Pezani zambiri pamoyo wanu komanso ntchito yanu
Ngati mukuyesera kuchepetsa thupi , chibadwa chanu choyambirira ndicho kuyang'ana njira zowotcha mafuta ambiri. Cardio , kuphunzitsa mphamvu , komanso, kudya zakudya zochepa ndi njira zowonetsera zopatsa mphamvu ndi kulemera, koma zomwe simukudziwa ndikuti thupi lanu liri ndi njira zobisika zoyaka mafuta . Pansipa mudzapeza za zida zachinsinsi za kulemera kwake komanso momwe mungapangire ntchito yanu komanso moyo wanu kuti mukhale wolemera komanso wathanzi.
1. Zochita Zopanda Kuchita Thermogenesis (NEAT)
Ngakhale ntchito yosachita masewero yotchedwa thermogenesis imamveka ngati njira yodabwitsa yotsitsimutsa thupi, ndiko kutanthauza kwenikweni zosavuta: Zochitika zosavuta. Nthawi iliyonse mukaimirira ndi kusunthira, mumagwira nawo ntchito zomwe mukuzichita ndipo mukudziwa china chake? Mukuyambanso kupatsa mafuta .
Anthu amaika maganizo awo pa zochitika zolimbitsa thupi zomwe zimawoneka kuti zimakhala zovuta kwambiri.
Taganizirani kafukufuku wina amene mbatata zokhala ndi mabedi 20 omwe anazidziwitsidwa anazifufuza kuti adziwe mmene ntchito zosiyanasiyana zathandizira kulemera kwake. Phunziroli, gulu limodzi la odzipereka linali ndi BMI ya 23 (oonda), pamene amuna ndi akazi khumi ndi awiri anali ndi BMI ya 33 (wochepa kwambiri). Zimene ofufuza apeza zinali zosangalatsa kwambiri:
- Gulu lolemera kwambiri linakhala mphindi 164 tsiku lililonse kuposa gulu loonda.
- Anthu oonda anali olunjika kwa mphindi 153 kuposa anthu olemera kwambiri.
- Gulu lofooka linatentha pafupifupi maola 350 owonjezera tsiku lililonse (36 mabili pa chaka) poyenda ndikuima kwambiri tsiku lonse.
Ngakhale kuti palibe gulu lomwe linachita masewero olimbitsa thupi, gulu lofooka linatentha mafuta owonjezerapo pokhapokha poyendayenda kwambiri - palibe thukuta lofunika.
Limbikitsani
Kuti muwonjezere ma calories omwe mumayaka ndi NTHAWI YONSE, mumangoyendayenda kwambiri:
- Imani mpata uliwonse umene mumapeza.
- Yendani kulikonse. Kuthamanga pamene uli pa foni, pitani kwa antchito anu ogwira nawo ntchito mmalo mwa kuwatumizira mauthenga kapena kugwiritsa ntchito pedometer
- Mukapita kumsika, pangani katatu musanagule chilichonse.
- Mukasunga galimoto, yendetsani malo oyendetsa galimoto musanalowe mnyumbamo.
- Mukanyamula zakudya, bweretsani matumbawa mu thumba limodzi panthawi imodzi.
- Ngati mwakhala mukukhala nthawi yaitali, musinthe malo, kusunthira pampando wanu kapena kuchita zochitika zina zofanana - pindani manja anu, mutenge mkombero wanu kapena muzimitsa mkaka wanu.
- Khalani pa mpira wochita masewera olimbitsa thupi ndikuyendayenda poyang'ana TV kapena ntchito pa kompyuta.
Pezani njira zina zowonjezerani Kuchita zozizwitsa mu moyo wanu kapena kulenga kuti mukhale ndi mndandanda wanu. Ngakhale ntchito pang'ono chabe tsiku lililonse ikhoza kupanga kusiyana.
Zotsatira:
James A. Levine, Lorraine M. Lanningham-Foster, Shelly K. McCrady, Alisa C. Krizan, Leslie R. Olson, Paul H. Kane, Michael D. Jensen, Matthew M. Clark. "Kusiyanasiyana kwapadera pa kugawa kwa mphindi: Ntchito yothetsera kunenepa kwaumunthu". Sayansi 28 January 2005: Vol. 307. ayi. 5709, pp. 584 - 586. 20 Mar. 2007.
2. Onjezerani Zambiri
Tonse timadziwa kuti minofu imagwira ntchito kwambiri kuposa mafuta . Mu funso langa, ndi zingati zamakono zomwe minofu imatentha kwenikweni? Ndinapeza kuti anali pafupi makilogalamu 5-10 pa pounds patsiku pamene akatswiri ena, monga Dr. Len Kravitz, amawerengera kuti ndi pafupi 12-15 makilogalamu pa paundi patsiku. Kaya ndi 10 calories kapena 15 calories, kuwonjezera minofu akhoza kupanga kusiyana.
Anthu ambiri adzalandira pafupifupi 2-5 lbs of muscle kuchokera ku maphunziro amphamvu ndipo lirilonse lidzawotcha pafupifupi makilogalamu 15 patsiku. Ndizoposa 30-75 zowonjezera zopsereza zotentha tsiku lirilonse, pafupifupi 8 lbs pachaka.
Limbikitsani
- Phunzitsani minofu yanu kawiri pa sabata. Ngati mukulingalira zolimbitsa thupi ndi kuchepa kwa thupi, yesetsani kupeza magawo 2-3 pa gulu lililonse la minofu ndipo onetsetsani kuti mutenge tsiku limodzi kapena awiri pakati pa ntchito kuti mulole kuti minofu yanu ipulumuke . Phunzirani zambiri pa Weight Training 101
- Sakanizani minofu yanu . Anthu ambiri samanyamula zolemetsa zowonjezera kuti asungunuke minofu yawo, zomwe ndi zofunika kuti apange minofu yowonda. Sankhani kulemera komwe mungathe kukweza pa nambala yomwe mukufuna.
- Gwiritsani ntchito Maulendo a Makompyuta . Mphamvu zogwira mtima kwambiri zimaphatikizapo minofu yambiri ndi ziwalo zambiri. Kusuntha kumagulu (mwachitsanzo, masewera, mapapu, pushups, etc.) amakulolani kukweza kulemera kwambiri ndikuwotcha makilogalamu ambiri chifukwa mukugwiritsa ntchito minofu yaikulu ya thupi.
- Sintha pulogalamu yanu . Thupi lidzasintha nthawi zonse ndi zomwe mukuchita koma mutha kuzipewa ndikupitirizabe kusintha mwa kusintha zinthu zosiyanasiyana zomwe mukuchita. Mungathe kuchita izi mwa kusintha njira yanu yophunzitsira kapena kusintha masewero anu, kubwereza, kuyika ndi / kapena mtundu wa kukana.
Pulogalamu iliyonse kapena ndondomeko yomwe mumasankha, yesetsani kugwira ntchito mwakhama ndikuthandizani minofu yanu kuti mugwiritse ntchito bwino.
Mukhoza kupeza malingaliro osiyanasiyana ochita masewera olimbitsa thupi pa Workout Center .
3. Pambuyo-Kutentha
Njira ina yomwe thupi limatenthetsera mafuta ndi Kugwiritsa Ntchito Oxygen Post (EPOC), kapena zomwe ambiri amati ifeyo zitatha. Tikamachita masewera olimbitsa thupi, timaponyera thupi kukhala chisokonezo. Pomwe thupi litatha, matupi athu amagwiritsa ntchito ma calories kuti thupi libwerenso kumbuyo.
Kodi ndi zopatsa zingati zomwe timatentha pambuyo pochita masewera olimbitsa thupi ndi zovuta kuyankha koma m'nkhaniyi, Zochita Zotsatira Pambuyo: Kufufuza Zofufuza, olemba Dr. Len Kravitz ndi Chantal A.
Vella adakambirananso maphunziro angapo okhudzana ndi kutentha ndipo adapeza kuti mitundu yonseyi ndi pafupifupi 30-120 calories ya 30-60 mphindi ya cardio (kuphatikizapo njinga zamoto ndi mapepala apamwamba) pa 70% ya VO2 max (pafupifupi 80% ya mtima wanu wonse mlingo ).
Ndipo, sikuti ndi cardio yomwe imabweretsa kutentha. Maphunziro amphamvu kwambiri omwe amatha kutsutsidwa komanso omwe amatha kutsutsa (akufotokozedwa m'munsimu) amachititsanso kuwotcha. Zotsatira zimatha kusiyana ndi chikhalidwe ndi mtundu wa zochita masewera olimbitsa thupi, koma, molimbika kwambiri (komanso motalikira) ntchito yopangira masewera olimbitsa thupi, amayamba kutuluka.
Limbikitsani
Maphunziro a Pakati
Njira yophunzitsira ndiyo njira yabwino yowonjezera kupirira, kuyatsa makilogalamu ambiri ndikugwira ntchito mwakhama popanda kukhala ndi ntchito yonse yopangira masewera olimbitsa thupi. Lingaliro ndilokugwira ntchito molimbika kusiyana ndi momwe mumachitira kwa kanthawi kochepa kuti mutenge thupi lanu. Ndiye mumabwezeretsanso nthawi yotsala kuti mukonzekere kuchita zonsezo.
Mukhoza kupeza tsatanetsatane wa nthawi yophunzitsidwa mu nkhani yanga, Kuphunzitsa Maphunziro , ndi zotsatirazi zikupereka zitsanzo za ntchito zomwe mungayese nokha:
- Yoyambira Pakati pa Ntchito
- Maphunziro oyambira - Mzere 2
- Kuthetsa Maphunziro Ochita Zakale / Zapamwamba
- Kuyenda Pakati pa Maphunziro
Kuthamanga Kwambiri
Njira ina yowonjezeretsa calorie yanu kuyatsa ndikuyesa kupititsa patsogolo ntchito , kapena maphunziro opitilira pa 80% pazomwe mumatengera mtima wanu, zomwe ziri m'dera lanu la aerobic. Mwa kuyankhula kwina, mukufuna kukhala kunja kwa malo anu otonthoza, koma osati patali kuti simungathe kupuma. Izi ndi za Mgwirizano 6-7 pa Zomwe Zikudziwika . Mungayesere kuwonjezera masewera olimbitsa thupi pa sabata ndikuyamba ndi mphindi 10-20 pa msinkhu uwu ngati ndinu woyamba, pang'onopang'ono mukugwira ntchito yanu mpaka mphindi 30-60.
Maphunziro a Circuit ndi Maphunziro Olimbikira Kukanika
Zochitika zina zomwe zimapereka zowonjezereka zowonjezereka zimaphunzitsa kukaniza dera komanso maphunziro ovuta . Kukwezera zolemera ndi kumanga minofu kudzakuthandizani kutentha makilogalamu, koma kuganizira kwambiri kuphunzitsidwa mwamphamvu kungapangitse kutentha kwanu, ngakhale kuti mukuyenera kukhala odziwa bwino ntchito musanawonjezere kwambiri . Kwa oyamba kumene, yambani ndi Ntchito Yoyamba Kulimbitsa Mphamvu kwa milungu ingapo musanawonjezeke kwambiri.
Mfundo zowonjezereka zothandizira kukaniza ndikuphatikizapo:
- Zochita zapakati pa 8-10 (mwachitsanzo, chithunzi cha bench , lat pulledown, makina apamwamba , ma pulogalamu yothandizira, masewera, masewera, miyendo,
- Maseŵera 2-4 a maulendo 3-8
- Gwiritsani ntchito kulemera kokwanira kuti mutha kukwaniritsa nambala yomwe mukufuna
- Mpumulo wa mphindi 2-3 pakati pa maselo
Zotsatira zothandizira maphunziro osiyana siyana ndi:
- Zochita zapakati pa 6-10 (mwachitsanzo, makina oyendetsa miyendo , mapulogalamu a benchi, mapiritsi oyendetsa miyendo, lat pulldown, bicep curl, mapepala a shoulder, triceps pushdown , mzere woongoka , chingwe chokwanira , ndi mzere wokhala pansi)
- Maulendo awiri, ndikuchita masewero olimbitsa thupi
- 10-12 kubwezeretsa kugwiritsa ntchito sing'anga-kulemetsa kwakukulu pa ntchito iliyonse
Gwiritsani Ntchito Ntchito Zanu
Kuchita cardio ndi mphamvu panthawi yomweyi kumapangidwanso sikungakhale kawiri kawiri koma kutambasula ntchito yanu kumatha. Ngati ndondomeko yanu imapereka (ndipo mukufuna kuchita masewera olimbitsa thupi kangapo patsiku), mukhoza kugawaniza zochita zanu kuti mukhale ndi cardio m'mawa ndi mphamvu patsikulo (kapena mosiyana).
Kuda nkhawa
Ndikofunika kukhala otetezeka pamene mukukula mwamphamvu kuti mutetezedwe ndi kuvulazidwa . Gwiritsani ntchito malangizo awa kuti mukhale otetezeka komanso ogwira ntchito bwino:
- Onjezerani mwamphamvu pang'onopang'ono. Ngati muli oyamba kapena osagwiritsidwa ntchito popita ku cardio, pang'onopang'ono muwonjezere msinkhu kapena kukana / kutsamira pa nthawi kuti musapitirire.
- Pewani kugwira ntchito mwamphamvu. Akatswiri amalangiza kuti musapange zoposa 1-2 mphindi kapena high-intensity cardio ntchito sabata kuti musagwiritsenso ntchito.
- Onjezerani nthawi yowonjezera. Chifukwa chakuti ntchito yaikulu imakhala yovuta thupi, zimathandiza kudzipatsa nthawi yochuluka yotentha ndikukonzekeretsa thupi lanu kugwira ntchito mwakhama. Konzani phindu la mphindi 10 pang'onopang'ono mutenge mtima wanu ndikutentha .
- Onetsetsani kuti muzizizira. Kupatsa thupi lanu nthawi kuti lichepetse ndikubwezeretsa kuntchito zofunikira ndizofunikira kuti mukhale otetezeka ndi kutha mapulogalamu anu pazolemba zabwino.
Zotsatira:
Murphy, Emmett ndi Schwarzkopf, Robert. "Zotsatira za Okhazikika ndi Kuchita Maphunziro a Kulemera kwa Maselo Owonjezera pa Kugwiritsa Ntchito Oxygen Mwamsanga." Journal of Strength and Conditioning Research: Vol. 6, No. 2, mas. 88-91. 18 Mar. 2007.
Vella, Chantal A., Kravitz, Len. "Kuchita Zochita Pambuyo-Kutentha: Kutsatsa Kafukufuku." IDEA Fitness Journal, 1 (5), 42-47. 15 Mar. 2007.
4. Kulemera kwa kuyeza Cardio Workouts
Njira ina yowotcha makilogalamu ambiri ndi kutenga nawo mbali pazochita zolemetsa ndipo zimaphatikizapo minofu yambiri . Ntchito zolemetsa zolemera zowonjezera ndizo:
- Kuyenda
- Kuthamanga
- Kusuntha
- Sitima
- Soccer
- Khwerero-aerobics
- Kickboxing
- Kuvina
- Kuthamanga
Mukamagwiritsa ntchito zolemera, mphamvu yokoka imagwira ntchito yomwe ikufuna kuti thupi lanu lizigwira ntchito mwamphamvu ndipo, motero, muzigwiritsa ntchito mphamvu zambiri.
Mofananamo, ntchito zomwe zimakhudza thupi lonse (monga skiing country skiing) nthawi zambiri zimatentha kwambiri zopatsa mphamvu kuposa ntchito zomwe zimagwiritsa ntchito minofu yochepa (monga njinga zamoto kapena kupanga bicep curl). Kuti mudziwe zambiri, onaninso 5 Njira Zowonjezerapo .
Kodi izi zikutanthauza kuti zochitika zosalemetsa monga kusambira kapena njinga ndi zopanda phindu? Ayi konse. Ngakhale kuti nthawi zambiri mumagwiritsira ntchito zakudya zamtunduwu, pali mapindu ena - osati mobwerezabwereza kupsinjika maganizo pamagulu ndi ntchito yayitali chifukwa thupi lanu lingakhoze kulekerera maphunziro oterewa.
Poganizira zochita masewera olimbitsa thupi, onetsetsani mndandanda wa mafilimu a Cardio pamagulu onse ochita masewera olimbitsa thupi.
Zotsatira:
La Forge, Ralph. "Dziwani Zochita Zambiri za Kutaya Kwambiri." Nkhani za ACE: August / September 2006. 18 Mar. 2007.
Musati Muzipindula Kwambiri
Chombo chotsirizira ichi sikuti chimagwira ntchito mthupi mofanana ndi zomwe mumachita mukatha kuchita masewera olimbitsa thupi. Zimakhala zachizoloŵezi zowonjezera kuchita masewero olimbitsa thupi popanda ngakhale kudziŵa, zomwe zingachititse kuti musayese kulemera ngati simukumvetsera. Njira zowonjezereka zomwe timapindula nazo ndizo:
- Kudya makilogalamu ambiri . Mukayamba kuchita masewera olimbitsa thupi, mungadye makilogalamu ambiri kuti muwononge ndalama zowonjezerapo . Anthu ena amachita zimenezi chifukwa ali ndi njala komanso ena chifukwa amamva kuti akhoza kudzipindulitsa mwa kudya zomwe akufuna.
- Kupuma pang'ono . Njira ina yomwe timapindula nayo ndiyo kuyendayenda patangopita nthawi yochepa. Kachiwiri, ichi ndi chinthu chimene mungachite popanda kudziwa.
Limbikitsani
Kuti mupindule kwambiri ndi ntchito yanu, samalirani zomwe mumachita tsiku lonse mwa:
- Kusunga magazini ya chakudya . Kufufuza chakudya ndi calories wanu ndi njira yosavuta yowonetsetsa kuti simukudya zambiri kuti musiye ntchito yanu.
- Kusunga zolemba zolimbitsa thupi . Mukhoza kuyang'anitsitsa ntchito yanu ndi kupita patsogolo podziwa momwe mukugwiritsira ntchito masiku omwe mumachita masewera olimbitsa thupi.
Zimakhala zosavuta kuti tipewe kuchita masewera olimbitsa thupi ndikuiwala zinthu zing'onozing'ono zomwe tingathe kuchita tsiku ndi tsiku zomwe zidzawonjezera zovuta ndipo, nthawizina, zimatentha zowonjezera kwambiri kuti tikwaniritse zolinga zowonongeka .
Chinsinsi ndicho kuika kusintha kwakukulu nthawi zonse ndikupeza zomwe tingathe nthawi yathu komanso ntchito zathu.