Njira 10 Zokuthandizira ndi Kulimbitsa Ntchafu Zanu

Zamkati

• 1. Pitani ku kalasi yanjinga zamkati
• 2. Pezani masitepe
• 3. Pita nayo kumchenga
• 4. Chitani masewera olimbitsa thupi ngati kale
• 5. Nyamula masewera
• 6. Onjezani maphunziro okaniza
• 7. Chitani squats onenepa
• 8. Gwiritsani ntchito ntchafu zanu zamkati
• 9. Yesani kugwira ntchito moyenera
• 10. HITANI mtima
• Chidziwitso chokhudza kuchepa thupi
• Mfundo yofunika

Sinthani

Kupanga, kulimbitsa, ndi kulimbitsa minofu yanu ya ntchafu ndi kwabwino kwa inu. Ntchafu zolimba zikutanthauza kuti mufulumira, kudumpha pamwamba, ndikusintha kukhazikika kwanu. Ichi ndichifukwa chake kulimbitsa miyendo ndicholinga chabwinoko kuposa kungopeza ntchafu zazing'ono.

Ndipo, ndikofunikira kukumbukira kuti thanzi lathunthu lamtima ndi minofu ndizofunikira - osati kukula kwa ma jeans anu.

Ngakhale simungathe kuchita masewera olimbitsa thupi amodzi kuti muloze gawo limodzi lokha la thupi, pali masewera olimbitsa thupi omwe amayang'ana kwambiri mphamvu yamiyendo ndi kupirira kuposa madera ena amthupi. Chifukwa chake ngati mukuyang'ana kuti mulimbikitse ndikuwonetsa ntchafu zanu, ganizirani zochepa mwazochita izi.

Zochita khumizi zikuthandizani paulendo wanu wolimbitsa thupi kupita ntchafu zolimba komanso moyo wathanzi!

1. Pitani ku kalasi yanjinga zamkati

Ngati mumadziwa makalasi oyendetsa njinga zamkati, mumadziwa momwe masewera olimbitsa thupiwa amagwiritsira ntchito ntchafu zanu. Ndicho chifukwa chake njinga zamkati ndizabwino kwambiri osati pakungoyendetsa miyendo, komanso chifukwa cha thanzi lamtima komanso kuwonda.

M'malo mwake, zotsatira za chaka chimodzi cha 2010 zidawonetsa kuchepa kwa thupi ndi mafuta ochulukirapo, azimayi onenepa kwambiri pambuyo pamaulendo 24 a njinga zamkati.

2. Pezani masitepe

Pafupifupi, mwa munthu amene amalemera mapaundi 154. Mukaphatikizapo masitepe mukamachita masewera olimbitsa thupi, mumakulitsa kugwiritsa ntchito minofu yanu ya ntchafu. Popeza sitepe iliyonse imafunika kuti mukweze thupi lanu m'mwamba, imakakamiza minofu yanu kuti ipse.

3. Pita nayo kumchenga

Ngati muli ndi mwayi wokhala pafupi ndi gombe, wophunzitsa wotsimikizika Armen Ghazarians amalimbikitsa kuyenda pagombe ngati njira yolimbikitsira ntchafu zanu. "Kulimbikira kwina koyenda pamchenga kudzakuthandizani kulimbitsa ndi kulimbitsa minofu yanu ya ntchafu," akufotokoza.

Kuti muzolowere kuchita masewera olimbitsa thupi pamchenga, yambani kuyenda mumchenga kwa mphindi 20 tsiku lililonse. Thupi lanu likazolowera kuchita masewera olimbitsa thupi mumchenga, mutha kuwonjezera nthawi kuntchito zanu za tsiku ndi tsiku.

4. Chitani masewera olimbitsa thupi ngati kale

Si chinsinsi kuti ovina ali ndi miyendo yamphamvu komanso yamphamvu. "Kuvina kumaphatikizira gawo la Cardio lomwe limapangitsa kuti miyendo yanu iwoneke modabwitsa," akutero wophunzitsa ovomerezeka a Lyuda Bouzinova.

Izi zolimbitsa thupi pa YouTube ndimayendedwe a Pilates ndizabwino pakukulitsa ndikuwongolera minofu yanu ya ntchafu. Bouzinova akuti ndondomekoyi idapangidwa kuti itsimikizire ntchafu ndikupanga mizere yayitali, yolimba pogwiritsa ntchito minofu yonse yofunikira ya ntchafu mwanjira inayake.

5. Nyamula masewera

Kusintha kwachangu komwe kumafunikira pamasewera ambiri kumathandizira kupanga miyendo yanu mbali zonse, malinga ndi a Ghazarians. Ganizirani masewera omwe amafunikira kuti mugwiritse ntchito minofu yanu ya ntchafu, monga:

• kusambira
• gofu
• mpira
• kuthamanga
• volleyball
• kupalasa njinga
• kuvina

6. Onjezani maphunziro okaniza

Kuchita nawo zochitika zathupi lathunthu, zolimbitsa minofu osachepera masiku awiri pa sabata, ndikulimbitsa ntchafu zanu. Phatikizani masewera olimbitsa thupi otsika monga mapapu, mipando yazitali, zokweza zamkati / zakunja, ndi masitepe olimbitsa thupi.

Chinsinsi cholimbitsa miyendo popanda kudumphadumpha ndikuti ma reps akhale okwera (osachepera 15 obwereza pagawo). Chitani zochitika zitatu zolimbitsa thupi ndikupumula pang'ono pakati pa kuyenda kulikonse.

Muthanso kuwonjezera kusuntha kwa thupi lanu kumapeto kwa thupi lanu lam'munsi kuti musunthe kwambiri mwa awiri m'modzi kuti mukhale olimba. Mwachitsanzo, gwirani ma dumbbells ena ndikupanga mapapu ndi bicep curl, kapena squats okhala ndi makina osindikizira amapewa.

7. Chitani squats onenepa

Magulu olimba thupi, omwe amadzikweza pogwiritsa ntchito thupi lanu monga kukana, kuwotcha mafuta, kulimbitsa minofu yanu yamiyendo, ndikuthira ntchafu zanu. Komanso, mutha kuzichita kulikonse, nthawi iliyonse.

A Ghazarians amalimbikitsa kuti ayambe ndi ma squat 25 olemera, kawiri patsiku (50 yathunthu). Mutha kukhala pansi uku mukuwonera TV kunyumba kapena mukakwera masitepe apantchito. Ngati mwakonzeka zovuta zambiri, yesani zovuta zamasiku 30 zolemera za squat.

8. Gwiritsani ntchito ntchafu zanu zamkati

Bouzinova akuti ntchafu zamkati ndizovuta kuti ziwonekere, ndipo machitidwe omwe amawalankhula amakhala ovuta pang'ono. Chifukwa chake, anthu ambiri sawalumpha onse palimodzi. Koma ngati mukumva zosangalatsa kuchita masewera olimbitsa thupi, chitani izi mosangalala kwanu.

Kusuntha kwakukulu ndi "kuyenda kwa platypus" komwe mutha kuwona pa Workout YouTube Workout iyi. Zimagwira ntchafu zanu zamkati ndi zakunja komanso ma glute kuti muwone bwino.

9. Yesani kugwira ntchito moyenera

Mutha kugwira ntchito moyenera kunyumba kapena kumalo ochitira masewera olimbitsa thupi. Bouzinova akufotokoza kuti: "Ntchito yolimbitsa thupi imalimbitsa minofu yonse yaying'ono yamiyendo ndi ntchafu zanu, imalimbitsa mwachangu, ndikupanga miyendo yokongola, yowonda."

Akuti kusunthika koyesera ndikumakweza mwendo umodzi pa mpira wa Bosu kapena kuchita masewera olimbitsa thupi pagombe lamchenga kuti mumayese bwino.

10. HITANI mtima

Kuchita masewera olimbitsa thupi kumatentha mafuta komanso kumalimbitsa mtima wanu. Zimathandizanso kuchepetsa mafuta m'thupi. Kuphatikizira maphunziro apamwamba kwambiri (HIIT) komanso Cardio okhazikika mu dongosolo lanu lochita masewera olimbitsa thupi kudzakuthandizani kuti muchepetse thupi lanu lonse ndikuwongolera ntchafu zanu.

Kuti mukhale ndi masewera olimbitsa thupi komanso kutentha kwa kalori, lingalirani kuwonjezera gawo limodzi lokhalitsa ndi kagayidwe kabwino ka thupi lanu. Zomwe achikulire amapeza osachepera mphindi 150 zochita zolimbitsa thupi, kapena mphindi 75 zolimbitsa thupi zolimbitsa thupi, sabata iliyonse.

Phatikizani zonse zolimbitsa thupi komanso zolimbitsa thupi kuti muthe kulimbitsa thupi.

Chidziwitso chokhudza kuchepa thupi

Ndikofunika kuzindikira kuti kukulitsa thanzi lanu sikutanthauza kuti muchepetse thupi. Koma, ngati kuwonda komanso kusintha thupi lanu ndicholinga, muyenera kuwotcha zopatsa mphamvu kuposa zomwe mumadya.

Zambiri mwazomwe tatchulazi zidzawotcha mafuta ndikulimbitsa minofu yanu nthawi imodzi. Kumbukirani, kuonda ndi wodekha ndiyo njira yabwino kwambiri yochepetsera kuchepa pakapita nthawi.

(CDC) imalimbikitsa kutaya pafupifupi mapaundi imodzi kapena awiri pa sabata. Anthu omwe amachita izi amatha kupeputsa.

Ndikofunikanso kupewa kudya mopitilira muyeso komwe kumadula gulu limodzi la chakudya, monga ma carbs, kapena otsika kwambiri, anatero Bouzinova.

Ndipo, maubwino ochepetsa thupi amapitilira kukongoletsa. Malinga ndi kafukufuku wa 2018, kutaya mainchesi mu ntchafu, m'chiuno, ndi matako kumatha kutsitsa zina zomwe zingayambitse matenda amtima.

Nawa maupangiri ochepa othandizira sayansi kuti muchepetse kunenepa m'njira yoyenera:

• Imwani madzi ambiri, makamaka musanadye.
• Idyani mazira pa kadzutsa m'malo mwa tirigu.
• Werengani zolemba za chakudya kuti muchepetse shuga wowonjezera.

Mukuyang'ana zambiri? Nkhaniyi ili ndi maupangiri ambiri othandiza momwe mungachepetsere kunenepa.

Mfundo yofunika

Pofuna kulimbitsa ndi kuwonetsa ntchafu, muyenera kuchita zolimbitsa thupi zomwe zimakhudza miyendo. Ngati kuchepa thupi ndicholinga, kusintha kwa zakudya kuphatikiza mphamvu komanso kuchita masewera olimbitsa thupi kumakuthandizani kuti muchepetse mafuta, mukhale ndi minofu, komanso kuti mukhale ndi thanzi labwino.