Melis Campbell
Si chinsinsi kuti njira yofulumira kwambiri yochepetsera thupi ndi kuchita masewera olimbitsa thupi. Koma ndi masewera ati omwe ali abwino kwambiri kuti muchepetse thupi ndipo muyenera kulabadira chiyani? Tikuuzani!
Kuchepetsa thupi pogwiritsa ntchito masewera olimbitsa thupi - chifukwa chiyani zimagwira ntchito bwino?
Zilibe kanthu kaya mwangotsala ndi ma kilogalamu awiri kapena 20 kuchokera pa maloto anu: njira yofulumira kwambiri yochepetsera thupi ndi masewera - ndizokhazikika. Chifukwa makamaka pambuyo pazakudya zazifupi, zowopsa, zotsatira za yo-yo zimachitika nthawi zambiri. Kumbali ina, ngati mumachita masewera olimbitsa thupi pafupipafupi, mudzaonda pakapita nthawi powonjezera kuchuluka kwa kagayidwe kanu kagayidwe, mwachitsanzo, kukulitsa ma calorie anu.
Komabe, kuchepetsa thupi ndi masewera olimbitsa thupi koma popanda ndondomeko yosintha zakudya zanu ndizovuta, makamaka ngati mumangokhalira kudya komanso kudya zakudya zofulumira komanso zakudya zina zamafuta ambiri.
Kuchepetsa thupi ndi masewera olimbitsa thupi komanso zakudya zopatsa thanzi - ndi chiyani chomwe chiyenera kuchitika?
Mlandu wabwino ndikusintha kwanthawi yayitali pazakudya pamodzi ndi masewera olimbitsa thupi nthawi zonse. Izi zimapulumutsa zopatsa mphamvu mukamadya komanso zimawotcha zina pochita masewera olimbitsa thupi. Umu ndi momwe mungapezere zotsatira zabwino. Pakakhala kuchepa kwa calorie, thupi limayenera kutengera mphamvu zake zomwe zimasungidwa. Izi zikuphatikizapo mafuta omwe mukufuna kuchotsa. Komanso mapuloteni, omwe ndi ofunikira pomanga minofu.
Choncho ndikofunikira kuti muchepetse thupi limodzi ndi masewera - makamaka ndi chisakanizo cha kupirira ndi kuphunzitsa mphamvu. Ngati mumaphunzitsa minofu yanu nthawi zonse, mumasonyeza thupi lanu kuti likufunika. Pankhani ya kuchepa kwa kalori, mwachitsanzo, sagwiritsa ntchito zomangira minofu, koma mafuta amaika.
Zofunika: Anthu osaphunzitsidwa komanso omwe ali ndi matenda am'mbuyomu sayenera kungoyambitsa pulogalamu yolimba yamasewera, koma funsani malangizo kwa dokotala wawo pasadakhale.
Kuchepetsa thupi ndi masewera - ndichangu bwanji?
Kuchita masewera olimbitsa thupi nthawi zonse n'kofunika kwambiri pochepetsa thupi. Zimatenga nthawi yayitali bwanji kuti mapaundi agwe zimadalira makamaka momwe mumachitira masewera olimbitsa thupi kuti muchepetse thupi. Ngati mulibe nthawi yophunzitsira: Kuchepetsa thupi ndi masewera kumagwiranso ntchito kunyumba, mwachitsanzo ndi masewera olimbitsa thupi kunyumba.
Ngati mukufuna kupeza zotsatira mwachangu, muyenera kukonzekera magawo awiri kapena atatu pa sabata (45 mpaka 60 mphindi). Pali masewera omwe mungachepetse thupi mwachangu kuposa ndi ena. Kutengera kulimba kwa maphunziro, zopambana zoyamba zitha kuwoneka pakangotha sabata imodzi. Mitundu yothandiza kwambiri yolimbitsa thupi kuti muchepetse thupi ndi:
- Kuthamanga / kuthamanga: zapamwamba pakati pa masewera opirira. Pochita pang'ono, mutha kutaya mpaka ma calories 500 pa ola limodzi. Pachifukwa ichi, matako ndi minofu ya miyendo imaphunzitsidwa.
- Kuyenda / Nordic Walking: njira yolumikizirana yofatsa. Kuyenda kumawotcha ma calories ambiri. Amene amasankha zosiyana ndi ndodo sikuti amangophunzitsa minofu ya mwendo komanso torso ndi mikono.
- Kusambira: Anthu amene amakonda madzi ayenera kuganizira kwambiri kusambira pamene akuyesera kuchepetsa thupi ndi masewerawo. Ndizosavuta pamagulu ndipo zimawotcha ma calories 300 mpaka 450 pa ola kutengera kalembedwe ka kusambira. Kuphatikiza apo, minofu ya miyendo, mikono, m'mimba, ndi mapewa imaphunzitsidwa.
- Kupalasa njinga: Ngakhale maulendo apanjinga wamba m'malo osiyanasiyana okhala ndi zolowera pang'ono amawotcha pafupifupi ma calories 400 pa ola limodzi. Kupalasa njinga wamba ndikoyenera kuonda ndi masewera koma kumaphunzitsa minofu yonse pang'ono, motero kulimbitsa thupi kuyenera kuchitika nthawi imodzi.
