Njira Yoyenera Kuchita 2-a-Masiku

Zamkati

• Siyanitsani Kulimba
• Gawani Mtima ndi Mphamvu
• Dzukani ndi Cardio kuti muchepetse kunenepa
• Sungani Cardio Kuti Kenako Mukule Mwamphamvu
• Sinthani Zovuta Kwambiri ndi Zosavuta Zosuntha
• Sungani Magawo Aafupi Ndi Otalikirana
• Onaninso za

Kuchulukitsa zolimbitsa thupi zanu ndi gawo la m'mawa ndi masana kumatha kubweretsa zotsatira pamlingo wina - ngati mutagwiritsa ntchito njira yoyenera. Kungowonjezera gawo lina lamphamvu mutatuluka muofesi mukamachita zovuta zina musanapite kuntchito kumatha kubweretsa kuwonongeka kwa minofu ndi zotsatira zina zosafunikira monga kuchepa kwa kagayidwe kathupi ndikumva kutheratu.

Kuchita bwino, komabe, "kuwonjezera kulimbitsa thupi kwina kungapangitse kusiyana konse padziko lapansi ngati mukungopeza zotsatira, monga kutaya mafuta m'thupi," akutero Andrew Wolf, wolimbitsa thupi ku Miraval Resort & Spa ku Tucson , AZ. Kumbukirani malangizo ofunikirawa musanayambe kuchita masewera olimbitsa thupi kawiri patsiku.

Siyanitsani Kulimba

Zithunzi za Getty

Kuchita masewera olimbitsa thupi kumapanikiza machitidwe amthupi, omwe amafunikira nthawi kuti achire ndikukhala olimba kuposa momwe mudayambira, Wolf akutero. Ngati mumaliza zolimbitsa thupi ndikuchita zovuta kwambiri madzulo, mudzatha ndikuwotcha-ndipo mwina kuvulala. Ndipo ngati mumachita cardio kawiri patsiku, mutha kuwononga minofu yathu, kutsitsa thupi lanu lowonda chifukwa chake kagayidwe kanu (werengani: calorie burn), atero a Stacy Adams, omwe ali ndi Fitness Together ku Central Georgetown, MD.

Mwachitsanzo, ngati mwakhala mukuchita masewera olimbitsa thupi m'mawa, kulimbitsa thupi kwanu pambuyo pochita ntchito kuyenera kukhala kotsika kwambiri, komwe kumatha kumveka ngati kovuta, Wolf akuchenjeza. [Tweet ichi nsonga!] "Koma kumbukirani kuti kudzivulaza kumatanthauza kuti simudzachita masewera olimbitsa thupi patsiku m'malo mwa awiri patsiku."

Gawani Mtima ndi Mphamvu

Zithunzi za Getty

Kugawanitsa ma cardio anu ndi masewera olimbitsa thupi kumachepetsa chiopsezo chanu chochita masewera olimbitsa thupi pogwiritsa ntchito minofu ndi mphamvu zosiyanasiyana. "Pamapeto pa tsiku, zilibe kanthu kuti ndi chiyani chomwe mwasankha kuchita m'mawa kapena madzulo malinga ngati mukuchita," akutero Julie Sieben, chiropractor komanso wolemba mabuku. Masabata asanu ndi limodzi okonda Kuthamanga.

Dzukani ndi Cardio kuti muchepetse kunenepa

Zithunzi za Getty

"Cardio makamaka yophunzitsira nthawi yayitali (HIIT) - itha kukhala bwino kuchita m'mawa kuti musangalale ndi" kuwotcha "komwe kagayidwe kanu kagwiritsire ntchito mopitilira muyeso tsiku lonse," akutero Sieben, ponena za EPOC kapena Kugwiritsa ntchito mpweya wambiri pambuyo pake. "Izi zimakuthandizani kuti muwotche ma calories ambiri omwe amadyedwa masana." [Twitani nsonga iyi!] Sipangakhalenso mwayi wotsitsimuka mukamaliza masewera olimbitsa thupi ngati mumachita masewera olimbitsa thupi kumapeto kwa tsiku motsutsana ndi cardio, zomwe zingakupangitseni kugona usiku, akutero.

Sungani Cardio Kuti Kenako Mukule Mwamphamvu

Zithunzi za Getty

Ngati mumakonda zolimbitsa thupi zolimbitsa thupi, mungakhale bwino kupulumutsa Cardio kuti muzichita masewera olimbitsa thupi, atero a Jerry Greenspan, omwe amaphunzitsa anzawo ku Columbus, OH. Mwanjira imeneyi mudzapewa minofu yophunzitsira yomwe idatopa ndi masewera olimbitsa thupi am'mawa, kutanthauza kuti pamakhala chiopsezo chochepa chovulaza popeza kuphunzitsa kunenepa kumapereka mphamvu zazikulu pamanofu, akufotokoza.

Sinthani Zovuta Kwambiri ndi Zosavuta Zosuntha

Zithunzi za Getty

Pofuna kuphunzitsidwa mphamvu kawiri patsiku, Greenspan amalimbikitsa kuti azichita zovuta zambiri-zomwe zimaphatikizapo zolumikizira zingapo monga squats ndi mapapu-koyambirira kwamasana ndi masewera olimbitsa thupi-kugwiritsa ntchito cholumikizira chimodzi monga ma biceps curls ndi triceps extensions-usiku. Izi zimachepetsa mwayi wanu wovulala mwa kusagwira ntchito minofu pambuyo pake masana omwe amalipidwa kuchokera ku masewera olimbitsa thupi oyambirira. Zochita zovuta zimaphatikizaponso mphamvu zathupi lathunthu monga zomwe zimachitika mu CrossFit WODs, chifukwa chake mukamenya bokosi, yang'anani pamagulu ang'onoang'ono pagawo lanu lina.

Sungani Magawo Aafupi Ndi Otalikirana

Malingaliro

Musapitirire mphindi 45 pakulimbitsa thupi, Adams akulangiza. "Kulimbitsa thupi kwakanthawi kochepa, kowonjezereka kumakupatsani zotsatira zabwino kwambiri ndipo kumakhala koyenera pa zolinga zanu za nthawi yaitali zosunga zotsatira." Kugwiritsa ntchito nthawi yayitali kuposa mphindi 45 kumayamba kugwiritsa ntchito minofu yamafuta, yomwe imatha kuchepetsa kagayidwe kanu, amafotokoza. Ndipo konzani magawo anu motalikirana kwa maola asanu ndi limodzi kapena asanu ndi atatu kuti mupatse thupi lanu nthawi yochuluka momwe mungathere kuti muyambe kuyambiranso.

Onaninso za