Zifukwa 5 Zoti Kutulutsa Zolemera Zolemera * Sizikupangitsani Kuti Mukhale Ochuluka

Zamkati

• 1. Mudzawotcha ma calories ambiri.
• 2. Mukupanga matupi anu osati kukulitsa.
• 3. Mumaphunzira zotsatira zomwe mukufuna.
• 4. Muyenera kuchulukitsa zakudya zanu kuti muwonjezere thupi lanu.
• 5. Simudzuka ndi ma insta-muscle.
• Onaninso za

Pomaliza, kusintha kwakukweza akazi kukukulira patsogolo. (Kodi simunamuwone Sarah Robles akupambana bronze ku US ku Olimpiki ya Rio?) Amayi ochulukirachulukira akutola mabelu ndi zopumira, kuwonjezera mphamvu zawo, ndi kulumikizana pamodzi chifukwa cha izo. Koma ngakhale kutchuka kwake kukukulirakobe, pali gulu la okhulupirira olimba mu "kunyamula zolemera konseko zomwe zindipangitse kukhala wamkulu komanso wamwamuna" BS.

Tabwera kudzathetsa mkanganowu kwamuyaya. Kukhala mkazi amene amanyamula zolemera sikungakupangitseni kukhala wamkulu, mwamuna, kapena kuwoneka ngati iye-Hulk. M'malo mwake, ichita mosiyana: Imakhazikika komanso kamvekedwe zonse pa thupi lanu, kuwotcha mafuta, ndi kupanga zokhotakhota anu ndendende momwe mumazifunira. (Amayi olimba ndi otentha a ku Gahena ndiumboni.) Inde, ndizowona-ingofunsani a Jacque Crockford, CSCS, mneneri wa American Council on Exercise.

Adagawana zifukwa zisanu zomwe simungasinthe Arnold usiku wonse, komanso chifukwa chake maphunziro amphamvu ali nthawi zonsey mkazi.

1. Mudzawotcha ma calories ambiri.

Kukweza zolemera sikungokhudza minofu yanu yokha. Kukaniza maphunziro kumawonjezeranso kutulutsidwa kwa testosterone ndi kukula kwa mahomoni (ngakhale kuchuluka kwake kungakhale kosiyana kutengera mtundu wanu komanso kulimbitsa thupi), akutero Crockford. Koma, chofunikira kwambiri, metabolism yanu imakula.

"Kukweza zolemera kumatha kukulitsa thupi lanu lowonda, zomwe zimawonjezera kuchuluka kwa ma calories omwe mumawotcha masana," akutero. Chifukwa chake powonjezera minofu yowonda kwambiri, mudzakhala mukuwotcha zopatsa mphamvu kunja kwa malo ochitira masewera olimbitsa thupi, ngakhale mutakhala kuti mukuzizira pampando kapena mukamalemba ntchito.

2. Mukupanga matupi anu osati kukulitsa.

"Kukweza zolemera zolemetsa ndi njira yabwino yopezera mawonekedwe a thupi lomwe mwina mukufuna," Crockford akuti. Mutha kuthamangira pa elliptical, njinga, kapena panjira kwa maola ambiri, kuyesa kuwotcha mafuta. Koma chinsinsi chokhala ndi thupi lolimba sichimawotcha gigle iliyonse ndi cardio-ndi kupanga maziko olimba, olimba.

"Mukufuna kuphulika? Kodi mumachita manyazi? Kodi mukufuna mikono ingapo ndi kubwerera? Kodi mumakakamiza ena ndikunyamula," atero a Crockford. Kusindikiza mabenchi ndi kukwatula sizofunikira kwenikweni - mutha kugwira ntchito ndi mphunzitsi kuti mupeze njira yophunzitsira mphamvu yomwe imakuthandizani komanso zolinga zanu. (Ngakhale, mapulani oyambira milungu inayi ndi malo abwino kuyamba.)

3. Mumaphunzira zotsatira zomwe mukufuna.

"Akazi amatha kugwiritsa ntchito maphunziro osagwirizana kuti akwaniritse zolinga zamtundu uliwonse zathanzi komanso zolimbitsa thupi, ndipo izi zimaphatikizaponso zokongoletsa," akutero Crockford. Zachidziwikire, mutha kugwiritsa ntchito zolimbitsa thupi kuti muphunzitse mpikisano wamagetsi (monga atsikana a badass pa Instagram), olimbitsira mafashoni a Olimpiki (monga othamanga achikazi awa a AF), kapena mpikisano wokomera thupi, kapena mutha kungogwiritsa ntchito kuti mukhale oyenera, athanzi , komanso wotsimikiza. Pali malingaliro ambiri ogwirizana ndi zosowa zanu.

"Ngati mukungofuna kusintha mawonekedwe amthupi lanu komanso kukonza thupi lanu, ndiye kuti kukweza zolemetsa ndichinthu chofunikira kwambiri pulogalamu yathanzi," akutero. Ngati mukufuna kukhala ndi minofu yambiri, mukuyang'ana masiku anayi kapena asanu ndi limodzi okweza sabata, motsutsana ndi tsiku limodzi kapena atatu akukweza thanzi labwino.

4. Muyenera kuchulukitsa zakudya zanu kuti muwonjezere thupi lanu.

Simumayembekezera kuti muchepetse thupi pongogwira ntchito-mukudziwa kuti zakudya zoyera komanso zathanzi ndi gawo la equation. Zomwezo zimakulirakulira.

Crockford anati: "Ngati mumachita masewera olimbitsa thupi tsiku limodzi kapena atatu pa sabata ndipo simukudya zakudya zopatsa mphamvu kuposa momwe mumagwiritsira ntchito tsiku limodzi, mwina simudzawona kukula kwa minofu."

5. Simudzuka ndi ma insta-muscle.

Ngati mumachita ma curls angapo ndikudya sipinachi, simudzadzuka mukuwoneka ngati Popeye. Ganizirani: zimangotenga miyezi kuti mungowona kulimbitsa thupi (monga minofu yochulukirapo kapena kuchepa kwamafuta amthupi). Kuti mufike pamlingo wokulirapo kapena wolimbitsa thupi, simuyenera kungophunzitsa komanso kudya monyanyira, koma muyenera kupitirizabe kwa zaka zambiri. Othamanga amtunduwu amagwira ntchito kwambiri zovuta kuwoneka momwe akuchitira; simudzathera pamenepo mwangozi, tikulonjeza.

Izi zikunenedwa, kuti mupindule phindu lililonse lamphamvu yolimbitsa thupi (ngakhale mutangofuna kuti mukhale oonda komanso oyenera) pamafunika kudzipereka komanso kulimbikira.

"Kusasinthasintha ndikofunikira pankhani yokonzanso thupi lanu ndikusintha moyo wanu wonse," akutero Crockford. (Ndicho chifukwa chake kuphunzitsa mphamvu kamodzi pa sabata sikungachepetse.)

Ngati mukuchitabe mantha kuti mutenge ma dumbbell, kubetcherana kwanu ndi kupeza upangiri waumwini kuchokera kwa mphunzitsi yemwe atha kukonza pulogalamu yophunzitsira mphamvu yomwe imakuthandizani. Ndiye gwiritsitsani. Chotsimikizika, mudzakhala wamphamvu, sexier, komanso badass kuposa kale.

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