Zochita 12 Zomwe Zimayaka Makilogalamu Ambiri

Zamkati

• Zochita zabwino kwambiri zowotcha kalori
• Pa nthawi yovuta
• Kuthamanga kwambiri
• Ma calories amatenthedwa mphindi 30:
• Kuti muchite izi:
• Matako kumenya
• Ma calories adawotchedwa mumphindi 30:
• Kuti muchite izi:
• Anthu okwera mapiri
• Ma calories adawotchedwa mumphindi 30:
• Kuti muchite izi:
• Kusambira
• Ma calories amatenthedwa mphindi 30:
• Kupalasa njinga
• Ma calories amatenthedwa mphindi 30:
• Kuthamanga
• Ma calories amatenthedwa mphindi 30:
• Kunyumba
• Kuyenda
• Ma calories amatenthedwa pamphindi:
• Kuthamanga
• Ma calories amatenthedwa pamphindi:
• Kuvina kwa Aerobic
• Ma calories amatenthedwa pamphindi:
• Kudumphadumpha
• Ma calories amatenthedwa pamphindi:
• Kuti muchite izi:
• Chingwe cholumpha
• Ma calories amatenthedwa pamphindi:
• Zina zofunikira
• Cardio vs.kuchita masewera olimbitsa thupi
• Konzekera
• Momwe mungayambire
• Mfundo yofunika

Ngati mukufuna kupeza ndalama zambiri za buck wanu, mungafune kuyamba kuthamanga. Kuthamanga kumawotcha ma calories ambiri pa ola limodzi.

Koma ngati kuthamanga sichinthu chanu, pali zochitika zina zowotcha kalori monga masewera olimbitsa thupi a HIIT, kulumpha chingwe, ndikusambira. Mutha kuchita izi kuphatikiza izi malinga ndi zomwe mumakonda komanso mulingo wolimbitsa thupi.

Ndi ma calories angati omwe mumawotcha zimatengera zinthu zingapo, kuphatikiza:

• Kutalika kwa nthawi yochita masewera olimbitsa thupi
• mayendedwe
• mphamvu
• kulemera ndi kutalika kwako

Nthawi zambiri, mukamayesa kulemera kwambiri, ndimomwe mungawotche mafuta ambiri mukamachita masewera olimbitsa thupi.

Ngati mukufuna kudziwa nambala yeniyeni, gwirani ntchito ndi wophunzitsa nokha. Amatha kudziwa kutentha kwa kalori yanu panthawi yopuma.

Zochita zabwino kwambiri zowotcha kalori

Tebulo lotsatirali limaphatikizapo machitidwe 12 owotcha kalori. Zochita izi zimawotcha mafuta ambiri pa ola limodzi. Kumbukirani, ma calories omwe adatchulidwa ndiyowerengera. Kutentha kwanu kwenikweni kumadalira zinthu monga kulimba, kutalika, ndi kulemera kwanu.

Pa nthawi yovuta

Mutha kuchita masewera olimbitsa thupi omwe amawotcha ma calories ambiri ngakhale mulibe nthawi yambiri. Chofunikira ndikuti muziyang'ana kwambiri kulimbitsa thupi komwe kumakulitsa kugunda kwamtima kwanu.

Maphunziro othamanga kwambiri, kapena HIIT, ndi njira yotchuka yochitira izi. Zimaphatikizapo kuchita masewera olimbitsa thupi kwakanthawi kochepa kuposa 70 peresenti yamphamvu yanu yolimbitsa thupi.

Njira imodzi ya HIIT imaphatikizapo kusinthana pakati pa 30-sekondi liwiro ndi mphindi imodzi yopuma. Pogwira ntchito mwamphamvu kwambiri, mutha kuwotcha ma calorie ambiri mphindi 30 kapena zochepa.

Yesani masewerawa poyatsa ma calorie ambiri mukakhala kuti simukuyenda bwino.

Kuthamanga kwambiri

Ma calories amatenthedwa mphindi 30:

240 mpaka 355.5

Kuthamanga kwamabondo othamanga ndi masewera olimbitsa thupi mwamphamvu. Imakweza kugunda kwa mtima wanu ndikulimbitsa thupi lanu lotsika. Monga kuchita masewera olimbitsa thupi kwambiri, kuthamanga kwa bondo kumakhala kothandiza kuwotcha mafuta munthawi yochepa.

Kuti muchite izi:

1. Thamangani m'malo mutakweza mawondo anu momwe mungathere.
2. Mofulumira manja anu mmwamba ndi pansi.

Matako kumenya

Ma calories adawotchedwa mumphindi 30:

240 mpaka 355.5

Kukwapula ndikumachita masewera olimbitsa thupi, monga kuthamanga kwamondo. Mutha kuwotcha zopatsa mphamvu pasanathe mphindi 30 pochita kukankha mwamphamvu kwambiri.

Kuti muchite izi:

1. Kwezani chidendene chimodzi kumbali yanu.
2. Bwerezani ndi chidendene china.
3. Sinthani mwachangu zidendene zanu ndikupopera manja anu.

Anthu okwera mapiri

Ma calories adawotchedwa mumphindi 30:

240 mpaka 355.5

Wokwera phirili ndi masewera olimbitsa thupi omwe amalimbitsa thupi thupi lonse. Popeza muyenera kugwiritsa ntchito thupi lanu lonse, muotcha ma calories ambiri munthawi yochepa.

Kuti muchite izi:

1. Yambani mu thabwa. Ikani mapewa anu m'manja mwanu.
2. Gwiritsani ntchito maziko anu. Kwezani bondo lanu lakumanja pachifuwa chanu.
3. Bwererani ku thabwa. Bwerezani ndi bondo lanu lakumanzere.
4. Bwerezani mwachangu.

Kusambira

Ma calories amatenthedwa mphindi 30:

198 mpaka 294

Kusambira ndimachita zolimbitsa thupi zochepa zomwe zimawotcha mphamvu ndikupititsa patsogolo mphamvu ya minofu, magazi, komanso mapapu ndi mtima. Kusambira kwamphindi makumi atatu kumayaka ma calorie ofanana ndi mphindi 30 zothamanga.

Komabe, kusambira kumakhala kovutitsa thupi. Kungakhale koyenera kuchita masewera olimbitsa thupi ngati muli ndi mavuto olowa kapena kuyenda kochepa.

Kuti muwonjezere kutentha kwanu kwa caloric posambira, pangani mapepala kapena madzi othamangitsira madzi.

Kupalasa njinga

Ma calories amatenthedwa mphindi 30:

210 mpaka 311

Ngati muli ndi njinga yokhazikika, yesetsani kuyendetsa njinga zamphamvu kwambiri. Monga kulimbitsa thupi mwamphamvu, kupalasa njinga komwe kumayima kumatha kuwotcha mafuta ambiri mumphindi 30.

Yambani ndi kutentha kwamphindi zisanu ndikusinthasintha pakati pa mphindi imodzi ndi mphindi ziwiri zobwezeretsa. Pa sikelo kuyambira 0 mpaka 10, nthawi yanu yoyenda mwachangu iyenera kukhala 7 mpaka 9. Nthawi yanu yochira iyenera kukhala 5 mpaka 6.

Kuthamanga

Ma calories amatenthedwa mphindi 30:

240 mpaka 355.5

Nthawi zambiri, kuthamanga ndi masewera olimbitsa thupi abwino kwambiri. Koma ngati mulibe nthawi yokwanira yothamanga, mutha kufupikitsa kulimbitsa thupi kwanu kuti mukhale othamanga kwambiri. Thupi lanu liziwotcha makilogalamu kuti muzilimbitsa thupi.

Musanathamange, tenthetsani pochita zodumpha kapena kuthamanga kwamondo.

Kunyumba

Ngati muli kunyumba ndipo mulibe zida zochitira masewera olimbitsa thupi, mutha kuchita masewera olimbitsa thupi kwambiri.

Ntchito zolimbitsa thupi za HIIT zomwe zatchulidwa pamwambazi zitha kuchitidwa kunyumba. Kuchita masewera olimbitsa thupi ngati kuthamanga kwa bondo lokwera, matako, ndi okwera mapiri kumafuna malo ochepa.

Kuphatikiza pa HIIT, zolimbitsa thupi zotsatirazi ndizabwino kwambiri pakuwotcha mafuta.

Kuyenda

Ma calories amatenthedwa pamphindi:

3.1 mpaka 4.6

Kuyenda ndiyo njira yosavuta yowotchera mafuta kunyumba. Zimakhalanso zabwino ngati mukuchira kuvulala. Mutha kuzichita mozungulira nyumba yanu kapena kumbuyo kwanu, motero ndizosavuta.

Ngati mumagwira ntchito zapakhomo mukuyenda mozungulira nyumba yanu, muotcha ma calories ambiri pamphindi.

Kuthamanga

Ma calories amatenthedwa pamphindi:

10.8 mpaka 16

Kuthamanga ndikochita bwino kwambiri poyatsa mafuta, kukonza kusinthasintha, ndikuwonjezera kupirira. Popeza kuthamanga sikufuna zida zilizonse, ndizotheka kuchita kulikonse.

Mukamathamanga kwambiri, ma calories omwe mumawotcha pamphindi.

Kuvina kwa Aerobic

Ma calories amatenthedwa pamphindi:

6.6 mpaka 9.8

Zochita zowotcha ma kalori sizingokhala kuthamanga komanso kuthamanga kwambiri. Ngati mumakonda kuvina, mutha kuwotcha zopatsa mphamvu pochita masewera olimbitsa thupi kunyumba.

Kuvina ndimachita masewera olimbitsa thupi omwe amadziwika ngati zosangalatsa. Ndi njira yosangalatsa yokweza kugunda kwa mtima wanu ndikuwotcha mafuta.

Yesani kulimbitsa thupi kotchuka monga Zumba kapena Bokwa.

Kudumphadumpha

Ma calories amatenthedwa pamphindi:

8 mpaka 11.8

Ma jump olumpha ndi masewera olimbitsa thupi omwe amakulitsa kugunda kwa mtima wanu. Imaperekanso kulimbitsa thupi kochititsa chidwi. Simukusowa malo ambiri kuti muchite zodumpha, choncho ndizosavuta kuchita kunyumba.

Kuti muchite izi:

1. Imani ndi mapazi anu pamodzi. Ikani mikono yanu m'mbali mwanu.
2. Pewani ndi miyendo yanu paphewa-mulifupi. Kwezani manja anu pamutu panu.
3. Bwerezani ngati kuli kofunikira.

Kutengera kulimba kwake, kulumpha ma jacks kumatha kukhala gawo la kutentha kwanu, kulimbitsa thupi kwa HIIT, kapena chizolowezi chanu.

Chingwe cholumpha

Ma calories amatenthedwa pamphindi:

7.6 mpaka 9.8

Chingwe chodumpha chimakulitsa kugunda kwa mtima wanu ndikuwotcha zopatsa mphamvu ndikumanga mphamvu ya m'munsi mwendo. Kuphatikiza apo, zingwe zolumpha ndizophatikizika komanso ndizosavuta kusunga. Ndi zabwino kwa anthu omwe alibe malo ambiri kunyumba.

Zina zofunikira

Ngati mungafune kuchita masewera olimbitsa thupi omwe amawotcha mafuta ambiri, pali zinthu zingapo zofunika kuziganizira.

Cardio vs.kuchita masewera olimbitsa thupi

Cardio ndi njira imodzi yokha yowotchera mafuta. Kuphunzitsa kulemera, kapena kulimbitsa mphamvu, nkofunikanso. Poyerekeza ndi gawo la masewera olimbitsa thupi, Cardio imawotcha ma calories ambiri gawo limodzi. Komabe, masewera olimbitsa thupi amachulukitsa minofu, yomwe imawotcha mafuta ambiri kuposa mafuta.

Mukakhala ndi minofu yambiri, m'pamenenso mumatentha ma calories ambiri popuma. Izi zikutanthauza kuti thupi lanu liziwotcha zopatsa mphamvu zambiri pakapita nthawi, ngakhale mutagona kapena kukhala pa desiki yanu.

Njira zolimbitsa thupi zomwe zimaphatikizaponso Cardio ndipo Kuphunzitsa zolimbitsa thupi kumakulitsa kutentha kwa kalori yanu.

Konzekera

Nthawi zonse muzimva kutentha musanachite cardio. Izi ziziwonjezera kutentha kwa thupi lanu ndi kuthamanga kwa magazi, komwe kumakonzekeretsa thupi lanu kuchita masewera olimbitsa thupi. Zimachepetsanso chiopsezo chovulala.

Ganizirani kuchita masewera olimbitsa thupi ngati muli:

• kuvulala
• kuyenda kochepa
• matenda ena (monga nyamakazi)

Lankhulani ndi dokotala, wophunzitsa nokha, kapena othandizira. Akatswiriwa amatha kuwonetsa momwe angachitire bwino masewera olimbitsa thupi. Akhozanso kulangiza zosintha zina ndikusunthira zolinga zanu.

Momwe mungayambire

Musanayambe dongosolo latsopano lochita masewera olimbitsa thupi, kambiranani ndi dokotala poyamba. Dokotala wanu akhoza kukuuzani mtundu wabwino wa masewera olimbitsa thupi pakulimbitsa thupi kwanu. Adzakufotokozerani njira zilizonse zachitetezo zomwe muyenera kuchita.

Mwachitsanzo, ngati muli ndi matenda a shuga a mtundu woyamba, muyenera kuwunika kuchuluka kwa shuga wamagazi mukamachita masewera olimbitsa thupi komanso mukamaliza.

Mukakonzeka kuyambitsa mtundu wa masewera olimbitsa thupi, yambani ndi:

• zosavuta, zoyambira
• otsika otsika
• zolemera zochepa

Izi zidzachepetsa chiopsezo chanu cha ululu ndi kuvulala. Ngati cholinga chanu ndi kuchepetsa thupi, ganizirani zogwira ntchito ndi mphunzitsi wanu wotsimikizika. Wophunzitsa wanu akhoza kukonzekera njira yoyenera yochitira masewera olimbitsa thupi pazolinga zanu komanso thanzi lanu lonse.

Mfundo yofunika

Kuthamanga ndi komwe kumapambana ma calories ambiri omwe awotchedwa pa ola limodzi. Kupalasa njinga, kuyendetsa, komanso kusambira ndichinthu chabwino kwambiri.

Zochita za HIIT ndizothandiza pakuwotcha mafuta. Mukamaliza kulimbitsa thupi la HIIT, thupi lanu lipitiliza kuwotcha mafuta mpaka maola 24.

Ngati mukufuna kuyamba kuchita masewera olimbitsa thupi, pitani kuchipatala. Muthanso kufunsa wophunzitsa kapena wothandizira zakuthupi kuti akuwongolereni payekha. Akatswiriwa atha kukuthandizani kuchita masewera olimbitsa thupi mosatekeseka komanso moyenera.