Zifukwa 7 Zofupikitsa Masewero Anu

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Ngati mumakonda kuwonera wotchi nthawi yochita masewera olimbitsa thupi yomwe ikuwoneka kuti ikuchedwa, mudzakhala okondwa kudziwa kuti kuchita masewera olimbitsa thupi kwa mphindi 20 kapena 30 kungakhale kwabwino ngati sikungakhale bwinoko. Sabata yatha, nyuzipepala ya New York Times inanena za makalasi ochepa "ofotokoza" omwe amachepetsa nthawi yolimbitsa thupi pokonzanso mphamvu. Talemba zifukwa 7 zazikulu zomwe zimapangitsa kuti masewera olimbitsa thupi afupikitsidwe azikhala nthawi yayitali pazotsatira:

1. Kutentha mafuta tsiku lonse. "Kupangitsa kulimbitsa thupi kwanu kukhala kofupikirapo komanso kwachangu sikungopulumutsa nthawi, komanso kumatha kuwotcha ma calories ambiri," akutero a Jari Love, nyenyezi ya DVD ya "Get Extremely Ripped Boot Camp". Kulimbitsa thupi kwakanthawi kochepa nthawi zambiri kumakhudza kuyenda mwachangu komanso minyewa yofulumira, yomwe imalowa mu carbs ngati mafuta. "Mtima wanu ukakwera kwambiri mpaka kufika poti mukuwotcha carbs makamaka, zikutanthauza kuti mudzawotcha mafuta ambiri nthawi yolimbitsa thupi komanso pambuyo kulimbitsa thupi kwatha. "

2. Mangani minofu. Minofu yathu ya "fiber-twitch" -yomwe timalemba tikamasuntha mwachangu - "ndiyofunikira kuti minofu ikhale yolimba, liwiro komanso mphamvu," akutero Love. Mukafuna kupumula mwachangu pa nthawi yolimbitsa thupi, sinthani kuti musinthe mwadala mwadala, monga squats kapena crunches; akuthandizani kumaliza kulimbitsa thupi kwanu.

3. Limbitsani mtima wanu. Kukweza mtima wako kwa mphindi 20 kapena 30 tsiku lililonse kumapangitsa kuti ukhale wolimba komanso wathanzi, malinga ndi Chikondi. Onani kubwereza kwathu kwamachitidwe achangu a cardio.

4. Pewani kuvulala. "Mukamaphunzitsa thupi lanu kuti lizitha kuthana ndi kuyenda mwachangu komanso modzidzimutsa, mudzakhala okonzekera bwino ntchito za tsiku ndi tsiku," akutero Chikondi. Kuphatikiza apo, kulimbitsa thupi kwakanthawi kochepa kumatanthauza kuchepa kwa misozi komwe kumabweretsa minofu.

5. Zikhululukiro za Bust. Simungathe kuchita masewera olimbitsa thupi masana onse. Koma theka la ola limodzi kapena osakwanitsa kuchita masewera olimbitsa thupi ndiosavuta kufikiratu ngakhale tsiku lotanganidwa kwambiri.

6. Lonjezerani nthawi yanu. Ntchito zolimbitsa thupi zabwino kwambiri zimakuthandizani "kuchita zambiri" ndimayendedwe omwe amafika m'magulu angapo motsatizana, monga mapapu okhala ndi ma bicep curls kapena squats otsatiridwa ndi atolankhani apamwamba. Ndipo kulimbitsa thupi "kutulutsa" kumayambira mwamphamvu kuti mufulumizitse ulendo wanu wopita kumalo oyaka mafuta.

7. Onetsani chidwi chanu. Donald Hunter, mphunzitsi wa cardio kickbox ku Rochester anati: "Kudziwa kuti kulimbitsa thupi ndikofupikitsa kumatanthauza kuti mumatha kupereka zonse, kuyambira pomwepo."

Melissa Pheterson ndi wolemba zaumoyo komanso wathanzi komanso wowonera zochitika. Tsatirani iye pa preggersaspie.com ndi pa Twitter @preggersaspie.

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