11 Maubwino Akuluakulu a Zaumoyo ndi Kulimbitsa Thupi

Zamkati

• Ubwino Wokweza zolemera
• 1. Mudzawotcha Mafuta Amthupi Ambiri
• 2. ...Ndipo Mudzataya Mafuta A M'mimba Makamaka
• 3. Minofu Yanu Idzakhala Yowonekera Kwambiri
• 4. Mudzawotcha Ma calories Ambiri Kuposa Cardio
• 5. Mudzalimbitsa Mafupa Anu
• 6. Mudzakhala Wamphamvu, Obv
• 7. Mudzapewa Kuvulala
• 8. Udzakhala Wothamanga Bwino
• 9. Mudzawonjezera Kusinthasintha Kwanu
• 10. Mudzalimbikitsa Thanzi la Mtima
• 11. Mudzakhala Ndi Mphamvu
• Onaninso za

Osanyoza Cardio, koma ngati mukufuna kuphulitsa mafuta, khalani olimba, ndikudumpha zopinga zilizonse zomwe mungakumane nazo - mkati ndi kunja kochitira masewera olimbitsa thupi - kulimbitsa mphamvu ndi komwe kuli. Ndipo akatswiri amavomereza kuti: Kukweza kolemera kuli ndi phindu lodabwitsa! Simungatsegule chakudya chilichonse chapa TV popanda akatswiri olimbitsa thupi, kapena wothamanga amene angakuwuzeni kuti mukwere nawo sikuti amangonyamula zolemera koma kukwezacholemetsazolemera.

Koma kodi phindu lenileni ndi liti pokweza zolemera? Ndipo kodi muyenera kuyesa ngati ndinu okondwa kale ndi zomwe mumachita pakalipano? Apa, pafupifupi zifukwa khumi ndi ziwiri zomwe zingakupangitseni kuti mutenge ma dumbbells olemerawo.

Ubwino Wokweza zolemera

1. Mudzawotcha Mafuta Amthupi Ambiri

Pangani minofu yambiri ndipo thupi lanu liziwotcha mafuta tsiku lonse - ndiye chifukwa chake kukweza zolemera kumatentha mafuta kuposa njira zina zambiri zolimbitsa thupi. (Nayi sayansi yonse chifukwa chake minofu imakuthandizani kuwotcha mafuta ndi zopatsa mphamvu.)

"Kunyamula zolemera kumatha kukulitsa thupi lanu lowonda, lomwe limakulitsa kuchuluka kwama calories omwe mumawotcha masana," akutero a Jacque Crockford, C.S.C.S. ndi mneneri wa American Council on Exercise. Kuwotcha mafuta owonjezera pambuyo pa kulimbitsa thupi komanso kumanga minofu? Ndiyo njira yotsimikizika yopezera thupi lomwe mukufuna.

Kafukufuku waposachedwa wonena za achikulire onenepa kwambiri kapena onenepa kwambiri (azaka 60 kapena kupitilira apo), kuphatikiza zakudya zopatsa mafuta ochepa komanso kuphunzitsira kulemera kunapangitsa kuti mafuta achepere kwambiri kuposa kuphatikiza zakudya zopatsa mafuta ochepa komanso kuyenda, malinga ndi kafukufuku wa 2017 mu magaziniKunenepa kwambiri. Akuluakulu omwe adayenda m'malo mophunzitsidwa kulemera kwake adataya kulemera kofananako - koma gawo lalikulu la kuwonda limaphatikizapo kulemera kwa thupi. Pakadali pano, akulu omwe adachita zolimbitsa thupi amasunga minofu ndikutaya mafuta. Izi zikusonyeza kuti kuphunzitsa mphamvu ndi bwino kuthandiza anthu kutaya mafuta a m'mimba poyerekeza ndi cardio chifukwa pamene masewera olimbitsa thupi amawotcha mafuta ndi minofu, kukweza zolemera kumayaka pafupifupi mafuta okha.

2. ...Ndipo Mudzataya Mafuta A M'mimba Makamaka

Ngakhale zili zowona kuti simukuwona kuchepa - thupi lanu limabadwa ndi malo omwe analipo kale lomwe limafuna kusunga mafuta kutengera zinthu zingapo - Kafukufuku waku University of Alabama adapeza kuti azimayi omwe adakweza zolemera adataya m'mimba. mafuta (mafuta am'mimba kwambiri) kuposa omwe adangochita cardio. Kuwotcha mafuta am'mimba ambiri kumathandizanso kuti muchepetse kunenepa ponyamula zolemera. Ndipo zabwino zokweza zolemera sizimayimira pamenepo. Mudzakhala ndi thupi lodziwika bwino, koma zimachepetsanso chiopsezo cha matenda a shuga, metabolic syndrome, ndi khansa zina. (Osanenapo, kukweza zolemera zolemera kumayambira pachimake, kukupatsani mwayi wochita masewera olimbitsa thupi osayesa.)

Maphunziro olimbitsa thupi atha kukhala ndi mbiri yopanga azimayi "ambiri," koma sizowona. Kulemera kwanu kumachokera ku minofu (m'malo mwa mafuta) mudzakhala wowonda kwambiri. "M'malo mwake, kulemera kwa thupi nthawi zambiri kumapita ndikulimbitsa mphamvu, koma kukula kwavalidwe kumatsika kukula kwake kapena awiri," akutero a Holly Perkins, C.S.C.S. woyambitsa Nation Women's Strength Nation. Kuphatikiza apo, ndizovuta kuti azimayi azimanga zolimbitsa thupi. "Akazi amatulutsa pafupifupi 5 mpaka 10 peresenti ya kuchuluka kwa testosterone ya amuna, kumachepetsa mphamvu zathu zomanga minofu poyerekeza ndi amuna," akutero Jen Sinkler, mphunzitsi wonyamula Olympic, mphunzitsi wa kettlebell, ndi wolemba mabuku.Kwezani Zolemera Mofulumira. Kuti mupeze kukula, muyenera kukhala mchipinda cholemera. (Umboni wina: Zomwe Zimachitikadi Akazi Akakwezera Zolemera)

3. Minofu Yanu Idzakhala Yowonekera Kwambiri

Kukonda minofu yowonda, yofotokozedwa pa madona owoneka bwino? "Ngati amayi akufuna kutanthauzira zambiri, ayenera kukweza molemera chifukwa sangathe kukula chifukwa cha kuchepa kwa testosterone," akutero Jason Karp, katswiri wa masewera olimbitsa thupi komanso wolemba. "Choncho, kukweza kolemera kumakhala ndi mwayi wopangitsa kuti akazi adziwike." (Kwambiri. Ichi ndi chifukwa chake mutha kukweza zolemetsa ndipo osadzaza.)

Ngati mukufuna umboni wowonjezera, onerani kanemayu ndi osewera awiri a Reebok CrossFit Games Annie Thorisdottir, yemwe ali ndi thupi labwino ndipo saopa kuponya zolemera zolemera.

4. Mudzawotcha Ma calories Ambiri Kuposa Cardio

Kungokhalira kumatako mukuwerenga izi, mukuwotcha zopatsa mphamvu - ngati mukweza zolemera, ndiye. (Onani: The Science Behind the Afterburn Effect)

Mutha kuwotcha ma calories ambiri nthawi kalasi yanu ya ola limodzi la ola kuposa momwe mungakwezere zolemera kwa ola limodzi, koma kafukufuku wofalitsidwa muJournal of Strength and Conditioning Research anapeza kuti akazi amene ankanyamula zitsulo ankawotcha pafupifupi 100 ena zonse zopatsa mphamvu pa maola 24 pambuyo maphunziro awo kutha. Kafukufuku wina wofalitsidwa muInternational Journal of Sport Nutrition ndi Metabolismadapeza kuti, atatha mphindi 100 yophunzitsira mphamvu, azimayi achichepere ochepera kagayidwe kameneka adakwera ndi 4.2 peresenti kwa maola 16 atamaliza kulimbitsa thupi - ndikuwotcha ma calories ena 60.

Ndipo phindu la phindu lokweza zolemera limakulitsidwa mukawonjezera katundu, monga momwe zafotokozedwera mu kafukufuku munyuziMankhwala & Sayansi mu Masewera & Kuchita masewera olimbitsa thupi. Azimayi omwe adakweza kulemera kwakanthawi kochepa (85 peresenti ya kuchuluka kwawo kwa ma 8) adawotcha mafuta opitilira kawiri mumaora awiri atatha kuchita masewera olimbitsa thupi kuposa momwe amapitilira mobwerezabwereza ndi kulemera kopepuka (45% ya kuchuluka kwawo 15 kubwereza). (Pamwambapa: Zikhulupiriro Zabodza Zofanana za 7, Busted.)

Chifukwa chiyani? Kukula kwa minofu yanu kumapangitsa kuti muzipuma kagayidwe kake kagayidwe - ndi ma calories angati omwe mumawotcha pakungokhala ndi kupuma. "Mukakhala ndi minofu yambiri, m'thupi lanu mumagwiritsa ntchito mphamvu zambiri," akutero Perkins. "Chilichonse chomwe mungachite, kuyambira kutsuka mano mpaka kugona, kuyang'ana pa Instagram, mudzakhala mukuwotcha zopatsa mphamvu," akutero Perkins.

5. Mudzalimbitsa Mafupa Anu

Kunyamula sikuti kumangophunzitsa minofu yanu; imaphunzitsa mafupa anu. Mwachitsanzo, mukamapiringa, minofu imakoka mafupa a mkono wanu. Maselo omwe ali mkati mwa mafupawo amachita ndikupanga maselo atsopano, atero a Perkins. Pakapita nthawi, mafupa anu amakhala olimba komanso olimba.

Chinsinsi cha ichi ndi chokhazikika, monga kafukufuku wasonyeza kuti kukweza zolemera zolemera pakapita nthawi sikuti kumangosunga mafupa a mafupa koma kumatha kumanga fupa latsopano, makamaka m'gulu lachiwopsezo chachikulu cha amayi omwe ali ndi vuto la menopausal. (Psst...Yoga ilinso ndi zolimbikitsa zolimbitsa mafupa.)

6. Mudzakhala Wamphamvu, Obv

Kukweza zolemera zopepuka kwa ma reps ambiri ndikwabwino pakumanga minofu kupirira, koma ngati mukufuna kuwonjezera mphamvu zanu, kuwonjezera kulemera kwanu ndikofunikira. Onjezani masewero olimbitsa thupi monga squats, deadlifts, ndi mizere ku zolemera zanu zolemetsa ndipo mudzadabwitsidwa ndi momwe mungakulitsire mphamvu. (Izi ndi zomwe zimafunikira ngati kunyamula zolemetsa komanso kangati muyenera kuchita.)

Izi phindu lakukweza zolemera zimapindulitsa kwambiri. Zochita za tsiku ndi tsiku (kunyamula golosale, kukankhira chitseko cholemera, kukweza mwana) zidzakhala zosavuta — ndipo mudzamvanso ngati nyumba yamagetsi yosagonjetseka.

7. Mudzapewa Kuvulala

Chiuno cha Achy ndi mawondo opweteka siziyenera kukhala chakudya cham'mawa. Kulimbitsa minofu yozungulira ndikuthandizira mafupa anu kungathandize kupewa kuvulala pokuthandizani kukhala ndi mawonekedwe abwino, komanso kulimbikitsa kukhulupirika kwa mgwirizano. (Zokhudzana: Kalata Yotseguka kwa Akazi Omwe Amawopa Malo Olemera.)

Chifukwa chake pitirirani, khalani otsika. Maondo anu adzakuthokozani. "Kuphunzitsa mphamvu moyenera ndiye njira yothetsera mavuto olowa," akutero Perkins. "Minofu yolimba imathandizira kuti malumikizidwe anu akhale bwino, chifukwa chake simuyenera kuda nkhawa kuti bondo lanu liziwuluka mukamathamanga."

8. Udzakhala Wothamanga Bwino

Izi zitha kukhala phindu lodabwitsa pokweza zolemetsa kwa othamanga kwakanthawi, koma ndi zomwe siziyenera kunyalanyazidwa. Minofu yolimba imatanthawuza kuchita bwino - nthawi. Phata lanu limatha kuthandizira kulemera kwa thupi lanu ndikukhala ndi mawonekedwe oyenera munthawi zina zolimbitsa thupi (monga kuthamanga), kuphatikiza mikono ndi miyendo yanu izikhala yamphamvu kwambiri. Kuonjezera apo, popeza kuphunzitsa mphamvu kumawonjezera chiwerengero ndi kukula kwa minofu yowotcha calorie yomwe imapangitsa kuti mugwire ntchito, kuphunzitsa mphamvu kungakuthandizeni kutentha ma calories ambiri panthawi yolimbitsa thupi, anatero Perkins.

(Zambiri: Yambani kupanga mawonekedwe ndi vuto ili la masiku 30 - ndibwino kwa oyamba kumene, nawonso!)

9. Mudzawonjezera Kusinthasintha Kwanu

Musanyalanyaze munthu wong'ambika kwambiri yemwe akusokosera mkalasi ya yoga kwa miniti yokha. Ochita kafukufuku ochokera ku Yunivesite ya North Dakota adakumana ndi zovuta zolimbitsa thupi ndikupeza kuti kulimbitsa thupi kosagwiritsa ntchito njira zosiyanasiyana kumathandizira kusinthasintha komanso momwe mungakhalire.

Mawu ofunikira apa ndi "zambiri," akutero Sinkler. Ngati simungathe kumaliza mayendedwe onse - kukwera mpaka pansi - ndikulemera, mungafunikire kugwiritsa ntchito chopepuka chopepuka kuti muchite.

10. Mudzalimbikitsa Thanzi la Mtima

Kuchita masewera olimbitsa thupi ndi mtima siwochita masewera olimbitsa thupi okhawo, chabwino, amtima. M'malo mwake, kuphunzitsa mphamvu kumatha kukulitsa thanzi la mtima wanu, nanunso.Kafukufuku wina wa Appalachian State University, anthu omwe adachita masewera olimbitsa thupi kwa mphindi 45 adachepetsa kuthamanga kwa magazi ndi 20 peresenti. Izi ndi zabwino ngati — kapenanso kuposa pamenepo — phindu lomwe limakhudzana ndi mapiritsi ambiri a kuthamanga kwa magazi. (Zogwirizana: Momwe Mungagwiritsire Ntchito Zigawo Zoyeserera Mtima Kuphunzitsira Maubwino Olimbitsa Thupi)

11. Mudzakhala Ndi Mphamvu

Kuponya mozungulira chitsulo chachikulu sikungopatsa mphamvu anthu m'makanema. Kukweza zolemera - ndikumangirira mphamvu chifukwa chake - kumabwera ndi kudzidalira kwakukulu, ndipo ichi chingakhale phindu lalikulu la kukweza zolemera pamwamba pa zinthu zina zonse zokongola. Mphamvu yanu siziwonetsa kokha mthupi lanu lowonda, lamphamvu, komanso mumalingaliro anu. (Onani: Njira 18 Kukweza Kunenepa Kusintha Moyo Wanu.)

"Mphamvu ili ndi njira yoseketsa yotuluka magazi m'malo onse amoyo wanu, m'malo ochitira masewera olimbitsa thupi komanso kunja," akutero Sinkler. Mwa kudziyesa nthawi zonse kuti muchite zinthu zomwe simunkaganiza kuti zingatheke, chidaliro chanu chimakula. "Kukweza kunenepa kumakupatsani mphamvu," akutero.

Onaninso za