Malangizo Ochepetsa Kutaya Thupi & Malangizo Olimbitsa Thupi: Tengani Zinthu

Zamkati

• Maonekedwe amagawana maupangiri 10 ochepetsa thupi komanso olimbitsa thupi, kukuthandizani kuti muchepetse mapaundi, kuwaletsa, ndikukhala olimbikitsidwa.
• Malangizo ochepetsa thupi # 1. Idyani zokolola.
• Malangizo ochepetsa thupi # 2. Hydrate.
• Malangizo ochepetsa thupi # 3. Gwiritsani ntchito njira zochepa zophikira mafuta.
• Malangizo Olimbitsa Thupi # 4. Kwezani mtima wanu.
• Dziwani zambiri zolimbitsa thupi komanso kuwonda kuchokera Maonekedwe zomwe zimakuyikani pampando wa dalaivala ndikuwongolera kuwonda kwanu.
• Malangizo olimbitsa thupi # 5. "Kulemera" izo.
• Malangizo Olimbitsa Thupi # 6. Idyani.
• Malangizo olimbitsa thupi # 7. Tengani zovuta zatsopano.
• Malangizo olimbitsa thupi # 8. Sakanizani.
• Malangizo a kulimbitsa thupi # 9. Mverani thupi lanu.
• Malangizo ochepetsa kwambiri # 10 Khazikitsani cholinga.
• Onaninso za

Maonekedwe amagawana maupangiri 10 ochepetsa thupi komanso olimbitsa thupi, kukuthandizani kuti muchepetse mapaundi, kuwaletsa, ndikukhala olimbikitsidwa.

Malangizo ochepetsa thupi # 1. Idyani zokolola.

Muyenera kulandira zipatso zisanu ndi zinayi za zipatso ndi ndiwo zamasamba tsiku lililonse. Odzaza mavitamini A, C ndi E, mankhwala amadzimadzi, michere, ma carbs ndi fiber, zipatso zimakhala zathanzi, zodzaza, komanso mafuta ochepa. Sangalalani nawo pakudya, zakudya zoperewera komanso musanachite / mutachita masewera olimbitsa thupi kuti mukhale okhuta, muzimva kupatsidwa mphamvu komanso kuti muchepetse kunenepa.

Malangizo ochepetsa thupi # 2. Hydrate.

Imwani osachepera magalasi asanu ndi atatu a madzi tsiku lililonse kuti mukhale ndi hydrated, kukhalabe ndi mphamvu komanso kuchepetsa thupi - zambiri ngati mukuchita masewera olimbitsa thupi panja kapena molimbika. Muyenera kuwotcha mafuta kuti mumange minofu ndikuwonjezera kagayidwe kake, ndipo simungathe kutero ngati simuli ndi madzi okwanira. Kumwa madzi ambiri kudzakuthandizani kukhala ndi mphamvu zochitira masewera olimbitsa thupi komanso kukuthandizani kuti mukhale okhuta.

Malangizo ochepetsa thupi # 3. Gwiritsani ntchito njira zochepa zophikira mafuta.

Pewani kukazinga ndi kusungunuka ndi batala ndikugwiritsa ntchito njira zocheperako monga kuwotcha, kuphika, kukazinga (kanyenya ndiwabwino pa izi) kapena kuyambitsa-kuphikira mafuta anu ophika.

Malangizo Olimbitsa Thupi # 4. Kwezani mtima wanu.

Chitani pafupifupi mphindi 20 za cardio kanayi pa sabata. Kutalika kwakanthawi kochita masewera olimbitsa thupi kumakweza kugunda kwa mtima kwa maola awiri kapena anayi. Ola lokwera pang'ono limawotcha pafupifupi ma calories 300; ola limodzi loyenda pang'onopang'ono, pafupifupi 380. Kapena yesani masewera atsopano (kutsetsereka pamizere, kukwera mafunde) kuti muyambe ndikugwira minofu yomwe simukufuna.

Dziwani zambiri zolimbitsa thupi komanso kuwonda kuchokera Maonekedwe zomwe zimakuyikani pampando wa dalaivala ndikuwongolera kuwonda kwanu.

Malangizo olimbitsa thupi # 5. "Kulemera" izo.

Nthawi ziwiri zokha zolimbitsa thupi zolimbitsa thupi kwa mphindi 30 pa sabata zimalimbitsa ndikumanga minofu yomwe mukugwira ndikuwonjezera kuchepa kwa thupi. Kupanga minofu yowonda kumabweretsa kuwotcha kwakukulu kwa calorie.

Malangizo Olimbitsa Thupi # 6. Idyani.

Kodi muli ndi nthawi yokha ya theka la machitidwe anu ola limodzi? Pitabe, kapena chita masewera olimbitsa thupi a mphindi 30 a cardio kapena masewera olimbitsa thupi nthawi zosiyanasiyana za tsiku.

Malangizo olimbitsa thupi # 7. Tengani zovuta zatsopano.

Phunzitsani mpikisano wothamanga, mini-triathlon kapena wobwezeretsanso njinga kuti muchepetse kuchepa thupi ndikuyika mphamvu, liwiro ndi / kapena kupirira. Mudzachepetsa thupi mwachibadwa ngati mutalinganiza ma calorie anu ndikukhala odzipereka ku maphunziro anu.

Malangizo olimbitsa thupi # 8. Sakanizani.

Pewani kuchita masewera olimbitsa thupi posintha masewera olimbitsa thupi, kuyesa makina atsopano ndi makalasi (yoga, Spinning, Pilates, kickboxing) kapena kupita panja kukayenda, kukwera njinga, ndi zina zambiri.

Malangizo a kulimbitsa thupi # 9. Mverani thupi lanu.

Ngati china chake sichikumveka bwino - mukumva kupweteka kwa minofu, kumva kuwawa pachifuwa, kutopa kwambiri kapena kukomoka, kumva ludzu, mutu wopanda mutu kapena chizungulire - imani ndikuwona. Ngati kupumula sikukuwoneka kuti sikukuthandizani, lankhulani ndi dokotala wanu. Mwanjira imeneyi mutha kuthana ndi zovuta zathanzi msanga m'malo mongovulala ndikutaya mphamvu zonse.

Malangizo ochepetsa kwambiri # 10 Khazikitsani cholinga.

Dziwani chifukwa chake mukufuna kutaya mapaundi (komanso ngati mukufunikira) ndikuwonetsetsa kuti ndi cholinga chathanzi komanso chotheka. Kukhala wokhoza kunena "Ndachepetsa thupi!" Zitha kukhala zopindulitsa monga momwe mungakwaniritsire ndi ma jean anu ocheperako.

Onaninso za