7 Nthano Zolimba Zolimbitsa Thupi

Zamkati

• Bodza: ​​Minofu "imalemera" kuposa mafuta.
• Bodza: ​​Kuphunzitsa kulemera kumasintha mafuta kukhala minofu.
• Zopeka: Kukweza zolemera kumapangitsa amayi kuchulukirachulukira.
• Zopeka: Mutha kuchokapo mapaundi owonjezera.
• Zabodza: ​​Mudzawotcha mafuta ambiri pamimba yopanda kanthu.
• Zabodza: ​​Muyenera kuchita cardio ndi mphamvu masiku osiyana.
• Bodza: ​​Maphunziro a Cardio atali komanso pang'onopang'ono amawotcha mafuta ambiri.
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Pambuyo pa zakudya, palibe chomwe chikuchulukirachulukira ndi nthano, zowona zenizeni, ndi zabodza zenizeni kuposa kuchita masewera olimbitsa thupi, makamaka momwe zimakhudzira kuwonda. Tsatirani uphungu uliwonse wolakwika umenewu, ndipo mukhoza kuwononga nthaŵi, mphamvu, ndi ndalama, kapena kudzivulaza kumene.

Palibe chifukwa chothamangitsira wonama, ngakhale. Jason Greenspan, wophunzitsidwa ndi ACE (American Council on Exercise) -wophunzitsidwa payekha komanso woyambitsa Practical Fitness & Wellness, adazindikira malingaliro asanu ndi awiri odziwika bwino, osamvetsetseka osamvetsetseka okhudza kulimbitsa thupi - ndipo adapereka chowonadi chothandizira kuti mukhale ndi thupi lolimba, lowonda.

Bodza: ​​Minofu "imalemera" kuposa mafuta.

Zoona: Paundi ndi paundi ndi paundi-pokhapokha ngati mukunyoza malamulo a physics. Palibe chinthu chomwe chimalemera kuposa china pokhapokha ngati chilemera kwambiri. Mwachidule: Paundi imodzi yamafuta imalemera mofanana ndi kilogalamu imodzi ya minofu. "Kusiyana ndikuti mafuta ndiochulukirapo kuposa minofu ya minofu ndipo amatenga malo ambiri pansi pa khungu," akutero Greenspan. M'malo mwake, kilogalamu imodzi yamafuta ndiyofanana kukula kwa chipatso chaching'ono; Pondo imodzi ya minofu ili pafupi kukula kwa tangerine. Koma tangerine imeneyo ndi minofu yogwira ntchito, kutanthauza kuti imayatsa zopatsa mphamvu zambiri kupuma kuposa mafuta.

Bodza: ​​Kuphunzitsa kulemera kumasintha mafuta kukhala minofu.

Zoona: Izi ndizosatheka mwakuthupi, Greenspan akuti. "Minofu yamafuta ndi minofu ndi zinthu ziwiri zosiyana kotheratu. Kuchita masewera olimbitsa thupi monga kulimbitsa thupi kumathandiza kumanga minofu, yomwe imalimbikitsa kutaya mafuta mwa kuwonjezera kupumula kagayidwe kake kagayidwe kuti muthe kuwotcha ma calories ambiri tsiku lonse." Kuti muwone bwino, muyenera kupanga minofu kudzera pakuphunzitsira kunenepa nthawi yomweyo kutaya mafuta-koma imodzi siyimakhala yamatsenga.

Zopeka: Kukweza zolemera kumapangitsa amayi kuchulukirachulukira.

Zoona: Sitimangotulutsa testosterone yokwanira, mahomoni ogonana omwe amalimbikitsa kukula kwa minofu, kuti tikhale ndi minofu yayikulu, yolimba.Kukweza zolemera nthawi zina kumakhala mlandu pakuwonjezera zochulukirapo chifukwa ngati simunakhetsebe mafuta owonjezera thupi, zimatha kukunamizirani kuti mukukula, Greenspan akuti. Koma minofu imathandizira kagayidwe kanu, choncho musawope ma dumbbells a mapaundi 20 (kapena osachepera, yesetsani kufika kwa iwo).

Zopeka: Mutha kuchokapo mapaundi owonjezera.

Zoona: Ngakhale kuyenda ndi masewera olimbitsa thupi abwino ndipo anthu ambiri a ku America samachita mokwanira, ngati mukufuna kuchepetsa kulemera kwake, si njira yabwino kwambiri chifukwa ndi yotsika kwambiri ndipo samawotcha ma calories ambiri panthawi kapena pambuyo pake. Kuti muchepetse mimba yanu ndikusungunuka, Greenspan akuti mukufuna njira yophunzitsira yolimbitsa thupi, Cardio (makamaka mosiyanasiyana), ndi chakudya cholamulidwa ndi kalori. Kuphatikiza ma mile angapo owerengeka pamapazi anu tsiku ndi tsiku ngati gawo limodzi la dongosolo lochepetsa thupi ndilabwino komanso labwino pa thanzi lanu, koma izi zokha sizingabweretse zotsatira zazikulu pamlingo.

Zabodza: ​​Mudzawotcha mafuta ambiri pamimba yopanda kanthu.

Zoona: Thupi limayatsa pafupifupi kuchuluka komweko kwa flab kaya mumachita masewera olimbitsa thupi kapena ayi, Greenspan akuti. Koma thupi lanu limafunanso mafuta kuti ligwire bwino ntchito, kumanga minofu, ndi kutentha ma calories, choncho nthawi zonse muzidya chinachake chopepuka pafupifupi mphindi 30 mpaka 45 musanachite masewera olimbitsa thupi monga mapuloteni, yogati, kapena chidutswa cha tirigu. mkate ndi batala.

Zabodza: ​​Muyenera kuchita cardio ndi mphamvu masiku osiyana.

Zoona: Malinga ndi Greenspan, palibe chifukwa cha sayansi chosungira awiriwa, ndipo ikani mwayi wanu woti mukwaniritse cholinga chanu-kaya ndi thanzi, mphamvu, kapena kukula kwa mathalauza-powaphatikiza. Ndiyeno pali phindu lopulumutsa nthawi yonseyo. Greenspan akuwonetsa kuti muzichita kuzungulira komwe mumasinthana pakati pa masewera olimbitsa thupi (squat to rorow kapena press, mwachitsanzo) ndi kuphulika kwafupipafupi kwa cardio (monga sprinting pa treadmill). Kuyenda uku ndi uku monga chonchi ndi kupumula kochepa kumalimbitsa mphamvu ndipo kumawonjezera kugunda kwa mtima wanu kupitirira theka la ora pa elliptical kapena Stairmaster pang'onopang'ono.

Bodza: ​​Maphunziro a Cardio atali komanso pang'onopang'ono amawotcha mafuta ambiri.

Zoona: Ngakhale zili zowona kuti kulimbitsa thupi kwakanthawi, kochedwetsa kudzagwiritsa ntchito mafuta ochulukirapo ngati mphamvu, sindiwo njira yoti mafuta atayike; m'malo kuganizira okwana zopatsa mphamvu kuwotchedwa panthawi ndi pambuyo kulimbitsa thupi kwanu. Lembani mphindi 75 zopumira pamaulendo opondaponda, ndipo phunzitsani zolimbitsa thupi kapena kulimbitsa thupi kwambiri kwa theka-kapena kotala la nthawiyo, yomwe imapha ma calories ambiri mwachangu ndikusunga kagayidwe kazinthu - masewera olimbitsa thupi.

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