Zifukwa 5 Kulimbitsa Thupi Kwanu Sikugwira Ntchito

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Kodi mwakhala mukugwira ntchito mosasinthasintha kwa miyezi (mwina ngakhale zaka) komabe kuchuluka kukukula? Nazi njira zisanu zomwe kulimbitsa thupi kwanu kungakulepheretseni kuti muchepetse kunenepa, komanso zomwe akatswiri athu amalangiza kuti ayambitsenso mapaundi:

1. Zochita zanu zolimbitsa thupi zimakupangitsani kudya kwambiri.

Kodi kulimbitsa thupi kwanu kumakupangitsani kugwiritsa ntchito "Ndawotcha, ndapeza," chowiringula pankhani yazakudya zanu? "Kafukufuku akuwonetsa kuti anthu amakonda kudya zopatsa mphamvu zambiri akamachita masewera olimbitsa thupi," akutero Michele Olson, Ph.D., pulofesa wa sayansi ya masewera olimbitsa thupi pa Auburn University Montgomery, komanso wopanga maphunziro Miyendo Yangwiro, Glutes & Abs DVD.

Mukuganiza kuti kuthamanga kwanu kwamphindi 45 m'mawa kunali kokwanira kuwotcha keke ya chokoletiyo pamasamba odyera? Taganizirani izi: wapakati, mayi wa mapaundi 140 amawotcha pafupifupi ma 476 calories (pamtunda wa ma 10 miniti) kuthamanga kwa mphindi 45. Mawotchi odyera odyera pafupifupi 1,200 calories (kapena kupitilira apo), kotero ngakhale mutangodya theka la chidutswa, mumatha kudya kuthamanga kwanu kenako ena-osachepera mphindi 10.

Yankho: Pangani masewera olimbitsa thupi kuwerengera powaphatikiza ndi chakudya chopatsa thanzi chomwe chimakhala mkati mwazoyenera zomwe thupi lanu limafunikira kuti muchepetse kapena kuti muchepetse kunenepa. Olson amalimbikitsa kuti mulembe zomwe mukudya kuti muzindikire kuchuluka kwa zopatsa mphamvu, kenako ndikuchotsa ma calories omwe mudawotcha, kuti mukhale nambala yanu yeniyeni.

2. Kulimbitsa thupi kwanu kumakufafanizani.

Gulu la 5: 00 am lakupha msasa limawoneka ngati njira yabwino yopezera mawonekedwe, ndiye bwanji mapaundi sakutsika? Ngati kulimbitsa thupi kwanu kumakupangitsani kuti mukhale otopa, otopa, opweteka, komanso kungofuna kugona pabedi tsiku lonse, zitha kukhala zowopsa kuposa zabwino, atero a Alex Figueroa, wophunzitsa payekha komanso wophunzitsa zolimbitsa thupi pa Sports Club/LA ku Boston, MA. Ngakhale kulimbitsa thupi kwanu kuyenera kukhala kovuta, kukankhira thupi lanu molimbika kumatha kukhala ndi zosokoneza pathupi lanu. Kupitilira maphunziro kumatha kuyambitsa chilichonse kuchokera pakulakalaka shuga, chitetezo chamthupi chofooka, komanso kusowa tulo-zonse zomwe zingapangitse kunenepa.

Yankho: Figueroa akulangiza kutsatira ndondomeko yolimbitsa thupi yomwe ili yoyenera pamlingo wanu wamakono wolimbitsa thupi-omwe angayeserebe thupi lanu popanda kukhetsa kwathunthu. Simukudziwa chomwe chili chabwino kwa inu? Yesani kukonza gawo limodzi ndi mphunzitsi wanu kuti muwonenso zolinga zanu ndi dongosolo labwino kwambiri loti mukwaniritse.

3. Kulimbitsa thupi kwanu kumatentha ma calories ochepa kuposa momwe mukuganizira.

Kudzimva kukhala wolungama pamene treadmill ikunena kuti mwayatsa zopatsa mphamvu 800? Osati mofulumira, akuchenjeza Olson. Kuwerenga kochulukitsa modabwitsa ndikosowa, Olson akuti, ndipo makina ambiri amawerengera kwambiri pafupifupi 30 peresenti.

"Makina ambiri safuna kuti muyike kulemera kwa thupi lanu ndipo, chifukwa chake, kutulutsa kwa calorie nthawi zambiri kumachokera ku 'reference weight' yomwe nthawi zambiri imagwiritsidwa ntchito mu sayansi ya mapaundi a 155," adatero Olson. "Choncho, ngati mukulemera mapaundi a 135, mwachitsanzo, simungawotche ma calories omwewo ngati munthu yemwe ali ndi kulemera kwake."

Ndipo ngakhale omwe amagwiritsa ntchito kugunda kwa mtima sangakhale olondola. "Makina omwe amaphatikizira zochitika zamanja (monga stair stepper kapena elliptical) amatha kuyambitsa kugunda kwamtima poyerekeza ndi makina oyendetsa mwendo wokha ngati chopondera, koma izi sizomwe zimachitika chifukwa mukutentha ma calories ambiri," akutero Olson. "Kafukufuku wasonyeza kuti pa mlingo wofanana wa calorie woyaka, kugunda kwa mtima kudzakhala kwakukulu kwambiri mukamagwiritsa ntchito mikono motsutsana ndi miyendo, ndipo mungakhale mukuwotcha ma calories ochepa ngakhale kuti muthamanga kwambiri."

Yankho: Yesani kugwiritsa ntchito 'mtunda wokutidwa' kuti muwerenge molondola kuchuluka kwa zopatsa mphamvu, Olson akuti. "Mwachitsanzo, ngati mukufuna kuwotcha ma calories 300, kuthamanga ma 3 mamailosi, kuyenda ma 4 mamailosi, kapena kupalasa njinga ma 10 mamailo panjinga amadziwika kutentha ndalamayi."

4. Kulimbitsa thupi kwanu sikokwanira.

Zedi, timakonda Zumba monga momwe mumachitira, koma izi sizikutanthauza kuti ndizomwe muyenera kuchita kuti mukhalebe bwino. "Zosiyanasiyana si zonunkhira zokha za moyo, koma chinsinsi chokhala ndi thupi labwino, lolimba, lolimba," akutero Olson. "Palibe ntchito imodzi yomwe ingakupatseni zonse zomwe mukufuna."

Kuchita masewera olimbitsa thupi okha kapena kulimbitsa thupi komweko mobwerezabwereza kumatanthauza kuti mukupereka mwayi womanga minofu yowonda ndikutsutsa thupi lanu m'njira zatsopano (kumasulira: kutentha zopatsa mphamvu zambiri kuchita china chatsopano), ndipo mutha kukhala okwera chifukwa cha izi.

Yankho: Pangani pulogalamu ya mlungu ndi mlungu yomwe imazungulira m'njira zosiyanasiyana zolimbitsa thupi (zamtima, kulimbitsa thupi, kusinthasintha, core) kuti musunge malingaliro anu, thupi lanu, kuchitapo kanthu komanso kusintha. Olson akulangizani kuti mukhale ndi magawo atatu amphamvu ndi magawo atatu kapena asanu a cardio pa sabata kuti mukhale ndi zotsatira zabwino.

5. Olimbitsa thupi anu ndi stale kwathunthu.

Kodi mwakhala mukutenga kalasi yojambulira thupi lomwelo pogwiritsa ntchito zolemera zokwana mapaundi atatu sabata ndi sabata? Tengani ma dumbbells olemera kuti mulimbikitse kutentha kwa kalori yanu ndikupanga minofu yowononga mafuta, amalimbikitsa Sonrisa Medina, woyang'anira olimba pagulu ku Equinox Fitness Clubs ku Coral Gables, Florida. Ndipo mukakhala, yesani kalasi yomwe simunachitepo (monga yoga kapena Pilates) kuti mulimbikitse thupi lanu m'njira zatsopano.

N’chifukwa chiyani kusintha zinthu n’kofunika kwambiri? Kuchita masewera olimbitsa thupi mobwerezabwereza kumatanthauza kuti thupi lanu siliyenera kugwira ntchito molimbika kuti lichite patatha milungu ingapo. "Timaphunzira 'momwe tingagwirire ntchito," Olson akutero. "Tikakhala 'ophunzira' kwambiri, ntchitoyo imakhala yosavuta m'matupi athu, zomwe zikutanthauza kuti mudzawotcha zopatsa mphamvu zochepa kuposa momwe munkachitiramo nthawi yomwe zochitika kapena zochita zanu zinali zatsopano kwa inu."

Yankho: Kaya ndi zolemera zolemera kwambiri kapena kuwonjezera kukana munthawi yopalasa njinga, kusintha mphamvu ndi kalembedwe ka kulimbitsa thupi kwanu kumatha kuthandizira kuyatsa kalori yanu kuti muyambenso kulemera. Ngakhale kuwonjezera zolimbitsa thupi monga yoga ndi Pilates zomwe nthawi zambiri siziwotcha zopatsa mphamvu zambiri, ngati ndizatsopano m'thupi lanu, zitha kupangitsa kusintha kwa thupi lanu kukhala vuto latsopano pamayendedwe anu ndi masewera olimbitsa thupi, Olson akuti. .

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