Kutsitsimula kwa Masiku atatu Kuthetsa Kutopa ndi Kuphulika Pambuyo pa Chakudya Chamadzulo

Zamkati

• Kuti izi zitheke, tili ndi ntchito yokonzekera yochita
• Tsiku 1: Phwando lokonzekera
• Zoyenera kudya ndi kumwa lero
• Imwani madzi ambiri
• Khalani ndi zomwe thupi lanu limadziwa
• Sungani chakudya chanu nthawi zonse
• Yesani dzungu smoothie kadzutsa
• Zoyenera kuchita lero
• Sankhani zolimbitsa thupi mwamphamvu kwambiri
• Chizolowezi chamaphwando a yoga
• Pezani mnzanu
• Tsiku 2: Tsiku la phwando
• Zoyenera kudya ndi kumwa lero
• Imwani madzi okwanira 2-3 malita
• Idyani chakudya cham'mawa chambiri
• Idyani mapuloteni ndi masamba osakhala wowuma masana
• Lembani mbale yanu yamadyerero ndi veggies
• Zoyenera kuchita lero
• Chitani LISS (low-intency steady state cardio) m'mawa
• Dzipangireni kuti mukhale ndi mwayi wokuchita masewera olimbitsa thupi a HIIT mphindi 15
• Yoga kukulitsa kuyamikira
• Yendani mukamaliza kudya
• Tsiku 3: Pambuyo pa phwando
• Zoyenera kudya ndi kumwa lero
• Hydrate, hydrate, hydrate
• Imwani tiyi wazitsamba
• Sankhani chakudya chanu mwanzeru
• Zoyenera kuchita lero
• Chitani zolimbitsa thupi kwa mphindi 20
• Yambitsaninso pulogalamu yanu yochita masewera olimbitsa thupi
• Yoga chimbudzi
• Pitilizani

Kuti izi zitheke, tili ndi ntchito yokonzekera yochita

Matchuthi ndi nthawi yothokoza, kukhala ndi abwenzi komanso abale, ndikupeza nthawi yofunikira yakugwira ntchito. Chikondwerero chonsechi nthawi zambiri chimabwera ndi zakumwa, zokoma, komanso chakudya chochuluka kwambiri ndi okondedwa.

Ngati mukuyembekezera phwando lalikulu, koma mudzipeza nokha mukuwopsya pambuyo pa tchuthi, kupweteka m'mimba, ndi kuchepa mphamvu, takuphimbirani.

Kuchokera pazomwe mungadye komanso momwe mungagwiritsire ntchito zolimbitsa thupi kwambiri, bukuli limapereka lingaliro la momwe mungamverere bwino tsiku lomwelo, komanso pambuyo pa chikondwerero cha tchuthi.

Tsiku 1: Phwando lokonzekera

Lero zonse ndizokhudza kusungunula madzi, kukhala ndi chakudya chokhazikika, komanso kusankha zakudya zomwe zimapangitsa thupi lanu kukhala labwino. Komanso ndi tsiku labwino kuphatikiza zolimbitsa thupi zolimbitsa thupi zotsatiridwa ndi zochitika zingapo za yoga.

Zoyenera kudya ndi kumwa lero

Imwani madzi ambiri

Onetsetsani kuti mumamwa madzi ambiri ndipo pewani mowa wambiri. Popeza kuchuluka kwa madzi omwe mumafunikira patsiku kumadalira pazinthu zosiyanasiyana, akatswiri ambiri angakuuzeni kuti muzimwa madzi mukamamva ludzu ndikupewa zakumwa ndi caffeine, shuga, ndi zotsekemera zopangira.

Khalani ndi zomwe thupi lanu limadziwa

Wolemba masewera olimbitsa thupi komanso wazakudya, Rachel Straub, MS, CSCS, akuti musankhe zakudya zabwino zomwe mukudziwa kuti thupi lanu limatha kuthana nazo mosavuta.

Ngakhale izi ndizosiyana ndi aliyense, Straub akuti zakudya zina zomwe zimakhala zosavuta pamakina anu ndi monga:

• mapuloteni ofotokoza smoothies
• mazira
• saladi ndi nkhuku yokazinga
• masangweji
• zipatso ndi veggies

Sungani chakudya chanu nthawi zonse

Kudziphera nokha chakudya chisanachitike chochitika chachikulu si yankho.

"Anthu ambiri amalakwitsa kudula kwambiri zopatsa mphamvu asanachitike chikondwerero," akutero wophunzitsa payekha, Katie Dunlop. Izi zitha kubweretsa kudya kwambiri chifukwa pamapeto pake mumakhala ndi njala ndipo mukufuna kudya zambiri.

Yesani dzungu smoothie kadzutsa

Dunlop amalimbikitsa kumamwa smoothie wokhala ndi dzungu pachakudya cham'mawa, chifukwa chodzaza ndi michere komanso ma antioxidants kuti mukhale athanzi munthawi yovutayi. Zimakhalanso ndi fiber kuti muzisunga chimbudzi chanu ndikumverera kokwanira.

Zoyenera kuchita lero

Sankhani zolimbitsa thupi mwamphamvu kwambiri

Ndikofunikira kuti mulinganize maphunziro olimbitsa thupi komanso maphunziro a Cardio m'masiku akutsogolera chochitika. Dunlop akuti nthawi yathu ikamadzaza komanso nkhawa zathu zikakwera, mudzafuna kutsatira zomwe mumachita.

Kuti muchite bwino, lingalirani kuchita masewera olimbitsa thupi mokwanira ndikulimbitsa mphamvu komanso kuphulika kwa mtima pakati pama seti, omwe amadziwikanso kuti maphunziro apamwamba kwambiri (HIIT).

Mavidiyo abwino kwambiri a mphindi 20.

Chizolowezi chamaphwando a yoga

Mlangizi wa Yoga a Claire Grieve akuti nthawi zonse amayenda mwamphamvu, mwamphamvu kuti kagayidwe kake kasunthike dzulo lisanachitike phwando lalikulu.

Timalimbikitsa izi kuti zithandizire kuphulika kapena izi kuti zitheke. Kapena yesani makanema apa yoga omwe amaphunzitsidwa ndi Yoga ndi Adriene.

Pezani mnzanu

Maholidewa amakupatsani mwayi wabwino wosonkhanitsira anthu ogwira nawo ntchito ndikuchita masewera olimbitsa thupi limodzi. Izi zimathandiza kupewa kuyesayesa kuyika zolimbitsa thupi zanu kumbuyo kuti muzicheza ndi okondedwa.

Tsiku 2: Tsiku la phwando

Tisanalowe mu pulani yanu yamasewera tsiku lamadyerero, ndikofunikira kumvetsetsa chifukwa chomwe timamverera kuti ndife aulesi komanso otupa pambuyo pa phwando lalikulu.

Kuchuluka kwa sodium kungakupangitseni kumva kutupa, ndipo kugaya kuposa kukula kwa chakudya chanu kumatha kutenga mphamvu zambiri - kumabweretsa kutopa.

Mwinanso mutha kukhala ndi shuga wokwera… ndiye kuwonongeka kwa mphamvu, ngati mukufunafuna zokometsera tchuthi.

Nkhani yabwino ndiyakuti, mutha kukhala ndi thanzi labwino ndikusangalala ndi zakudya zomwe mumakonda pa tchuthi.

Zoyenera kudya ndi kumwa lero

Imwani madzi okwanira 2-3 malita

Sikuti madzi amangodzaza inu, komanso kusowa kwa madzi m'thupi kumatha kusokonezeka ngati njala, malinga ndi Gelina Berg, RD.

Tsitsani galasi kapena awiri nthawi yomwe ikutsogolera chakudyacho - ndipo cholinga chake ndi kuchuluka kwa malita 2-3 lero.

"Muyenera kuti mudzakhala ndi mchere wambiri kuposa masiku onse, makamaka ngati simukuphika, ndiye kuti yimbani madziwo kuti athane ndi kuchuluka kwa tchuthi," akufotokoza.

Idyani chakudya cham'mawa chambiri

Maya Feller, MS, RD, CDN, amalimbikitsa kuti muyambe tsiku lanu ndi chakudya chokhala ndi mapuloteni kuti mukhale omasuka kwanthawi yayitali.

Amapereka mazira ophwanyika ndi phwetekere ndi bowa komanso mbali ya zipatso, kapena tofu akukangana ndi bowa, adyo, ndi anyezi ndi masamba.

Idyani mapuloteni ndi masamba osakhala wowuma masana

Feller amalimbikitsa saladi wobiriwira wokhala ndi nsawawa, peyala, nthangala, ndi nyama zamasamba zokoma (phwetekere, belu tsabola, radish, ndi zina zambiri).

Chakudya chamadzulo chokhala ndi mapuloteni ambiri komanso chakudya chotsika kwambiri chingakuthandizeni kupewa kupita ku chakudya chachikulu ndikumva njala.

Lembani mbale yanu yamadyerero ndi veggies

Inde, mutha kulongedzanso pazakudya zanu zonse zamasiku okondwerera, koma Berg akuti muziyang'aniranso pakutsitsa nyama zamasamba.

"Dzazani theka la mbale yanu ndi nyama zamasamba ndikuyamba kuzidya kaye (mukakhala ndi chilakolako chambiri) popeza azilawa zokoma mukakhala ndi njala," akuwonjezera. Katsitsumzukwa, kaloti, nyemba zobiriwira, ndi mbatata zonse ndizosankha.

Zoyenera kuchita lero

Chitani LISS (low-intency steady state cardio) m'mawa

Pitani paulendo wautali, kukwera, kapena kuthamanga. Ndi njira yabwino yothetsera mutu wanu chisanachitike. Kuphatikiza apo, mutha kuzipanga kukhala zochitika pabanja ndikuchita masewera olimbitsa thupi ndi mnzanu kapena gulu.

Dzipangireni kuti mukhale ndi mwayi wokuchita masewera olimbitsa thupi a HIIT mphindi 15

Lero zonse ndizosavuta. Ichi ndichifukwa chake a Genova amalimbikitsa kulimbitsa thupi kunyumba kapena kuthamanga mozungulira.

“Musamadzikakamize kuti muwononge nthawi yochulukirapo ndikupanga zolimbitsa thupi kuti zikhale zolemetsa. M'malo mwake, gwiritsani ntchito njira ya HIIT kuphatikiza kupuma pang'ono, kuyenda kwathunthu, komanso kugunda kwa mtima kuti mugwire ntchito mwanzeru, osatinso, ”akutero.

Yoga kukulitsa kuyamikira

Maholide ali pafupi kuthokoza, bwanji osayamba tsiku lanu ndi mayendedwe a yoga kuti muyamikire?

Yesani zotseguka pamtima patsiku la phwando lalikulu, monga galu woyang'ana pansi, ngamila, ndi chinthu chamtchire.

Ofatsa oyamika yoga ndi Yoga ndi Adriene

Yendani mukamaliza kudya

Khalanibe ndi mphamvu yakukhala ndi nthawi yocheza ndi banja lanu komanso thandizani kugaya chakudya poyenda pang'ono mukamaliza kudya.

Tsiku 3: Pambuyo pa phwando

Mukadzuka lero, muli ndi mwayi kuti thupi lanu lingamve laulesi komanso lotupa. Ichi ndichifukwa chake cholinga chatsiku la pambuyo pa phwando ndi kusefukira kwa madzi, kudya zakudya zonse, ndikusuntha thupi lanu.

Zoyenera kudya ndi kumwa lero

Hydrate, hydrate, hydrate

Thupi lanu limafunikira madzi, koma chinsinsi chake ndi kuthiramo madzi osagwiritsa ntchito khofi, shuga wowonjezeredwa, komanso zakumwa zotsekemera.

Imwani tiyi wazitsamba

Sakani tiyi wazitsamba wokhala ndi zotonthoza monga ginger, turmeric, chamomile, ndi timbewu tonunkhira.

Sankhani chakudya chanu mwanzeru

Lembani mbale zanu ndi masamba osakhuthala, makamaka masamba obiriwira okhala ndi antioxidant. Ndipo, musadumphe chakudya!

Zoyenera kuchita lero

Chitani zolimbitsa thupi kwa mphindi 20

Dunlop anati: "Zonse zomwe mungafune ndi mphindi 20, ndipo mudzakhala mukutentha ma calories ndikutuluka thukuta ngati bizinesi ya aliyense," akutero Dunlop. Kuphatikiza apo, kulimbitsa thupi mwachangu ndikosavuta kulowa ngati mulibe nthawi (moni, Lachisanu Lachisanu!).

Yesani kulimbitsa thupi pogwiritsa ntchito mapulogalamu omwe timakonda.

Yambitsaninso pulogalamu yanu yochita masewera olimbitsa thupi

Ngati mukumvera, Straub akuti ndibwino kuyambiranso kuchita masewera olimbitsa thupi. Koma ngati mukumva ulesi, limbikirani kuyenda kosavuta.

Yoga chimbudzi

Tsiku lotsatira phwando lalikulu, Chisoni chikuti mudzafuna kuchita zina kuti muthandize kugaya chakudya kwanu. Kukhala pampando wopindika, wopindika, ndi ngamila mothandizidwa kuthana ndi vuto lililonse lakudya pambuyo paphwando.

Pitilizani

Zitha kutenga masiku angapo kuti thupi lanu libwererenso ku zikondwerero zatchuthi. Dzichitireni zabwino ndi thupi lanu panthawiyi.

Kuchepetsa kupwetekedwa mtima ndikumva kuti muli ndi thanzi labwino ndikuphatikiza zakudya komanso masewera olimbitsa thupi.

Pezani kuphika ndi maphikidwe awa m'matumbo otupa.

Pitilizani ntchito ya cardio ndi yoga yomwe mudayamba masiku atatu apitawa ndi chizolowezi ichi. Chepetsani ku chizolowezi chanu cholimbitsa thupi.Pitani kokayenda - ngakhale mukamagula tchuthi - kapena pezani njira zina zowonjezeramo mayendedwe achimwemwe.

Sara Lindberg, BS, MEd, ndiwodzilemba pawokha polemba zaumoyo komanso kulimbitsa thupi. Ali ndi digiri ya bachelor muzochita masewera olimbitsa thupi komanso digiri yaukatswiri pakulangiza. Wakhala moyo wake wonse akuphunzitsa anthu kufunika kwa thanzi, thanzi, kulingalira, komanso thanzi lamaganizidwe. Amachita bwino kulumikizana ndi thupi, ndikuyang'ana momwe thanzi lathu lingatithandizire kukhala olimba komanso athanzi.