Zifukwa 3 Simumataya Mafuta

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Mwamuna angaphunzire zambiri poyang’ana akazi mu kalabu ya mabuku kwa mphindi zisanu. Ndikadadziwa chifukwa mkazi wanga ndi gawo limodzi, ndipo nthawi iliyonse ndikakhala kanthawi kochepa ndi azimayi amenewo ndimabwerako ndili anzeru kwambiri ndikukhulupirira kuti abambo ndi amai sangakhale osiyana kwambiri pokhapokha mutakamba za masewera olimbitsa thupi.

Mukudziwa, njira zolimbitsa thupi zomwe zimagwira ntchito bwino ndizopezeka kwa amuna ndi akazi konsekonse. Ndipo komabe akazi ambiri sangayerekeze kuyandikira masewera olimbitsa thupi ngati mnyamata. Kodi ndikudziwa bwanji? Chifukwa akazi 10 pa kalabu buku mkazi wanga anandiuza choncho usiku watha, ndipo ndi chinthu chomwecho ine ndamva kwa zaka 10 zapitazi makampani olimba. Chowonadi ndi chakuti kuphunzitsa "ngati mwamuna" kumakupangitsani kukhala wotsamira, ogonana, komanso anzanu akumwalira kuti adziwe chinsinsi chanu.

Choncho iwalani kusiyanasiyana pakati pa amuna ndi akazi kwakanthawi. Nawa maupangiri atatu omwe ali gawo la maziko a my New York Times buku logulidwa kwambiri, Munthu 2.0: Pangani Alpha. Amagwira ntchito bwino kwa amuna, koma monga zinthu zambiri m'moyo, potsatira malamulo osavutawa, zotsatira zake zimawoneka bwino kwambiri kwa mkazi.

Lamulo 1: Gwiritsitsani Zoyambira

Aliyense amakonda kupanga zolimbitsa thupi zomwe zimapangitsa kuti ntchito ikhale yosangalatsa. Ndipo izo nzabwino; kulimbitsa thupi kwanu kuyenera kukhala kosangalatsa. Koma kuganiza kuti mpira wa Bosu umasinthasintha kapena plié wa mwendo umodzi kudumpha uku atanyamula kettlebell kungakupangitseni kukhala olimba mwachangu, sizolondola. Ngati mukufuna zotsatira, muyenera kutsatira zomwe ife mukudziwa ntchito. Ndipo ndizochita zolimbitsa thupi, zaminyewa yambiri ngati squats ndi ma deadlifts. Zochita izi zimagwira ntchito chifukwa zimakukakamizani kuti mugwiritse ntchito magulu angapo nthawi imodzi. Ndipo minofu ikamakulirakulira, ndimene mumawonjezera mafuta.

Izi zingawoneke ngati masewera olimbitsa thupi kwa anyamata, koma si ma squats onse omwe amachitidwa ndi barbell yodzaza ndi kulemera kwakukulu. (Ngakhale amayi sayenera kuopa zolemera zolemera; iwo musatero kukupangani kukhala wamkulu.) Zosintha zamasewerawa ndi zanthawi zonse komanso zothandiza kwambiri. Tengani ma dumbbells ndikuyesa ma squats aku Bulgarian (Dinani apa kuti muwone momwe mungachitire kanema.). Miyendo ndi matako zidzakuthokozani.

Lamulo 2: Pang'ono Cardio

Amayi ambiri amachita cardio ngati njira yochepetsera thupi kuposa amuna. Izi sizongoganizira chabe - ndizowona. Izi sizikutanthauza kuti amuna nawonso alibe mlandu. (Tidakhala gawo limodzi la mutu wonse mu Umisiri wa Alpha kusokoneza nthano ya kutayika kwa mafuta a cardio.) Ndizowona cardio imakuthandizani kuwotcha zopatsa mphamvu… komanso kudya. Choncho si nkhani; mukufuna kupeza zothandiza kwambiri njira kuwotcha zopatsa mphamvu ndi Chofunika mafuta. Ndipo mukufuna kupanga thupi lomwe limakupangitsani kukhala kosavuta kuti muzisangalala ndi zakudya zomwe mumakonda, chabwino?

Ndi chifukwa chake cardio siyankho. Kapena, mwina, si yankho lalikulu. Cardio idzawotcha mafuta, ndipo masewera olimbitsa thupi amatha kuwotcha mafuta. Ngati mupanga Cardio, ipangeni kukhala yachiwiri pakulimbitsa thupi. Izi zikutanthauza kuti muzichita cardio masiku osiyana (ngati muli ndi nthawi) kapena mutatha kuchita masewera olimbitsa thupi. Chinthu chabwino kwambiri chokweza zolemera ndi chakuti thupi lanu limagwirizana ndi minofu yatsopano yomwe mudzamanga, zomwe zikutanthauza kuti metabolism yanu idzakhala yapamwamba, mudzawotcha zopatsa mphamvu zambiri, ndipo mumasintha mahomoni anu (monga insulini) kuti athe. kusamalira zakudya zomwe mumakonda.

Lamulo 3: Kulimbitsa Kwambiri

Ndakhala nthawi yokwanira ndikuchita masewera olimbitsa thupi kuti ndidziwe kuti kukhala wathanzi ndi lingaliro labwino. Ndi zinthu zochepa zomwe zili bwino kuposa kuchita masewera olimbitsa thupi ndi abwenzi kapena kukhala nawo pagulu, kaya ndi bootcamp, Crossfit, kapena Zumba. Zomwe sizili bwino ndizoyang'ana kwambiri zachitukuko kuposa kulimbitsa thupi komweko. Amuna ambiri amapita ndi malingaliro oti "pitani kapena mupite kunyumba". Ngakhale kuti izi zingayambitse kuvulala, zimakhala pafupi ndi malingaliro abwino ponena za kupeza zotsatira.

Mukapita kumalo ochitira masewera olimbitsa thupi, mukufuna kulowa ndi kutuluka. Kugwiritsa ntchito nthawi yayitali sikukuchita bwino. Kugwiritsa ntchito kwambiri ndi komwe kumagwira ntchito. Kugunda kwa mtima wanu kuyenera kukwera ndipo muyenera kukhala thukuta komanso kumva kuti minofu yanu ikugwira ntchito. Kusintha thupi lanu kwathunthu sikutenga nthawi yambiri - koma kumafuna khama. Ngati mukufuna kudziwa momwe kuyesetsa konse kumamvekera, yesani njira ziwiri zosavuta izi. Amatchedwa kuwerengera. Zitha kungotenga mphindi 10, koma zitha kumveka ngati kulimbitsa thupi kovuta kwambiri komwe mudachitapo. Gwiritsani ntchito izi ngati maziko azovuta zomwe muyenera kukankhira kuti mupeze thupi lomwe mukufuna.

Countdown Workout

Chitani maulendo 10 obwereza a kettlebell (kapena dumbbell)

Popanda kupuma, chitani 10 kubwereza ma burpees

Popanda kupumula, pangani maulendo 9 obwereza

Tsopano chitani 9 kubwereza ma burpees

Pitirizani ndondomekoyi mpaka mutachita masewera olimbitsa thupi kamodzi kokha, kuyesa kupuma pang'ono momwe mungathere (kapena ayi) pakati pa kusuntha.

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