Funsani Wophunzitsa Celeb: Njira 5 Zosinthira Thupi Lanu

Zamkati

• Zakudya zopatsa thanzi
• Gona
• Kuphunzitsa Mphamvu Yathunthu
• Maphunziro Othandizira Kwambiri (HIIT)
• Maphunziro Otsika Okhazikika-State
• Onaninso za

Q: Mukadakhala ndi milungu isanu ndi umodzi kapena isanu ndi itatu yokonzekera kasitomala kuti azisewera kanema, Victoria's Secret photoshoot, kapena Kusindikiza kwa Masewera Ojambula Masewera, ndi zinthu zisanu ziti zomwe mungaganizire kwambiri?

Zakudya zopatsa thanzi

Zakudya zopatsa thanzi ndizofunikira kwambiri pakukonzanso thupi. Ichi ndichifukwa chake chimodzi mwazinthu zoyambirira zomwe ndimachita ndikupititsa makasitomala anga kwa akatswiri amakampani monga Dr. Mike Roussell (Mutha kumudziwa kuti SHAPE's Diet Doctor) kapena Dr. Brooke Kalanick. Ndimawalola kuti azichita zomwe akuchita bwino kuti ndizitha kuyang'ana pazomwe ndimachita bwino kwambiri popanga mapulogalamu othandizira kwambiri mphamvu zanga komanso kuphunzitsa. Izi zati, nayi malamulo asanu oyenera kutsatira kuti athandize aliyense kuyimba chakudya:

• Chotsani zakudya zokonzedwa
• Idyani gwero la protein yowonda kwambiri pachakudya chilichonse
• Phatikizaninso zamasamba zokhala ndi ulusi wambiri pazakudya zanu
• Phatikizanipo mafuta abwino monga avocado, mtedza ndi / kapena mbewu, ndi Omega 3's
• Imwani malita 2-3 a madzi patsiku, makamaka masiku omwe mumalimbitsa thupi

Gona

Kupititsa patsogolo kugona kungakuthandizeni kuti mukhale ndi thupi labwino. Kulephera kugona kumayambitsa kuchuluka kwa mahomoni okonda kudya komanso kuchepa kwa leptin, mahomoni omwe amakuthandizani kuti mukhale okhutira ndikuwotcha mafuta.

Muzigona maola 7 mpaka 9 usiku uliwonse. Ngakhale anthu ena amagwira bwino maola ogona asanu ndi limodzi, ambiri amagwira ntchito bwino osachepera maola asanu ndi awiri.

Kodi simungagone? Yesani kumwa chowonjezera cha magnesium musanagone. Ngati kugona ndi vuto lanu, onetsetsani kuti chipinda chanu ndi chozizira komanso chamdima. A tryptophan supplement amathanso kukuthandizani kugona tulo tofa nato, komwe ndikofunikira kuti mupezenso bwino.

Kuphunzitsa Mphamvu Yathunthu

Maphunziro olimbitsa thupi ayenera kukhala gawo lofunikira pakufuna kwa aliyense kuti akhale ndi thupi lolimba, lowonda. Kukaniza kuphunzira, kupatula kuti kumachitika pang'onopang'ono, kumalimbitsa minofu yowonda, yomwe pamapeto pake imathandizira kuwotcha ma calories ambiri, ngakhale thupi lanu likakhala lopuma. Ndikulangiza magawo atatu ophunzitsira mphamvu yathunthu pamlungu. Kuti mupeze zotsatira zabwino, yesetsani kuyenda kwanu ngati dera kapena gwiritsani ntchito magulu awiri osapikisana (osinthana pakati pa masewera olimbitsa thupi omwe amaphunzitsa magulu otsutsana). Ndilo malo okoma ogoletsa thupi lowonda.

Maphunziro Othandizira Kwambiri (HIIT)

Maphunziro a nthawi yayitali kwambiri (HIIT) ndiyo njira yothandiza kwambiri komanso yothandiza yochitira Cardio. Nthawi zambiri ndimapeza kuti anthu ambiri amachita bwino kwambiri ndi masiku awiri pa sabata a nthawi yayitali kwambiri (pamasiku pakati pa maphunziro amphamvu). Nayi malamulo awiri osavuta popanga dongosolo lalikulu la HIIT:

1. Nthawi yogwira ntchito iyenera kukhala masekondi 30-60 kuposa 80 peresenti ya kugunda kwa mtima wanu waukulu kapena, ngati mukugwiritsa ntchito mlingo wa perceived exertion (RPE), nthawi yanu yogwira ntchito iyenera kukhala pakati pa 7 ndi 9 (Dinani apa kuti muwone RPE sikelo).

2. Nthawi yobwezeretsa iyenera kukhala masekondi 60-120 pa 55-65 peresenti ya kuchuluka kwa mtima wanu kapena RPE ya 2-3.

Pali njira zambiri zochitira izi, koma njira zomwe ndimakonda ndi monga: mapiri othamangitsa, kupalasa njinga (makamaka pa njinga yamoto kapena njinga yoyenda), kupalasa, Versa-Climber, kapena treadmill.

Nayi njira yodziwira kuchuluka kwa mtima wanu:

Max HR = (207 - (0.7 × zaka))

Kuti mudziwe malo omwe mumawunikira nthawi yogwirira ntchito komanso kuchira, ingochulukitsani max HR yanu ndi .8 kenako ndi .55 kapena .65.

Maphunziro Otsika Okhazikika-State

Pomaliza, ngati muli ndi nthawi yochulukirapo pandandanda yanu, ndinganene kuti muwonjezere tsiku limodzi la gawo lachidziwitso cha aerobic (zolimbitsa thupi zotsika kwambiri). Izi zitha kukhala kulimbitsa thupi kwa mphindi 30 kapena 45 pa elliptical kapena treadmill pafupifupi 55-65 peresenti ya max HR anu kapena RPE ya 2.5-3.5.

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