Njira Zolimbitsa Thupi ndi Jump Rope Zitha Kukuthandizani Kuchepetsa Kunenepa

Zamkati

• Chidule
• Momwe mungakwaniritsire kuchepa thupi
• Pitani pazotsatira zakuchepetsa
• Zina zofunikira
• Kudumpha kulimbitsa thupi chingwe kuti muchepetse kunenepa
• Momwe mungadumphire chingwe
• Maubwino ena azaumoyo olumpha chingwe
• Chingwe cholumpha chimakulitsa thanzi la mtima wanu
• Chingwe chodumpha chimatha kutsitsa mafuta am'mimba
• Chingwe cholumpha chitha kukulitsa kulimba

Chidule

Chingwe chodumpha ndi mtundu wa masewera olimbitsa thupi omwe othamanga kwambiri padziko lonse lapansi - kuyambira ankhonya mpaka ochita masewera ampira - amalumbirira. Chingwe chodumpha chimathandiza:

• yankhulani ana anu
• kumitsani maziko anu
• sinthani mapapu anu
• pangani mphamvu.

Chingwe cholumpha ndicholimbitsa thupi chathunthu, motero chimayatsa ma calories ambiri munthawi yochepa. Kwa munthu wamkulu, kulumpha chingwe kumatha kuwotcha zopitilira 10 pamphindi.

Koma kulumpha chingwe kokha sikungakhale kokwanira kukuthandizani kuti muchepetse kunenepa. Chingwe chodumpha chimatha kukhala gawo la zakudya komanso masewera olimbitsa thupi omwe amakonzanso kagayidwe kanu ndikuthandizani kugwetsa mapaundi mwachangu.

Komabe, pali zinthu zina zochepa zomwe muyenera kudziwa musanayese. Pitirizani kuwerenga kuti mudziwe zambiri zokhudza kudumpha chingwe kuti muchepetse kunenepa.

Momwe mungakwaniritsire kuchepa thupi

Chinsinsi chodumphira chingwe kuti muchepetse thupi chimayamba ndikumvetsetsa momwe ungachepetsere kunenepa.

Lamulo loyamba la kuchepa kwa thupi ndikupanga vuto la kalori. Kuperewera kwa "kalori" kumatanthauzidwa kuti kumagwiritsa ntchito ma calorie ambiri kuposa omwe mumadya tsiku lonse. Mungathe kuchita izi mwa kukumbukira zomwe mumadya komanso poyatsa zopatsa mphamvu mukamachita masewera olimbitsa thupi.

Kuti muchepetse mafuta mapaundi sabata imodzi, muyenera kupanga kalori wocheperako wa zopatsa mphamvu 500 mpaka 1,000 patsiku. Izi zimakhala pafupifupi ma calories 3,500 pa sabata.

Chiwerengero cha ma calories omwe mumataya chifukwa cholumpha chingwe chimadalira momwe mumalemera mukayamba. "Kalori" ndimayeso chabe a mphamvu. Kulemera kwake ndi muyeso wa mphamvu yokoka. Mukalemera kwambiri, pamafunika mphamvu zambiri kuti muthane ndi mphamvu yokoka kuti musunthire thupi lanu. Ichi ndichifukwa chake anthu omwe amalemera kwambiri amawotcha mafuta ambiri akamagwira ntchito.

Pitani pazotsatira zakuchepetsa

Zotsatira zolumpha chingwe zimasiyana kutengera:

• zakudya
• zolinga zowonda
• mulingo wazantchito
• gawo lodzipereka pantchito yolimbitsa thupi

Muyeneranso kulingalira zinthu zina, monga msinkhu wanu ndi kagayidwe kake ka kagayidwe, kamene kangakhudze momwe mungawonere zotsatira mwachangu.

Mwachitsanzo, tigwiritsa ntchito mkazi wa mapaundi 150. Mwakudya mosamala, atha kupanga kuchepa kwa kalori kwa ma calories 3,500 - kilogalamu imodzi yolemetsa - sabata. Ngati atawonjezera kulimbitsa chingwe cha mphindi 20 pamachitidwe ake, masiku 5 pa sabata, ataya ma calories owonjezera 200 patsiku. Amenewo ndi ma calories owonjezera 1,000 omwe amawotchedwa sabata, zomwe zimamupangitsa kuti achepetseko theka la mapaundi pa sabata.

Madokotala samalimbikitsa kuti muchepetse mapaundi opitilira awiri pa sabata, chifukwa zimatha kukhudza minofu yanu.

Pa mulingo wa mapaundi 1.5 olemera sabata, amataya mapaundi 6 pamwezi. Ngati amamatira kuzolowera, ataya mapaundi a 12 m'miyezi iwiri. Pamene kulemera kwake kumachepa, amayenera kulumpha chingwe kwa nthawi yayitali, kapena kumulepheretsa kudya kalori mopitilira, kuti apitilize kuwona zotsatira zomwezo.

Zitha kutenga miyezi inayi kuti awone zotsatira zabwino, ngati 20-mapaundi owonda. Kuchepetsa thupi kwa mapaundi 20 kungakhale gawo lalikulu la kukula kwake, zomwe zingapangitse zotsatirazi kukhala zovuta kuzikwaniritsa. Chingwe chodumpha pa mapaundi 155 chidzawotcha ma calories ochepa kwambiri kuposa chingwe chodumpha pa mapaundi 125.

Zina zofunikira

Palinso zinthu zina zofunika kuziganizira mukadumpha chingwe kuti muchepetse kunenepa. Mwachitsanzo, kuchita zolimbitsa thupi zomwezo mobwerezabwereza kumabweretsa zotsatira zochepa.

Kuchita masewera olimbitsa thupi kudzera pa masewera olimbitsa thupi, monga masewera olimbitsa thupi, kuthamanga, kapena masewera olimbitsa thupi kumalimbikitsa ma calories omwe mumawotcha ndikukulepheretsani kugunda "malo ochepera kunenepa" komwe zochita zanu zimasiya kugwira ntchito.

Musanayambe dongosolo lililonse loletsa ma kalori, ndibwino kuyankhula ndi dokotala za zolinga zanu komanso mbiri yaumoyo wanu. Zakudya monga Keto kapena paleo zikuyamba kutchuka, koma zinthu monga cholesterol komanso matenda amtima atha kutanthauza kuti sizabwino kwa inu.

Malo abwino oyambira ndikuwunika zomwe mukufikira koyamba mu nkhokwe yanu ndi furiji. Mapuloteni okhala ndi michere yambiri, amatha kuchepetsa njala, pomwe kudula shuga ndi zopatsa thanzi kumameta ma calorie ambiri pazomwe mumadya tsiku ndi tsiku.

Kudumpha kulimbitsa thupi chingwe kuti muchepetse kunenepa

Cholakwika chimodzi chodumpha chingwe kuti muchepetse kunenepa ndikuti mumalumphira chingwe, kokha, kwa nthawi yolimba. Chinsinsi chodumphira chingwe ngati masewera olimbitsa thupi chimakhala ndi kuthekera kophunzitsira mwamphamvu kwambiri (HIIT). Izi zikutanthauza kuti mumachita masewera olimbitsa thupi mwachangu, kenako ndikumapuma. Nayi chitsanzo cholumpha chingwe. Mufunika wotchi yoyimitsa kapena kugwiritsa ntchito pulogalamu yokhala ndi nthawi.

• Khazikitsani 1: Lumpha chingwe kwa masekondi 30 molunjika. Izi zitha kukhala zovuta kuposa momwe zimamvekera. Pumulani kwa masekondi 60, kenako chitani masekondi ena 30. Bwerezani nthawi 9.
• Khazikitsani 2: Dulani chingwe kwa masekondi 30 molunjika kwinaku mukusinthana mapazi, kuyeserera kusuntha kwanu ndikubwezeretsa maziko anu. Pumulani kwa masekondi 90 pakati pa kubwereza. Chitani izi kanayi.
• Khazikitsani 3: Malizitsani ndi kuphatikiza kwa chingwe cholumpha. Chitani chingwe chamasekondi 30, mupumule masekondi 12 okha musanachite masekondi 30 akudumpha. Pumulani kwa masekondi 12, ndikuwonjezerani masekondi 30 a burpees. Pumulaninso ndikumaliza mwamphamvu ndi masekondi 30 a pushups.

Momwe mungadumphire chingwe

Mukamagwiritsa ntchito chingwe cholumpha ngati zida zolimbitsa thupi, mungafune kuyika chingwe chapaderadera kuchokera m'sitolo yogulitsa zamasewera. Wogulitsa pa sitolo imodziyi akhoza kukuyendetsani njira zabwino kwambiri zogwiritsira ntchito chingwe cholumpha ndipo ngati mungafune nsapato zapadera.

Ngati simunagwiritsepo ntchito chingwe cholumpha, kapena ngati kwakhala kwakanthawi, nazi zotsitsimutsa pazoyambira:

Yambani kuyimirira mowongoka ndi kutalika ndi mapazi anu mulifupi-phewa ndikutambasula chingwe kumbuyo kwa mapazi anu.

Gwiritsani ntchito manja anu kusunthira chingwe patsogolo limodzi. Pamene mukugwedeza chingwe chamtsogolo, mukusunthanso manja anu m'mwamba pang'ono kuti chingwecho chigwere pakati pa akakolo ndi bondo lanu. Mutha kuyeserera mayendedwe kangapo ndikuwona komwe chingwecho chagwera musanayese kulumpha.

Nthawi chingwe chanu chizisunthika kuti muthe kukweza mawondo anu pamodzi ndikudumpha chingwe chikabwera pamutu panu. Mukachita izi bwinobwino, pitirizani! Onani kangati momwe mungadutse chingwe pansi pa mapazi anu osayima. Kusunthaku kumatha kuchitapo kanthu, koma pamapeto pake kudzachitika mwachilengedwe.

Maubwino ena azaumoyo olumpha chingwe

Kuchepetsa thupi sichinthu chokhacho chomwe chingakhale ndi thanzi labwino polumpha chingwe.

Chingwe cholumpha chimakulitsa thanzi la mtima wanu

Mukamagwiritsa ntchito chingwe cholumpha ngati chizolowezi chochita masewera olimbitsa thupi, mudzakweza kugunda kwa mtima wanu kuposa momwe mumachitira kale. Ntchito zolimbitsa thupi zasonyezedwa kuti zilimbikitse mtima wanu ndikuchepetsa chiopsezo chanu cha sitiroko ndi matenda amtima.

Chingwe chodumpha chimatha kutsitsa mafuta am'mimba

Palibe kulimbitsa thupi komwe kumagwira payokha - osadya chilichonse - kuti athetse mafuta am'mimba. Koma masewera olimbitsa thupi a HIIT ngati kulumpha chingwe mwachangu zotsatira zakutaya mafuta, makamaka mozungulira abs yanu ndi thunthu lanu. Pogwiritsa ntchito zolimba panthawi yolimbitsa thupi, mutha kuloza malowa ndikuyamba kujambula.

Chingwe cholumpha chitha kukulitsa kulimba

Zimatengera kulumikizana ndi kulimbitsa thupi kuti muchotse kulimbitsa thupi kwathunthu. Koma kuchita zinthu mosasinthasintha kumakuthandizani kuti muzichita bwino komanso kukupatsani mphamvu kuti mukhale ndi moyo wabwino tsiku ndi tsiku, nanunso. Osewera achichepere achichepere adawonetsa kuti kulumpha chingwe ngati masewera olimbitsa thupi kumathandizira kulumikizana komanso kuchita bwino pamunda.