Mafunso Anu Opsa
Zirizonse zolinga zanu zolimbitsa thupi ndi zolemetsa, kukhala ndi mafuta ambiri nthawi zonse ndi chinthu chabwino. Ayi, simungathe kuyatsa moto (chabwino, mungathe koma sindingakulimbikitseni), koma mutha kusinthapo ntchito yanu kuti mukhazikitse thupi lanu kuti likhale makina othandiza kwambiri.
M'munsimu muli mayankho a mafunso anu okhudza kutentha mafuta ndi kuchita masewera olimbitsa thupi.
Kodi ntchito yabwino kwambiri yotentha mafuta ndi iti?
Mungawerenge mabuku kapena magazini omwe mumapanga zofufuzira zabwino kapena zolimbitsa mafuta koma, zoona, ntchito iliyonse yomwe imakulowetsani kumalo osungirako mitima yanu ingakuthandizeni kutentha mafuta ndi kutaya mafuta. Zochita masewera olimbitsa thupi ndizo zomwe mumakonda. Mukasangalala ndi zomwe mukuchita, mudzazichita mobwerezabwereza ndikugwira ntchito molimbika. Chinsinsi cha ntchito yochitira ntchito ndikutsegula pa:
Mphamvu :
Ntchito yanu ndi yofunika kwambiri kuti mutaya mafuta . Ntchito yovuta kwambiri, mafuta owonjezera omwe mumatentha komanso potentha mafuta ambiri. Izi sizikutanthawuza kuti muyenera kudzipha nokha panthawi yopuma, koma kugwira ntchito zosiyanasiyana mu sabata, m'malo mokhala mofanana nthawi zonse, zingakuthandizeni kuwonjezera mafuta anu. Kusintha maphunziro kamodzi kapena kawiri pa sabata ndizosankha kusakaniza msinkhu, kuwotcha kwambiri calories ndi kumanga chipiriro.
Nthawi:
Kuchita masewera olimbitsa thupi kwa nthawi yayitali ndi kotani poyatsa zowonjezera . Mukamachita masewera olimbitsa thupi, ma calories omwe mungatenthe koma, kachiwiri, sizikutanthawuza kuti ntchito iliyonse imatha ola limodzi kapena kuposa. Kawirikawiri mphamvu yanu imadziwika kuti mumakhala nthawi yayitali bwanji, mwachitsanzo, ngati mukuchita maphunziro apamwamba kwambiri , ntchito yanu idzakhala yofupikitsa pamene kugwira ntchito mofulumira kumakupatsani mphamvu zokwanira kuti muzigwira ntchito nthawi yaitali.
Kodi ndiyenera kugwira ntchito mu ' mafuta otentha '?
Ngakhale zili choncho kuti kuchita masewera olimbitsa thupi (kawirikawiri 60-70% ya kuchuluka kwa mtima wanu) kumagwiritsa ntchito mafuta ochulukirapo thupi lanu, sizikutanthauza kuti mumatentha mafuta. Ndikofunika kwambiri kuganizira za ndalama zonse zomwe mukufuna kugwiritsa ntchito ngati mukufuna kutaya mafuta. Kutsata pulogalamu yabwino ya cardio , kuphunzitsa mphamvu , ndi zakudya zathanzi kudzakuthandizani kuti mukhale ndi vuto la kalori lomwe mumayenera kutaya mafuta.
Kodi ndingatani kuti ndiwotchedwe mafuta ndi masewera olimbitsa thupi ?
Cardio ndi imodzi mwa njira zabwino kwambiri zowonjezera makilogalamu ambiri mu samoop imodzi, kugwiritsira ntchito chofunikira ngati cholinga chanu ndi kutaya mafuta. Ndi ndalama zingati zomwe mumapsereza zimadalira ntchito, momwe mumagwirira ntchito komanso mphamvu yanu, pakati pazinthu zina.
Monga tafotokozera pamwambapa, palibe zochitika zojambula pamtima zomwe zimakuthandizani kutentha mafuta ambiri, koma zinthu zina zimapangitsa kuti mtima wanu ufike mofulumira kuposa ena. Njira imodzi yowonjezeretsa kalori yanu ndiyo kusankha:
- Zochita ndi zotsatira - Zochita zochitika , monga kuyenda kapena aerobics nthawi zambiri zimapangitsa mtima wanu kuthamanga mofulumira kusiyana ndi masewero olimbitsa thupi monga kusambira kapena njinga.
- Kuchita masewera olimbitsa thupi : Zochita zazikulu monga kuthamanga, kulumphira kapena kulumphira kumatulutsa mtima wanu mofulumira kuposa momwe zimakhalira pansi. Mwachitsanzo, munthu wa 150-lb akhoza kutentha makilogalamu pafupifupi 170 akuyenda pa 4 mph kwa mphindi 30, kapena makilogalamu 272 akuthamanga pa mph 5 mphindi imodzimodziyo.
- Zochita zolimbitsa thupi lonse : Kugwiritsa ntchito zonse zakumtunda ndi zazitali, monga momwe zimakhalira pansi pa skiing, nthawi zambiri zimapangitsa mtima kuthamanga mofulumira, zomwe zimakupangitsani kutentha makilogalamu ambiri mufupikitsa.
Malingaliro Othandizira Olemba Phiri la Calorie-Burning
- Mapulogalamu Othamanga Aerobic Interval Workout (HIIT)
- Maphunziro Ophunzira kwa Oyamba
- Low Impact Cardio Blast
- Ntchito ya Cardio Medley
Kodi ndingatenthe bwanji mafuta ndi maphunziro amphamvu ?
Ngakhale kuti cardio nthawi zambiri imawotcha makilogalamu ambiri kuposa kuphunzitsa mphamvu, kukweza zolemera n'kofunikanso poyaka mafuta . Katswiri Wophunzitsa Kulemera Kwambiri Paul Rogers ananena m'nkhani yake, Burning Fat With Weight Training , "Kulemera kwa Thupi, pamene mukuchita pulogalamu yoyenera, kumanga minofu, kugwiritsira ntchito mafuta monga magetsi panthawi yophunzitsa kulemera, komanso kutentha mafuta ena Pambuyo pa kulemera kwa thupi pamene thupi lanu likuwonjezeka, mwinamwake kwa maola angapo. "
Njira zina zowonjezera mafuta anu oyaka:
- Sankhani Mapangidwe A Makompyuta - Mafupa omwe amaphatikizapo gulu limodzi la minofu (mwachitsanzo, masewera , mapapo , mapuloteni ndi mabala a triceps ) amakuthandizani kukweza kulemera kwambiri ndikuwotcha makilogalamu ambiri pamene mukuphunzitsa thupi mogwira ntchito.
- Kwezani Zolemera Zazikulu - Ngati ndinu oyamba, muyenera kugwira ntchito yanu mpaka kulemera kwa nthawi. Thupi lanu likakonzekera zambiri, kukweza mphamvu yaikulu kuti thupi lanu lizigwirizana ndi kumanga minofu yowongoka kwambiri yogwira ntchito yowonjezerapo.
- Yesetsani Maphunziro a Dera - Maphunziro a dera ndi njira yabwino yopsereza ma calories wambiri mwa kuphatikizira kwambiri cardio pamodzi ndi machitidwe olimbitsa mphamvu. Mukusunga mtima wanu mwakuthamanga kuchoka ku zochitika zolimbitsa thupi kupita ku chimzake popanda kupumula pang'ono kapena mukupuma pa cardio ndi mphamvu mofanana .