Pamene chilimwe chikuyandikira, ambiri aife timayesetsa kutaya mapaundi owonjezerawo ndikukhala ndi thupi lochepa thupi, labwino. Ngakhale kulibe mapiritsi amatsenga ochepetsa thupi, njira zina zolimbitsa thupi zingathandize kufulumizitsa ndondomekoyi ndikupereka zotsatira mofulumira. M'nkhaniyi, tiwona njira zofulumira kwambiri zolimbitsa thupi kuti muchepetse thupi m'chilimwe. Kuchokera pakuchita masewera olimbitsa thupi kwambiri mpaka kunjira zophunzitsira zomwe mukufuna, tiyeni tilowe mudziko lamasewera olimbitsa thupi ndikupeza njira zabwino zokwaniritsira zolinga zanu zochepetsera thupi.
Mphamvu ya High-Intensity Interval Training (HIIT)
Kutsegula Kuthekera kwa HIIT Kuchepetsa Kuwonda Mwachangu
Zikafika pakukhetsa mwachangu mapaundi, maphunziro apamwamba kwambiri (HIIT) amatenga gawo lapakati. HIIT imaphatikizapo kuchita masewera olimbitsa thupi kwakanthawi kosakanikirana ndi nthawi yayitali yochira. Maphunziro amtunduwu samayatsa zopatsa mphamvu panthawi yolimbitsa thupi komanso amawotcha zopatsa mphamvu ngakhale mutamaliza kuchita masewera olimbitsa thupi, chifukwa cha mphamvu ya metabolic yomwe imapereka. Kuphatikizika kwa masewera olimbitsa thupi a Cardio ndi mphamvu muzolimbitsa thupi za HIIT kumapangitsa magulu angapo a minofu ndikukulitsa kugwiritsa ntchito ma calorie, ndikupangitsa kuti ikhale njira yothandiza komanso yanthawi yake yochepetsera thupi.
Kupanga Njira Yanu ya HIIT Yochepetsera Kuwonda Kwachilimwe
Kuti mugwiritse ntchito mphamvu ya HIIT pakuchepetsa thupi m'chilimwe, ndikofunikira kupanga chizolowezi chokhazikika. Yambani posankha masewera olimbitsa thupi osiyanasiyana amtima ndi mphamvu omwe amatsata magulu osiyanasiyana a minofu. Izi zingaphatikizepo masewera olimbitsa thupi monga ma burpees, kudumpha jacks, squats, mapapu, ndi kukankha-ups. Chitani zolimbitsa thupi zilizonse mwachangu kwakanthawi kochepa, nthawi zambiri mozungulira masekondi 20-30, ndikutsatiridwa ndi kupuma pang'ono kwa masekondi 10-15. Bwerezani kuzunguliraku kwa mphindi 15-20, pang'onopang'ono ndikuwonjezera kulimba ndi kutalika kwake momwe thupi lanu likukulirakulira. Kumbukirani kutenthetsa ndi kuziziritsa bwino kuti mupewe kuvulala ndikuwonjezera zotsatira.
Maphunziro Otsogolera: Kusema Thupi Lanu M'chilimwe
Kuyang'ana pa Maphunziro a Mphamvu
Pamenemasewera a cardiozimagwira ntchito yofunika kwambiri pakuchepetsa thupi, kuphunzitsa mphamvu ndikofunikanso pakusema ndikuwongolera thupi lanu. Zolimbitsa thupi zolimbitsa thupi, monga kukweza zitsulo kapena zolimbitsa thupi, zimathandizira kupanga minofu yowonda. Popeza minofu imakhala yogwira ntchito kwambiri kuposa mafuta, kuchuluka kwa minofu kumawonjezera kagayidwe kanu kagayidwe, kutanthauza kuti mumawotcha zopatsa mphamvu zambiri ngakhale mutapuma. Kuphatikiza apo, maphunziro amphamvu amathandizira kukhazikika kwa thupi, kukupatsani mawonekedwe owoneka bwino komanso omveka bwino.
Kupanga Mapulani Anu Omwe Mukufuna Maphunziro
Kuti mupindule kwambiri ndi maphunziro omwe akuyembekezeredwa kuti muchepetse kunenepa kwachilimwe, pangani dongosolo loyenera lomwe limaphatikiza zolimbitsa thupi zamagulu osiyanasiyana a minofu. Phatikizani masewero olimbitsa thupi monga squats, deadlifts, mabenchi osindikizira, ndi mizere, pamene akugwira minofu yambiri nthawi imodzi, kukulitsa kutentha kwa calorie ndi kukula kwa minofu. Yesetsani kuchita masewera olimbitsa thupi 2-3 pa sabata, kuti mupumule ndi kuchira kokwanira pakati pa magawo. Pang'onopang'ono yonjezerani mphamvu ndi kulemera kwanu pamene mphamvu zanu ndi zolimbitsa thupi zikupita patsogolo.
Udindo wa Chakudya Chakudya: Kulimbikitsa Ulendo Wanu Wochepetsa Kuwonda
Kudyetsa Thupi Lanu ndi Zakudya Zoyenera
Ngakhale kuti kuchita masewera olimbitsa thupi kumathandiza kwambiri kuti munthu achepetse thupi, kuyenera kuphatikizidwa ndi zakudya zopatsa thanzi komanso zopatsa thanzi. Kuti muchepetse thupi moyenera, yang'anani pakupatsa thupi lanu mafuta oyenera. Sankhani zakudya zathunthu, zosakonzedwa zomwe zili ndi michere yambiri komanso shuga wambiri komanso mafuta osapatsa thanzi. Phatikizanipo mitundu yosiyanasiyana ya zipatso, ndiwo zamasamba, zomanga thupi zowonda, mbewu zonse, ndi mafuta athanzi m’zakudya zanu. Kumbukirani kukhalabe ndi hydrate mwa kumwa madzi ambiri tsiku lonse, chifukwa hydration yoyenera imathandizira kagayidwe kake ndikuthandizira kuchepetsa chilakolako.
Kuwongolera Gawo: Kupeza Kusamala Koyenera
Kuphatikiza pa kusankha zakudya zopatsa thanzi, kuwongolera magawo ndikofunikira kuti muchepetse thupi. Samalani kukula kwa magawo anu ndipo yesetsani kudya mpaka mutakhuta, osati kukhuta kwambiri. Yesetsani kumvetsera ku njala ndi kukhuta kwa thupi lanu, ndipo pewani kudya mopanda nzeru. Podziwa kuchuluka kwa chakudya chomwe mumadya, mutha kupanga kuchepa kwa calorie ndikuthandizira zolinga zanu zochepetsa thupi.
Mapeto
Zikafika pakuchepetsa thupi mwachangu m'chilimwe, kuphatikiza maphunziro apamwamba kwambiri (HIIT) komanso kuphunzitsidwa kolunjika pazochita zanu zolimbitsa thupi kumatha kubweretsa zotsatira mwachangu. Zolimbitsa thupi za HIIT zimaphatikiza magulu angapo a minofu, zimawonjezera kutentha kwa calorie, ndikuwonjezera kagayidwe kanu. Pakadali pano, maphunziro omwe amayang'aniridwa, kuphatikiza kuchita masewera olimbitsa thupi, amathandizira kusefa thupi lanu ndikuwonjezera minofu yowonda. Kuphatikizidwa ndi zakudya zopatsa thanzi zomwe zimagogomezera zakudya zonse ndi kuwongolera magawo, njira zolimbitsa thupi izi zitha kukuthandizani kuti mukwaniritse zolinga zanu zochepetsera thupi. Kumbukirani, kusasinthasintha, kudzipereka, ndi malingaliro abwino ndizofunikira kuti mukwaniritse zotsatira zokhalitsa. Chifukwa chake, landirani chovutacho, khalani olimbikitsidwa, ndipo sangalalani ndi ulendowu kukhala wathanzi, wokwanira!
Nthawi yotumiza: 03-19-2024
