Zochita Zabwino Kwambiri Zochepetsa Kunenepa

Zamkati

• 1. Kumanga thupi
• 2. Maphunziro a HIIT
• 3. Maphunziro a crossfit
• 4. Maphunziro a Zovina
• 5. Muay Thai
• 6. Kupota
• 7. Kusambira
• 8. Madzi othamangitsa
• 9. Mpikisano
• 10. Mpope wa thupi
• Momwe mungayambire kuyeserera zolimbitsa thupi
• Kodi mungachite chiyani kuti muchepetse thupi msanga?
• Zolimbitsa thupi kuti muchepetse kunyumba

Zochita zabwino kwambiri kuti muchepetse thupi ndizomwe zimawotcha ma calories ambiri munthawi yochepa, monga zimachitikira kuthamanga kapena kusambira. Koma kuti muchepetse kunenepa moyenera ndikusungabe zotsatira zake ndikofunikiranso kuphatikiza izi ndi zolimbitsa thupi zomwe ziyenera kuchitidwa kumalo ochitira masewera olimbitsa thupi, moyang'aniridwa ndi wophunzitsa.

Zochita za aerobic, monga kuyenda mwachangu komanso kuthamanga, kumawonjezera kugunda kwa mtima ndikuwotcha mafuta owonjezera pamene kuchita zolimbitsa thupi monga kuphunzitsira kunenepa, kukondera minofu ya hypertrophy, komwe kumawonjezera kukula kwa minofu, komwe kumawonjezera mphamvu ya munthu kuwotcha zopatsa mphamvu ngakhale atapuma.

Komabe, masewera olimbitsa thupi omwe amawawona ngati abwino kwambiri ochepetsa thupi ndi aerobic, omwe ndi awa:

1. Kumanga thupi

Kuphunzitsa kulemera ndi imodzi mwazinthu zazikulu kwa iwo omwe akufuna kuonda, chifukwa kuchokera pamachitidwe awo anthawi zonse, ndizotheka kuwonjezera kuchuluka kwa minofu, komanso kukana, mphamvu ndi kusinthasintha. Kuchuluka kwa minofu, kumawonjezera mphamvu ya munthu kugwiritsa ntchito zopatsa mphamvu popumula, motero kupatsa mphamvu yochepetsa thupi. Komabe, kuti izi zichitike, ndikofunikira kuti maphunziro azichitika pafupipafupi komanso kuti munthu azitsatira chakudya choyenera komanso chopatsa thanzi.

Kuchuluka kwa ma calories atayika: kuchuluka kwa zopatsa mphamvu zopsereza polimbitsa thupi kumatha kusiyanasiyana pakati pa 300 ndi 500 calories pa ola limodzi, koma phindu lake limadalira pazinthu zingapo, makamaka kulimba, mtundu wamaphunziro omwe adachitidwa komanso zomwe zimakhudzana ndi munthuyo, monga kulimbitsa thupi, kulemera, thupi kapangidwe ndi chibadwa. Koma mtengowu ukhoza kukhala wapamwamba kwambiri, chifukwa, monga kupindula kwa minofu, ma calories amapitirizabe kuwotchedwa mpaka maola 48 pambuyo pochita masewera olimbitsa thupi, kuphatikiza kupumula, bola munthuyo aziphunzitsa modekha mpaka mwamphamvu, pitilizani kuchita zolimbitsa thupi ndi kudya wathanzi.

Dziwani zaubwino wakumanga thupi.

2. Maphunziro a HIIT

Maphunziro a HIIT, kapena Mkulu mwamphamvu Interval Training, imagwirizana ndi magulu amachitidwe omwe akuyenera kuchitidwa mwamphamvu kwambiri kuti athandize kagayidwe kake ndikulimbikitsa kuwotcha mafuta ochuluka kwambiri. Zochitazo zimachitidwa mwamphamvu kwambiri kuti zikweze kugunda kwa mtima kwambiri motero ndizoyenera kwa iwo omwe amachita masewera olimbitsa thupi, ngakhale pali maphunziro a HIIT kwa oyamba kumene, koma omwe amakhala ndi zochitika zingapo zosavuta.

Kuchuluka kwa ma calories atayika: Ntchitoyi imatha kutentha mpaka ma calories 400 pa ola limodzi. Komabe, kuti kuchuluka kwa ma calories kufikire ndipo thupi limapitilizabe kuwotcha mafuta, ngakhale kutha kwa masewera olimbitsa thupi, ndikofunikira kuti ichitike motsogozedwa ndi katswiri wazophunzitsa zolimbitsa thupi, chifukwa ndizotheka kukwaniritsa ndikusunga kukula kwakukulu panthawi yonseyi.

3. Maphunziro a crossfit

Maphunziro a Crossfit amakhalanso olimba kwambiri ndipo amafunikira mphamvu yayikulu yamthupi, popeza maphunzirowa amachitika mozungulira mwamphamvu komanso osapumira pang'ono pakati pa masewera olimbitsa thupi, komanso kusunthika kwa malo, chifukwa, amakhala oyenera kwambiri kwa anthu omwe azolowera kupita kumalo ochitira masewera olimbitsa thupi. Mumaphunziro amtunduwu zolemera zosiyanasiyana, zingwe, matayala amagwiritsidwa ntchito ndipo nthawi zambiri zolimbitsa thupi zimachitidwa, kunja kwa malo ochitira masewera olimbitsa thupi kapena panja.

Kuchuluka kwa ma calories atayika: maphunziro amtunduwu amalimbikitsa kuwotcha mpaka ma calories 700 pa ola limodzi. Kupititsa patsogolo kuwotcha kwa ma calories, kuchepa thupi ndi kunenepa kwa minofu, ndikofunikira kuti machitidwe a crossfit azitsogoleredwa ndi akatswiri, makamaka ngati munthuyo ndi amene akuyamba masewerawa, amakhala pansi kapena ngati ali ndi malire olumikizana. Onani zochitika za crossfit kwa oyamba kumene

4. Maphunziro a Zovina

Makalasi ovina ndi njira yothandiza kuti mukhale ndi thanzi labwino, kulimbitsa ndi kutulutsa minofu, kuwonjezera kusinthasintha komanso kusangalala, komanso kukhala njira yabwino yotentheza mafuta ndikuchepetsa thupi.

Kuchuluka kwa ma calories atayika: zopatsa mphamvu zotenthedwa zimasiyana malinga ndi mavalidwe ndi nthawi yomwe amachitiramo. Mwachitsanzo, forró, ndizotheka kutaya pafupifupi ma calories 400 pa ola limodzi, pomwe ku zumba ndikotheka kukhala ndi ndalama zokwana ma calories 600 pa ola limodzi lochita masewera olimbitsa thupi. Komabe, kuti athe kuwotcha kuchuluka kwa ma calories, ndikofunikira kuti ntchitoyi ichitike mwamphamvu.

5. Muay Thai

Muay Thai ndimachita zolimbitsa thupi kwambiri, chifukwa imagwiritsa ntchito minofu yambiri ndipo imafuna kukonzekera. Maphunziro a Muay Thai ndiolimba kwambiri ndipo amalimbikitsa kupititsa patsogolo mphamvu yamatenda amthupi komanso kulimbitsa thupi, kulimbitsa komanso kupirira kwamphamvu, kuwonjezera pakudzidalira.

Kuchuluka kwa ma calories atayika: Kawirikawiri kalori yogwiritsira ntchito akatswiri a Muay Thai ali pafupifupi ma calories 700 pa ntchito iliyonse. Kuchuluka kwa ma calories omwe adatayika chifukwa cha maphunziro a Muay Thai amasiyana malinga ndi kuchuluka kwa maphunziro ndi kukonzekera kwa munthu, kufikira ma 1500 calories omwe adatayika pa maphunziro ena pomwe munthuyo amaphunzitsa mwakhama komanso ali ndi kukonzekera kwakuthupi.

6. Kupota

Makalasi opota amachitika mosiyanasiyana, koma nthawi zonse panjinga. Maphunzirowa, kuphatikiza pakulimbikitsa kuwonongera ndalama zambiri ndikulimbikitsa kuchepa kwa thupi, amalimbikitsanso kulimbitsa minofu, kuwotcha mafuta m'miyendo ndikuwongolera kukana kwamtima.

Kuchuluka kwa ma calories atayika: mu ntchitoyi ndizotheka kuwotcha pafupifupi ma calories 600 mpaka 800 pa ola limodzi .. Kuti muwonjezere ndalama zomwe zimagwiritsidwa ntchito popanga makalasi, ndikofunikira kuti munthuyo azichita kalasi molingana ndi zomwe wophunzitsayo wapempha.

7. Kusambira

Kusambira ndikuchita masewera olimbitsa thupi, chifukwa kuwonjezera pakupititsa patsogolo kulimbitsa thupi, imathanso kulimbitsa minofu ndikulimbikitsa kuwotcha mafuta. Ngakhale zikwapu sizolimba kwambiri kuti mufike kutsidya lina la dziwe mwachangu, zimafunikira kuyesetsa kosalekeza, ndikanthawi kochepa. Cholinga ndikuchepetsa thupi, wina sayenera kungofika mbali ina ya dziwe, ndikofunikira kukhalabe wolimba komanso wolimba, ndiye kuti, munthu akhoza kuwoloka dziwe posambira ndikubwerera kumbuyo, mwachitsanzo , ngati mawonekedwe a 'kupumula'.

Kuchuluka kwa ma calories atayika: mchitidwe wochita masewera olimbitsa thupi ungalimbikitse kuwotcha kwa ma calories 400, bola ngati munthuyo asungabe mayimbidwe ndikukhalabe akuyenda.

8. Madzi othamangitsa

Ma aerobics amadzi ndiabwino kuti muchepetse thupi komanso kuti mukhale ndi thanzi labwino. Pamene madzi amatsitsimula chizolowezi chocheperako, koma ngati mukufuna kuonda, choyenera ndikuti mukhale m'kalasi ndi cholinga chomwechi, chifukwa kuchita masewera olimbitsa thupi kuti achikulire akhale athanzi, sikokwanira kutentha wonenepa.

Kuchuluka kwa ma calories atayika: muzochita zamtunduwu ndizotheka kuwotchera makilogalamu 500 pa ola limodzi, koma ngati izi zichitika, ndikofunikira kuti nthawi zonse muziyenda, zokwanira kupitiriza kupuma movutikira.

9. Mpikisano

Masewera othamanga ndiabwino kwambiri popititsa patsogolo ndalama zama caloric ndikuwotcha mafuta, ndipo zitha kuchitika ku masewera olimbitsa thupi komanso panja. Ndikofunikira kuti mpikisanowu uzichitidwa nthawi zonse mofananira, makamaka, mwamphamvu. Mutha kuyamba pang'onopang'ono, pa chopondera kapena panja, koma sabata iliyonse muyenera kuwonjezera kulimba kuti mukwaniritse zolinga zabwino.

Pankhani ya anthu omwe alibe chizolowezi chothamanga kapena omwe akuyamba kuchita masewera olimbitsa thupi, kuthamanga sikungakhale njira yabwino kwambiri yolimbikitsira ndalama zama caloric. Chifukwa chake, mwina ndikulimbikitsidwa kuti muyambe kuchita masewera olimbitsa thupi poyenda mpaka munthuyo atayamba kuthamanga. Onani zolimbitsa thupi kuti muchepetse thupi.

Kuchuluka kwa ma calories atayika: Kugwiritsa ntchito ma caloric othamanga kumatha kusiyanasiyana pakati pa 600 ndi 700 calories pa ola limodzi, koma ndikofunikira kuti munthuyo azitha kuyenda bwino, osapuma kambiri komanso kuti kuyesayesa kochita ntchitoyi kumatha kumulepheretsa munthu kupuma, osakhoza kuti ndiyankhule panthawi yothamanga. Nazi momwe mungayambire kuthamanga kuti muchepetse kunenepa.

10. Mpope wa thupi

Makalapampu amthupi ndi njira yabwino kwambiri yowotchera mafuta chifukwa imagwiritsidwa ntchito ndi zolemera ndi sitepe, imagwira ntchito magulu akulu am'mimba, omwe amalimbikitsa kulimbikitsana kwawo komanso kuwonjezera kukana, kuwonjezera pakukonzanso mphamvu zama mtima, chifukwa zimafunikira kulimbitsa thupi kwambiri.

Kuchuluka kwa ma calories atayika: Mapampu amthupi amalimbikitsa kugwiritsa ntchito caloric ndalama zopitilira 500 pa ola, koma ziyenera kuchitika mothamanga komanso mwamphamvu zomwe wophunzitsayo awonetsa.

Cholinga chake ndi kugawa nthawi yophunzitsira pakati pa masewera olimbitsa thupi ndi masewera olimbitsa thupi, makamaka masiku 5 pa sabata, kuti muchepetse kunenepa mosalekeza. Mukamaphunzira, ndikofunikira kukhalabe ndi mphamvu komanso kutenthetsa thupi, momwemo ndikulimbikitsidwa kubetcherana pazakumwa zopangira zokha. Onani momwe mungakonzekerere powonera kanema wa Nutritionist wathu:

Momwe mungayambire kuyeserera zolimbitsa thupi

Poyambitsa mtundu uliwonse wa masewera olimbitsa thupi, muyenera kuyesedwa akatswiri kuti muwone kulemera kwake, mafuta anu ndi kuthamanga. Kuphatikiza apo, ndikofunikira kunena zolinga zanu, kaya ndikuchepetsa thupi, kuchepa kapena hypertrophy, kuti maphunziro omwe aphunzitsidwe akhale oyenerera cholinga. Mafupipafupi abwino ndi kasanu pamlungu, osachepera mphindi 30 patsiku, mwamphamvu kapena mwamphamvu.

Nthawi zambiri maphunzirowa amayamba ndikachita masewera olimbitsa thupi, monga njinga kapena chopondera kenako wophunzirayo amatha kupita kukalasi kapena kutsatira maphunziro m'chipinda cholemera. Pamene wophunzira ayamba kukana, zolimbitsa thupi kapena kuthamanga kwa phunziroli kuyenera kukhala kovuta kwambiri, kumafunikira kuyesayesa kwakukulu komanso kwabwino kuchokera minofu ndi mtima.

Kodi mungachite chiyani kuti muchepetse thupi msanga?

Kuti muchepetse 1 kg ya mafuta sabata, ndiye kuti, 4 kg ya mafuta oyera pamwezi, muyenera kuchita masewera olimbitsa thupi omwe amawotcha pafupifupi ma calories 600 patsiku, kasanu pa sabata, kuphatikiza pakuphunzitsira thupi tsiku lililonse.

Kuti mukwaniritse kutentha kwa caloric, zolimbitsa thupi ziyenera kuchitidwa kwa ola limodzi ndipo kugunda kwa mtima kuyenera kusungidwa bwino, komwe kuyenera kukhala pafupifupi 80% yamphamvu zake zonse. Kuthekera uku, komabe, kumadalira kulimbitsa thupi kwanu, msinkhu komanso kulimbitsa thupi kwanu. Kuchita pansipa mfundozi sikungakuthandizeni kuti muchepetse thupi koma kumatha kubweretsanso zabwino zina, monga kukhala ndi thanzi labwino.

Kuti muthandizidwe, ndikofunika kugula kachipangizo kakang'ono ka digito kotchedwa pedometer komwe kumawonetsa kuti munthu watenga masitepe angati patsiku. Chidachi chimatha kugulidwa m'masitolo ogulitsa zinthu, m'masitolo kapena pa intaneti. Koma ndikofunikira kutsatira chitsogozo chomwe chimayenera kutenga masitepe 10,000 patsiku, osachepera.

Zolimbitsa thupi kuti muchepetse kunyumba

Ndikothekanso kuchita zolimbitsa thupi zolimbitsa thupi komanso zolimbitsa thupi kunyumba, yomwe ndi njira yabwino kuwotchera mafuta. Ndikotheka kuyenda mwachangu mumsewu tsiku ndi tsiku, kuthamanga kuyambira patali tating'ono ndikuwonjezera mtunda sabata iliyonse. Umu ndi momwe mungachitire masewera olimbitsa thupi kuti muwotche mafuta.