Zochita za 6 kutanthauzira pamimba kunyumba

Zamkati

• Zolimbitsa thupi kutanthauzira pamimba kunyumba
• 1. M'mimba mwa V
• 3. Pamimba pamimba
• 4. Mimba ndi kukweza mchiuno pa mpira
• 5. Kukwera ndi mpira
• 6. Bokosi lokhala ndi zothandizira ziwiri
• Chakudya
• Malangizo ofotokozera abs yanu

Pofotokozera pamimba ndikofunikira kuchita masewera olimbitsa thupi, monga kuthamanga, komanso kulimbitsa dera lam'mimba, kuphatikiza kukhala ndi zakudya zokhala ndi ulusi komanso mapuloteni, kumwa madzi osachepera 1.5 L. Kuphatikiza apo, kupewa kupsinjika, kutikita pamimba ndikukhazikika moyenera ndikofunikanso kuti mukhale wolimba m'mimba.

Nthawi zambiri, m'mimba wofotokozedwayo umawonekera pomwe mafuta omwe amapezeka m'mimba amachotsedwa ndipo minofu imafewetsedwa ndipo kuti zotsatira zake zikhalepo, ndikofunikira kupitiliza kuchita zolimbitsa thupi nthawi zonse ndikutsata dongosolo la zakudya malinga ndi malangizo a katswiri wazakudya.

Zolimbitsa thupi kutanthauzira pamimba kunyumba

Kuti athe kutanthauzira pamimba, zolimbitsa thupi zomwe zimalimbitsa CORE ziyenera kuchitidwa, kuti matumbo awoneke bwino, komanso kuwonjezera kuchepa kwa mafuta m'derali chifukwa minofu yam'mimba ndimagulu ang'onoang'ono ndipo ndi zimangotanthauziridwa m'mimba imodzi yopanda mafuta. Zochita zina zomwe zitha kuchitidwa kuti zitanthauze m'mimba kunyumba ndi izi:

1. M'mimba mwa V

M'mimba muno, munthuyo ayenera kugona pansi chagada, atukulitse miyendo yake yotambasulidwa kapena yopindika pang'ono ndi thunthu lawo, kusunga mikono yawo patsogolo. Kuchita izi kumachitika mu isometry, ndiye kuti, munthuyo ayenera kukhala pamalo omwewo kwa masekondi 15 mpaka 30 kapena malinga ndi zomwe aphunzitsi akunena, kusunga mimba yomwe imagwidwa nthawi zonse.

3. Pamimba pamimba

Kuti achite izi, omwe amadziwikanso kuti kukhala m'mimba, munthuyo ayenera kudziyika yekha ngati achita kukhala bwino, kuyika manja kumbuyo kwa khosi, kukweza mapewa ake pansi, kusunga mimba Anachita mgwirizano ndikupanga kayendedwe ka chigongono chakumanja kuti agwire bondo lakumanzere, kusinthitsa mayendedwewo ndi chigongono chakumanzere kulowera pa bondo lamanja. Ndikofunikira kuti pamimba pakhale mgwirizano nthawi yonseyo.

4. Mimba ndi kukweza mchiuno pa mpira

Mimba yokhala ndi kukwera m'chiuno pa mpira ndiyonso masewera olimbitsa thupi, ndikofunikira kuti izi zigone pansi, kuyimirira, kuyika mapazi ake mu pilates boal ndikukweza mchiuno, ndikupangitsa kuyenda kumeneku pang'onopang'ono malinga ndi pamawu a wophunzitsa.

5. Kukwera ndi mpira

Pazochitikazi, muyenera kuyika mapazi anu pa mpira ndikuthandizira mikono yanu pansi, ngati kuti mupanga board. Kenako, pindani mawondo anu, ndikukoka mpira patsogolo, osasuntha mikono yanu. Ntchitoyi ndi yosangalatsa kutanthauzira pamimba chifukwa imafunikira minofu yam'mimba kuti ikhale yolimba kwambiri kuti thupi likhale lolimba komanso kuyenda kumatha kuchitidwa moyenera.

6. Bokosi lokhala ndi zothandizira ziwiri

Kuti muchite izi, ndikofunikira kuti minofu yam'mimba itsegulidwe kuti muzitha kuchita bwino. Poyamba, munthuyo ayenera kukhala pansi pomwepo ndikuchotsa mkono ndi miyendo yotsutsana pansi, ndiye kuti, kwezani dzanja lamanja ndi mwendo wamanzere, mwachitsanzo, ndi zothandizira ziwiri zokha. Tikulimbikitsidwa kuti tikhale pamalowo kwa nthawi yayitali kapena malinga ndi zomwe aphunzitsi akuti akuwuza.

Chakudya

Zakudya ndizofunikira kuti mukhalebe athanzi ndikuthandizira kutanthauzira pamimba, ndipo ndikofunikira kuti ziwonetsedwe ndi wazakudya kuti dongosolo lazakudya likhazikitsidwe kutengera zomwe munthu ali nazo komanso zolinga zake. Ndikulimbikitsidwa kuti pakhale chakudya chamagulu ndi chosiyanasiyana chomwe chimathandizira kutentha mafuta ndikufulumizitsa kagayidwe kake, kuwonetsedwa chifukwa cha izi:

• Idyani zakudya zosachepera zisanu patsiku, osakhala maola opitilira atatu osadya;
• Imwani madzi osachepera 1.5 L, tiyi wobiriwira kapena atitchoku;
• Idyani ndiwo zamasamba kapena zipatsopachakudya chonse cha tsikulo;
• Idyani zakudya zamtundu wambiri, kudya fulakesi, oats ndi zakudya zonse;
• Kudya zakudya za antioxidant monga tomato, malalanje kapena mtedza waku Brazil;
• Idyani zakudya zomwe zimathandizira kagayidwe kake monga ginger kapena sinamoni, mwachitsanzo;
• Idyani mapuloteni ndi chakudya chilichonse, monga mazira, mkaka, nyama ndi nsomba;
• Pewani kumwa zakudya zamafuta, zotsekemera kapena zopangidwa, monga ma crackers, zakudya zachisanu kapena zamzitini.

Zakudyazi zimathandiza kuchepetsa mwayi wosunga madzi ndikuthandizira kuti matumbo azigwira bwino ntchito, kuchepa kwa kudzimbidwa ndi kuphulika komanso kumabweretsa mimba yamimba.

Kuphatikiza apo, kuti pamimba pakhale msanga msanga, kukhala ndi minofu yambiri, zowonjezera mavitamini zitha kutengedwa, komabe ziyenera kuyamikiridwa ndi katswiri wazakudya, chifukwa ndikofunikira kuwunika zofunikira zamapuloteni ndi mawonekedwe a munthuyo, ngati kuli kotheka onetsani choyenera kwambiri. Dziwani zowonjezera zina kuti mukhale ndi minofu.

Malangizo ofotokozera abs yanu

Malangizo ena ofunikira kutanthauzira pamimba ndikutsatira zakudya zopatsa thanzi motsogozedwa ndi wazakudya, kuphatikiza pakuchita masewera olimbitsa thupi, monga kuthamanga, kuwonjezera ndalama zama caloric ndikulimbikitsa kuwotcha mafuta am'mimba. Koma kuti mukhale ndi "paketi isanu ndi umodzi" ndikofunikira kuchita zolimbitsa thupi zam'mimba m'njira zosiyanasiyana, kangapo pamlungu komanso kudya zakudya zokhala ndi mapuloteni chifukwa izi zimakonda hypertrophy ya minofu.

Kuphatikiza apo, masewera a karati ndi njira yabwino kwambiri kwa iwo omwe akufuna kutanthauzira pamimba, kupanga thupi ndikuwonjezera kupirira komanso kulimba. Dziwani zambiri za masewera a karati.

Kukhazikika bwino ndikofunikanso kwambiri kuti muchepetse mimba chifukwa, msana, chiuno ndi mapewa zikamalumikizana bwino, minofu yam'mimba imatha kusunga ziwalozo moyenera komanso osazipanga kunja, monga zimakhalira pakaimidwe kabwino.