Zopindulitsa zazikulu zolimbitsa thupi kwa mphindi 10

Zamkati

• Ubwino waukulu
• Momwe mungapangire kulimbitsa thupi kwa mphindi 10
• Kuthamanga kwa mphindi 10

Kuchita masewera olimbitsa thupi kwakanthawi kochepa kumatha kukhala ndi zotsatira zofananira ndi zochita za nthawi yayitali mukazichita mwamphamvu, chifukwa kulimbitsa kwambiri maphunziro, thupi limayenera kugwira ntchito, kukondera ndalama zama caloric ngakhale mutachita masewera olimbitsa thupi. Chifukwa chake, kulimbitsa thupi kochitidwa mumphindi 10 mwamphamvu kwambiri kumatha kukhala ndi zotsatira zofananira kapena kuchita bwino kwambiri monga kulimbitsa thupi kochitidwa mu mphindi 40 mpaka 50 komanso pang'ono pang'ono, mwachitsanzo.

Zochita zolimba kwambiri zimatchedwa HIIT, mu Chingerezi Mkulu mwamphamvu Interval Training, zomwe zingatheke ndi masewera olimbitsa thupi, omwe amagwiritsira ntchito kulemera kwa thupi palokha kapena pophunzitsa kapena kuyendetsa dera. Onani njira zina zophunzitsira.

Ngakhale ali ndi maubwino, kulimbitsa thupi mwachangu komanso mwamphamvu sikungachitike ndi aliyense ndipo tikulimbikitsidwa kuti azitsogoleredwa ndi akatswiri panthawi yamaphunziro. Izi ndichifukwa choti zolimbitsa thupi zamtunduwu, pamakhala kufunikira kwamtima, komwe kumatha kubweretsa matenda amtima kapena kupwetekedwa kwa anthu omwe ali ndi mavuto amtima, kapena kuvulala. Kuphatikiza apo, anthu omwe amakhala pansi atha kuchita masewera olimbitsa thupi amtunduwu, koma ayenera kumayambitsidwa pokhapokha munthuyo atakhala ndi thanzi labwino.

Ubwino waukulu

Kuchita masewera olimbitsa thupi kwa mphindi 10 kumatha kukhala ndi maubwino angapo mukamachita molondola, mwamphamvu kwambiri komanso kutsagana ndi akatswiri, kuphatikiza pokhala okhudzana ndi zakudya zopatsa thanzi komanso zolingana ndi cholinga. Ubwino waukulu wa mphindi 10 zolimbitsa thupi ndi:

• Kuchulukitsa ndalama zama caloric;
• Kulimbana kwakukulu kwa minyewa;
• Kukhazikika kwabwino kwamtima;
• Kutaya mafuta ndi kupindula kwa minofu;
• Kuchulukitsa chidwi cha insulin;
• Imalimbana ndi kupsinjika, imasintha malingaliro ndikutsimikizira kudzimva kukhala bwino.

Kuti mupindule kwambiri, ndikofunikira kuti maphunziro amtunduwu azitsogoleredwa ndi chakudya choyenera komanso choyenera kutero, ndipo akuyenera kulimbikitsidwa, makamaka, ndi wazakudya. Dziwani zomwe mungadye kuti mukhale ndi minofu ndikutaya mafuta.

Momwe mungapangire kulimbitsa thupi kwa mphindi 10

Kuchita masewera olimbitsa thupi kwa mphindi zosachepera 10 tsiku lililonse ndikwanira kutuluka mumakhalidwe abwino ndikuchepetsa chiopsezo cha matenda amtima, koma kuti achite izi ayenera kuchita mwamphamvu komanso kuwunika akatswiri.

Zochitazo zitha kuchitika ndi thupi lanu, masewera olimbitsa thupi kapena masewera olimbitsa thupi, monga kuthamanga, kupalasa njinga, kulumpha chingwe, kukwera masitepe ndikusambira, mwachitsanzo.

Kuthamanga kwa mphindi 10

Njira yophunzitsira mphindi 10 imatha kuchitika pa treadmill, kuthamanga kwa masekondi 30 mpaka 50 mwamphamvu kwambiri ndikupumula kwa masekondi 20 mpaka 30, omwe amatha kuyimitsidwa kapena kuyenda pang'onopang'ono. Kuwombera kumeneku kuyenera kutengedwa kwakanthawi kwa mphindi 10 kapena malinga ndi upangiri wa akatswiri, koma kuyenera kukhala kolimba mokwanira kuti kugunda kwa mtima ndi kagayidwe kazakudya kuchuluke.

Kuphatikiza pa nthawi yomwe ikuyenda pa chopondera, njira ina yowonjezerera kuthamanga ndiyokuchita mumchenga wofewa, chifukwa ndizovuta kwambiri ndipo zimafunikira kulimbikira m'thupi, kukulitsa kugunda kwa mtima ndipo, chifukwa chake, caloric ndalama.

Onani momwe ndalama zimayendera pazochita zilizonse:

Ndikothekanso kuchita zolimbitsa thupi kwa mphindi 30 kunyumba, zomwe zimalimbikitsanso kuchuluka kwa kagayidwe kake ndi kagwiritsidwe ntchito ka caloric mukamachita mwamphamvu kwambiri. Umu ndi momwe mungapangire maphunziro apamwamba kuti muchepetse mafuta.