Ngati muli ndi zikhomo, ndilo mawu abwino kwambiri omwe timagwiritsa ntchito pofotokoza mafuta omwe amasungidwa m'chiuno, ntchafu, ndi chiuno, simuli nokha. Izi ndi malo omwe timasunga mafuta owonjezera, makamaka amayi.
Mukhoza kukhala ndi nthawi yopanga masewera olimbitsa thupi ndi zina zotero kuti muwachotse koma, mwatsoka, sitingathe kulongosola malo enieni a mafuta ndi kuchita masewera olimbitsa thupi.
Mwa kuyankhula kwina, kuchepa kwa malo sikungagwire ntchito. Kotero, kodi kugwira ntchito ndi chiyani?
Zimene Mukuyenera Kuziyembekezera Zomwe Zisamalidwe
Njira Yolimbitsa Thupi Yolimbitsa Thupi - Cardio ndiyo njira yoyamba yotetezera mafuta, kukuthandizani kutentha makilogalamu tsiku lililonse, momwemo momwe chinthu chonse cholemetsa chimagwirira ntchito. Chitsanzo cha pulogalamu ya cardio chikhoza kuwoneka ngati ichi:
| Tsiku | Mphamvu | Kutalika | Zitsanzo Zochita Ntchito |
| Mon | HIIT (Kuphunzitsa Maphunziro Ofunika Kwambiri) | 20-30 min | Ntchito Yophatikizapo Pakati pa Sprint |
| Mayi | Kuthamanga Kwambiri | 45-60 min | Kuyenda mwakhama kapena kuthamanga |
| Thu | Kutsika Kwambiri | Tsiku lonse | Gwiritsani ntchito pedometer kuti mutenge masitepe 10,000 |
| Pawa | Kuthapa Kwambiri-Kwambiri | 30-60 min | 45-Minute Mapulogalamu Opangira Mapulogalamu |
| Thu | Kuthamanga Kwambiri | 30-45 min | Cardio Endurance Workout |
| Sat | Kutsika Kwambiri | 30-60 min | Kuyenda kapena kuthamanga kwa njinga yaitali |
| Dzuwa | Kupumula | Kupumula | Kupumula |
Pulogalamu ya Mphamvu ya Thupi Lanu Lonse - Mutha kuyesedwa kuti mugwiritse ntchito thupi lanu lochepa kuti muchotse zikwama zonyamulira ndipo, inde, mukufunikira kuti thupi lanu lizipita.
Koma inunso muyenera kugwiritsa ntchito thupi lanu lonse . Chifukwa chiyani? Choyamba, mukufuna kuti thupi lanu likhale lolimba. Chachiwiri, minofu yambiri imakhala yochulukirapo, zomwe mumadya kwambiri tsiku ndi tsiku. Minofu imakhala yogwira ntchito kwambiri kuposa mafuta, kotero pamene muli ndi zambiri, kulemera kwanu kumataya.
Zina mwa m'munsi mwabwino kwambiri zomwe mungachite kuti muzigwira ntchito pazitsulo zonse, mchiuno, ndi mitsempha ya ntchafu ndizo:
- Magulu
- Malo Oletsedwa Amodzi
- Maungulo
- Kuwonongeka
- Khwerero Ups
Yesetsani zolemba masewera olimbitsa thupi ndikuphunzira zambiri za kukhazikitsa dongosolo lonse .
3. Zakudya Zakudya Zakudya Zakudya Zochepa - Izi ndizofunikira kwambiri kulemera. Gawo lanu loyamba ndi kuwerengera kuchuluka kwa makilogalamu omwe mukufunikira kuti mudye kuti muchepetse thupi ndikuphunzira zambiri za momwe mungasinthire zakudya zanu kuti muthe kulemera .
Kumbukirani kuti ngati mumakonda kusunga mafuta ochulukirapo pafupi ndi ntchafu, zingatenge nthawi yaitali kuti mutaya mafuta kumeneko. Majini ndi mahomoni anu amadziwa komwe mumataya mafuta kwambiri kuti muzitsatira ndondomeko yochita masewera olimbitsa thupi, idyani chakudya chopatsa thanzi, ndipo mulole thupi lanu lichitepo kanthu. Ngati mukutaya masentimita , ngakhale mutachokera kumadera ena, muli pa njira yolondola.