Mukufuna Kutentha Mafuta M'chiuno? Yesani Zosankha 10 Zolimbitsa Thupi

Zamkati

• Zochita zolimbitsa thupi ndi zolimbitsa thupi
• 1. Amphaka
• 2. Mapapu ammbali
• 3. Zipangizo zozimitsira moto
• 4. Khoma limakhala
• 5. Kuyenda pamiyendo
• 6. Masitepe okhala ndi zolemera
• 7. Kwezani mwendo wongoimirira
• 8. Olumpha squat
• 9. Kukwera masitepe
• 10. Maphunziro apamwamba kwambiri (HIIT)
• Njira zina zotayira mafuta m'chiuno
• Idyani chakudya chopatsa thanzi
• Gonani bwino
• Pewani kupsinjika
• Tengera kwina

Pankhani yotaya mafuta ndi minofu yolimbitsa thupi, makamaka m'chiuno mwanu, kuphatikiza koyenera kwa zakudya ndi zolimbitsa thupi kumatha kusintha.

Komabe, popeza simungathe kuwona-kuchepetsa mafuta m'dera limodzi mwa thupi lanu kudzera mu zakudya kapena zolimbitsa thupi, ndikofunikira kuti muchepetse kutaya mafuta amthupi. Mukayamba kuonda, mutha kuyang'ana kwambiri pa masewera olimbitsa thupi omwe angathandize kutulutsa minofu m'chiuno mwanu komanso mozungulira.

Kukhala ndi minofu yocheperako yamafuta komanso yolimba kumatha kupangitsa m'chiuno mwako kukhala wowoneka bwino, wosema. Kuphatikiza apo, kukhala ndi minofu yambiri komanso mafuta ochepa kumakuthandizani kuwotcha ma calories mwachangu, zomwe zimapangitsa kuti mukhale ovuta kuwongolera.

Pemphani kuti mudziwe zambiri za njira zabwino zoponyera mainchesi ndikumveketsa minofu yanu ya m'chiuno.

Zochita zolimbitsa thupi ndi zolimbitsa thupi

1. Amphaka

Magulu ndi masewera olimbitsa thupi omwe amalimbitsa minofu yambiri mthupi lanu. Mutha kuchita masewera ndi thupi lanu.

Mukadziwa ntchitoyi, mutha kuyipanga kukhala yovuta kwambiri pogwira cholumikizira m'manja, kapena kettlebell ndi manja onse awiri, kwinaku mukuchita squat.

Kupanga squat wokhala ndi mawonekedwe abwino:

1. Imani ndi mapazi anu wokulirapo pang'ono kuposa kupingasa phewa padera.
2. Pogwiritsa ntchito masewera olimbitsa thupi, mutha kuyika manja anu patsogolo panu kuti mukhale olimba.
3. Gwiritsani ntchito maziko anu, sungani msana wanu molunjika, msana wamtali, ndikutsika mpaka ntchafu zanu zikufanana ndi pansi.
4. Imani kaye ndi mawondo anu, koma osapitilira zala zanu.
5. Tulutsani mpweya ndikuyimirira.
6. Chitani mobwerezabwereza 10 mpaka 15.

2. Mapapu ammbali

Zomwe zimatchedwanso lunge lateral, mbali yam'mbali ndizosiyana kwamtsogolo. Imayang'ana kwambiri pa ntchafu yakunja ndi m'chiuno.

1. Imani ndi mapazi anu wokulirapo pang'ono kuposa kupingasa kwa m'chiuno. Ndi thupi lanu lalitali, lokhazikika, ndi maso akuyang'ana kutsogolo, tengani gawo lalikulu kumanja ndikukhala pansi.
2. Chepetsani thupi lanu mpaka ntchafu yakumanja ikufanana ndi pansi.
3. Imani pang'ono. Kenako ikani phazi lakumanzere ndikubwerera pakatikati.
4. Sinthani kusinthaku, mbali zosinthana, maulendo 12 mpaka 16.

3. Zipangizo zozimitsira moto

Zochita zolimbitsa moto ndizoyenda zomwe zimayang'ana malo anu amiyendo ndi m'chiuno. Ikugwiritsanso ntchito minofu yanu yayikulu kuti mukhale okhazikika. Ngati muli ndi zovuta ndi mawondo anu, mungafune kugwiritsa ntchito mphasa pochita izi.

1. Pezani manja anu ndi mawondo anu, ndi mawondo anu ndi mapazi anu m'chiuno-m'lifupi ndi manja anu pansi.
2. Yang'anirani pang'ono pang'ono kutsogolo ndi pansi.
3. Gwiritsani ntchito maziko anu, kwezani bondo lanu lakumanja pansi, ndikuzungulira mozungulira ndikukwera. Bondo lanu liyenera kukhazikika nthawi yonseyi.
4. Imani pamwamba, ndikutsitsa mwendo wanu pamalo oyambira.
5. Kubwereza kokwanira ka 10 ndi mwendo wakumanja musanabwereze kumanzere.

4. Khoma limakhala

Khoma limakhala, lomwe limadziwikanso kuti squats, ndilobwino kugwira ntchito ntchafu, chiuno, ndi kutsika kwa abs. Atha kukhala mayendedwe abwino kuti mumange mphamvu zapakati, kuyesa kupilira kwanu kwa minofu, ndikuchepetsa thupi.

1. Imirirani molunjika kumbuyo kwanu mutapanikizika kukhoma ndi miyendo yanu mainchesi angapo kuchokera kukhoma.
2. Sungani khoma mpaka mutakhala pansi ndi miyendo yanu pambali yoyenera ndi mitsempha yanu yofanana pansi.
3. Gwiritsani ntchitoyi kwa masekondi 20 mpaka 30. Mukamakula ndi kulimbitsa thupi, yesetsani kugwira ntchito mpaka mphindi imodzi.
4. Nyamukani kumalo oyambira.

5. Kuyenda pamiyendo

Masewera olimbitsa thupi omwe amagwiritsa ntchito banding amagwiritsa ntchito gulu lotsutsa kuti likhale lolimba m'chiuno mwanu mukamayenda mozungulira pang'ono. Ndizochita zolimbitsa thupi zabwino kwambiri m'chiuno mwanu ndikulimbitsa ma glute anu.

Sankhani gulu lochita masewera olimbitsa thupi lomwe lili ndi mphamvu zokwanira kuti muthe kulimbana ndi thupi lanu lakumunsi, koma lowala mokwanira kuti mumalize maulendo 10 mbali iliyonse.

1. Ikani gulu lochita zolimbitsa thupi m'miyendo yanu, pindani mawondo anu pang'ono, ndikulitsa malingaliro anu.
2. Yendani kumbali osalola kuti mapazi anu akhudze.
3. Tengani masitepe 10 mbali imodzi, kenako tengani masitepe 10 kubwerera komwe mumayambira.
4. Bwerezani kawiri kapena katatu.

6. Masitepe okhala ndi zolemera

Zowonjezera zimagwiritsa ntchito minofu mu glutes, chiuno, ndi ntchafu zanu. Angathandizenso kukulitsa bata ndi kukhazikika.

1. Imani ndi mapazi anu mozungulira m'chiuno kutsogolo kwa benchi kapena sitepe, ndi cholumikizira m'manja.
2. Lowani pa benchi ndi phazi lanu lamanja, ndikuyendetsa bondo lanu lamanzere ndikukhala zolemera pambali panu.
3. Chepetsani mwendo wanu wamanzere, ndikubwerera m'mbuyo pa benchi.
4. Lembani maulendo 10 mpaka 15, mutsogolere ndi mwendo wanu wakumanja, kenako musinthe ndikuchita zomwezo ndikutsogolera mwendo wanu wamanzere.
5. Chitani seti 2 mpaka 3 mbali iliyonse.

7. Kwezani mwendo wongoimirira

Kukweza mwendo chakumbali ndikumadzipatula komwe kumalimbitsa ndikumveketsa m'chiuno. Mawonekedwe olondola ndiofunikira pa ntchitoyi.

1. Gona pamphasa zolimbitsa thupi kumanja kwanu.
2. Pepani mwendo wanu wapamwamba (mwendo wakumanzere) momwe mungathere. Sungani zala zanu kutsogolo.
3. Imani pamwamba, ndikutsitsa mwendo wanu pamalo oyambira. Onetsetsani kuti mafupa anu azikhala okhazikika komanso osakhazikika.
4. Bwerezani nthawi 10 mbali iliyonse.

8. Olumpha squat

Kudumpha kwa squat ndi masewera olimbitsa thupi a plyometric omwe amatenga squat ndikuwonjezera kulumpha kwamphamvu yophunzitsira.

1. Lowani pamalo oyambira osanjikana ndi mapazi anu mulifupi.
2. Sungani kulemera kwanu zidendene, khalani pansi mpaka ntchafu zanu zikufanana ndi pansi.
3. Kuchokera pamalowo, phulirani mmwamba ndikubwerera pansi.
4. Mukafika, dzitseni kuti mubwerere pomwe amakhala. Onetsetsani kuti mwatera pansi ndi mipira ya mapazi anu ikumenya pansi poyamba, kenako ndikubwezeretsani kulemera kwanu.
5. Bwerezani masekondi 30 kapena kubwereza 10 mpaka 12.

9. Kukwera masitepe

Kukwera masitepe ndi njira yabwino kwambiri yolimbitsira ndi kuyika matako anu m'chiuno, ndikupeza masewera olimbitsa thupi nthawi zonse. Ngati mutha kukhala ndi ma bleachers, kapena garaja yamagalimoto angapo, mutha kuthamanga kapena kuthamanga kukwera masitepe.

Kuthamanga kapena kuthamanga pamwamba mpaka pamakwerero, kenako ndikutsika. Yesani kubwereza kwa mphindi zisanu. Muthanso kugwiritsa ntchito makina a Stairmaster kapena ma stepmill pamalo ochitira masewera olimbitsa thupi pokwera masitepe.

10. Maphunziro apamwamba kwambiri (HIIT)

Maphunziro olimbitsa thupi kwambiri, omwe amadziwikanso kuti HIIT, ndi mtundu wa masewera olimbitsa thupi omwe amafuna kuti muzichita masewera olimbitsa thupi pang'ono, kenako ndi nthawi yopuma yochepa.

Mutha kuwotcha ma calories ambiri mwachangu ndi HIIT, ndikuwonetsa kuti ndi njira yabwino kuwotchera mafuta mthupi.

Chitsanzo chimodzi cha HIIT ndikuchita masekondi 30 othamanga mwachangu, kenako masekondi 15 akuyenda pamtunda. Kapena, mutha kulumpha squats kapena burpees kwa masekondi 45, ndikutsatira mphindi 15 yopuma. Pali zosintha zambiri komanso zosankha ndi HIIT yolimbitsa thupi.

Kuchita masewera olimbitsa thupi a HIIT nthawi zambiri kumakhala kwakanthawi kuchokera pa 10 mpaka 30 mphindi. Konzekerani kuchita HIIT kulimbitsa thupi kangapo pa sabata.

Njira zina zotayira mafuta m'chiuno

Kuchita masewera olimbitsa thupi ndi chida chachikulu chokuthandizani kuti mukhale ndi minofu yambiri komanso muchepetse mafuta. Imeneyi ndi njira imodzi yabwino kwambiri yothandizira kuti mapaundi atha kuchepa thupi. Komabe, ngati mukuyang'ana kuti muchepetse kuchepa kwanu, ndikofunikira kulingaliranso zosintha zina pamoyo wanu.

Idyani chakudya chopatsa thanzi

Zikafika pochepetsa thupi ndikuchepetsa m'chiuno mwanu, kudya zakudya zabwino kumathandiza kwambiri. Yesetsani kutsatira dongosolo lakudya lomwe limayang'ana kwambiri zakudya zonse m'magulu onse azakudya.

Pewani zakudya ndi zakumwa ndi shuga wowonjezera, ndipo yang'anani kukula kwamagawo anu. Cholinga chodya ma calories ochepa kuposa momwe mumawotchera tsiku lililonse.

Gonani bwino

Kugona mokwanira usiku uliwonse kumathandizira kuthandizira kuchepa kwanu. Ganizirani kugona kwa maola asanu ndi awiri mpaka asanu ndi anayi usiku uliwonse.

Pewani kupsinjika

Tonsefe timakhala ndi nkhawa m'miyoyo yathu, koma zikuwonetsa kuti kukhala ndi nkhawa zambiri kumatha kubweretsa zovuta zathanzi monga kunenepa, kuthamanga kwa magazi, komanso kupweteka mutu. Ndicho chifukwa chake kuchepetsa nkhawa ndi gawo lofunikira pulogalamu yolemetsa.

Ngati mumakhala ndi nkhawa pafupipafupi, mungafune kuyesa zinthu zochepetsa nkhawa monga yoga, kusinkhasinkha, kapena kupumira kwambiri. Kuchita masewera olimbitsa thupi kumathandizanso kuchepetsa nkhawa. Ganizirani zolankhula ndi dokotala kapena wothandizira za njira zomwe mungathetsere nkhawa.

Tengera kwina

Ngakhale sizingatheke kuwona-kuchepetsa mafuta m'chiuno mwanu, mutha kupanga pulogalamu yomwe imaika patsogolo kutayika kwamafuta ndikugogomezera zolimbitsa thupi zochepa. Chotsatira chake chimatha kukhala ndi chiuno chomwe chimachepetsa, kulimba, komanso kumveka bwino.