"Zosintha Zosintha" Muyenera Kupanga Chaka Chatsopano

Zamkati

• "Sindiyamba kupita kumalo olimbitsa thupi kuyambira mu Januware."
• "Sindidumpha mchere, ndipo sindidzadziletsa ndekha."
• "M'malo mwake, sindingadye ngakhale chakudya. Ndipo sindikutsimikiza kuti ndidzawerengera zopatsa mphamvu."
• "Sindiyesa 'kupeza matani.'"
• "Sindikhala kapolo wa sikeloyo."
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Kuchepetsa thupi komanso malingaliro olimba ndi otchuka chifukwa samagwira ntchito-kotero anthu amayenera kuzichita chaka chilichonse. Yakwana nthawi yoti muyime zomwe sizikuyenda bwino ndikuyesera china chatsopano chaka chino: Ngati mukufunadi kuchita bwino, tengani zomwe mukuganiza kuti muyenera kuchita, ndipo chitani zosiyana. "Zosintha" izi zimangosintha malonjezo achikhalidwe cha Chaka Chatsopano, chifukwa cha akatswiri komanso asayansi posankha mseu wocheperako. Werengani malonjezano asanu odabwitsa omwe amamveka ngati osadzipereka koma adzakuthandizani kuti mukhale ochepa komanso kuti mukhale ndi nthawi yayitali. (Onani: Momwe Mungasungire Kusintha Kwanu Chaka Chatsopano Ngati Kulephera Kukuwoneka Kuti Kuyandikira)

"Sindiyamba kupita kumalo olimbitsa thupi kuyambira mu Januware."

Aliyense (chabwino, pafupifupi aliyense) yemwe watsimikiza kuti ayambe kumenya masewera olimbitsa thupi amagwa pangolo pakangotha ​​​​miyezi-malinga ndi kafukufuku wina, mpaka 60 peresenti ya mamembala atsopano sagwiritsidwa ntchito, ndipo opezekapo abwerera kwa okonda masewera olimbitsa thupi nthawi zonse pofika February. .

Kufotokozera komwe kungatheke pakusiya: kuvulala. Matupi ambiri omwe amapita kumalo ochitira masewera olimbitsa thupi sanakonzekere mayendedwe omwe azikachita kumeneko, atero a Aaron Brooks, katswiri wazachipangizo komanso mwini wa Perfect Postures ku Auburndale, MA. Musanayambe pulogalamu yolimbitsa thupi, ndikofunikira kuzindikira zofooka zam'mimba ndi kusamvana bwino ndikuzikonza musanapemphe thupi lanu ndi kuphunzira kwambiri.

Zolakwitsa zambiri zomwe zimafanana mthupi zimatha kukhala zovuta kuziwona-chiuno chimodzi chokwera kuposa chimzake, bondo limakhazikika, kapena chiuno chomwe chimapindika molakwika-ndipo chimatha kuvulaza kapena kuchepetsa kupita kwanu patsogolo pa masewera olimbitsa thupi. Wotsogolera monga The Athletic Body in Balance zitha kukuthandizani kuti mupeze zofooka nokha, ndikuchita masewera olimbitsa thupi kunyumba, pomwe wophunzitsa wanu wa Functional Movement Screening-certified atha kuyesa ndikukuuzani mayendedwe ofanana (ndikuwona momwe mukuyendera) kukuthandizani kuti muyambenso kufunsa ku masewera olimbitsa thupi ngati pali ophunzitsa. khalani ndi chizindikiritso, kapena gwiritsani ntchito chida chofufuzira kuti mupeze pafupi nanu.

Pakangotha ​​milungu ingapo, mudzakhala okonzeka kuthana ndi zomwe zingakupangitseni kukhala olimba komanso odalira chaka chino, osavulala kwambiri komanso njira zabwino zowonjezerera. O, ndipo masewera olimbitsa thupi sadzakhala ocheperako panthawiyo, nawonso. (Muthanso kumenya nawo masewera olimbitsa thupi mu Disembala - sikhala otanganidwa kwambiri ndipo mupeza zoyambira pazifuno zanu. Kuphatikizanso pali zofunikira zina zoyambira chisankho chanu cha Chaka Chatsopano koyambirira.)

"Sindidumpha mchere, ndipo sindidzadziletsa ndekha."

Ndizomveka kuti kudumpha mchere kumangopangitsa kuti muzifuna zambiri, koma sayansi imatsimikizira izi: Mu kafukufuku wa 2010 wofalitsidwa mu nyuzipepala. Kunenepa kwambiri, dieters amene analetsedwa kudya mchere pang'ono anali okhoza kusiyidwa "akufuna" kusiyana ndi omwe anali ndi kuluma kwa maswiti. "Dieters anali ndi zikhumbo zamphamvu zopanda mchere," atero a Dawn Jackson Blatner, RD, mlangizi wazakudya ku Chicago. Kudumpha "kubwerera kumbuyo." (Umboni: Dietitian Uyu Anayamba Kudya Dessert Tsiku Lililonse Ndipo Anataya Mapaundi 10)

Chifukwa chake musataye maswiti ngati mukufuna kuchita bwino: gawani zidebe ziwiri ndikugonjetsa zokhumba zanu. "Chidebe chimodzi ndi keke ya chokoleti chosungunuka bwino, makeke ofiira ofiira. Awo ndi maswiti ochezera okha," akutero. "Mukamacheza ndi mnzanu kapena muli pa chibwenzi, idyani izo. Sangalalani, sangalalani, ndipo sangalalani." Koma usiku wamba, khalani ndi ndiwo zochuluka mchere tsiku ndi tsiku-zomwe Blatner amazitcha "zipatso zokongola," monga nthochi yosalala "yosalala" kapena apulo wofunda wodulidwa ndi zonunkhira za applie pie. Zonsezi zimakhutiritsa dzino lokoma, Blatner akuti, ndipo zimaphatikizaponso mavitamini, mavitamini, ndi fiber zomwe zingakupatseni thanzi.

Ngati mchere si kufooka kwanu, gwiritsani ntchito malangizowa pazakudya zomwe mumakonda. Chinsinsi ndicho kupeza zinthu zomwe mungathe kuchita malinga ndi malire anu, ndipo mudzapeza bwino. "Ngati simungathe kukhala popanda chakudya cha China, koma mukhoza kudula gawo lanu ndi theka ndikuwonjezera zakudya zowonjezera, chitani zimenezo," anatero Valerie Berkowitz, RD, mkulu wa zakudya ku Center for Balanced Health.

"M'malo mwake, sindingadye ngakhale chakudya. Ndipo sindikutsimikiza kuti ndidzawerengera zopatsa mphamvu."

Funso siliri ngati mwayesa zakudya, koma zingati-sikuti simunapeze choyenera kwa inu, akuti Blatner. Ndi chakuti palibe wolondola. “Akadagwira ntchito, anthu sakanayang’ana wina,” akutero. "Anthu ambiri amadziwa kale zinthu zomwe zili m'mabuku azakudya. Zakudya ndi chidziwitso. Koma mukufuna kusintha." (Zokhudzana: Chifukwa Chake Muyenera Kusiya Zakudya Zoletsa Kamodzi)

M'malo mongoganizira zodzichitira nokha, kapena kuwerengera, kapena ma calories, phunzirani kudzidalira, akutero. "Kuti mupitirizebe kuchita bwino, mukufuna kudzidalira, osati m'buku kapena pulogalamu [yowerengera kalori]," akutero Blatner. "Simuyenera kudziwa zopatsa mphamvu. Muyenera kudziwa kuti zomwe mukudya pano sizikugwira ntchito kwa inu. Ngati mumadya pang'ono kuposa zomwe mukudya, ndikuwongolera chakudyacho pang'ono. pang'ono ... pochita izi, uchepetsa ma calories. Ndizokhazikika. "

"Pukutani mbale yanu yoyambira Chaka Chatsopano ndi chithunzi chatsopano, ndikuyesera kudya mwachilengedwe," akuwonjezera Berkowitz. "Idyani zomwe mukudziwa kuti mukuyenera kudya, osati zakudya zodzaza ndi shuga kapena zowonjezera kapena zoteteza." M'malo mowerengera zopatsa mphamvu, yang'anani pakuchita zinthu zathanzi monga kudya masamba ochulukirapo komanso kusunga zakudya. "Miyezi isanu ndi umodzi kuchokera pano, [mungamve ngati] munthu wina," akutero Blatner.

"Sindiyesa 'kupeza matani.'"

Zoonadi, "mamvekedwe" a minofu amangotanthauza kukula kwa minofu yanu, osati momwe imawonekera kapena yowonda. Koma vuto siliri pamawu ake - ndi nzeru zopanda nzeru wamba za anthu angati omwe amayandikira kupeza thupi lowonda lomwe amalilakalaka.

"Chilichonse chomwe mumamva kumalo ochitira masewera olimbitsa thupi chokhudza momwe zimakhalira zolimbitsa thupi kuti ziwoneke ngati zowonda, zotsika kwambiri," akutero Nick Tumminello, mphunzitsi wamphamvu komanso wowongolera ku Florida komanso director of Performance University. Koma chimenecho si chithunzi chonse.

Malinga ndi kafukufuku, njira yopita ku hypertrophy-minofu yayikulu-ili ndi 12 mpaka 20 seti ya 8 mpaka 15 (kapena kupitirira) reps pa sabata. Njirayi imawonjezera nthawi yonse yomwe minofu yanu ikuvutitsidwa, ndipo "pampu" ya minofu yomwe imabwera pamene minofu yanu imakhudzidwa ndi magazi pambuyo pa nthawi yayitali - zonsezi ziyenera kuphatikizidwa kuti zipeze phindu la hypertrophic, akutero Tumminello. Mukamachita zazifupi, zolemetsa (za 6 reps, mwachitsanzo), zotsatira zake zimakhala zamitsempha-minofu yanu imakulabe pang'ono, koma imakula kwambiri.

Koma sizitanthauza kuti muyenera kupewa mayendedwe ataliatali ngati mukufuna kupewa zochuluka. Pazotsatira za 'toned' mutha kuwona, monga matako okwezedwa ndi mikono yotsamira, muyenera kukulitsa minofuyo ndi ma reps apamwamba. Kwa minyewa yomwe mukufuna kulimbitsa kuti mukhale olimba, kutentha kwa kalori, minofu yowonda, ndi kutayika kwamafuta, koma simukufuna kuti mukhale nawo, monga msana wanu ndi ma quads, ma repu afupikitsa ndiye njira yopita. (Apa pali chifukwa chake kukweza zolemetsa sikungakupangitseni kuchuluka.)

"Sindikhala kapolo wa sikeloyo."

Sitikunena kuti mulumphe sikelo palimodzi - makamaka, kafukufuku akuwonetsa kuti muyenera kudziyeza tsiku lililonse kuti mupeze zotsatira zabwino. Asayansi ku Minnesota anapeza kuti dieters amene anaponda pa sikelo tsiku ndi tsiku anataya kulemera kuwirikiza kawiri kuposa omwe amadziyeza okha mobwerezabwereza, kapena eschewed sikelo kwathunthu.

Koma manambala akhoza kusocheretsa: Pa tsiku loyamba la kusamba, mwachitsanzo, mudzakhala mukusunga madzi ambiri, zomwe zingayambitse kulemera kwakukulu, malinga ndi kafukufuku wa chaka chonse wa ku Canada. Mwambiri, monga momwe kafukufuku wina ananenera, kulemera kwanu kumatha "kusinthasintha kozungulira" - kutanthauza kuti nthawi zina manambala AMABODZA.

Phunziro: Pezani njira zina zoyezera. Gulani tepi yoyesera ya telala ndikugwiritseni ntchito posunga m'chiuno, pachifuwa, ntchafu, ng'ombe, mkono, komanso muyeso wamanja. Wina akatsika, sangalalani, ndipo ena akakwera, pezani omwe alowera kolondola. Kapena sankhani chovala chomwe sichikuwoneka bwino. Mukayamba kumasuka, mukupita patsogolo. Chidutswa cholimba chikayamba kukwanira bwino, mumalowera njira yoyenera, nanunso-ziribe kanthu zomwe sikeloyo ikunena. (Pezani chidwi ndi kupambana kopanda malire kuchokera kwa akazi enieni.)

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