Zikafika pakulimbitsa thupi, kuwotcha ma calories ndiye cholinga chachikulu kwa ambiri. Kaya mukufuna kuchepetsa thupi, kukonza thanzi la mtima, kapena kungolimbitsa thupi, kudziwa kuti ndi zida ziti zomwe zimawonjezera kutentha kwa calorie kungakhale kopindulitsa kwambiri. Makina osiyanasiyana olimbitsa thupi amapereka maubwino osiyanasiyana, koma ena amawonekera bwino ndikuchita bwino. Pano, tikufufuza zida zolimbitsa thupi zomwe zimawotcha zopatsa mphamvu zambiri komanso chifukwa chake zimakhala zogwira mtima.
Zopondaponda
Ma Treadmill ndi amodzi mwa zida zodziwika bwino za zida zolimbitsa thupi, ndipo pazifukwa zomveka. Amalola ogwiritsa ntchito kuyenda, kuthamanga, kapena kuthamanga mwachangu komanso mosiyanasiyana, zomwe zimawapangitsa kukhala osinthasintha. Kuthamanga pa treadmill pang'onopang'ono kumatha kutentha makilogalamu pafupifupi 600 mpaka 800 pa ola, malingana ndi kulemera kwa munthu ndi mphamvu yake ya kulimbitsa thupi. Kuyenda pang'onopang'ono kapena kuthamanga kungathe kuonjezera ndalama zama calorie powonjezera kukana ndikuchita magulu ambiri a minofu.
Njinga Zoyima
Ma njinga osasunthika, makamaka mitundu yozungulira, amadziwika chifukwa chowotcha ma calorie. Gulu la spin kwambiri limatha kutentha pakati pa 500 mpaka 700 zopatsa mphamvu pa ola limodzi. Kulimba kungasinthidwe powonjezera kukana ndi kuthamanga, ndikupangitsa kuti ikhale yoyenera pamagulu osiyanasiyana olimbitsa thupi. Mabasiketi osasunthika nawonso amakhala otsika, amachepetsa chiopsezo cha kuvulala kophatikizana pomwe amapereka masewera olimbitsa thupi abwino kwambiri amtima.
Makina Opalasa
Makina opalasa amapereka masewera olimbitsa thupi athunthu, kupangitsa minofu yakumtunda ndi yapansi. Kuyanjana kwakukulu kumeneku kumabweretsa kutenthedwa kwa kalori, nthawi zambiri pakati pa 600 mpaka 800 calories pa ola limodzi. Kuyenda kopalasa kumaphatikiza kulimbitsa thupi ndi cardio, ndikupangitsa kuti ikhale njira yabwino yowotcha zopatsa mphamvu ndikumanga minofu nthawi imodzi. Kukonzekera koyenera ndikofunikira kuti muwonjezere phindu ndikupewa kuvulala.
Ophunzitsa a Elliptical
Ophunzitsa a Elliptical amayamikiridwa chifukwa cha kutsika kwawo, kuwapangitsa kukhala oyenera kwa anthu omwe ali ndi zovuta zolumikizana. Ngakhale kuti ali ndi mphamvu zochepa, ma elliptics amatha kutentha makilogalamu ambiri, kuyambira 500 mpaka 700 calories pa ola limodzi. Zogwirizira zapawiri zimapereka masewera olimbitsa thupi apamwamba, pamene kupondaponda kumalunjika kumunsi kwa thupi, kuonetsetsa kuti thupi lonse likuchita masewera olimbitsa thupi.
Ma Stair Climbers
Okwera masitepe, kapena makina opangira masitepe, amatengera momwe amakwerera masitepe, yomwe ndi njira yabwino yowotcha ma calories ndikuchepetsa mphamvu ya thupi. Ola lokwera pamasitepe limatha kutentha pafupifupi ma calories 500 mpaka 700. Kuyenda kosalekeza kumalunjika ku glutes, ntchafu, ndi ana a ng'ombe, kumapereka masewera olimbitsa thupi kwambiri komanso kulimbitsa thanzi la mtima.
Makina a High Intensity Interval Training (HIIT).
HIIT yapeza kutchuka chifukwa chakuchita bwino pakuwotcha zopatsa mphamvu munthawi yochepa. Makina a HIIT, monga Assault AirBike kapena SkiErg, adapangidwa kuti azithandizira kulimbitsa thupi kwakukulu kumeneku. Zolimbitsa thupi za HIIT nthawi zambiri zimakhala ndi kulimbikira kwakanthawi kochepa kotsatiridwa ndi kupumula kwakanthawi kochepa. Njirayi imatha kutentha mpaka ma calories 600 mpaka 900 pa ola limodzi, kutengera mphamvu ndi kuyesetsa kwamunthu payekha. HIIT imakhalanso ndi zotsatira zokhalitsa, ndikuwonjezera kuchuluka kwa kagayidwe kachakudya kwa maola ambiri mutatha kulimbitsa thupi.
Mapeto
Kusankha zida zoyenera zolimbitsa thupi zimatengera zomwe mumakonda, masewera olimbitsa thupi, komanso zolinga zenizeni. Komabe, ngati kuwotcha ma calories ndicho cholinga chachikulu, makina omwe tawatchulawa ndi ena mwa njira zabwino kwambiri. Ma treadmill, mabasiketi osasunthika, makina opalasa, ma ellipticals, okwera masitepe, ndi makina a HIIT aliyense amapereka phindu lapadera ndipo atha kuthandizira kuwononga ndalama zambiri zama calorie.
Kuphatikizira mitundu yosiyanasiyana ya makinawa muzochita zanu zolimbitsa thupi kumatha kupewetsa kunyong'onyeka ndikuwonetsetsa kuti mumalimbitsa thupi mokwanira. Kuphatikiza apo, kuphatikiza masewerawa ndi zakudya zopatsa thanzi komanso ma hydration oyenera kumatha kupititsa patsogolo kuwonda komanso thanzi labwino. Kaya ndi kunyumba kapena kumalo ochitira masewera olimbitsa thupi, kugwiritsa ntchito mphamvu zowotcha ma calorie zamakinawa kungakuthandizeni kukwaniritsa zolinga zanu zolimbitsa thupi moyenera.
Nthawi yotumiza: 07-30-2024
