Ndi momwe ife tirili
Ngati titatha kutenga zinthu zonse zomwe timadziwa ponena za kulemera kwa thupi , kuchita masewera olimbitsa thupi ndi zakudya ndi kuziphwanya m'mawu anayi, zikhoza kutuluka ngati izi: Idya pang'ono, kusuntha zambiri, mawu omwe tawamva nthawi zambiri, akhala okoma mtima zopanda pake. Inde, ife tikudziwa kuti ndizofunika zokhudzana ndi kalori poyerekeza ndi mafuta okhuta koma, ngati mwakhala mukuyendetsa phindu pokhapokha mutagwira ntchito mwakhama kuti muwone kuti palibe kusintha, mukudziwa kuti ndi zochuluka kuposa kulamulira makilogalamu.
Chimodzi mwa izo ndi kuti ndi zovuta kuti muchepe . Tiyenera kupeza zonse zangwiro - makilogalamu , ma calories kunja , kusamalira nkhawa , kugona tulo - kupeza zotsatira, panthawi yonse yomwe ikugwira ntchito motsutsana ndi thupi lomwe likufuna kusunga mafuta ena pokhapokha pali njala pangodya.
Nthawi zina timayipitsa kwambiri ndi zinthu zina zomwe timachita pamene tikuyesera kuchepetsa thupi. Chofunika kwambiri, kuyesa kukakamiza matupi athu kukhala mawonekedwe ena kapena kudzidzimadzira tokha ponena za kuchuluka kwa chakudya ndi kuchita.
Ngati mukuvutika kuti muchepetse thupi, mukhoza kungodzipusitsa nokha. Phunzirani zambiri za zinthu zosayankhula zomwe tikuchita pamene tikuyesera kuchepa thupi ndi momwe tingalekerere kuzichita.
Kuyesera kuona kumachepetsa mimba, chiuno, ntchafu, ndi zina zotero.
Izo zimapangitsa kumveka kwathunthu, sichoncho izo? Mukamapanga, mumamva m'mimba mwanu ... choncho, muyenera kuchepetsa thupi lanu . Kapena mumakweza miyendo ndipo mumayimika pamphuno mwako kuti muthe kutaya mafuta kuzungulira ntchafu zanu, chabwino?
Tsoka ilo, thupi siligwire ntchito mwanjira imeneyo. Thupi limagwira ntchito monga dongosolo lonse, kotero pamene mutagwira mbali imodzi ya izo, mukukoka mphamvu kuchokera ku chinthu chonsecho. Zili ngati mpweya wabwino mkati mwa nyumba - Kutsekera chitseko sichidzazirala chipinda chimodzi ... nyumba yonse imalandira mankhwala omwewo.
Zingakhale zovuta kuti mukhulupirire zochitika zomwe mukuchitazo zikutengerani masentimita asanu ndi awiri (abs) , koma nthawi zonse kulepheretsa kukwaniritsa zolinga zanu zingakhale zowonongeka.
Chifukwa chake muyenera kusiya
- Zimasokoneza nthawi - Mukamachita masewera olimbitsa thupi limodzi, mukuwononga nthawi yamtengo wapatali ndi mphamvu zomwe mungagwiritse ntchito machitidwe opsa mafuta ambiri. Ndicho chimene mukufuna ngati mukuyesera kutaya mafuta a thupi , ziribe kanthu komwe mukuyesera kutaya. M'malo mogona pansi ndi mwendo wotsalira, yesani thupi lonse lomwe limagwiritsa ntchito magulu angapo a minofu - A squat okhala ndi makina opitilirapo ndi miyendo yopuma miyendo , mwachitsanzo, sangagwiritse ntchito ntchafu ya kunja, idzagwira ntchito yonse pansi thupi ndi thupi lapamwamba. Mitundu yambiri ya minofu mumagwira ntchito nthawi yomweyo, komanso mumatentha kwambiri. Zochita zina zambiri .
- Zimakupangitsani inu kumverera moipa - Sizosokoneza kuchita ntchitoyi yonse kwa gawo limodzi la thupi, koma kuzindikira kuti likugwira ntchito? Pamene mutaya kulemera, palibe chitsimikiziro kuti mudzataya pomwe mukufuna. Ngati mukupita patsogolo - Kaya mukusowa mapulaneti , kumverera bwino kapena kukhala amphamvu - ndicho chiyeso choti mugwiritse ntchito bwino chifukwa mwina pangakhale kanthawi kuti thupi lanu lisayambe kutaya mafuta m'madera oumawo, ovuta kutaya monga abs ndi ntchafu.
Kugwiritsa ntchito mawonekedwe oipa ndi machitidwe
Tonse ndife ochimwa pogwiritsa ntchito mawonekedwe oipa nthawi zambiri, chifukwa thupi laumunthu limakhala ndi chidziwitso chabwino: Kutenga njira yosavuta, yosautsa kwambiri kuchokera ku A mpaka Z. Ngati izi zikutanthauza kusinthanitsa zolemera pa mapiritsi apiritsi kuti mupange Zimakhala zosavuta kapena kugwetsa mutu wanu pushup kuti musapewe ululu, thupi lanu liyesera.
Vuto ndilo, mawonekedwe oipa sikuti amakuika pangozi yowonongeka , ndi njira yowononga nthawi. Nthawi iliyonse mukamagwiritsa ntchito mawonekedwe oipa, mumaganizira kwambiri zomwe mukugwira ndikugwiritsa ntchito minofu ina yomwe mwina simukugwira ntchito. Monga mwana wamng'ono, nthawi zonse mumayenera kuyang'anitsitsa thupi lanu kuti muzitsimikizira kuti akuchita zomwe akuyenera kuchita.
Mmene mungayime
- Phunzirani zofunikira pazochita zolimbitsa thupi - Sindikukuuzani kangati ndikufunsa wofuna chithandizo, "Mukuganiza kuti?" ndipo iwo alibe lingaliro kapena amaganiza kuti akugwira ntchito minofu yomwe sayenera ngakhale kutenga nawo mbali muzochitazo. Ambiri a iwo akhala akunyamula kwa zaka zambiri ndipo nthawi zina sadziŵa zomwe zimayenera kugwira ntchito. M'malo mochita masewero olimbitsa thupi, yang'anani pa masewera olimbitsa thupi ndi kuphunzira zomwe zimagwira ntchito ndi momwe mungachitire bwino. Mungathe kupyolera mu zochitika zanga - zowonjezera zithunzithunzi ndi mafotokozedwe a zochitika zosiyanasiyana, pitani kumalo osungirako zinthu monga ACE Fitness ndikudutsa mu Library yawo yambiri yochitira Masewera olimbitsa thupi kapena mulipire wophunzira ndikuphunzitseni limodzi.
- Dziyang'anire nokha pagalasi - Ayi, galasi sali pomwepo kuti muthe kuyang'ana mbali zanu zonse (ngakhale ziri zovuta kuti musachite zimenezo, sichoncho?). Pankhani ya kuphunzitsa mphamvu , galasi ndi bwenzi lanu. Gwiritsani ntchito kuti muwone momwe thupi lanu limayendera pamayeso. Mudzapeza kuti kuwona thupi lanu kuchita zolimbitsa thupi kuli kosiyana koposa kungomva thupi lanu likuchita.
- Onetsetsani za Zisanu Zambiri - Zochita zomwe ndikuziwona ndi mawonekedwe oipa kwambiri ndizofanana:
- Masewera - Nthawi zambiri amagwedezeka ndi mawondo kutsogolo ndikuyika nkhawa pamadzulo m'malo mobwezera kumbuyo.
- Mapuloteni - Izi zingaphatikizepo malo osayenerera amapazi , kugwada bondo patsogolo kapena kutsogolo kwa bondo lakumbuyo .
- Kuwotcha - Anthu nthawi zambiri amayenda pamapewa pamene kumbuyo kuli koyenera kuyenda.
- Pushups - Izi ndi zovuta zolimbitsa thupi, choncho nthawi zambiri zimapangitsa thupi kupanga zinthu zosiyanasiyana kuti tipewe kuyesayesa monga: Kutaya mutu , kugwedeza pakati , kutsegula mphiri ndikupuma .
- Dumbbell - Mulimodzi , nthawi zina anthu amazungulira kumbuyo ndi / kapena kubweretsa kulemera kwa armpit. Izi ziyenera kukhala zowonjezereka ndi nthitizi kuti mugwire nawo makoswe.
Kuiwala kuti simuli 20 panonso
Ndili ndi zaka 20, ndimatha kugwira ntchito maola ambiri ... ndipo ndinkakhala ndikuphunzira usiku wonse. Chabwino, ndimamwa mowa, koma ganizirani kuchuluka kwa mphamvu zomwe mukufunikira kuti mugwire ntchito, kupita ku kalasi ndi kuchita masewero olimbitsa thupi? Masiku ano, bender usiku wonse wotsatiridwa ndi maola awiri angapite nane kuchipatala, komabe pali mau amodzi omwe nthawi zina amachokera kumbuyo kwa malingaliro anga akuti, "Kumbukirani momwe munayendera nthawi imeneyo?"
Ndimakumbukiranso kuti sindinali babu wonyezimira kwambiri m'zaka zimenezo. Mwina ndakhala ndikuwoneka bwino, koma sindinali kuchita zonse zomwe zinali zabwino kwa thupi langa ndi zomwe tonsefe tiyenera kukumbukira, movutikira, ndizoti ntchito yathu yazaka 20 siidali malo 40- thupi lakale-laka-50. Izi nthawi zambiri sizikutiletsa kuyesa ndipo zotsatira zimaphatikizapo, koma sizingatheke ku: Kuvulala , kukhumudwa kwakukulu , chikhumbo cholimba chosiya, ndipo mwinamwake, kupita ku chiuno chanu chaubwenzi, knee kapena madokotala opaleshoni.
Ndi kovuta kokwanira kukalamba, nchifukwa ninji zimaipiraipira pochita ntchito thupi lanu lomwe silikukondanso?
Mmene mungayime
- Siyani kupita kumbuyo - Sitingathe kubwerera ndipo, ndikukhulupirirani, ndayesera. Tonsefe timakula, ndizoona. Kuchita izo mokoma kumatanthauza kulandira ndendende kumene thupi lanu liri pakali pano, osati kumene ilo linali.
- Dziwani thupi lanu lomweli - Tilimbikira kwambiri kutaya thupi ndikubwezeretsa thupi lathu lakale, sitinathe nthawi yambiri kudziwa. Musanayambe kuthamanga thupi lanu pulogalamu yomwe simungagwirizane nayo, dziwani komwe muli: Zovulala zomwe zimafuna dokotala, zowawa ndi ululu zomwe ziyenera kuchitidwa kapena zofooka zomwe mwaziwona posachedwapa. Ganizirani komwe inu muli - Mphamvu yanu yonse, chipiriro ndi kusinthasintha - ndikumanga pulogalamu yanu kuzungulira izo. Ngati simukudziwa kumene mungayambire, ino ndi nthawi yabwino kugwira ntchito ndi wophunzitsa .
- Pezani malire anu atsopano - Ambiri mwa makasitomala anga amakhala m'mbuyomo, akulota za zomwe amatha kuchita ndi kuyerekezera zomwe angachite tsopano. Ndi nkhondo kuti tikhalebe ndi ife tonse pano, koma ndizo zomwe muyenera kuchita ngati mukufuna kusintha thupi lanu. Kumbukirani za kuchuluka kwa pushups zomwe munkachita ... ndi angati omwe mungachite tsopano? Kodi mungathe kuchita zambiri nthawi yotsatira? Imaiwala za makilomita asanu ndi atatu omwe mumakonda kuthamanga ndikuganizira za kuyenda mukuchita tsopano. Kodi mungapite mofulumira komanso kutali bwanji? Kodi zoposa mlungu watha? Ngati ndi choncho, mwakhala mukukankhira kale malire anu.
- Zikondweretseni zomwe mungachite - Ndinatha kuthamanga kwa maola ambiri. Tsopano, sindingathe kuthamanga chifukwa cha mavuto omwe amabwera ndipo ndimayamwa kwambiri. Koma chimene chimapangitsa kuti anthu ambiri asamaganize kuti maganizo awo ndi omwe amachititsa. Zochita zanga zimakhala zokondweretsa kwambiri pamene ndimaganizira zochita zonse zomwe ndingathe kuchita ... ndipo pali zambiri. Nanga iwe?
Kunama za kuchuluka kwa momwe mukudyera
Nthawi zambiri ndimangoganizira za kudya kwanga. Si chifukwa chakuti ndine munthu woipa, ndikungofuna kuganiza za zinthu zoipa zomwe ndikuchita - Monga kudya Hershey's Kiss nthawi iliyonse ndikayenda khitchini, kapena kumwa mowa wochuluka wa vinyo ndikadziwa Ine sindiyenera. Zoona, sizovuta kuchita zinthu izi ... koma zimatsutsana ngati cholinga changa ndi kuchepetsa thupi. Ngati ndikukhutira ndi chisankho ndikumva bwino, palibe chifukwa chodzimvera chisoni kapena kunena zabodza.
Vuto ndilo, izi ndizo khalidwe lathu lomwe timagwirizana nalo pokhudzana ndi kuchepa. Otsatsa malonda nthawi zonse amanena kuti zakudya zawo ndi zathanzi kwambiri ndipo sakudziwa chifukwa chake adapeza mapaundi 10 mwezi watha. Izi zikutanthauza kuti, mpaka tiyambe kuyang'ana muzambiri za zakudya zawo ndikupeza kuti mwina iwo anali kumwa magalasi atatu a vinyo usiku uliwonse osati mmalo omwe iwo anali kulemba. Kukhala woona mtima ndi kovuta, koma kukhala wochulukitsitsa kumavuta kwambiri.
Ngati mukufuna kutaya thupi ndipo simukupita patsogolo, zizoloŵezi zanu zodyera zingakhale zowononga.
Mmene mungayime
- Lembani - Njira yokhayo yodziwira zomwe mukudya ndi kulemba. Inde, ndikumva ululu poyamba, koma mukazindikira kufunika kowona ndi kuvomereza zomwe mukudya, zimakhala zosavuta.
- Khalani owona mtima - Kulemba izo kumagwira ntchito ngati muli oona mtima pa chilichonse chomwe mukudya ndi kumwa. Ambiri mwa makasitomala anga akudumpha zinthu zochepa m'magazini awo a chakudya chifukwa chodziimba mlandu komanso manyazi. Iwo sazindikira kuti njira yokha yosinthira zizoloŵezi zoipa ndikudziwa zomwe zili poyamba.
- Dziphunzitseni nokha - Pamene wothandizila wanga akunena kuti adayika nsomba, mbatata wofiira ndi nyemba zobiriwira, zomwe zimawoneka ngati chakudya choyenera. Koma bwanji ngati iye ali ndi chidutswa cha salimoni kukula kwa mutu wake? Kapena chimphona chachikulu cha kirimu wowawasa ndi batala pa mbatata zake? N'zosavuta kunama kwa ife tikapanda kufufuza zambiri, koma ndizo zomwe tikufunikira ngati tikufuna kulemera. Phunzirani:
Kunama za ntchito yanu
Kuchita masewera olimbitsa thupi ndi chinthu chogonjetsa, sichoncho? Mwachitsanzo, wotsatsa chithandizo * Dave kamodzi adanena kuti amagwira ntchito 'molimbika' pa ntchito yake ya njinga tsiku lililonse. Pamene ndinamufunsa momwe zinalili zovuta, adanena kuti akukwera mpaka 125 pamphindi.
Icho chinali chidziwitso mwamsanga kuti malingaliro ake ovuta anali patali pafupi ndi anga . Ndipo sikuti iye anali kunama, kwenikweni. Vuto linali, wophunzitsa wina adamupatsa chiwerengero cha mtima wamakono zaka milioni zapitazo, kumuuza kuti asapite pamwamba pa zipolopolo 125 pa mphindi. Dave sanayambe aganizirapo kuti kugwira ntchito kumakhala kosavuta kwenikweni kapena kuti sankathyola thukuta. Sizinachitike kwa iye kuti angathe kusintha zinthu, kugwira ntchito molimbika.
Ndipo ndizo zomwe zimachitika kwa ife tonse. Ndi zophweka kuti tisokonezeke ndi momwe tikuyenera kugwira ntchito mwakhama ndipo zimakhala zosavuta kuti tisokonezeke ndi makilogalamu angati omwe tikuwotcha . Ife tiri ndi zowerengera zochitika , ndithudi, koma sizinali zolondola nthawizonse ndipo kalori yomwe imayikidwa pa makina a cardio nthawizonse imakhala overestimated . Ndi zophweka kukhulupirira kuti mwatentha makilogalamu 500 mu mphindi 30, pamene mwatenthedwa pafupi 300. Makina opusa opusa.
Mmene mungayime
- Dziwani kuti kuchita masewero olimbitsa thupi kumene mukufunikira kuti muchepetse kulemera : Kwa mbiri, ambiri a ife timafunikira masewera olimbitsa thupi 200-300 mlungu uliwonse kuti tipewe kulemera. Izi zimamasulira pafupifupi maminiti 30-60 tsiku lililonse la sabata, malingana ndi thupi lanu, mawonekedwe a thupi , mlingo wazinthu ndi zina zotero. Ndimadana ndizinenezo, koma ambiri a ife tikusowa zochita zambiri kuti tigonjetse nthawi yonse yomwe timakhala tsiku lonse.
- Sankhani ngati mungathe kuchita masewero olimbitsa thupi : Timayankhula tokha nthawi zonse za momwe timaphunzitsira mlungu uliwonse, koma timaiwala zinthu zofunika. Monga momwe tilili ndi ntchito ndi okwatirana ndi ana komanso kuti timatopa ndi kukhumudwa ndipo sitikusowa kuphonya ma TV omwe timakonda .
Timaiwala kuti tikusowa nthawi kuti tidziwidwe ndi kusintha komwe tikufunikira poyambitsa pulogalamu yophunzitsa. Chilichonse chimasintha pamene mutayamba kuyeserera - Ndandanda yanu, zomwe mumaziika patsogolo, osatchula thupi lanu malingaliro anu ndi thupi lanu. Yang'anirani zenizeni za moyo wanu - Mphamvu zanu, ndondomeko, maudindo ndi zina zotero - ndipo onani nthawi yochuluka yomwe mungathe kuchita. - Khalani ndi cholinga : Mukakhala oona mtima za momwe mungagwiritsire ntchito masewera olimbitsa thupi, yikani cholinga chanu pa ndalamazo . Izi zikutanthauza kuti mungafunikire kuika thupi kumbali, ndipo mwinamwake, yesani zolinga zomwe zimafuna kuchita zochepa zolimbitsa thupi ngati kukhala ndi thanzi labwino kapena kulepheretsa kulemera kwambiri . Palibe cholakwika ndi kuthandizira ndi kuchita zomwe mungathe pakalipano. Mukhoza kuwonjezera zochita zambiri mukakonzekera.
- Dziphunzitseni nokha : Kodi mumadziwa kuti pulogalamu yonse ikuwoneka bwanji? Kapena momwe mungadziwire mmene mukuvutikira ? Kodi mumadziwa za maphunziro a cardio ndi mphamvu komanso kuchuluka kwa thupi lanu ? Ngati sichoncho, khalani ndi nthawi yoyankha mafunso awa, mwina pano, kwinakwake pa intaneti kapena mukugwira ntchito ndi wophunzitsa . Kukhala ndi chidaliro pa zomwe mukuchita ndi mbali yofunikira yoonetsa tsiku lililonse.
- Mapulogalamu kuti akuyambe :