Malangizo Otsimikizika Ochepetsa Kuwonda ndi Malangizo Olimbitsa Thupi

Zamkati

• Limbikitsani kuyesayesa kwanu ndi malangizowo ochepetsa kunenepa komanso malangizo olimbitsira thupi.
• Malangizo Atatu A Zakudya
• Malangizo Awiri Olimbitsa Thupi
• Umu ndi momwe mungasinthire machitidwe anu olimbitsa thupi a cardio ndi machitidwe ophunzitsira mphamvu kuti mupeze zotsatira zabwino.
• Kuphatikiza apo, nayi maupangiri athu omaliza othandizira kwambiri pochepetsa thupi.
• Onaninso za

Limbikitsani kuyesayesa kwanu ndi malangizowo ochepetsa kunenepa komanso malangizo olimbitsira thupi.

Mumamva maupangiri omwewo akale okhudzana ndi kuchepa thupi mobwerezabwereza: "Idyani chakudya chamagulu ndi masewera olimbitsa thupi." Kodi palibenso zina kwa izo? Inde alipo! Timaulula maupangiri azakudya zotsimikizika komanso malangizo olimbitsira thupi kuti muchepetse thupi, kuzisunga ndikukhala athanzi komanso olimbikitsidwa.

Malangizo Atatu A Zakudya

1. Idyani zipatso zisanu ndi zinayi zamasamba ndi masamba tsiku lililonse. Odzaza mavitamini A, C ndi E, mankhwala amadzimadzi, michere, ma carbs ndi fiber, zipatso zimakhala zathanzi, zodzaza, komanso mafuta ochepa. Sangalalani nawo pachakudya, pakhomopo komanso musanachite masewera olimbitsa thupi kuti mukhalebe okhutira, muzimva mphamvu komanso muchepetse thupi, atero katswiri wazakudya ku Seattle a Susan Kleiner, RD., Ph.D.
2. Imwani magalasi osachepera asanu ndi atatu a madzi tsiku lililonse kuti mukhale ndi madzi okwanira, mukhale ndi mphamvu komanso kuti muchepetse kunenepa - makamaka ngati zochita zanu zolimbitsa thupi zikuchitika panja kapena zovuta, atero a Kleiner. "Kuti mumange minofu ndikuwonjezera kagayidwe kake, muyenera kuwotcha mafuta. Ndipo simungathe kumanga minofu ndikuwotcha mafuta ngati mulibe madzi okwanira, "akutero. "Kumwa madzi ambiri kudzakuthandizani kuti mukhale okhutira komanso kuti mukhale ndi mphamvu zolimbitsa thupi."
3. Gwiritsani ntchito njira zophikira mafuta ochepa. Pewani kukazinga ndi kuphika ndi batala ndikugwiritsa ntchito njira zochepetsera ngati kuphika, kuphika, kuphika (chowotcha ndi choyenera pa izi), kapena kusonkhezera-kukazinga.

Malangizo Awiri Olimbitsa Thupi

1. Chitani pafupifupi mphindi 20 za cardio kanayi pa sabata. Kuchita kwakanthawi kochepa kwambiri pantchito zanu zolimbitsa thupi kumakweza kugunda kwa mtima kwa maola awiri kapena anayi, atero a Kevin Lewis, ophunzitsa anthu ovomerezeka komanso omwe ali ndi State of the Art Fitness ku Woodland Hills, Calif. , monga ola limodzi loyenda pang'onopang'ono kapena kupalasa njinga kumatentha pafupifupi ma calories 300 ndi ma calories 380 motsatana. Kapena yesani masewera atsopano (kutsetsereka pamzere, kusewera) kuti muthe kugwira ntchito ndi minofu yomwe simumayang'ana nthawi zambiri.
2. "Kulemera" izo kunja. Miyezi iwiri yokha ya mphindi 30 yophunzitsira mphamvu zolimbitsa thupi sabata ingalimbikitse ndikumanga minofu yomwe mukugwira ndikuwonjezera kagayidwe kake, Lewis akuti. "Cholinga [chochita zolimbitsa thupi] ndikumanga minofu yowonda, zomwe zimabweretsa kuwotcha kwakukulu kwa kalori," akutero.

Dziwani zowonjezereka zolimbitsa thupi ndi malangizo azakudya omwe amagwiradi ntchito.

[chamutu = Maupangiri ena owonjezera pochepetsa thupi kuchokera ku Shape.]

Umu ndi momwe mungasinthire machitidwe anu olimbitsa thupi a cardio ndi machitidwe ophunzitsira mphamvu kuti mupeze zotsatira zabwino.

1. Zisweretse izo. Kodi muli ndi nthawi yokwanira theka la nthawi yanu yolimbitsa thupi? Pitani, kapena muzichita masewera olimbitsa thupi amphindi 30 kapena masewera olimbitsa thupi nthawi zosiyanasiyana masana, Lewis akuti.
2. Phunzitsani mpikisano wothamanga, mini-triathlon, kapena ulendo wonyamula katundu kuti muchepetse kuchepa thupi ndikuyiyika pakupeza mphamvu, kuthamanga ndi / kapena kupirira. Mudzachepetsa thupi mwachibadwa ngati mutalinganiza ma calorie anu ndikukhala odzipereka ku maphunziro anu.
3. Pewani kunyong'onyeka posinthasintha zochita masewera olimbitsa thupi, kuyesa makina atsopano ndi makalasi (yoga, Spinning, Pilates, kickboxing) kapena kupita panja kukayenda, kupalasa njinga, ndi zina zambiri.
4. Mverani thupi lanu. Ngati china chake sichikumveka bwino - mumamva kupweteka kwa minofu, kupweteka pachifuwa, kutopa kwambiri kapena kupindika, kumva ludzu, mutu kapena chizungulire - siyani ndipo, yang'anani. Ngati kupumula sikukuwoneka kuti sikukuthandizani, lankhulani ndi dokotala wanu. Mwanjira imeneyi mutha kuthana ndi zovuta zaumoyo msanga m'malo movulala ndikutaya mphamvu zonse, Lewis akuti.

Kuphatikiza apo, nayi maupangiri athu omaliza othandizira kwambiri pochepetsa thupi.

1. Khalani ndi cholinga. Dziwani chifukwa chake mukufuna kutsitsa mapaundi (komanso ngati mungafunikire kutero) ndikuwonetsetsa kuti ndi cholinga chabwinobwino, Kleiner akuti. Kukhala wokhoza kunena "Ndachepetsa thupi!" Zitha kukhala zopindulitsa monga momwe mungakwaniritsire ndi ma jean anu ocheperako.

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