Ponena za kuchepetsa thupi, ambirife timatsata njira yowonjezereka: kutentha kwambiri ma calories + kudya makilogalamu ochepa = kutaya thupi. Kuchita masewera olimbitsa thupi ndi njira imodzi yomwe timayesera kuwotcha makilogalamu ambiri, kotero timagunda masewera olimbitsa thupi kapena timatenga zolemera kuti tiganizire kuti pamapeto pake tidzawona nambala yomwe ili pamtunda. Mwatsoka, sizimagwira ntchito nthawi zonse, zomwe nthawi zambiri zimawopseza masewero atsopano.
Ngati mukuchita masewera olimbitsa thupi, muyenera kutaya thupi , chabwino?
Chowonadi ndi chakuti, kuchita masewera olimbitsa thupi ndi ntchito yovuta ndipo pali zinthu zingapo zomwe zingakhudze kuchuluka kwa makilogalamu omwe mumayaka. Kudziwa chomwe izo zidzakuthandizani kukhazikitsa zolinga zenizeni ndikupindula kwambiri ndi ntchito yanu.
Ngati mukuyesera kuchepa thupi ndi kuchita masewera olimbitsa thupi , mwina munagwiritsa ntchito chowerengera chochita kuti mudziwe kuchuluka kwa makilogalamu omwe mukuwotcha. Mwachitsanzo, ngati muli ndi 165 lbs ndipo mukuyenda maminiti 30, chowerengera ichi chikuwonetsa kuti mwatentha pafupifupi makilogalamu 371. Osati choyipa kwa mphindi 30 zokambirana, mukhoza kuganiza, koma kodi mukupeza nkhani yonseyo? Osati ndendende. Palinso zinthu zingapo zomwe muyenera kuganizira pazochita zolimbitsa thupi komanso kuchepa.
1. Ma Calories Net vs. Makilomita Olemera
Owerengera ambiri amagwiritsira ntchito ntchito, nthawi ya ntchito yanu ndi kulemera kwanu kuti mubwere ndi kuyerekezera kwa zotsekemera zotentha, kapena zomwe zimadziwika kuti mafuta okwana kwambiri.
Zomwe timaiwala kuti ndizofunika ndizomwe timakhala titatentha ngati sitikuchita zozizwitsa, zomwe zimadziwikanso kuti ma calories amatha. Ngati mudagwilitsika panthawi yomwe mumakonda kuwonerera TV, mumatentha kwambiri calories kuposa momwe munalili, koma muyenera kuchotsa makilogalamu omwe mukanatentha pamene mukuwonerera TV kuti mupeze molondola .
Zingamveke ngati kusiyana kochepa, pambuyo pake, mukhoza kutentha makilogalamu oposa 300 akugwedeza ndipo makilogalamu pafupifupi 40 akuwonera TV. Kusiyana kumeneku kumakhala kofunika, komabe, pamene mukuyesera kuneneratu kulemera kwa thupi. Mafuta 40 amenewo, ngati alibe, angathe kuwonjezera mapaundi ochepa.
Zomwe mungachite : Ngati mukutsatira zilolezo zotenthedwa ndi masewero olimbitsa thupi, mupeza nambala yolondola pochotsa makilogalamu omwe mungatenthe ngati simukugwira ntchito. Mwachitsanzo, ngati mumatentha makilogalamu 200 ndikuyenda kwa mphindi 20 ndipo mutatentha makilomita 50 ngati mutakhala pa kompyuta nthawi imeneyo, makina anu amtundu wotentha angakhale 150. Mukhoza kuwerengera makilogalamu anu ndi chojambulira ntchito .
2. Muzichita zambiri
Mwinamwake mukudziwa kuti kuyenda mofulumira sikungatenthedwe kambirimbiri monga, kunena, kuthamanga mtunda mofulumira momwe iwe ungathere. Kugwira ntchito mwakhama kumakhudza momwe mumayatsira makilogalamu angati. Ena olemba makina, makamaka omwe amagwiritsa ntchito makina a cardio ngati mapepala opangira mapulogalamu ndi othandizira opanga elliptical , ganizirani zinthu monga msinkhu, kukana, ndi kutsamira. Timadziwanso kukula kwa ntchito zingapo , koma kugwiritsa ntchito chidziwitsochi kuti muyese kulemera kwake .
Mwachitsanzo, ngati mutayatsa makilogalamu 2,000 pa sabata ndi pulogalamu yoyenda, mukhoza kuyembekezera kuti mutaya masentimita 6 a mafuta pambuyo pa masabata khumi a masewera olimbitsa thupi. Vuto ndilo, izi zikutanthauza kuti mumatentha ndondomeko zokwana 2,000 sabata iliyonse ndipo kuti mafuta okwana mapaundi 6 angapangitse makilogalamu 6 a kulemera kwa thupi, zomwe sizili choncho nthawi zonse.
Zimene mungachite : Machitidwe omwe timagwiritsa ntchito kuwerengetsa zovuta zolimbitsa thupi ndi zopsereza zowonjezera sizolondola 100%. M'malo modalira chiwerengero chimenecho, phunzirani momwe mungayang'anire mwamphamvu kugwiritsa ntchito mayesero a nkhani, kuyesayesa kuganiza ndi / kapena cholinga cha mtima . Mudzapeza malire anu podziwa momwe mukuvutikira.
Mukhoza kupindula kwambiri ndi ntchito yanu ndi:
- Kulimbitsa mphamvu yanu : Kuvutikira kwanu kumagwira ntchito, mumakhala owonjezera kwambiri, koma ngati ntchito yanu yonse ili ndi mphamvu , mumakhala ndi chiopsezo chowombera . Pogwiritsa ntchito magulu osiyanasiyana , mumalimbikitsa mphamvu zosiyana siyana ndikupatsanso thupi lanu kupuma kwambiri. Kupititsa patsogolo maphunziro ndi njira yabwino yogwirira ntchito molimbika pamene tikupuma nthawi.
- Kugwiritsira ntchito mlingo wa mtima : Kuwunika kwa mtima kumagwiritsa ntchito chida chothandizira kudziwa bwino momwe mtima wako umagwirira ntchito nthawi zonse pamene ukugwira ntchito mofulumira. Owonetsa ambiri amasonyezanso kuti zakudya zotentha zimatenthedwa pamene mukugwira ntchito ndipo mungagwiritse ntchito nambalayi kuti mufanizire zolemba zosiyana ndi magulu osiyanasiyana .
3. Mtundu wa Ntchito zomwe mumapanga
Ngakhale kuchita masewera olimbitsa thupi kulibwino, ntchito zina zimawotcha zambiri kuposa ena. Ntchito zolemetsa zolemera monga kuthamanga, aerobics kapena kuyenda, kuwotcha makilogalamu ambiri chifukwa mphamvu yokoka imafuna thupi lanu kugwira ntchito molimbika. Pochita masewera olimbitsa thupi monga kubisala kapena kusambira, palibe vuto lalikulu la minofu, zomwe zimatanthauza kuchepa kwa ndalama.
Chimene mungachite : Ntchito zopanda kulemera zili ndi ubwino. Zimakhala zopanikizika kwambiri pamalumikiza ndipo nthawi zambiri mukhoza kuzichita motalika, zomwe zingapangitse kusiyana kwa ma calories otentha ndi ntchito zolemetsa. Komabe, kuphunzitsidwa pamtunda ndi zotsatira zochitika, ngati mutatha kuchita zimenezo, sikungogwiritsanso ntchito thupi lanu m'njira zosiyanasiyana, kumathandizanso kumanga mafupa amphamvu ndi minofu yogwirizana.
4. Mankhwala Mwachangu
Mwinamwake simunaganizepo kuti kuchita bwino pa ntchito kungatanthauze kutentha kachakudya, koma ndizo zomwe zimachitika mukamachita masewero olimbitsa thupi. Ganizirani za nthawi yoyamba yomwe munayesa kachipangizo kapamwamba kapena makina ena. Mwinamwake munamva mopweteka, kugwiritsitsa pa rail ndi kudandaula kuti mungagwe. Patapita nthawi, gululo linakhala lachilengedwe, simunayambe kuganizira za izo. Pamene thupi lanu linakula bwino, munasiya kuwononga mphamvu pazinthu zosafunikira, zomwe zimapangitsa kuti zakudya zopsereza zisapse.
Chimene mungachite : Mankhwala abwino ndi chinthu chabwino. Mwa kuchepetsa kuyenda kosavuta, thupi lanu limagwira ntchito bwino, lomwe limakutetezani kuvulala.
5. Zopereka Zochita Zolimbitsa Thupi
Chinanso chimene sitiganizira nthawi zambiri ndi momwe masewero olimbitsa thupi amakhudzira ntchito yathu tsiku lonse. Ngati mutapanga zovuta zowonongeka ndikuyamba kugona kapena kudutsa masana madzulo , chinthu chomwe simungachichite, mukuwotcha pang'ono . Kuchita masewera olimbitsa thupi kungathandizenso kulakalaka kwanu, kukupangitsani kudya makilogalamu ambiri omwe angasokoneze zolinga zanu .
Chimene mungachite : Ngati mutayambitsa pulogalamu yochita masewera olimbitsa thupi, onetsetsani kuti magazini ndi chakudya ndi ntchito kuti mupezepo tsiku labwino. Kupuma pang'ono kapena kudya zambiri ndi zinthu zomwe timakonda kuchita popanda kudziwa zochitikazo. Kusunga lolemba losavuta la ntchito zanu kudzakuthandizani kutsimikizira kuti mukupeza kuchuluka kwa ntchito, ngakhale ndi ntchito yanu. Ngati mwatopa pambuyo pochita masewera olimbitsa thupi, izi zikhoza kukhala chizindikiro kuti mukuchidula. Mukufuna kusungira gasi pang'ono mumtsinje mutatha kugwira ntchito zambiri.
6. Misa ya Thupi
Chinthu chinanso chosayenerera ndi kuchepa kwa thupi ndikuti, polemera kwambiri, ndiye kuti mumakhala ndi mavitamini owonjezera omwe mumawotcha. Mwachitsanzo, 200-lb pounds munthu akhoza kutentha makilogalamu pafupifupi 400 pamakwera masitepe 30, pamene munthu wa 125-lb akutentha makilogalamu pafupifupi 250 akuchita chinthu chomwecho. Pamene mutaya thupi, thupi lanu limapereka mphamvu zochepa kuti musunthe thupi lanu, zomwe zikutanthauza kuti mutaya kulemera pang'onopang'ono. Ichi ndi chifukwa chimodzi chomwe kutaya mapaundi angapo otsiriza kungakhale kovuta kwambiri.
Chimene mungachite : Choyamba, kumbukirani kuti kutaya thupi ndi chinthu chabwino, ngakhale kutanthauza kuti kulemera kwake kumachepetsanso nthawi. Chachiwiri, pamene mutaya kulemera, mungafunikire kukonzanso kuchulukitsa kuchuluka kwa makilogalamu omwe mukufunikira ndi kuchuluka kwa makilogalamu omwe mukuwotcha. Kusintha manambala pamene mukupita kungakuthandizeni kukhalabe pamtunda ndi kulemera kwanu ndi kupewa malo.
7. Zachibadwa ndi Gender
Pamene tikulamulira zinthu zambiri zokhudzana ndi kulemera, pali zinthu zina zomwe tingathe kukhululukira makolo athu: Matenda ndi chiwerewere. Majini athu nthawi zambiri amadziŵa kuchuluka kwake kwa kayendedwe kake , minofu ya minofu ndi ma genetic yankho la zakudya zosiyanasiyana, zomwe zimakhudza momwe tingathe kutentha mafuta ndi kulemera. Mtundu wa thupi lanu umathandiza kuti mukhale wolemera, monganso momwe mumakhalira.
Kugonana kungathandizenso kulemera kwa thupi. Azimayi amakhala ndi mafuta ambiri kuposa amuna ndipo matupi awo amayankha mosiyana kuchita masewera olimbitsa thupi, omwe angasinthe mlingo wolemera.
Zimene mungachite : Dziwani kuti pangakhale ziwalo zomwe zimakhudza momwe mukuchepera msanga. Ngakhale kuti mungalandire majini ena ochokera kwa makolo anu, kudya ndi kuchita masewero olimbitsa thupi kungapangitse kusiyana. Njira yokhayo yodziwira zomwe thupi lanu limatha ndi kuyesa. Pambuyo pa pulogalamu yonse yochita masewera olimbitsa thupi ndikuyang'ana makilogalamu anu ndiyo njira yabwino yodziwira zomwe thupi lanu lingathe kuchita.
Zingakhale zokhumudwitsa pamene mutayamba kuchita masewero ndipo simukuwona zotsatira zomwe mukuyembekezera. Mungayambe kudzifunsa kuti: "Kodi ndikuchita chiyani cholakwika?" Kudziwa kuti pali zinthu zina zomwe zingakuthandizeni kungakuthandizeni kukhala owona bwino, mwinamwake, kulimbikitsa kusintha kwa ntchito yanu kuti mupeze zambiri pulogalamu yanu. Ngati mutasokonezedwa ndi kukhumudwa ndi mawerengedwe omwe samawoneka akuwonjezera, kumbukirani kuti ndi nambala chabe. Sichisonyeza zotsatira zomwe mukukumana nazo monga kumverera bwino, kukhala ndi mphamvu zambiri kapena kukhala ndi moyo wabwino tsiku ndi tsiku.
> Zotsatira:
> Jakici >, John M., et al. Zotsatira za Kuchita Zochita Pogwiritsa Ntchito Mavuto Okhuta Zolemera Mwezi 24 pa Akazi Oposa Overweight. Arch Intern Med. 2008; 168 (14): 1550-1559.
> Jakicic, John M., et al. Njira Zothandiza Zowonetsera Kufooka Kwa Thupi ndi Kupewa Kunenepa Kupezanso Okalamba. " ACSM Position Stand . Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zochita, 2001.
> LaForge, Ralph. " Dziwani Zochita Zambiri za Kutaya Kwambiri ." Nkhani za ACE, Aug / Sept 2006, 3-6.