Zochita Zabwino Kwambiri Kuti muchepetse Kunenepa Ndi Kukhala Wokangalika

Zamkati

• Zochita 4 zama cardio zochepetsa thupi
• 1. Kutsika pang'ono mtima
• 2. Lumpha chingwe
• 3. Burpees
• 4. Maphunziro Othandizira Kwambiri (HIIT)
• Zochita 5 zolimbitsa thupi kuti muchepetse kunenepa
• 1. Kettlebell amasintha
• 2. Zotumphuka
• 3. Maunitsi
• 4. Otsogola
• 5. Kufa
• Njira zosavuta kugwirira ntchito tsiku lililonse
• Momwe mungakhalire ndi chizolowezi chogwira ntchito?
• Khalani ndi mafuta ndi zakudya
• Kugona mokwanira
• Pangani zosangalatsa pamene mungathe

Kuchepetsa thupi kumakhala kosavuta kunenedwa kuposa kuchita, ndipo palibe mapiritsi amatsenga kuti achotse mapaundi. M'malo mwake, muyenera kuwotcha mafuta ambiri kuposa momwe mumadyera. Izi zimaphatikizapo kudya zakudya zopatsa thanzi, komanso kuphatikiza kwamaphunziro a mtima ndi mphamvu.

Wokonzeka kukhetsa mapaundi osamvera? Nazi zina mwazochita zabwino kwambiri za masewera olimbitsa thupi komanso zolimbitsa thupi kuti muchepetse kunenepa, limodzi ndi maupangiri oti mukhale otakataka tsiku lonse.

Zochita 4 zama cardio zochepetsa thupi

Kugwiritsa ntchito mtima (kapena kungokhala ndi mtima) kumakweza kugunda kwa mtima wanu. Izi ndi zina mwazinthu zolimbitsa thupi zothandiza kwambiri pochepetsa thupi chifukwa chakuti mtima wanu umagunda kwambiri, mafuta omwe mungawotche kwambiri, akufotokoza Multazim Shaikh, wophunzitsa zolimbitsa thupi komanso wazakudya ndi FamFits.

Kuti muchepetse thupi kapena kuchepa thupi, mufunika kuchita masewera olimbitsa thupi kwa mphindi 300 pasabata, malinga ndi Mayo Clinic. Izi zimakhala pafupifupi mphindi 60, masiku asanu pa sabata.

Ngati muli otanganidwa, gawani cardio yanu muzolimbitsa thupi zitatu tsiku lililonse. Chitsanzo chimodzi: Muzichita masewera olimbitsa thupi mphindi 20 m'mawa musanapite kuntchito, yendani mphindi 20 nthawi yopuma, ndipo yesetsani kuchita masewera olimbitsa thupi kwa mphindi 20 mutadya.

Kulimbitsa thupi kwakukulu kwakuthandizani kuti muchepetse thupi ndi monga:

1. Kutsika pang'ono mtima

Simuyenera kuchita masewera olimbitsa thupi mwamphamvu kuti muchepetse thupi. Ngati ndinu oyamba kumene kapena muli ndi zolepheretsa thupi, kutsika pang'ono kwa mtima kungakuthandizeninso kuwotcha mafuta ndi kutsitsa mapaundi.

Ntchitoyi ikuphatikizapo kuthamanga, kupalasa njinga, kuyenda mwamphamvu, kusambira, komanso kuchita masewera olimbitsa thupi. Yambani pang'onopang'ono ndipo pang'onopang'ono lowani mwamphamvu pamene mukuzolowera kuzolowera.

Ganizirani kwa mphindi 60 zakuchepetsa mphamvu masiku asanu pasabata. Mukayamba kukhala wathanzi, nyamulani zolemera pamanja mukamathamanga, kuyenda, kapena kuchita masewera olimbitsa thupi.

2. Lumpha chingwe

Chingwe chodumpha sichimangolimbikitsa kulumikizana ndi magwiridwe antchito, koma kulimba kwa kulimbitsa thupi kumeneku kumakulitsa kugunda kwa mtima wanu, kukuthandizani kuwotcha ma calories pafupifupi 1,300 pa ola limodzi, akufotokoza Shaikh.

1. Kutentha ndi kudumpha 8 mpaka 10.
2. Kenako tulukani mosadukiza kwa mphindi 1 1/2.
3. Pumulani kwa masekondi 15 mpaka 30 ndikubwereza.
4. Maseti atatu athunthu

Mutha kusintha zomwe mumachita, inunso. Dulani chimodzi chokhala ndi mwendo umodzi, umodzi wokhala ndi miyendo yonse, ndi umodzi umodzi mutakhazikika.

3. Burpees

Burpees amaphatikiza squats, kulumpha, ndi pushups. Ndimasewera olimbitsa thupi chifukwa mukuwotcha mafuta m'thupi lanu lonse, ndipo mukuphunzitsa magulu angapo amtundu ngati chifuwa, miyendo, ndi pachimake, atero Shaikh.

1. Chitani maulendo 10 mumasekondi 30 kenako mupumule masekondi 30.
2. Bwerezani kwa mphindi 5.

4. Maphunziro Othandizira Kwambiri (HIIT)

Kuchita masewera olimbitsa thupi uku kwachulukanso chifukwa chakutha kukulitsa kutentha kwa mafuta ndi kuchepa kwamafuta. Zimaphatikizapo kuphulika kwakukulu kwa masewera olimbitsa thupi kuti mukweze kugunda kwa mtima wanu, kenako masekondi 15 opuma.

HIIT ndiyabwino ngati mulibe nthawi yambiri. Mutha kuchita masewera olimbitsa thupi kwakanthawi kochepa, komabe malizitsani kulimbitsa thupi komanso kotopetsa. Zotsatira zake, mupitiliza kuwotcha zopatsa mphamvu kwa maola ambiri mutamaliza kulimbitsa thupi, akutero Shaikh.

Nachi chitsanzo cha chizolowezi cha HIIT:

1. Malizitsani matako kwa masekondi 45, ndikupumulirani masekondi 15.
2. Kenaka, pangani mapapu olumpha kwa masekondi 45, kenako masekondi 15 opuma.
3. Malizitsani burpees kwa masekondi 45, ndikupumulirani masekondi 15.
4. Bwerezani kwa mphindi 10 mpaka 20.
5. Muthanso kuphatikiza mayendedwe ena ngati okwera mapiri ndi kulumpha.

Kapena, mutha kuyesa kumaliza kulimbitsa thupi kwa HIIT pa treadmill:

• Kutenthetsa kwa mphindi 5.
• Kenako pitani mwachangu kwambiri mphindi 1.
• Yendani kwa masekondi 30, kenako muthamangitsaninso mwachangu kwambiri kwa mphindi imodzi.
• Ma seti 8 mpaka 10 athunthu.

Zochita 5 zolimbitsa thupi kuti muchepetse kunenepa

Ngakhale mphamvu zolimbitsa thupi zokha sizikhala ndi zotsatira zachangu, osanyalanyaza zolimbitsa thupi kapena zolimbitsa thupi mukamachepetsa.

Maphunzirowa atha kuwononga kagayidwe kanu. Ndipo chifukwa amamanga minofu yowonda, mudzawotcha zopatsa mphamvu zambiri mukamachita masewera olimbitsa thupi ndikupuma, malinga ndi a Stephanie Blozy, katswiri wazolimbitsa thupi komanso eni ake a Fleet Feet ku West Hartford, Connecticut.

Ntchito zolimbitsa thupi zolimbitsa thupi zokuthandizani kuti muchepetse thupi ndi monga:

1. Kettlebell amasintha

Thupi lathunthu, lolimbikira kulimbitsa thupi lanu lidzakulitsa kugunda kwa mtima wanu ndikukulitsa mphamvu yanu yamphamvu ndi mwendo ndikuthandizani kuti mukhale ndi maziko olimba, akufotokoza Blozy.

1. Malizitsani kulowera kwa kettlebell pamanja kwa masekondi 20.
2. Pumulani kwa masekondi 8.
3. Bweretsani seti 8.

Blozy amalimbikitsa kukweza mwachangu kuti mulimbikitse kugunda kwa mtima wanu komanso kukhala ndi masewera olimbitsa thupi kwambiri.

2. Zotumphuka

Pushups ndi masewera olimbitsa thupi abwino kwambiri okhazikika pachimake, kumanga mphamvu kumtunda, ndikukulitsa minofu m'manja mwanu.

Ngati ndinu oyamba kumene, yambani ndi magulu atatu a ma reps 10. Pumulani masekondi 60 mpaka 90 pakati pa seti iliyonse. Pang'ono ndi pang'ono onjezani kuchuluka kwanu monga mphamvu yanu ikuyendera bwino.

3. Maunitsi

Blozy anati: "Ndimakonda maphukusi omwe mungasankhe chifukwa mutha kuthana nawo, kubwerera m'mbuyo, kulemera, komanso kulemera." "Kuti mukhale ndi zolemera, gwirani kettlebell kapena mbale yolemera pafupi ndi chifuwa chanu, kapena mupangitse kuti zikhale zovuta kwambiri ndikukweza kulemera kwanu."

• Lembani seti imodzi yamapapu 8 mpaka 12 pamiyendo.

4. Otsogola

Blozy amalimbikitsanso ma step-ups ngati njira ina yabwino yolimbitsira miyendo ndikukhazikika pamkati panu ndikuchepetsa minofu yam'mbuyo. "Yambani ndi sitepe yaying'ono (mainchesi 6 mpaka 12) kenako pita kutalika, ngati mainchesi 24 mpaka 30."

• Lembani magulu asanu a 5 mpaka 10 mbali iliyonse.

Mukufuna kuti zikhale zovuta? Onjezerani kulemera pogwira dumbbell kapena kettlebell pafupi ndi chifuwa chanu kapena gwirani dzanja lililonse, Blozy akuti. "Sikuti ma quads anu adzawotcha kokha, koma kugunda kwanu kwamtima kudzafulumira ndikutuluka thukuta."

5. Kufa

Blozy akuwonetsanso zakufa ngati masewera olimbitsa thupi kumunsi ndi kumtunda, ndikuchepetsa mafuta. Amalimbikitsa kutsitsa katunduyo mpaka 50 mpaka 70% yama max anu, ndikuwonjezera ma reps kotero zimamveka ngati cardio kuposa kuphunzitsira kulemera.

• Lembani 1 mpaka 3 magulu 10 mpaka 20 obwereza.

Njira zosavuta kugwirira ntchito tsiku lililonse

Pamodzi ndi chizolowezi chochita masewera olimbitsa thupi komanso kudya zakudya zopatsa thanzi, yang'anani njira zina zolimbikitsira tsiku lililonse.

Kumbukirani, mukamayenda kwambiri, m'pamenenso mumatentha ma calories ambiri. Izi zitha kukulitsa kuchepa kwanu ndikuthandizani kukwaniritsa cholinga chanu posachedwa.

• Yendetsani chipinda nthawi yopuma, pakati pa ziwonetsero, kapena polankhula pafoni.
• Kukwera masitepe osati chikepe.
• Imani galimoto yanu kumbuyo kwa malo oimikapo magalimoto.
• Pezani malo olimbitsira thupi. Otsata ena amatumiza zidziwitso mukakhala nthawi yayitali. Zochenjeza izi zikukukumbutsani kuti musamuke.
• Konzani misonkhano yoyenda ndi anzanu akuntchito.
• Sungani pampando wanu, monga kugwedeza dzanja lanu, kugwedeza mwendo wanu, kapena kugwedeza mimba yanu mutakhala. Malingana ndi, anthu omwe ali ndi kunenepa kwambiri omwe amatha kusokoneza amatha kugwiritsa ntchito makilogalamu 350 patsiku.
• Tsikani basi kapena musitima yapansi panthaka poyimilira koyambirira, ndikuyenda njira yonse kupita komwe mukupita.
• Valani mahedifoni mukamaphika kapena kumaliza ntchito zina zapakhomo. Izi zikulimbikitsani kuti musunthe kapena kuvina.
• Yendani galu ngati banja.

Momwe mungakhalire ndi chizolowezi chogwira ntchito?

Kuyamba ndi kutsatira zomwe mumachita zolimbitsa thupi mwina ndi gawo lovuta kwambiri. Koma zidule zingapo zingapangitse kuti zikhale zosavuta kukhalabe achangu.

Khalani ndi mafuta ndi zakudya

Mwachitsanzo, idyani chakudya chochepa musanachite masewera olimbitsa thupi kuti mukhale ndi mphamvu. Palibe cholemera kwambiri, komabe. Zakudya zazikulu zopangira masewera olimbitsa thupi ndi izi:

• zipatso zouma
• nthochi
• kusakanikirana kwa njira
• kapamwamba
• Ophwanya mafuta a chiponde

Kugona mokwanira

Komanso, muzigona mokwanira usiku musanachite masewera olimbitsa thupi. Zimakhala zovuta kuti uzichita ukakhala waulesi kapena wotopa. Muyeneranso kukhala ndi mnzanu wolimbitsa thupi / woyankha. Uyu ndi munthu amene amakulimbikitsani kukwaniritsa zolinga zanu zolimbitsa thupi.

Pangani zosangalatsa pamene mungathe

Pomaliza, sankhani zolimbitsa thupi zomwe mumakonda. Ngati mumadana ndi makalasi othamanga othamanga, tengani gulu lovina m'malo mwake. Kukhala wokangalika ndikosavuta mukamasangalala.