Kuwoneka pa Maphunziro Akutalikira Kwambiri
Kodi dongosolo lanu lochita masewera olimbitsa thupi likuphatikizapo thupi lathunthu, zochitika zolimbitsa thupi zotentha mafuta? Zochita zonse zimakuthandizani kuti muchepetse pansi, koma pokonzekera mosamala mungapangire ntchito yopangira mafuta yomwe imathandiza kwambiri poyaka mafuta a m'mimba ndi mapentimita osakanikirana m'matumba anu, mmwamba ndi matako .
Maphunziro Ofunika Kwambiri
Ngati muli ovuta kusintha thupi lanu, kutaya mafuta a m'mimba, ndi kuwombera manja ndi miyendo yomwe ili yolimba ndi yowonongeka, muyenera kuchita maphunziro apamwamba kwambiri.
Mapulogalamu ndi makosi amazitcha "HIIT" kapena "kuphunzitsira nthawi" basi. Kuchita ntchito kumangokhala mphindi 20 kapena 30 mphindi zocheperapo ndipo imakhala ndi kayendedwe kathunthu kamene kamatentha makilogalamu ndi kulimbitsa minofu yanu panthawi yomweyo.
Chifukwa chiyani mafutawa akutentha kwambiri? Ndi zophweka. Zokambirana zochepa ndikuchepetsa kuchuluka kwa mtima wanu kuposa zochitika zolimbitsa thupi kotero mumatentha makilogalamu ambiri mu nthawi yochepa. Ndipo uthenga wabwino ndi wakuti ntchito ya HIIT kwenikweni imasintha kagayidwe kathu kagayidwe kake kuti muwotche kwambiri makilogalamu tsiku lonse-ngakhale pamene simukugwira ntchito.
Ochita kafukufuku apeza kuti ochita masewera olimbitsa thupi omwe amapanga nawo maphunziro apamwamba amakhala ndi chinthu chodziwika bwino chotchedwa EPOC, kapenanso kumwa mopitirira muyeso. Izi zikutanthauza kuti thupi lanu likafuna kutentha kwambiri thupi limasowa mpweya wambiri. Zotsatira zake, thupi lanu limakula pang'ono ndipo mumatentha makilogalamu ambiri patangotha maola angapo mutatha gawo lanu.
Kumbutsani, komatu, kuti gawo limodzi lokhazikika limasintha thupi lanu usiku wonse.
Ngakhale mutentha mafuta owonjezera ndi EPOC, izi sizikutanthauza kuti muyenera kudya zambiri, kusuntha pang'ono kapena kumaliza masewera olimbitsa thupi pamapeto pa sabata. M'kupita kwanthawi, nkhani zofanana zimakhala zovuta kwambiri pamene mukuyesera kuchepa. Choncho gwiritsani ntchito mwamphamvu kwambiri, kutentha mafuta monga gawo limodzi ndi pulogalamu yowonjezera kuti mufike ku zolinga zanu zolemera.
Mmene Mungayambitsire Ntchito Yopangira Moto
Ngakhale kuganiza kuti ntchito zabwino zowotcha mafuta ndizochepa, sizili zophweka. Kuti HIIT yanu yopanga mafilimu ikhale yosiyana, iyenera kukhala yovuta. Izi zikutanthauza kuti mukupuma kwambiri mukamachita masewera olimbitsa thupi ndipo minofu yanu ikhoza kutentha pang'ono kuposa momwe mumagwirira ntchito.
Choncho, pali zinthu ziwiri zomwe muyenera kuzidziwa musanayambe kuchita masewero olimbitsa thupi:
- Muyenera kukhala okhutira mokwanira kuti muchite masewera olimbitsa thupi. Ngati simukudziwa, ngati mwatopetsa masewera olimbitsa thupi, kapena ngati mwadwala, funsani dokotala musanayambe kuchita nawo masewera olimbitsa thupi.
- Konzani mwakuya kwathunthu kufooketsa mapulani olimbitsa thupi . Pamene muyamba kuyamba kuphunzitsa kuti muwotche mafuta, muyenera kumangokhala gawo limodzi pa sabata limodzi ndi gawo lapamwamba. Pamene msinkhu wanu umakhala wabwino, pangani magawo awiri kapena atatu pa sabata. Ndondomeko yanu yochita masewera olimbitsa thupi idzakhala yogwira bwino ngati mupanga ndondomeko yonse yopangira masewera olimbitsa thupi yomwe imaphatikizapo nthawi yophunzitsira ndi kuyambiranso.
Ntchito Zowotcha Moto
Mukhoza kutsatira gawo ili la HIIT kuti muchepetse pansi kapena mungagwiritse ntchito magawo ena asanu omwe amawotcha mafuta opangidwa ndi akatswiri apamwamba. Mukhozanso kudzipangira nokha mwakhama ntchito yochita masewera olimbitsa thupi mwa kuphatikiza zochita zolimbitsa thupi lanu komanso kumanga mphamvu.
Mudzafuna kutenga minofu yaikulu m'thupi lanu lonse. Sankhani masewera olimbitsa thupi, kulumphira jacks, ndi kukankhira mmwamba kuti muwotche mafuta am'mimba ndikuthandizira mphamvu yapamwamba ya thupi. Zomwe zimagwiritsidwa ntchitozi zingakuthandizeni kufuula zopatsa mphamvu:
Ikani masitepe kuti muwotche mafuta (izi ndizomwe mukuchita bwino ngati mutakhala ndi staircase yaitali-osachepera 10):
- Wotentha kwa mphindi zitatu kapena zisanu poyenda kapena kuyenda mofulumira.
- Thamangani masitepe kwa mphindi zitatu, mutenge masitepe awiri kapena awiri panthawi.
- Malizani 10 okwera pamwamba pa masitepe.
- Gwirani masewera a mphindi kwa masekondi 60.
- Jog pang'onopang'ono pansi pa masitepe.
- Bwerezerani kawiri kapena katatu.
Kusakanikirana pang'ono (ngati muli ndi paki pafupi, izi ndi zosangalatsa zochitira kunja):
- Wotentha kwa mphindi zitatu kapena zisanu poyenda kapena kuyenda mofulumira.
- Sprint (kuthamanga mofulumira momwe mungathere) kotala mtunda umodzi.
- Mabala 10 onse.
- Kuthamanga kwathunthu kwamasamba 10.
- Majaketi okwana 10 amatha.
- Jog kubwerera ku malo anu oyamba.
- Bwerezerani kawiri kapena katatu.
Yambani pamtunda (ngati muli ku masewero olimbitsa thupi, yesani ntchitoyi pafupi ndi chipinda cholemera):
- Wotentha kwa mphindi zitatu kapena zisanu poyenda kapena kuyenda mofulumira.
- Lonjezerani maulendo onse ndi kutsika kotero kuti muthamanga kwa mphindi zitatu.
- Chotsani pamtunda wopangira mapepala ndi kulemera kwa masentimita 7 mpaka 10.
- Makina osindikizira okwana 10.
- Mapaintoni 10 oyenda ndi mapiri.
- Zokwanira 10 zokwanira.
- Bwerezerani kawiri kapena katatu.
Pambuyo pa Ntchito Yanu Yotentha
Zomwe zimachitika mukamaliza maphunziro anu zimakhudza pafupifupi zomwe zimachitika patsikuli. Tsatirani malangizo awa kuti mutsimikizire kuti muwonjeze phindu lopaka mafuta:
- Sungani ntchito tsiku ndi tsiku kuti muchepetse kulemera. Mapangidwe apamwamba angakulepheretseni. Koma ngati mutha kugwiritsira ntchito tsiku lonse pabedi, mungathenso kupindula ndi mphamvu ya metabolism imene munagwira mwakhama kuti mukwaniritse. Yesetsani kusunga masewera olimbitsa thupi thermogenesis (NEAT) mwa kukhala olimba tsiku lonse. Kuvala chowunika chachitetezo kungakuthandizeni kutsimikizira kuti mukukwaniritsa zolinga zanu za tsiku ndi tsiku komanso zolinga za calorie.
- Gwiritsani ntchito mankhwalawa kuti mukhale wathanzi. Patatha masiku mutaphunzira maphunziro apamwamba, muyenera kupuma. Kubwezeretsa n'kofunika kukuthandizani kupeŵa kuvulala ndi kupuma. Koma simukuyenera kuchotsa nthawi yonseyo. Sankhani ntchito zosavuta zomwe zimapangitsa kuti thupi lanu liziyenda bwino ndikuthandizani kutentha mafuta ndi makilogalamu pamene thupi lanu likumanganso.
- Idyani bwino. Gwiritsani ntchito mafuta omwe mumawotcha ndi zakudya zopatsa thanzi komanso zopatsa thanzi kuti thupi lanu likhale ndi mafuta omwe amafunika kugwira ntchito mwakhama ndikukhala oyenera.
> Zotsatira:
> McCall,, MS, CSCS P. 7 zinthu zoti mudziwe za kupititsa patsogolo ntchito yogwiritsa ntchito mpweya (EPOC). Chiwongoladzanja
> Gulu la National Strength and Conditioning Association. Nkhani yowonjezera: Udindo wamagetsi owonjezera pulogalamu yogwiritsira ntchito mpweya (EPOC). https://www.nsca.com/Education/Articles/Hot-Topic-Role-of-EPOC-in-Weight-Loss/.