Zinthu 10 Zomwe Ndinaphunzira Pakusintha Kwa Thupi Langa

Zamkati

• 1. Palibe chinsinsi.
• 2. Pankhani yolimbitsa thupi, zambiri sizikhala bwino nthawi zonse.
• 3. Simufunikanso kumverera ngati mukupita kukatuluka pambuyo pa kulimbitsa thupi kulikonse.
• 4. Simunganyalanyaze zakudya zanu.
• 5. Kusintha zakudya zanu ndizovuta.
• 6. Osataya zakudya zomwe mumakonda.
• 7. Pezani china chomwe mumakonda pakudya wathanzi komanso masewera olimbitsa thupi omwe alibe chochita ndi kuonda.
• 8. Ungwiro ndi mdani wa kupita patsogolo.
• 9. Kujambula zithunzi zakutsogolo kumamveka ngati zopusa. Mudzakhala okondwa kuti munazichita pambuyo pake.
• 10. Kupeza "thupi lamaloto" lanu sikungakupangitseni kuti muzidzikonda nokha kuposa kale.
• Onaninso za

Kumapeto kwa nyengo ya tchuthi, anthu amayamba kuganizira za thanzi lawo ndi zolinga zolimbitsa thupi za chaka chotsatira. Koma anthu ambiri amasiya zolinga zawo mwezi woyamba wa chaka usanathe. Ichi ndichifukwa chake posachedwa ndidaganiza zogawana zosintha zanga-zomwe zidanditengera njira Kuchokera kumalo anga otonthoza.

Ndinatenga chithunzi kumanzere mu April 2017.

Ndinali bwino ndi thupi langa, ndipo ndimakonda kuchita masewera olimbitsa thupi. Koma ndimamva kuti ndiyenera kudalira kuchuluka kwa ntchito yomwe ndimagwiritsa ntchito pa masewera olimbitsa thupi. Chifukwa cha ntchito yanga monga wolemba komanso mkonzi mu kampani yazaumoyo komanso yolimbitsa thupi, ndimadziwa zambiri zakadyedwe kosiyanasiyana komanso njira zolimbitsa thupi zomwe zimayenera "kundithandiza kupeza thupi lomwe ndimafuna, koma pazifukwa zina, sindinathe ' ndikupangitsa kuti zichitike.

Kumanja, miyezi 20 pambuyo pake, malingaliro anga, zizolowezi zodyera, ndi ndandanda yolimbitsa thupi ndizosiyana kotheratu. Ndimagwirabe ntchito yolemba komanso mkonzi, koma tsopano ndine wophunzitsa wovomerezeka. Pomaliza ndili ndi thupi lomwe ndimafuna, ndi gawo labwino kwambiri? Ndine wotsimikiza kuti ndikhoza kusamalira.

Izi zinati, zinatenga ntchito yaikulu kuti ndifike pamene ndili pano. Izi ndi zomwe ndidaphunzira pa miyezi 20 ija, kuphatikiza momwe ndidasinthira thupi langa nditatha zaka kuyesera ndikulephera.

1. Palibe chinsinsi.

Izi mwina ndi zomwe anthu samafuna kumva, komanso ndizovuta kwambiri. Ndinalingaliradi kuti panali chinsinsi chosavuta chopeza thupi langa labwino lomwe ndinali kuphonya.

Ndidayesa kukhala wopanda mkaka. Ndili ndi hard-core mu CrossFit. Ndinkakonda kuvina tsiku lililonse kwa miyezi itatu. Ndinaganiza zopanga Whole30. Ndinayesa zowonjezera zofufuzidwa bwino monga mafuta a nsomba, creatine, ndi magnesium.

Palibe cholakwika ndi chilichonse mwa zinthu izi. Onse mwina amandipangitsa kukhala wathanzi ndipo mwina kukhala athanzi. Koma zotsatira zokongoletsa zomwe ndimafuna? Sizinali kuchitika basi.

Ndi chifukwa chakuti ndinali kuphonya chithunzi chachikulu. Kupanga kusintha kumodzi sikokwanira.

Panalibe chilichonse chomwe chinandithandiza kusintha thupi langa. M'malo mwake, kunali kuphatikiza zakudya zambiri zazing'ono, kulimbitsa thupi, ndi kusintha kwa moyo komwe ndinapanga.

2. Pankhani yolimbitsa thupi, zambiri sizikhala bwino nthawi zonse.

Pachithunzi changa "chisanachitike", ndinali kugwira ntchito kasanu kapena kasanu pa sabata. Zomwe sindinazindikire ndikuti thupi langa ndi zolinga zanga, izi zinali zosafunikira kwenikweni ndipo mwina zikadandipangitsa kuti zikhale zovuta kuti ndipite patsogolo. (Zogwirizana: Momwe Mungagwirire Ntchito Pang'ono Kuti Mukhale ndi Zotsatira Zabwino)

Kugwira ntchito pafupipafupi kunandipangitsa kumva kuti ndimayatsa ma calories ambiri (kuyerekeza kuchuluka kwama calories omwe mumawotcha pochita masewera olimbitsa thupi ndichinthu chodziwika bwino), kenako ndimatha kudya mopitirira muyeso chifukwa cha chilakolako chomwe ndidagwira. Ngakhale sizili choncho kwa aliyense, mwachisawawa, anthu ambiri amapeza kuti masewera olimbitsa thupi amawonjezera njala, zomwe zingapangitse kuti zikhale zovuta kumamatira ku zolinga za zakudya - ndipo izi zinali zondichitikira.

Kuphatikiza apo, kulimbitsa thupi kwambiri popanda kupumula kokwanira kumatha kubweretsa zovuta, zomwe zingapangitse kuti zikhale zovuta kuti muchepetse thupi. Ndikayang'ana kumbuyo, ndimakhala ndikukaikira kuti kutopa ndikulephera kuchepa thupi komwe ndimakumana nako zaka zingapo zapitazo kumachitika chifukwa chowonjezera.

Tsopano, ndimagwira masiku opitilira atatu kapena anayi pasabata. Kudzilola kuti ndipumule kwambiri pakati pa masewera olimbitsa thupi kumatanthauza kuti ndimagwira ntchito molimbika panthawi yomwe ndimakhala chitani kuthera mu masewera olimbitsa thupi. (Zogwirizana: Ndidayamba Kuchita Zolimbitsa Thupi Tsopano Tsopano Ndili Wabwino Kuposa Kale)

Ndinayambanso kusangalala ndi zolimbitsa thupi zanga kwambiri pamene kumenya masewera olimbitsa thupi sikumamva ngati ntchito ya tsiku ndi tsiku yomwe iyenera kumalizidwa. M'malo mwake, unakhala mwayi woyesera kuonjezera zolemera zomwe ndimagwiritsa ntchito gawo lililonse. Izi zinali zofunika chifukwa kuchulukirachulukira kumatha kukuthandizani kuwona zotsatira mwachangu.

3. Simufunikanso kumverera ngati mukupita kukatuluka pambuyo pa kulimbitsa thupi kulikonse.

HIIT ndi njira yofufuzidwa bwino yochitira masewera olimbitsa thupi. Ubwino wake ndi wochuluka. Zimagwira ntchito nthawi, zimawotcha zopatsa mphamvu zambiri, ndipo zimapereka mphamvu ya endorphin.

Koma mukudziwa chomwe chinafufuzidwa bwino? Kulimbitsa mphamvu. Pafupifupi chaka ndi theka chapitacho, ndinayamba kugwira ntchito ndi mphunzitsi watsopano. Ndidamufotokozera kuti ndimakweza zolemetsa pafupifupi masiku awiri pa sabata komanso KUCHITA HIIT pafupifupi masiku anayi pa sabata.

Malangizo ake adandidabwitsa: HIIT yocheperako, yokweza kwambiri. Malingaliro ake anali osavuta: Sizofunikira chabe. (Zokhudzana: 11 Ubwino Waukulu Wathanzi ndi Wolimbitsa Thupi Wokweza Zolemera)

Ngati cholinga changa chinali kukonzanso thupi langa ndi kuonda, kukweza zitsulo kunali njira yabwino kwambiri. Chifukwa chiyani? Mukamadya moperewera, kukweza zolemera kumakuthandizani kuti muzisunga (ndipo nthawi zina mumatha) kukula kwa minofu mukataya mafuta. (Izi zimadziwikanso kuti kubwezeretsanso thupi.)

Chifukwa chiyani mungafune kuwonjezera minofu mukamayesetsa kuchepetsa thupi? Kukula kwa minofu sikungokuthandizani kuwotcha ma calories ambiri popumula, komanso kumakupatsirani mawonekedwe amthupi lanu ndikutanthauzira. Pamapeto pake, ndizomwe akazi ambiri amakhala pambuyo pake-kaya akudziwa kapena ayi-osati kungotaya mafuta, koma kuwachotsa ndi minofu yolimba.

Chifukwa chake, mphunzitsi wanga adandilimbikitsa kupitiliza kuchita HIIT kamodzi kapena kawiri pa sabata ngati ndizisangalala nazo, koma patadutsa miyezi ingapo, ndidazindikira kuti sindimakonda kwenikweni. Sindinkafunika kukhala ndi nkhope ikukha thukuta kuti ndimve ngati ndachita masewera olimbitsa thupi. M'malo mwake, zochitika zazikuluzikulu monga kukweza chibwano changa choyamba (ndipo potsirizira pake ndikupita kumagulu asanu), kukwera kwanga koyamba kwa msampha wa mapaundi 200, ndi chiuno changa choyamba cholemera pawiri chinakhala chokhutiritsa kwambiri.

Komanso, ndinali kupeza mphamvu yothamanga kwambiri ya mtima chifukwa chonyamula zolemera. Pakatikati pamaseti, kugunda kwa mtima wanga kumatsika, kenako ndimayambitsanso gawo lotsatira ndikuyiyakanso. Ndidazindikira kuti ndimangokhala ndikuchita HIIT, chifukwa chake ndidatsanzikana ndi ma burpees ndi squat ndikudumpha ndipo sindinayang'ane kumbuyo.

4. Simunganyalanyaze zakudya zanu.

Kwa zaka zambiri, ndinapewa chowonadi chovuta, chochirikizidwa ndi kafukufuku chakuti kuchita masewera olimbitsa thupi kokha sikukanandifikitsa komwe ndimafuna kukhala. Ndinaganiza, ngati ndikuwoloka kasanu pamlungu, ndimatha kudya chilichonse chomwe ndikufuna, sichoncho? Erm, yolakwika.

Kuti muchepetse thupi, muyenera kukhala ndi kuchepa kwa caloric. Mwanjira ina, kudya pang'ono kuposa momwe mukuwotchera. Pomwe kulimbitsa thupi kwambiri kwa HIIT kunali kuwotcha ma calorie ambiri, ndimakhala ndikuwatsitsa kumbuyo komweko (kenako ena) ndimagalasi anayi a vinyo, mabotolo a tchizi, ndi ma pizza a usiku. Nditayamba kutsatira zakudya zanga ndikuwongolera zomwe ndimadya (ndinagwiritsa ntchito macros, koma pali njira zina zambiri zochepetsera kudya kwa calorie), ndidayamba kuwona zotsatira zomwe ndimatsatira. (Zokhudzana: Kalozera Wanu Wathunthu ku "IIFYM" kapena Macro Diet)

5. Kusintha zakudya zanu ndizovuta.

Tsopano, panali chifukwa chomwe ndimakanira kusintha kadyedwe kanga. Ndimakonda kudya-kwambiri. Ndipo ndikadali kutero.

Kudya mopitirira muyeso sikunakhale vuto kwa ine mpaka nditapeza ntchito yanga yoyamba wanthawi zonse nditamaliza koleji. Ndinkadziwa kuti ndinali ndi mwayi wopatsidwa mwayi wogwira ntchito m'makampani omwe ndimalota, koma ndimagwira ntchito masiku ambiri ndipo ndinali wopanikizika kwambiri chifukwa chazipanikiza kwambiri ndikudziwa kuti ndikalephera pantchito yanga, pali mazana ena oyenerera yemwe angafune kulowa m'malo mwanga.

Pamapeto pa tsiku logwirira ntchito, zomwe ndimangofuna kuchita ndikudziyang'anira ndekha. Ndipo nthawi zambiri, zimabwera ngati chakudya. Pasanathe chaka kumaliza maphunziro anga kukoleji, ndinali nditanyamula mapaundi 10 olimba. M’zaka zisanu ndi chimodzi kapena zisanu ndi ziŵiri zotsatira, ndinawonjezera zina 15 pa chimango changa. Zoonadi, zina mwa izo zinali minofu kuchokera ku chizoloŵezi changa chochita masewera olimbitsa thupi kwa nthawi yaitali, koma ndinadziwa kuti ena anali mafuta a thupi, nawonso.

Kusintha kwa kuyimba m'zakudya zanga sikunali kophweka. Zinali zoonekeratu kuti ndinali kugwiritsira ntchito chakudya m’malo mongowonjezera chakudya ndi kusangalala. Ndinkagwiritsa ntchito kukhazika pansi mtima, nkhawa. Ndipo nditasiya kudya mopitirira muyeso? Ndinayenera kupeza njira zina zochitira nawo.

Kuchita masewera olimbitsa thupi ndi njira yabwino kwambiri, koma ndinalankhulanso ndi anzanga ndi achibale pafoni, ndinapeza nthawi yambiri yodzisamalira, ndikukumbatira galu wanga kwambiri. Ndinaphunziranso kuphika matani azakudya zopatsa thanzi, zomwe zingakhale zodabwitsa. Kuthera nthawi ndi chakudya changa kunandithandiza kuti ndizigwirizana nazo, komanso kumandithandizanso kudziwa momwe ndimadyera.

6. Osataya zakudya zomwe mumakonda.

Chifukwa choti ndinali kuphika wathanzi sizitanthauza kuti sindinadyeko chilichonse chosangalatsa. Kudula zakudya zomwe mumazikonda kuchokera muzakudya zanu kumangokupangitsani kukhala omvetsa chisoni ndikuzilakalaka kwambiri-osachepera, chimenecho chinali chondichitikira changa. (Kuwonongeka ndi kusowa kwa ntchito yoletsa / kumwa kwambiri / kuletsa / kudya mozungulira kumadziwikanso ndi kafukufuku.) M'malo mwake, ndidaphunzira momwe ndingadye moperewera. Ndikudziwa, zosavuta kunena kuposa kuchita. (Zokhudzana: Chifukwa Chake Muyenera Kusiya Zakudya Zoletsa Kamodzi)

Ndinkakonda kukhumudwa ndikawona otsogola oyenerera akugawana zosayenera zomwe anali kudya / kumwa. Sindinalephere kuganiza, zedi, amatha kudya iziiwo adadalitsidwa ndi majini odabwitsa, koma ngati ndikadadya, sindingathe kuwoneka ngati momwe amachitira.

Koma sindikanakhala ndikulakwitsa kwambiri. Inde, aliyense ali ndi majini osiyanasiyana. Anthu ena amatha kudya chilichonse chomwe angafune ndikusungabe ma abs awo. Koma ambiri mwa anthu oyenerera omwe amadya pizza, zokazinga za ku France, ndi nachos nthawi ndi nthawi? Iwo akusangalala nawo pang'ono.

Zimatanthauza chiyani? M'malo modya chinthu chonsecho, akulumidwa kwambiri zimatengera kuti akhale okhutira, kenako ndikuyimitsa. Ndipo mwina akukhutitsa tsiku lawo lonse ndi zakudya zopatsa thanzi.

Koma nayi mfundo yake: Moyo ndi waufupi kwambiri kuti musiye kuphika ngati mumawakonda kapena kupeŵa usiku wa vinyo ndi anzanu. Kuphunzira kukhala ndi keke imodzi yokha panthaŵi imodzi, zidutswa zingapo za tchizi, kapena magalasi avinyo aŵiri kunali kosintha kwambiri kwa ine.

7. Pezani china chomwe mumakonda pakudya wathanzi komanso masewera olimbitsa thupi omwe alibe chochita ndi kuonda.

Tiyeni tikhale enieni: Palibe vuto la masabata 12 lomwe lingasinthe thupi lanu kwa nthawi yayitali. Kupita patsogolo kokhazikika kumatenga nthawi. Kupanga zizolowezi zatsopano kumatenga nthawi.

Izi ndizowona makamaka ngati muli ndi mapaundi 15 kapena kuchepera apo kuti muchepetse. Mwina simungangodula koloko kapena mowa ndikutaya mozizwitsa kulemera kowonjezera komwe mwanyamula. Mukakhala ndi mafuta ochepa m'thupi, zimakhala zovuta kuti muchotse.

Izi zikutanthauza kuti ngati mupita pakhoma pakhoma ndi zakudya zanu komanso kuchita masewera olimbitsa thupi kwa miyezi itatu, inde, muwona zosintha ndikuchepetsa, koma mwina mudzakhumudwitsidwa kuti simunakwaniritse cholinga chanu mu nthawi yochepa. Mwinanso mungakhumudwe mukamakhalanso olemera chifukwa mwayambiranso kudya kale.

Ndiye mungatani kuti mupite patsogolo mosadukiza?

Izi zitha kukhala zotsutsana, koma ndikuganiza kuyika kusintha kwa mawonekedwe ndi kupita patsogolo kwa wobwerera m'mbuyo ndi njira yothandiza kwambiri kuti mukwaniritse zolinga zanu.

Pogwira ntchito yolumikizana ndi chakudya kudzera kuphika, kuthamangitsa ma PR ndi mayendedwe omwe amandivuta kale (moni, ma plyo push-ups), ndidayamba kuganizira za kuchepa kwa thupi. Inde, ndinkafuna kupita patsogolo, koma sindinkaganizira za kulemera kwanga (kapena momwe ndimaonekera) tsiku ndi tsiku. Izi zinandithandizanso kuti ndichepetse thupi m'njira yokhazikika, ndikutaya mafuta pang'onopang'ono ndikumanga minofu, m'malo motaya mapaundi a 15 mwamsanga.

8. Ungwiro ndi mdani wa kupita patsogolo.

Ngati mudakhalapo pachakudya, mumadziwa momwe ndimamvera "Ndakhala ndikumva". Mukudziwa, chinthu chomwe chimachitika mukafuna kunena "ayi" ku makeke kuntchito kenako nkudya zisanu. Izi zimatsogolera ku malingaliro a "f * ck it", pomwe mumawona kuti mwasokoneza kale zakudya zanu, kotero mutha kupitanso nyama kwa sabata yonse ndikuyambanso mwatsopano Lolemba.

Ndinkachita izi nthawi zonse. Kuyamba zakudya zanga "zathanzi", kusokoneza, kuyambira, ndikuyimiranso. Zomwe sindinazindikire ndikuti ndimachita izi chifukwa ndimalemekeza ungwiro kwambiri. Ngati sindikanatha kutsatira kadyedwe kanga bwino, ndiye mfundo yake inali yotani?

M'malo mwake, ungwiro sikofunikira. Ndi kudzikakamiza kuti ukhale wangwiro? Izi zimapangitsa kuti anthu azidziwononga okha. Poyang'anizana ndi maulendo azakudya ndikulephera kuchita masewera olimbitsa thupi ndikudzimvera chisoni, ndidatha kudziona kuti sindine wangwiro - ndimangochita zomwe ndingathe. Potero, maganizo a f*ck it analibenso malo mu ubongo wanga.

Ndikadakhala ndi kapu yosakonzekera, NBD. Zinangobwereranso kumapulogalamu anga okhazikika pambuyo pake. Chikho chimodzi sichidzawononga kupita patsogolo kwanu. Kufuna kuti ukhale wangwiro? Ichi chifuna.

9. Kujambula zithunzi zakutsogolo kumamveka ngati zopusa. Mudzakhala okondwa kuti munazichita pambuyo pake.

Mutha kuwona pa chithunzi changa choyambirira chomwe ndimamva kuti sindimachita bwino. Chiuno changa chasunthira kumbali, ndipo kaimidwe kanga kamakhala kokhazikika. Koma ndine *okondwa* ndili ndi chithunzichi chifukwa chikuwonetsa momwe ndafikira pathupi komanso m'malingaliro. Kumanja, thupi langa limawoneka mosiyana, koma ndikuyimanso molimba, wamtali, komanso wotsimikiza. (Zogwirizana: Zosintha Zabwino Kwambiri kuchokera ku 2018 Zitsimikizira Kuti Kuchepetsa Kuwonda Sizinthu Zonse)

Ndizovuta kuwona zosintha m'thupi lanu pakapita nthawi, ndipo zosintha zambiri sizimawonekera pamiyeso kapena poyesa girth. Zinanditengera miyezi 20 kuti ndichepetse mapaundi 17. Kupita patsogolo kwanga kunali kwapang'onopang'ono komanso kokhazikika. Koma ndikadakhala kuti ndimapita ndi sikelo yokha, ndikadakhumudwa.

Zithunzi sizomwe zikuchitika komanso zimathera patsogolo, koma monga mukuwonera, zitha kukhala chida chothandiza kwambiri.

10. Kupeza "thupi lamaloto" lanu sikungakupangitseni kuti muzidzikonda nokha kuposa kale.

Ndikosavuta kuganiza kuti kuyang'ana mwanjira inayake kapena kuwona nambala inayake pamlingo kudzasintha momwe mumadzionera. Mwatsoka, sichoncho. Kubwerera mu Epulo 2017, mwina ndikadapereka chirichonse kuti thupi langa likhale momwe thupi langa likuwonekera lero. Koma masiku ano, ndimaonabe zolakwa zanga. (Zogwirizana: Chifukwa Chotaya Kunenepa Sikungakupangitseni Kukhala Osangalala)

Ngati simukusangalala kwenikweni ndi thupi lanu, zingakhale zovuta kuti mupeze china chake chomwe mumakonda. Koma ndinapeza kuti kuika maganizo pa zinthu zimene thupi langa lingathe chitani inali njira yachangu kwambiri yokondera zomwe ndinali nazo kale. Ndipo ndi zomwe zandithandiza kupitiliza.

Ngati zina zonse zalephera, ndimayesetsa kuganizira zodzimva kuti ndili ndi thupi labwino lomwe limandilola kudzuka tsiku lililonse, kugwira ntchito yovuta kangapo pamlungu, ndikupitilizabe ntchito zanga za tsiku ndi tsiku popanda vuto lililonse zonse. Ndinadzikumbutsa kuti kwa ambiri, sizili choncho.

Sindikunena kuti ndili ndi kudzidalira komanso mawonekedwe amthupi. Ndikuwonabe zithunzi zanga ndikuganiza, hmm, imeneyo sikona yabwino kwa ine. Ndimakumbukirabe nthawi zina ndikufuna gawo ili anali wopusa kapena gawo limenelo anali wodzaza. Mwanjira ina, kudzikonda kudzakhala ntchito kwa ine, ndipo ndizabwino.

Chotenga changa chachikulu? Pezani chinachake chokhudza thupi lanu kuti muzichikonda, ndipo ena onse adzabwera ndi chipiriro ndi nthawi.

Onaninso za