Masitepe Olimbitsa Thupi

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Mukufuna kupeza zida zabwino kwambiri za mtima ndi mphamvu kulikonse? Pangani masewera olimbitsa thupi kupita kumchenga, masitepe, ndi mapiri kuti muwonjeze kutentha kwanu komanso kamvekedwe kanu munthawi yochepa.

Masitepe olimbitsira sikuti amangokankha matako anu, komanso amawatsimikizira ngati china chilichonse. Mukamayenda kapena kuthamanga pamalo athyathyathya, glutes wanu amakhala akugona pang'ono. Ndipamene muyenera kukumba ndikukwera pomwe amawotcha. Ichi ndichifukwa chake kukwera masitepe kumatentha ma calories 953 pa ola limodzi. Powotcha komweko pamtunda, muyenera kukhala ndi sprint yonse. (Sinthani Stairwell Yanu kukhala Makina Oyaka Mafuta.)

Chosiyana kwambiri ndi masitepe, atero a Brandon Guild, mphunzitsi wa Fulcrum Fitness ku Portland, Oregon, ndikuti malo ofikira pang'onopang'ono amapangitsa kuti muzimenya ndi phazi lanu osati mpira wa phazi lanu. Iye anati: “Mumagwiritsa ntchito mwendo wanu wonse, osati mwana wa ng’ombe wokha. Zili ngati kuti mukupanga lunge ndi kuyankha pamakina osindikizira mwendo chilichonse. Izi ndizolimba kwambiri ndikuwotcha kwanu.

Kuphatikiza apo, ngati mungachite zinthu ziwiri panthawi imodzi, minofu yanu imakhala ndi mgwirizano-ndiye kuti, imagwira ntchito pamitundu yonse, akutero a Lewis Halsey, Ph.D., katswiri wazolimbitsa thupi ku University of Roehampton ku London. "Pakadali pano, masitepe amfupi nawonso ndi abwino chifukwa amafunikira kuyambitsa minofu mwachangu," akutero Halsey. Mwa kuyankhula kwina, kulumpha sitepe kumafuna mphamvu zambiri, zomwe zingapangitse kupirira kwanu, ndipo kukantha sitepe iliyonse kumafuna kupondaponda mofulumira, zomwe zingakupangitseni kuthamanga kwambiri. Ichi ndichifukwa chake taphatikiza njira zonse ziwiri munjira iyi-kuphatikiza zolimbikitsa zomwe zingakuthandizeni kutengera toning yanu pamlingo wina.

Ndipo popeza masitepewa amapangitsa chilichonse chomwe mumachita kukhala cholimba, simuyenera kupatula nthawi kuti muwone zotsatira. Amayi omwe amayenda pansi ndi kutsika masitepe kwa mphindi 10 patsiku masiku asanu pasabata amalimbitsa ma VO2 max (muyeso wolimba) ndi 17% mkati mwa miyezi iwiri, malinga ndi kafukufuku amene Briteni Journal of Sports Medicine.

Momwe imagwirira ntchito:

1. Mufunika ndege imodzi yokhala ndi masitepe khumi. Phazi lanu lonse liyenera kukhala lokwera, Halsey akuti. Izi zidzakupangitsani kukhala kosavuta kuyenda mwachangu panthawi yothamanga ndikupatseni malo okwanira kuti musunthire mphamvu.

2. Manjailinso fungulo. Gwirani pang'ono njanji yakunja mpaka mmwamba ndi pansi mpaka thupi lanu ndi ubongo zizolowere kuyenda, Halsey akulangiza. Mukhozanso kuligwira pamene mukutopa.

3. Masitepe a kapeti amatha kukhala okoka kwambiri kuposa omwe alibe, choncho musachepetse maulendo apaulendo apanyumba. Adzakupatsaninso mawonekedwe odekha m'manja mwanu mukamayamwa ndi kumwa, atero Halsey.

Masitepe Anu Olimbitsa Thupi

Kutentha ma calories owonjezera ndikulimbitsa minofu yambiri ndi mphindi 32 iyi yopangidwa ndi wophunzitsa Brandon Guild.

0 mpaka 3 mphindi

Kutenthetsa ndi kuthamanga kosavuta mmwamba ndi pansi. Sungani mapewa anu kumbuyo ndi pansi, ndipo yesani kuyang'ana kutsogolo osati kumapazi anu.

3 mpaka 6 mphindi

Chitani zinthu mobwerezabwereza 10 pazomwe zili pansipa. Bwerezani kuzungulirako kangapo momwe mungathere.

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