Gwiritsani ntchito njirayi kuti muwotchere kwambiri calories muyendetsedwe yanu yopita
Kodi mungatenthe bwanji makilogalamu ambiri pamene mukuyenda? Chiwerengero cha makilogalamu omwe mumayaka chimadalira kulemera kwanu, liwiro, mphamvu ndi mtunda wanu. Nazi njira zisanu ndi ziwiri zosinthira izo.
1. Njira Yabwino Yowonjezera Makalora Owonjezera: Yendani Patali
Pambuyo poyendayenda, mafuta owonjezera omwe mumayaka. Njira yosavuta yowotcha mafuta owonjezera ndi kungoyenda patali.
Gwiritsani ntchito maphunziro anu pa kumanga mtunda musanamange msanga. Pang'onopang'ono kuwonjezera kuchuluka kwa nthawi yomwe mukuyenda tsiku ndi tsiku, ndi cholinga chotha kuyenda kwa mphindi 30 mpaka 60 pa nthawi. Muyenera kuyenda masiku asanu kapena asanu ndi limodzi sabata iliyonse. Kuyenda Kalori Kutentha pa Mile
Kuwotcha Kwambiri Kukula kwa Malori pa Mile
Njira zisanu zotsatirazi zidzakuthandizani kuwonjezera makilogalamu pa kilomita imodzi ndikupanga minofu yambiri kapena kuwonjezera kukula kwa khama lanu.
2. Phunzirani kuyenda mwakhama kapena Racewalk
Kuthamanga kwa mtunda wa mphindi khumi ndi zisanu ndi zitatu mukuwotcha makilogalamu pa mailosi pamene mumagwiritsa ntchito magulu ochulukitsa, komanso kumanga thupi. Koma kupindula kwakukulu kungakhale kuti mukhoza kuyenda patali nthawi yofanana, kotero mukhoza kutentha makilogalamu ambiri chifukwa cha kutalika kwake.
Mmene Mungayendere Mofulumira .
3. Gwiritsani ntchito mitengo yoyenda
Mitengo yowonongeka ndi mwayi kwa iwo omwe sangathe kuyenda mofulumira ndipo akufuna kutentha makilomita ambiri. Amawonjezera thupi lopangira thupi pamene amagwiritsidwa ntchito ndi njira za Nordic Walking kapena Zowonjezereka .
Onani momwe mungayendere ndi mitengo yoyenda .
4. Add Hills kapena Stairs
Muwotcha makilogalamu ambiri pamtunda pamene mukukwera mapiri kapena masitepe. Mukuwotcha makilomita 60% pa kilomita imodzi kuyenda pamtunda , ndipo mumatentha makilogalamu anayi pamakwerero am'mwamba . Ngati mumakonda kugwira ntchito yopangira mapepala , pang'onopang'ono muwonjezere kuntchito yanu, kapena mugwiritsenso ntchito mapiri opangira mapepala anu.
5. Onjezerani Nthawi Yopita Kuyenda Kwako
Sinthani msinkhu wanu pa kuyenda kwanu kuti muwonjezere mwamphamvu ndikuwotcha zina zowonjezera. Sankhani malo otsekemera ngati mzinda womwe mumayenda mofulumira monga momwe mungathere kwa mphindi imodzi kapena ziwiri, ndipo pang'onopang'ono muziyenda mofulumira kwa mphindi zingapo, kenaka mubwereze. Izi zidzakulolani kuti mupite patsogolo nthawi yomweyo ndikumanga luso lanu kuyenda mofulumira. Ngati mutha kuyendetsa, yonjezerani nthawi yoyendetsa kwa mphindi imodzi kapena kuposerapo, monga kuthamanga kukwera ma calories kusiyana ndi kuyenda, ndipo kudzakulolani kuti mupite patsogolo mofanana nthawi.
6. Tengani kulemera kwina
Sindikulimbikitsani kuchita izi, monga mapaundi owonjezera amatanthauza mavuto ena. Koma ngati muchita izi, musawonjezerepo mapaundi 10 ndipo muzivala mu chikwama, chovala cholemetsa kapena m'chiuno chanu kuti thupi lanu likhale lokhazikika komanso malo anu asatayidwe. Kuyenda ndi kusauka kochepa kapena kuwonjezera kulemera kwa mikono kapena miyendo kungapweteke.
7. Kutentha Calories Pamene Mukugona Ndi Zomangamanga
Mukhoza kuwotcha zakudya zambiri ngakhale mukugona pogwiritsa ntchito minofu. Mukawonjezera minofu ku thupi lanu, mukuwonjezera mlingo wanu wamadzimadzi, womwe ndi chiwerengero cha makilogalamu omwe mumawotcha tsiku lililonse kupumula. Ngati muli watsopano kuti muyende, mudzakhala mukukumanga mwendo.
Pulogalamu yochita masewera olimbitsa thupi, muyeneranso kutulutsa mawu ndi kumanga minofu pogwiritsa ntchito mphamvu zamaphunziro awiri kapena atatu pa sabata.
- Oyamba Oyambira Oyendayenda : Mudzamanga miyendo ya mwendo pamene mukuwonjezera nthawi ndi mtunda wanu woyendayenda. Onetsetsani kuti muwonjezere kuchuluka kwa nthawi yomwe mumathera kuyenda.
Tsamba 30 Yoyambira Mwamsanga kwa Oyamba - Oyendetsa Nyengo : Kwa iwo amene akhala akuyenda kwa miyezi kapena zaka, muyenera kusintha machitidwe anu oyendayenda kuti mupange minofu yambiri kuyambira mukuyenda. Njira yopulumukira imagwiritsa ntchito ndi kumanga minofu yambiri kusiyana ndi kuyenda nthawi zonse. Mwa kuphunzira kupikisana , mungathe kupanga minofu yatsopano ndikuwotcha makilogalamu ambiri pamtunda.
- Osakhudzidwa ndi Racewalking : Kwa iwo omwe sali okondwerera kupanga mpikisano kuti apange minofu, muyenera kuwonjezera mphamvu pa masewera olimbitsa mlungu ndi mlungu kuphatikizapo kuyenda kuti mupange minofu. Gwiritsani ntchito mphamvu zamaphunziro awiri kapena atatu pa sabata.
Kudya Zochepa Ndizofunika Kwambiri Kutaya Thupi
Kuti mupindule kwambiri ndi kuchepetsa thupi, mudziwe kuchuluka kwa makilogalamu omwe mumadya komanso kuchuluka kwa thupi lanu. Tsatirani Zakudya Zanu Zakudya Kuti Muzitha Kutaya Kunenepa
Zotsatira:
> Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Chiwerengero cha Ntchito Zathupi. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (8): 1575-1581. lembani: 10.1249 / mss.0b013e31821ece12.
Mpingo TS, Earnest CP, Morss GM. "Kuyezetsa m'munda kwa mayendedwe a thupi ndi a Nordic Walking." Res Q Exerc Sport. 2002 Sep; 73 (3): 296-300.