Zowonda zazing'ono, zimatanthauzira miyendo ndi matako

Zamkati

• Mumayatsa ma calories angati
• Malangizo oti mugwiritse ntchito bwino kwambiri magulu opota

Gulu loyenda limataya zochulukirapo kuposa chopondera kapena kuthamanga komanso kuwonjezera kumalimbitsa miyendo ndi matako, kusiya thupi kukhala lokongola komanso lokongola. Maubwino ena ndi awa:

• Limbikitsani ntchafu, kumenyana ndi cellulite mkati ndi mbali ya ntchafu;
• Gwiritsani ntchito matako kuwasiya olimba ndikuchepetsa kwambiri cellulite;
• Kuchepetsa magazi mu miyendo, kulimbana ndi kutupa;
• Limbikitsani minofu yam'mimba mukalasi mukamaliza ndi m'mimba kuchepa;
• Imathandizira kugwira ntchito kwamtima komanso kupuma, kumachepetsa cholesterol ndipo kumathandizira kuwongolera shuga m'magazi.

Maphunzirowa ndiwothandiza komanso olimbikitsa, komabe amakhala oyenera kwa iwo omwe adazolowera kale kuchita masewera olimbitsa thupi chifukwa ndi ochepa / mwamphamvu kwambiri.

Mumayatsa ma calories angati

Kupota kumachepetsa mimba ndi miyendo chifukwa imagwiritsa ntchito mphamvu zambiri. Ola limodzi loyenda limatentha ma kalori pafupifupi 570 pakalasi mu akazi komanso oposa 650 mwa amuna, koma kuti muchepetse thupi ndikuchepetsa m'mimba ndikulimbikitsidwa kugwiritsa ntchito pafupipafupi mita yonse mkalasi, kuti mtima ukhale wopitilira 65% yamphamvu zambiri.

Meter pafupipafupi ndi chida chonyamula chomwe chimayeza kuchuluka kwa mtima kuti muchepetse kunenepa ndipo mphunzitsi wa masewera olimbitsa thupi amatha kuwonetsa kuti wophunzira amakhala pafupipafupi bwanji malinga ndi msinkhu wake. Ma gym ena amakhala ndi njinga zoyimirira zomwe zimakhala ndi mita yamagetsi pama handlebars, yomwe imathandizira kuwongolera HR panthawi yonse ya kalasi.

Chifukwa chake, ngati munthu adya chakudya chabwino ndikutha kukwaniritsa kalasi yonse, ndizotheka kutaya pafupifupi 4 kg pamwezi ndikuphunzitsidwa kawiri kapena katatu pamlungu.

Malangizo oti mugwiritse ntchito bwino kwambiri magulu opota

Malangizo ena ofunikira kuti mupindule kwambiri ndi omwe akupota ndi:

• Imwani kapu imodzi yamadzi azipatso, imwani yogurt imodzi yamadzi kapena idyani zipatso 1 pafupifupi mphindi 30 kalasi isanafike;
• Kutambasula kalasi isanayambe;
• Yambani pang'onopang'ono ndipo pang'onopang'ono yonjezerani liwiro ndi kulimba kwa miyendo yanu;
• Valani nsapato yokhala ndi chovala cholimba, chofanana ndi cha akatswiri oyenda pa njinga, chifukwa izi zimathandiza kuyika mphamvu ya miyendo molunjika, kuti isatayike kudzera mu nsapato ndi chofewa chokha;
• Khalani ndi chopukutira m'manja nthawi zonse pafupi kuti muteteze manja anu kuti asadumphe pazowongolera njinga;
• Valani kabudula wazifupi m'malo obisika kuti muwoneke bwino mukalasi;
• Imwani madzi amadzimadzi a kokonati kapena zakumwa za isotonic monga Gatorade, mukalasi m'malo mwa madzi ndi mchere wotayika ndi thukuta;
• Thandizani njinga yoyenda pamtunda wanu kuti mupewe kuvulala msana ndi mawondo;
• Mukamaliza kalasi idyani chakudya chokhala ndi zomanga thupi zambiri, monga protein kapena shake yogurt, kapena chakudya chokhala ndi nyama yowonda kapena mazira olimbikitsira kukula kwa minofu.

Pakati pa kalasi yonse muyenera kusunga msana wanu molunjika ndikupewa kupindika khosi kwambiri, ngati mukumva kupweteka m'khosi, thandizani mavuto m'derali, mutembenuzire mutu kumbali, koma ngati pali kupweteka m'mabondo kwinaku mukuponda , zomwe zikuwonetsedwa kwambiri ndikomwe mutha kuwona dokotala kapena physiotherapist.

Kwa iwo omwe akufuna kuonda ndi kuchepa m'mimba, ndikofunikira kukumbukira kuti chakudya choyenera komanso zolimbitsa thupi nthawi zonse ndizofunikanso kusinthanitsa makalasi oyenda ndi mtundu wa masewera olimbitsa thupi a anaerobic, monga masewera olimbitsa thupi.