatso ndi zophika chakudya choyamba tisanadye chakudya chathu chonse.

Kuti mudziwe zambiri, onani Jennifer Scott's Quick Tips for Weight Loss .

Pangani Zosintha Zanu

Muli ndi malingaliro angapo pansi pa lamba wanu, koma tsopano muyenera kudziwa momwe mungayandikire zakudya zanu.

M'munsimu muli zosankha zingapo za momwe mungayambire.

Tsatirani Chakudya Chokonzedwa

Ambiri a ife takhala tikudya zakudya nthawi ndi nthawi ndipo zingakhale zothandiza potiphunzitsa njira zabwino zodyera. Ngati mutasankha kutsata ndondomeko yofanana ndi Atkins kapena Watch Weight, mudzafuna kufufuza koyamba kupeza chakudya chomwe chili choyenera kwa inu. Zambirizi zimapereka zokhudzana ndi zakudya zosiyanasiyana kuti zikuthandizeni kuyamba.

• Zakudya Zakang'ono za Carb
• Zakudya zabwino pa About.com
• Malangizo a Zakudya

Pangani Zisintha Zing'onozing'ono Pakadyedwe Kanu Komweko

Izi ndizomene ndimakonda kwambiri kuti ndikhale wolemera. Sizodzikongoletsa ngati chakudya - ndi zakudya zambiri, mumadula makilogalamu anu kuti muthe kuchepa mwamsanga kuposa momwe mumachitira ndi kusintha kochepa. Komabe, pogwiritsa ntchito njirayi, simusowa kusiya zakudya zomwe mumazikonda, simukusowa kusintha momwe mumadyera usiku womwewo komanso kusintha kumene mukuchita kungakhale kosatha.

Malingaliro ena opanga kusintha pang'ono,

• Onjezerani zakudya zabwino pa zakudya zanu . Nthawizonse zimakhala zosavuta kuwonjezera pa zakudya zanu osati kudya zakudya kutali. Mmalo modula magulu onse a zakudya, yesetsani kuwonjezera chakudya chamtundu uliwonse ndikudyera choyamba. Saladi, zipatso, mkate wonse wa tirigu kapena galasi la madzi ndizochepa chabe ndipo mumapeza kuti kudzaza zinthu zabwino kwambiri kumachokera m'malo osayenera.

• Sinthani gawo limodzi la zakudya zanu . Njira inanso yogwiritsira ntchito izi ndikusankha chakudya chosadya chimene mumadya ndikuchichotsa kapena kupeza choloweza mmalo. Ikani mphamvu zanu kuti musinthe chizoloŵezi choyipa chokha ndikusiya ena okha. Ndi kosavuta kusiya kanyumba ka Coke kapena maswiti pamene mukudziwa kuti china chilichonse chimakhala chofanana.
• Idyani pang'ono . Kungodzidula usiku umodzi kapena usiku ndikudya kunja kungapangitse kusiyana kwakukulu m'chuuno mwanu. Pamene mukuphika chakudya chanu, mumadziwa bwino zomwe mukudya, muwone momwe mumapezera ndipo mutha kuonetsetsa kuti zomwe mukugwiritsa ntchito zili zabwino kwa inu.
• Yesani zakudya zatsopano ndi maphikidwe . Kupeza maphikidwe ophweka, wathanzi kumathandiza kuti zakudya zowonjezera zikhale zosangalatsa kwambiri. Kuyesera zinthu zatsopano ndi njira yokhayo yodyera thanzi ikhoza kukhala njira ya moyo, kotero kuyesera - yang'anani Food Network kapena tengani mabuku ena oyang'anira ku laibulale kapena kusungirako mabuku. Gwiritsani ntchito chakudya chamoyo chabwino ndipo mungapeze kuti mumasangalala.

Chinyengo chowonera makatolo anu ndikupeza njira yomwe mungathe kuigwiritsa ntchito nthawi zonse. Ngati mumagwira ntchito maulendo opusa, onetsetsani kuti ana asamalire komanso asakhale ndi nthawi, kusankha njira yovuta yodyera mwina sikungakhale bwino. Koma, ngati mutakhala ndi nthawi yochuluka, kuphunzira momwe mungapangire zakudya zathanzi kungakhale chinthu chomwe mungasangalatse.

Zomwe zimapangidwira pulogalamu yolemetsa zimakhala zosavuta - cardio, maphunziro amphamvu komanso kudya bwino. Chimene sichiri chophweka ndikugwiritsira ntchito zigawo zosiyanazi kukhala pulogalamu yofanana yomwe ikugwirizana ndi zomwe mumakonda, zomwe mungachite ndi zomwe mukufuna kuzikwaniritsa.

Palibe njira yolondola yothetsera pulogalamu yochita masewera olimbitsa thupi, koma ngati mukusowa thandizo, ndasonkhanitsa zinthu zina kuti ndikuthandizeni kuziyika palimodzi.

• Masewera olimbitsa thupi . Zotsatira izi e-maphunziro amapereka mapulogalamu ena kwa anthu omwe amasankha kutsogolera poika pulogalamu yolemetsa kapena mapulogalamu olimbitsa thupi.
  • Masiku 90 mpaka Kulimbitsa Thupi ndi Kutaya Kwambiri - Tsiku Lanu Loyamba
  • Ulendo wa Moyo - Ndondomeko Yoyenda Sabata 10
• Kukhazikitsa pulogalamu yanu . Ngati muli ndi ufulu wochuluka, mungafune kukhazikitsa pulogalamu yanu yomwe siiliyendetsedwa bwino. Zida zimenezi kuti zikuthandizeni:
  • Kukhazikitsa Pulogalamu Yonse
  • Mmene Mungakhalire Pulogalamu ya Cardio
  • Kukhazikitsa Mphamvu Yophunzitsa Mphamvu
  • Anatomy of Workout
• Gwiritsani ntchito ndi katswiri . Ngati mukufunafuna malangizo othandizira, mungaganize kuti mukugwira ntchito ndi wophunzira wanu, kaya maso ndi maso kapena pa intaneti. Zida zimenezi zidzakuthandizani kusankha ngati maphunziro anu ali abwino kwa inu:
  • Chifukwa Chokhalira Wophunzitsa Mwini
  • Kusankha Wophunzitsa Mwini
  • Maphunziro aumwini pawekha Resources

Mulimonse momwe mungapitsidwire, kumbukirani kuti kuyambitsa kupweteka kapena kuwonetsa thupi si nthawi yachilimwe chabe ... komanso sikumangotaya thupi komanso kuyang'ana bwino.

Kwa zoona, kusintha kosatha, mufunanso kukhala ndi chikhumbo chokhala ndi moyo wathanzi . Ndi chilakolako chimenecho chomwe chimakuthandizani kupanga zosankha za tsiku ndi tsiku zofunikira pa thanzi, kuthamanga ndi kulemera.

Kuwopsya koyesera kusambira pa chowonadi chovuta cha kuunikira kwa fulorosenti sikungakanidwe. Komabe, mungathe kudzipangitsa nokha mosavuta pozindikira suti yoyenera ya thupi lanu. Katswiri wa zamakono Cynthia Nellis akuti, "Sizingakhale zosavuta kulimbana ndi mphindi imodzi ya choonadi pa nthawi yoyamba yopita kusambira, koma zosakaniza zojambula ndi zowonjezereka zimapanga chaka chilichonse."

Pezani Msuzi Amene Amakusunthirani

Ngati muli wamng'ono, Cynthia akulangiza mapikisano a bikini. Ngati muli wamkulu pansi, yesani sarong yomwe ndi "njira yokondweretsa kwambiri komanso yonyansa kwambiri."

Kwa omwe adalitsidwa ndi chifuwa, pitani kuchipatala choyamba. Yesani kukwera pamwamba pa bikinis kapena pitani ndi chidutswa chimodzi chokhazikika. Mungagwiritsenso ntchito makonzedwe okongoletsera okongoletsera, mabala ndi mabala owonjezera kuti muwonjezere chidwi ndi kuwonetsera chiwerengero chanu.

Kuti chisankho chanu chisakhale chopweteka kwambiri, yesani malangizo awa kuchokera kwa Cynthia:

• Yesani pa kukula kwakukulu kuposa momwe mumavala. Mwinamwake mungapeze pang'ono kugwedeza ndi bwino bwino.
• Gwiritsani ntchito kuyeza kwapadera (ndi ubweya wa bra kapena phokoso lalitali).
• Ngati mukuyesa suti mu sitolo, khalani pansi, khalani, muyime ndikuyenda kuti muwone kuti sutiyo idzakhala m'malo.
• Yang'anani pa thupi lanu mu kalilole atatu; Ngati simukukhulupirira chiweruzo chanu, tengani mnzanu yemwe angakuuzeni momwe mukuyang'aniratu sutiyi.

Malangizowo amodzi: Nthawi zonse kumbukirani kuti kulibe kuwala kofiirasitiki pagombe . Dzuŵa limakhululukira kwambiri, kotero palibe amene angazindikire kupanda ungwiro kochepa. Kuwonjezera apo, mu chipinda choveketsa mudzadziyang'ana nokha pafupi ndi nokha. Musaiwale kuti anthu ambiri sangakhale mphuno kumphuno pamodzi ndi inu padziwe.

Chinyengo cha chilimwe ndikupeza njira zogwiritsira ntchito, kukhala wathanzi komanso kulimbitsa thupi lanu. Ngati mukudziyang'anira nokha, muziyamika momwe mumayang'anirana komanso momwe thupi lanu likuyendera. Mukamayesetsa kuchita zambiri, zimakhala zosavuta komanso zimakhala bwino kwambiri.