Momwe Mungasambire Kuti muchepetse Kunenepa ndi Kukhalitsa

Zamkati

• Malangizo 10 osambira kuti muchepetse kunenepa
• 1. Sambirani m'mawa musanadye
• 2. Sambirani mwamphamvu komanso mofulumira
• 3. Tengani kalasi yosambira
• 4. Sinthani ndondomeko yanu yosambira
• 5. Sambirani masiku anayi kapena asanu pa sabata
• 6. Yambani pang'onopang'ono
• 7. Kusambira kosiyanasiyana ndi ma aerobics amadzi
• 8. Sambani ndi choyandama kapena phukusi lamadzi
• 9. Gwiritsani ntchito zolemera madzi
• 10. Sinthani zakudya zanu
• Kusambira zikwapu kukuthandizani kuti muchepetse kunenepa
• Nthano yodziwika yokhudza kusambira
• Mfundo yofunika

Anthu ena akaganiza zochepetsa thupi, chinthu choyamba chomwe amachita ndikupeza - kapena kukonzanso - ziwalo zawo zolimbitsa thupi. Koma simuyenera kuchita masewera olimbitsa thupi kuti musinthe thupi lanu.

M'malo mwake, mutha kukhala ndi zotsatira zabwino ndi zinthu zomwe mumakonda, monga kusambira.

Kusambira si njira yokhayo yodziziziritsira tsiku lotentha, ndiyonso njira imodzi yochepetsera thupi, malinga ndi a Franklin Antoian, omwe amaphunzitsa payekha komanso woyambitsa webusayiti yophunzitsa anthu payokha, iBodyFit.com.

"Mungathe kuchepetsa kusambira kofanana ndi momwe mungathere mutathamanga, koma mutha kutero osakhudzidwa, zomwe ndi zabwino kwa anthu omwe avulala kapena mafupa opweteka," akutero.

Chifukwa chake, mungasambire bwanji kuti muchepetse kunenepa? Pemphani malangizo ndi zidule zingapo.

Malangizo 10 osambira kuti muchepetse kunenepa

Kaya mukusambira kuti muchepetse mafuta am'mimba, onjezani kutulutsa kwaminyewa, kapena mungosintha kulimbitsa thupi kwanu, nazi momwe mungapezere zotsatira zabwino.

1. Sambirani m'mawa musanadye

Kusambira m'mawa sikungatheke kwa aliyense, koma ndibwino kuyesa ngati mungathe kupeza dziwe musanagwire ntchito.

"Kudzuka m'mawa ndikupita kukasambira kwanu kumasiya thupi lanu lili lofulumira kukonzekera kugwiritsa ntchito malo osungira mafuta ngati mphamvu," akufotokoza Nick Rizzo, wophunzitsa komanso wolimbitsa thupi ku RunRepeat.com, malo owunikira nsapato zothamanga. "Kusambira si mtundu wabwino chabe wa cardio, koma ndikulimbitsa thupi kwathunthu, chifukwa chake mutha kuyembekezera zotsatira zabwino."

2. Sambirani mwamphamvu komanso mofulumira

Kusambira kumawotcha mafuta ambiri mukangoyamba kumene. Koma luso lanu losambira likamakulirakulira ndikukhala olimbikira ntchito, kugunda kwamtima kwanu sikukulirakulira, achenjeza Paul Johnson, woyambitsa CompleteTri.com, tsamba lawebusayiti lomwe limapereka chitsogozo, maupangiri, ndi kuwunika kwa zida za osambira, ma triatletes, ndi okonda kulimbitsa thupi .

Yankho, malinga ndi a Johnson, ndikusambira molimba komanso mwachangu kuti mtima wanu ukwere.

Valani cholimbitsa thupi chopanda madzi kuti muwone kuchuluka kwa mtima wanu mukasambira. Chiwopsezo cha mtima wanu panthawi yolimbitsa thupi kwambiri chiyenera kukhala pafupifupi 50 mpaka 70% yamlingo wanu wokwera kwambiri.

Mutha kuwerengetsa kuchuluka kwa mtima wanu pochotsa zaka zanu kuchokera pa 220.

3. Tengani kalasi yosambira

Kuphunzira njira zoyenera za sitiroko kungakuthandizeni kusambira pang'onopang'ono. Lumikizanani ndi malo ammudzi kapena YMCA kuti mumve zambiri zamaphunziro osambira, kapena kulembetsa kalasi kudzera ku American Red Cross.

4. Sinthani ndondomeko yanu yosambira

Mukasambira liwiro limodzi ndikugwiritsa ntchito njira imodzimodzi mobwerezabwereza, thupi lanu limatha kugwa pamapiri.

Kutuluka kunja kwa malo anu otonthoza ndikusintha machitidwe anu ndi njira yabwino kwambiri yogwiritsira ntchito magulu osiyanasiyana amisempha, kukuthandizani kukulitsa zotsatira zanu.

5. Sambirani masiku anayi kapena asanu pa sabata

Kuti muchepetse kunenepa, mukamachita masewera olimbitsa thupi, zimakhala bwino. Izi zimagwira ntchito ngati mukuthamanga, kuyenda, kugwiritsa ntchito zida zama cardio, kapena kusambira.

Nthawi zambiri kusambira kuti muchepetse kunenepa ndimofanana ndi zochitika zina zamtima, chifukwa chake khalani ndi masiku anayi kapena asanu pasabata kuti mupeze zotsatira zabwino, malinga ndi a Jamie Hickey, mphunzitsi wodziwika bwino komanso wopatsa thanzi ndi Truism Fitness.

6. Yambani pang'onopang'ono

Yambani ndi kusambira kwa mphindi 15 mpaka 20 tsiku lililonse, kenako pang'onopang'ono kusambira mpaka mphindi 30 kusambira masiku asanu pasabata, monga momwe thupi lanu limalola. Mukayamba chizolowezi chatsopano chosambira mwamphamvu kwambiri, kupweteka kwa minofu ndikutopa kungakupangitseni kusiya.

7. Kusambira kosiyanasiyana ndi ma aerobics amadzi

Simuyenera kusambira tsiku lililonse kuti muwone zotsatira. Tengani kalasi yamadzi othamangitsa masiku anu opumira. Izi ndizabwino zolimbitsa thupi kuti musunthire masiku obwezeretsa.

8. Sambani ndi choyandama kapena phukusi lamadzi

Ngati simukusambira mwamphamvu, sambani m'mbali mwa dziwe pogwiritsa ntchito thukuta lamadziwe, bolodi, kapena chovala chamoyo. Izi zimakupangitsani kuyandama pomwe mukugwiritsa ntchito mikono ndi miyendo yanu kuyenda m'madzi.

9. Gwiritsani ntchito zolemera madzi

Ngati mukusambira kuti muchepetse kunenepa komanso kumveka bwino, pangani ma bicep curls okhala ndi ma dumbbells amadzi pakati pamiyendo. Madzi amapangitsa kulimbikira, komwe kumathandizira kulimbitsa mphamvu komanso kupirira.

10. Sinthani zakudya zanu

Ndi pulogalamu iliyonse yolemetsa, muyenera kuwotcha mafuta ochulukirapo kuposa momwe mumalowerera, kusambira momwemonso.

"Ngati cholinga chanu ndikutaya mapaundi ochepa, mukufunikabe kusintha pazakudya zanu," akutero Keith McNiven, woyambitsa kampani yophunzitsira ya Right Path Fitness.

“Ndipo samalani. Kusambira kumatenga mphamvu zambiri, choncho muyenera kuthira mafuta ndi chakudya. Komanso, madzi ozizirawo amatha kuyambitsa chidwi chanu chambiri mukamaliza gawolo. ”

Ngati mukumva njala, McNiven akulangiza kuwonjezera masamba ambiri m'mbale yanu, kutenga protein yogwedezeka, ndikukhala kutali ndi zokhwasula-khwasula.

Kusambira zikwapu kukuthandizani kuti muchepetse kunenepa

Kumbukirani kuti zikwapu zosiyanasiyana zosambira zimatha kuyambitsa kalori wamkulu, kutengera minofu yomwe ikugwiritsidwa ntchito. Chifukwa chake yesani machitidwe osiyanasiyana kuti musunge minofu yanu ndi thupi lanu.

Sambirani ufulu tsiku lina, ndipo tsiku lotsatira pangani sitiroko ya gulugufe. "Sitiroko ya gulugufe ndi yovuta kwambiri, imagwira ntchito thupi lonse ndipo ipsa kwambiri," akutero Hickey. "Chovala pachifuwa chimabwera chachiwiri, ndipo chotsatira chimakhala chachitatu."

Kuphatikiza kulimba kwa kulimbitsa thupi kwanu kumakhalanso ndi zotsatira zabwino, Rizzo akuti. Amalimbikitsa maphunziro apakatikati a sprint, omwe amakhala ndi sprints kwa masekondi 30, kenako mphindi zinayi zopuma.

Izi zitha kukhala zopumula, kapena mutha kupitiliza kusambira mwamphamvu 1 pa 10, ndikubwereza kanayi mpaka kasanu ndi katatu, akutero. "Sizikumveka ngati zambiri koma kumbukirani, mumapita 100% pamasekondi 30 onsewo. Zikufuna kunena zochepa, koma zothandiza. Mutha kusinthasintha masitayilo osambira kapena zikwapu, kapena kupitiliza kuwongoka. ”

Nthano yodziwika yokhudza kusambira

Ana ambiri amaphunzitsidwa kusambira mpaka mphindi 30 mpaka 60 atadya. Amaganiziridwa kuti magazi ena amatha kupita m'mimba atadya kuti athandize chimbudzi, kenako, amapatutsa magazi m'manja ndi m'miyendo.

Ena amakhulupirira kuti magazi akasiya ziwalo angapangitse mikono ndi miyendo kutopa mosavuta, zomwe zimawonjezera ngozi yakumira.

Koma ngakhale chikhulupiriro chofala, sizikuwoneka kuti pali maziko aliwonse asayansi pazovomerezazi.

Anthu ena amatha kukhala ndi kukokana m'mimba atasambira m'mimba wathunthu, koma izi sizowopsa kapena zowopsa.

Mfundo yofunika

Ngati simumakonda masewera olimbitsa thupi kapena simutha kuchita nawo zochitika zina chifukwa cha kupweteka kwa mafupa, kusambira ndi njira yabwino yopangira mawonekedwe.

Ndiko kulimbitsa thupi kwakukulu kuti muchepetse kunenepa, kuwonjezera kamvekedwe ka minofu, ndikulimbitsa mtima wanu.