Kodi Mumawotcha Makilogalamu Angati?

Zamkati

• Aerobic vs. Anaerobic
• Ubwino Wowonjezera Wophunzitsa Mphamvu
• Kodi Ndi Zinthu Ziti Zomwe Zimayaka Kwambiri?
• Dziwani Zomwe Mukuchita

Pankhani yolemera, kapena m'malo mwake, kuchepa kwamafuta, nkhawa yoyamba ya anthu ambiri ndikuwotcha mafuta. Ndichikhulupiriro chanthawi yayitali kuti kupanga zoperewera za caloric - komwe mumawotcha ma calorie ambiri kuposa momwe mungathere - kumatha kukuthandizani kusiya mapaundi angapo kapena kukula kwake.

Ngakhale masewera olimbitsa thupi a Cardio, monga kuthamanga kapena kuyenda, nthawi zambiri amawoneka ngati njira yabwino yochitira izi, zimapezeka kuti kunyamula katundu kungathandizenso.

Aerobic vs. Anaerobic

Kuti mumvetsetse mgwirizano pakati pa zolemera ndi zopatsa mphamvu, muyenera kudziwa kusiyana pakati pa masewera olimbitsa thupi ndi anaerobic.

Kuchita masewera olimbitsa thupi, monga kuthamanga kapena kupalasa njinga, kumakhala kovuta kwambiri ndipo kumatha kuchitika kwa nthawi yayitali. Thupi lanu limalandira mpweya wokwanira kuti muwonetsetse kuti mutha kupitilizabe kuchita zomwe mukuchita.

Kuchita masewera olimbitsa thupi kwa Anaerobice, kumakhala ngati kulimbitsa thupi, kwambiri. Ndikutuluka mwachangu kochita masewera olimbitsa thupi, thupi lanu silipeza mpweya wokwanira kuti minofu yanu izitha msanga mokwanira, motero maselo anu amayamba kuthyola shuga m'malo mwake. Popeza mulingo wamphamvuwu sungasungidwe kwa nthawi yayitali, masewera olimbitsa thupi a anaerobic amakhala osakhalitsa.

"Kulimbitsa mphamvu si masewera olimbitsa thupi kwambiri, anthu ambiri amakhulupirira kuti si njira yabwino kuwotchera mafuta," akufotokoza Rocky Snyder, CSCS, NSCA-CPT, wa Rocky's Fitness Center ku Santa Cruz, CA. Snyder akuti ali olondola m'njira zina, koma kuti kulimbitsa mphamvu kumatha kuwotcha mafuta munjira zomwe zolimbitsa thupi zina sizingathe.

Kuchita masewera olimbitsa thupi a Anaerobic kumatha kukhala kwakanthawi, koma zoyipa zake zopatsa mphamvu sizikhala choncho.

Snyder akuti: "Nthawi yomweyo tikamaphunzira gawo lamphamvu, thupi limayenera kuyambiranso mphamvu ndikukonza zomwe zawonongeka," akutero Snyder. "Pokonzanso amagwiritsa ntchito mphamvu ya ma aerobic kwa maola angapo."

Mwanjira ina, zolimbitsa thupi kwambiri monga kulemera ndi kulimbitsa mphamvu zimawotcha mafuta ndi mafuta kwakanthawi kochepa pambuyo pochita masewera olimbitsa thupi kuposa kuchita masewera olimbitsa thupi mwamphamvu.

Ubwino Wowonjezera Wophunzitsa Mphamvu

Snyder akuti njira yabwino kwambiri yophunzitsira ndi yomwe imaphatikizapo masewera olimbitsa thupi a aerobic komanso anaerobic, koma akuwonjezera kuti kukweza zolemera kungapindulitsenso.

"Phindu lowonjezerapo pakukweza zolemera ndikusintha kwa minofu," akufotokoza. "Minofu idzakula ndikukula ndikupanga mphamvu, kapena mphamvu." Ndipo ndikukula kwa minofu kumene kumabweretsa zotsatira zina zopindulitsa - kulimbitsa thupi.

“Pawundi limodzi la minofu limafunikira zopatsa mphamvu zisanu ndi chimodzi kapena khumi patsiku kuti likhale lolimba. Chifukwa chake, chizolowezi chotsitsa thupi nthawi zonse chidzawonjezera kagayidwe kabwino ka munthu komanso kuchuluka kwa zopatsa mphamvu. "

Kodi Ndi Zinthu Ziti Zomwe Zimayaka Kwambiri?

Zida zolemera zolemera zomwe zimagwiritsa ntchito minofu yambiri ndizomwe zimamanga minofu yambiri. Snyder akuti mutha kuyesa izi zisanu popanda kulemera kowonjezera (pogwiritsa ntchito kulemera kokha kwa thupi kukana). Kenako yambani kuwonjezera zolemera kuti mupeze phindu lalikulu.

1. Magulu
2. Maunitsi
3. Kuphedwa
4. Kukoka
5. Zokankhakankha

Dziwani Zomwe Mukuchita

Monga pulogalamu iliyonse yochitira masewera olimbitsa thupi, Snyder akuti pali zoopsa. Mukayamba chizolowezi chophunzitsira mphamvu popanda chitsogozo, sikuti mumangokhala pachiwopsezo, mumakhalanso pachiwopsezo chovulala.

Funsani thandizo la wophunzitsa yemwe amadziwa bwino ma biomechanics. Amatha kukuwonetsani mawonekedwe oyenera, kuphatikiza kukuthandizani kukonza mayendedwe anu ndi mayendedwe anu.

Kukweza zolemera kumatentha ma calories. Phindu lake lenileni ndiloti lingathandizenso kumanga minofu, kuwonjezera mphamvu, komanso kupititsa patsogolo kuchuluka kwa mafupa ndipo mukawonjezeredwa pamachitidwe olimbitsa thupi omwe amaphatikizapo kuchita masewera olimbitsa thupi ndi kutambasula, amapereka phindu lalikulu.